Reaching the pinnacle of any sport requires a well-structured training plan, and powerlifting is no exception. Westside Barbell, renowned for its elite athletes, utilizes a unique approach to intensity zone loading known as micro-cycles.
Micro-Cycles: Key to Westside’s Success
Westside breaks their training into weekly micro-cycles. This allows them to frequently perform lifts exceeding 100% of their 1RM (one-rep max). However, instead of hitting the same lift every week, they strategically rotate core exercises that mimic and contribute to the development of the squat, bench press, and deadlift. This constant variation prevents plateaus and keeps the body challenged.
Speed Day: Developing Explosive Power
Westside incorporates a dedicated “speed day” for squats, benches, and deadlifts. This day focuses on the dynamic method, which involves using submaximal weights lifted with maximal speed. This strategy trains the body to generate explosive force in a short time, a crucial element in powerlifting.
Addressing Adaptation: Variation is Key
Dr. Ben Tabachnik, a renowned strength and conditioning expert, emphasized the importance of addressing adaptation in speed training. Athletes tend to adapt to repetitive drills, hindering progress. Westside combats this by incorporating two key strategies:
- Varying Intensities: They utilize a “pendulum wave,” typically utilizing weights of 50%, 55%, and 60% of their 1RM across three consecutive weeks. This prevents the body from adapting to a single intensity level.
- Changing the Resistance: Westside takes it a step further by altering the resistance using chains or bands. This adds a variable resistance element throughout the lift, mimicking competition conditions and maximizing muscle engagement.
The Synergy of Speed and Strength: Achieving Complete Development
The combination of the dynamic method (speed day) and Westside’s unique intensity zone loading through micro-cycles and variable resistance is crucial for developing “speed-strength”. This refers to the combined ability to initiate movement quickly and accelerate through the lift, a critical component for success in powerlifting.
By understanding the principles behind Westside’s approach to intensity zone loading, you can gain valuable insights into how this renowned program pushes athletes towards peak performance. Remember, this blog post provides a simplified overview. Consulting a qualified coach to implement this methodology safely and effectively is highly recommended.
Check out our previous post about Deadlift Mastery: Techniques for Conventional and Sumo Styles.