Westside Barbell, a renowned powerlifting gym, is known for its innovative methods for developing strength and power. This blog post dives into their unique approach to plyometrics, a training method used to enhance explosive leg strength in athletes.
Westside’s Philosophy on Explosive Strength
Westside Barbell believes absolute strength (maximum weight lifted) is the foundation for explosive power. They incorporate various methods to build this base and then add explosiveness on top:
- Concentric Squats & Presses: These exercises focus on the lifting (concentric) phase, building strength for explosive movements.
- Contrast Methods: Westside utilizes contrast methods like weight releasers, bands, and chains. These tools create a lighter eccentric phase followed by a heavier concentric phase, mimicking the stretch-shortening cycle crucial for explosiveness.
- Box Squatting: A staple at Westside, box squats allow athletes to overcome a load after a brief static phase, promoting a higher Rate of Force Development (RFD) compared to traditional squats.
Westside Plyometric Training for Explosive Legs
Here are some specific plyometric exercises used at Westside Barbell:
- Depth Jumps: Athletes progress from box jumps to depth jumps on soft surfaces, requiring more muscular work and promoting explosive power.
- Box Jumps with Variations: Westside uses various box jump heights and intensities to target different aspects of explosiveness. They may incorporate dumbbells, ankle weights, or weighted vests for added difficulty.
- Reactive Jumps: Jumping off soft surfaces like gym mats trains the muscles to absorb and redirect force effectively.
- Over-speed Eccentrics: By using bands or other methods to create a faster lowering (eccentric) phase, Westside trains the muscles to react more explosively in the concentric phase.
Westside vs Traditional Plyometrics
Westside’s approach differs from some traditional plyometric programs that emphasize high-volume jumping exercises. Here’s what sets them apart:
- Focus on Strength: Westside prioritizes building a strong foundation before advanced plyometrics.
- Specificity: Choose plyometric exercises that mimic the movements of the athlete’s sport.
- Progression: Gradually increase training loads and difficulty to prevent injury and maximize results.
Explosive Leg Strength Examples from Westside Athletes
Westside athletes showcase the effectiveness of their methods:
- Weightlifters: Squats exceeding 1100 lbs and box jumps over 50 inches demonstrate their lower body explosiveness.
- Football Players: Athletes like James Taylor (former NFL player) jumping onto a 59-inch box at 205 lbs exemplifies the transfer of power to their sport.
- Track & Field Athletes: John Harper, a nationally ranked discus thrower, jumping on a 51-inch box highlights the versatility of Westside training.
In Conclusion
Westside Barbell’s plyometric methods offer valuable insights for athletes seeking to develop explosive leg power. Their approach emphasizes building a strong foundation, utilizing contrast methods, and tailoring exercises to the athlete’s sport. By incorporating these principles, athletes can elevate their explosiveness and take their performance to the next level.
Check out our previous post about Westside Barbell: Building Powerful Triceps for Powerlifting.