Strength Training Articles

Lower Body Articles

Articles Tagged with Lower Body
Starting Conjugate: Lower Body Accessory Training

Starting Conjugate: Lower Body Accessory Training

During each lower body training day, we will perform accessory exercises immediately after the main lift(s). These exercises are intended to directly target the muscle groups of the lower body to improve strength, muscle mass, and work capacity. As an athlete, the end goal is to use these exercises to become stronger overall, resulting in increased strength in the squat, bench, and deadlift, along with improved athletic performance.

Sat Sep 23, 2023
The Safety Bar Squat

The Safety Bar Squat

One of the specialty barbells regularly used at Westside Barbell is the safety squat bar, also known as the SSB. Aside from the giant cambered barbell, the SSB is the most commonly featured specialty barbell in a Conjugate Method training program. Considering the anterior chain emphasis this barbell provides, it is a barbell that should be in regular rotation for all athletes.

Fri Jun 09, 2023
Westside Barbell Deadlift Variation Guide

Westside Barbell Deadlift Variation Guide

One exercise that plays a central role in any Conjugate Method program is the deadlift. We utilize the deadlift and include the many variations of the deadlift that are just as effective at building strength and muscle mass. The reason for this is the deadlift's ability to develop posterior strength, often at a rate faster than most other lower body exercises. 

Sun Apr 30, 2023
The Powerlifting Good Morning

The Powerlifting Good Morning

The powerlifting good morning is an exercise that is considered a cornerstone of lower body training at Westside Barbell. We use this exercise to strengthen the posterior chain, specifically the lower back, glutes, and hamstrings. These muscle groups are integral to sports performance and must be trained regularly.

Fri Jan 20, 2023
Starting Conjugate: ME Lower Walkthrough

Starting Conjugate: ME Lower Walkthrough

The Conjugate Method features four training days per week dedicated to specific upper and lower body strengths. At Westside, our first training day of the week is max effort lower. Max effort lower is a training day that uses variations of the squat, deadlift, and good morning to improve absolute strength.

Wed Dec 21, 2022
Max Effort Deadlift Variations for Athletes

Max Effort Deadlift Variations for Athletes

As an athlete, one of the most important attributes you can develop is your absolute strength. Today, many coaches dispute the need for max effort training. These coaches will say that max effort training places an athlete at an increased risk of injury, or that their sport does not require an athlete to be “that strong”.

Wed Oct 19, 2022
Exercise Progression: The Barbell Squat

Exercise Progression: The Barbell Squat

The law of accommodation states that if an athlete wants to continue progressing in their training, the stimulus must change regularly. Athletes can achieve this in a few ways; by increasing the intensity and volume or by creating an exercise variation. It’s a simple concept and the most important law of training.

Tue Sep 13, 2022
Understanding the Anderson Squat

Understanding the Anderson Squat

Like the box squat, Anderson squatting will positively impact your rate of force development. Additionally, by eliminating the stretch-shortening cycle and emphasizing the concentric phase, this exercise will greatly improve absolute strength. 

Mon Jun 20, 2022
Posterior Development to Improve Athleticism

Posterior Development to Improve Athleticism

No matter the sport, maintaining a strong posterior chain is essential. Strong glutes, hamstrings, and back muscles improve sports performance and lower injury rates. There is no doubt about it; an athlete with an adequately developed posterior chain will run faster, jump higher, and experience a reduced risk of back or knee injury throughout their career. 

Mon May 16, 2022
Conjugate for Grappling: Max Effort Lower

Conjugate for Grappling: Max Effort Lower

If an athlete needs to address their absolute strength, speed, endurance, or durability, a Conjugate program can be designed to improve sports performance.

There is a need for high levels of all of the attributes mentioned above in grappling-based sports. Over the past three years, I have had the opportunity to write programming for one of the premier Brazilian Jiu-Jitsu competitors in the world today, Dante Leon. Dante is a Brazilian Jiu-Jitsu black belt and has used Conjugate-based strength training to take his abilities to the next level.

Mon Mar 21, 2022
WSBB Blog: Max Effort Lower Main Exercise Selection for Beginners

WSBB Blog: Max Effort Lower Main Exercise Selection for Beginners

Max Effort Lower: selecting the right exercises for beginners.

Mon Feb 14, 2022
WSBB Blog: Breakdown of a Max Effort Lower Workout

WSBB Blog: Breakdown of a Max Effort Lower Workout

How to program a Max Effort Lower workout.

Mon Feb 07, 2022
WSBB Blog: Westside Warmups - Lower Body

WSBB Blog: Westside Warmups - Lower Body

Want to lower your risk of injury, while optimally preparing yourself for a great lower body workout? Check out the go-to lower body warmups we use at Westside Barbell.

Fri Dec 17, 2021
WSBB Blog: How to Program Max Effort Lower

WSBB Blog: How to Program Max Effort Lower

When designing a Conjugate Method program, you must know how to properly organize each training...

Mon Nov 08, 2021
Dynamic Effort Lower Week 47 Day 3

Dynamic Effort Lower Week 47 Day 3

CONTENT FOR MEMBERS ONLY

Mon Jul 09, 2018
Dynamic Effort Lower Week 45 Day 3

Dynamic Effort Lower Week 45 Day 3

CONTENT FOR MEMBERS ONLY

Mon Jul 09, 2018
Max Effort Lower Week 45 Day 1

Max Effort Lower Week 45 Day 1

CONTENT FOR MEMBERS ONLY

Mon Jul 09, 2018
Dynamic Effort Lower Week 44 Day 3

Dynamic Effort Lower Week 44 Day 3

CONTENT FOR MEMBERS ONLY

Mon Jul 09, 2018
Max Effort Lower Week 44 Day 1

Max Effort Lower Week 44 Day 1

Max Effort Lower Week 44 Day 1 Warm up Sled walks  Do a few reps...

Mon Jul 09, 2018
Dynamic Effort Lower Week 43 Day 3

Dynamic Effort Lower Week 43 Day 3

CONTENT FOR MEMBERS ONLY

Mon Jul 09, 2018