Westside Barbell, a powerhouse in the powerlifting world, is renowned for its unique training methods. One key element is their dedicated “speed day” for squats, deadlifts, and bench presses. This blog post dives into the philosophy behind this approach, exploring the concept of speed training and how Westside utilizes it for optimal powerlifting performance.
The Importance of Speed in Powerlifting
Powerlifting is more than just brute strength; it also requires explosive power. This refers to the ability to generate force quickly at the beginning of a lift and throughout the movement. Developing speed-strength, which combines both initial force and acceleration, is critical for success.
The Westside Barbell “Speed Day”
Westside Barbell incorporates a dedicated “speed day” within their training program. This day focuses on the dynamic method, which involves using submaximal weights (50-60% of 1RM) lifted with maximal speed. This strategy aims to train the body to produce a fast rate of force in a short time, mimicking the explosive nature of powerlifting competitions.
Addressing Adaptation: Variation is Key
Dr. Ben Tabachnik, a renowned strength and conditioning expert, emphasizes the importance of addressing adaptation in speed training. Athletes tend to adapt to repetitive exercises, hindering progress. Westside Barbell combats this by implementing two strategies:
- Pendulum Wave: They utilize a three-week wave, typically with weights of 50%, 55%, and 60% of their 1RM, across consecutive weeks. This prevents the body from adapting to a single intensity level.
- Variable Resistance: Westside takes it a step further by adding chains or bands to the bar. This creates a variable resistance throughout the lift, mimicking competition conditions where weight distribution changes as the lift progresses. Additionally, this engages different muscle groups throughout the movement, further enhancing overall strength development.
The Synergy of Speed and Strength: Building Complete Power
The combination of the dynamic method (speed day) and Westside’s unique approach to addressing adaptation through varying intensity and resistance is vital for developing complete “velocity-power”. This combined ability to initiate movement quickly and accelerate through the lift is crucial for powerlifting success.
Understanding Westside’s Principles
This blog post provides a simplified overview of Westside Barbell’s speed day concept. It’s essential to remember that this method is advanced and requires careful planning and proper execution. Consulting a qualified coach experienced in powerlifting and Westside principles is vital before implementing this approach to ensure safety and effectiveness.
Check out our previous post about Westside Barbell: Controlling Volume for Powerlifting Gains.