Strength Training Articles

The structure of a dynamic effort upper training day is similar to the structure of a dynamic effort lower training day in two ways; both follow a three-week wave schedule, and both follow the same basic order of exercises. 

Here is how to properly structure your dynamic effort training.

Wed Aug 17, 2022

At Westside, we use a variety of exercise variations to improve absolute strength and neuromuscular coordination. The use of training tools such as specialty barbells allows us to create many of these exercise variations. One of our go-to specialty barbell choices is the Safety Squat Bar. 

Mon Aug 15, 2022

By selecting the correct accessory exercises, you can increase the rate at which you make gains in strength and improvements in technique. However, the correct selection of your accessory exercises is only half the battle; you must also train these exercises at the proper intensity levels.

Wed Aug 10, 2022

The program you select is the roadmap that leads you to your training goals. Think of it like this: if you are about to embark on a 1,000-mile trip, would you want the directions that may get you there at some point, or do you want the most efficient route to your destination?

Mon Aug 08, 2022

No matter your goals in the gym, having the ability to decode training feedback and track your progress is vital to the training process. Without this ability, knowing the next step to improve becomes challenging, which can quickly lead to an athlete experiencing the effects of accommodation. 

Fri Aug 05, 2022

The rack pull is an exercise that allows us to train at specific joint angles based on the pin height. Joint angle-specific training will enable us to set up an exercise that places a lifter in positions and ranges of motion that they struggle with the most. Conversely, we can use the rack pull to put a lifter in an advantageous position, allowing a lifter to train around an injury. 

Wed Aug 03, 2022

As conditioning increases, you will notice improvements in a few different areas. You'll be capable of performing more sets, you'll have the ability to train at a faster pace, and you'll recover faster between workouts. Most importantly, you'll be doing something beneficial to your long-term cardiovascular health. 

Fri Jul 29, 2022

Over the years, Westside Barbell has produced many world-class benchers. This includes multiple 600lbs raw benchers and geared benchers that pressed 800lbs, 900lbs, and even 1000lbs in competition. It is safe to say, Lou mastered the art of building the bench press.

Wed Jul 27, 2022

A weak back is one of the most common reasons lifters fail a lift or injure themselves. Many fear training their back correctly due to misinformation spread by inexperienced individuals. At Westside, we constantly perform heavy good mornings and barbell rows, all while maintaining a low injury rate.

Mon Jul 25, 2022

This is a special episode of the podcast, as it's the first podcast recorded inside...

Fri Jul 22, 2022

What makes the Conjugate Method the premier strength and conditioning method is its ability to...

Fri Jul 22, 2022

What makes a training group "good'? In my opinion, a good training group relies on one thing: everyone knowing their role. As long as everyone plays their part, you can guarantee all group members will consistently improve.

Wed Jul 20, 2022

As an athlete, your conditioning decides a lot about the success you’ll have in your sport. Failure to maintain proper conditioning levels relative to your sport will lead to decreased performance, loss of ability, or worse - injury. 

Mon Jul 18, 2022

Remember, a proper Conjugate Method program is a program that adheres to the scientific principles of strength training. Not a program that exclusively features exercises that look like a Ninja Warrior obstacle. 

Fri Jul 15, 2022

Louie Simmons was an avid reader and consumer of education, so his book collection was...

Thu Jul 14, 2022

Today, strength training enthusiasts typically fall into two camps; those who embrace the use of specialty bars and those who believe they are unnecessary. The individuals who embrace specialty bars understand these bars offer an ability to accelerate your gains, given the specific training effects associated with each bar.

Wed Jul 13, 2022

One muscle group that athletes must address is the calves. The calf muscles play a tremendous role in athletics and should be a prioritized muscle group in any training program. As mentioned above, joint stabilization is critical regarding dynamic movement and power output. Without strong calves supporting the ankles and knees, an athlete is at greater risk of injury.

Mon Jul 11, 2022

No matter the sport you compete in, possessing high levels of brute strength is never wrong. Not only will this strength allow you to dominate physically, but it will also allow you to be a tougher, more resilient athlete. However, this is not always the focus when a strength coach prepares an athlete for sport.

Fri Jul 08, 2022

A warm-up exercise intends to target and activate muscle groups and mobilize the joints while raising the heart rate to increase blood flow. This should be a relatively short process, with a typical warm-up routine lasting between 5-15 minutes depending on your injury history, age, or schedule. 

Wed Jul 06, 2022