Westside Barbell, a legendary powerlifting gym, earns its renown through innovative training methods. This blog post dives into their unique approach to plyometrics, a training method used to develop explosive power in athletes.
Westside’s Plyometric Philosophy
While often linked to jumping exercises, Westside Barbell takes a broader approach to plyometrics. They incorporate various techniques to target explosive power development:
- Concentric Squats, Benches, and Good Mornings: 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 load during the lowering (eccentric) phase, followed by a heavier load during the lifting phase, mimicking the stretch-shortening cycle crucial for explosive power.
- 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.
Explosive Strength vs. Absolute Strength
Westside distinguishes between absolute strength (maximal weight lifted) and explosive strength (rate of force development). They believe that increasing absolute strength ultimately leads to greater explosive power.
Westside Plyometric Training Examples
Here are some specific plyometric exercises used at Westside Barbell:
- Jump Variations: Athletes perform basic jumps, box jumps of varying heights, and depth jumps (with proper progressions to ensure safety).
- Lightened Method: Use bands to lighten the load at the bottom of squats, deadlifts, and presses, enabling explosive concentric movements.
- Kneeling Jumps and Olympic Lifts: Use exercises like kneeling squats, power cleans, and snatches to develop lower body explosiveness and technique.
Westside vs. Traditional Plyometrics
Westside’s methods differ from some traditional plyometric programs that emphasize high-volume jumping exercises. Westside focuses on :
- 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.
- Strength Base: Build a strong foundation of absolute strength before incorporating advanced plyometrics.
In Conclusion
Westside Barbell’s approach to plyometrics offers valuable insights for athletes and weightlifters seeking to develop explosive power. Their methods prioritize strength development, utilize contrast methods, and emphasize exercise selection based on the athlete’s sport. By incorporating these principles, athletes can enhance their explosiveness and take their performance to the next level.
Check out our previous post about Westside Barbell: Leg Training for Powerlifting Champions.