Westside Barbell, a legendary powerlifting gym, is known for its innovative training methods. Today, we delve into their special workouts, a key concept within the Westside Conjugate Method.
What are Special Workouts?
These aren’t your typical powerlifting routines. Special workouts target specific muscle groups or weaknesses using accessory exercises. Think triceps extensions, lats work, lower back work, and core exercises.
Macrocycles & Training Frequency
Westside utilizes macrocycles, 2-3 week training blocks focusing on either speed or dynamic lifting methods. Special workouts are strategically placed within these macrocycles, typically every 2-6 weeks.
The Art of Programming Special Workouts
An essential aspect of Westside’s approach is intuitive programming. Ask yourself:
- Does this exercise benefit you?
- How are you responding to the workload?
Sometimes, splitting special work into separate workouts allows for more focused training. Rest and recovery methods (ice, massage) between these sessions further enhance progress.
Progressive Overload & Switching Exercises
Special workouts follow a wave-like progression. For instance, glute-ham raises show diminishing returns after 3 weeks. To keep pushing boundaries, Westside recommends training special exercises as hard as possible. After 3 weeks, the exercise is switched to one that closely mimics the previous one. This is the essence of the conjugate method – constantly adapting exercises while maintaining similar movement patterns. Westside even applies this principle to recovery methods!
Categorizing Exercises: General, Directed, & Sport-Specific
Westside uses three exercise categories:
- General: These exercises (reverse hypers, box jumps, lat work) target overall strength and development.
- Directed: Exercises like good mornings and rack presses mimic specific powerlifting movements.
- Sport-Specific: These exercises are powerlifting-specific, such as close-grip bench press or sumo deadlifts.
Westside’s Approach: A Balanced Mix
Westside incorporates all three categories throughout a training week, but not simultaneously. Why? Neglecting a specific type of strength for 3 weeks can lead to a 10% or greater strength loss. This holds true for other aspects like agility, coordination, and even flexibility!
The Takeaway: A System for Continuous Improvement
Westside Barbell’s special workouts are a powerful tool for powerlifters seeking continuous improvement. By combining intuitive programming, progressive overload, and a strategic mix of exercise categories, Westside’s conjugate method helps lifters address weaknesses, maximize strength gains, and ultimately reach their full potential. Remember, consistency, intelligent planning, and a focus on both training and recovery are crucial for powerlifting success.
Check out our previous post about Revolutionize Training with the Westside Conjugate Method.