Westside Barbell Training Methods: Building Strength and Power with Conjugate Periodization
Westside Barbell is a strength training facility and organization founded by powerlifter and strength coach Louie Simmons. The training methods used at Westside Barbell are based on the principles of conjugate periodization, which involves using a variety of exercises and training methods to target different physical attributes and energy systems.
One key aspect of Westside Barbell training is the use of dynamic effort training, which involves lifting a submaximal weight at maximal speed. This method is used to develop explosive power and speed-strength. Another key aspect is the use of maximal effort training, where the goal is to lift the heaviest weight possible for a single repetition. This method is used to build maximal strength.
Westside Barbell also places a strong emphasis on accessory exercises, which are used to target specific muscle groups or movements. These exercises may include variations of the squat, deadlift, and bench press, as well as exercises for the upper back, shoulders, and arms.
Westside Barbell also incorporates the use of accommodating, chains and bands to increase resistance as the weight is lifted and to provide a different type of stimulus for the muscle. It is also known for its use of box squatting, which emphasizes the development of the quadriceps and glutes.
Additionally, Westside Barbell emphasizes the importance of recovery and regeneration, with a focus on mobility, stretching, and soft tissue work.
In summary, Westside Barbell training methods are based on the principles of conjugate periodization, which involves using a variety of exercises and training methods to target different physical attributes and energy systems. This includes the use of dynamic effort and maximal effort training, as well as accessory exercises, resistance with bands and chains, and a strong emphasis on recovery and regeneration. It is known for its use of box squatting, which emphasizes the development of the quadriceps and glutes.
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