The Westside Barbell approach to training emphasizes strength, speed, and explosive power. One unique tool in their arsenal is the Lightened Method – a system designed to maximize acceleration and rate of force development.
How Does the Lightened Method Work?
- Strategic Band Placement: Resistance bands are attached to the top of a power rack or Monolift. This setup reduces the barbell weight in the bottom portion of exercises like squats, bench presses, and deadlifts.
- Contrast Leads to Power: The reduced weight at the movement’s start encourages explosive acceleration, followed by a progressive increase in weight towards the lockout/top position. This contrast helps develop strength-speed, where maximal force is applied quickly.
Key Benefits
- Teaches Acceleration: It breaks the habit of deceleration often found in traditional weightlifting, forcing your body to accelerate throughout the entire movement.
- Mimics Support Gear: With proper band tension, Westside lifters find it simulates the feel of supportive lifting gear like bench shirts.
- Strength Gains: The Lightened Method’s emphasis on rapid force production leads to overall strength enhancements.
Practical Applications
Westside Barbell lifters have found success using this method in many key lifts:
- Squat: Reducing bottom weight with bands allows them to practice explosive drives and break plateaus in max-effort squats.
- Bench Press: Using Lightened Method bench presses builds speed and can enhance max performance by mimicking bench shirts.
- Deadlift/Pulls: Using bands helps to increase explosiveness in the second pull.
Beyond Powerlifting
Athletes in various sports benefit from the Lightened Method’s speed and acceleration focus. It improves vertical jumps, long jumps, and even hand speed in dynamic movements.
Westside Barbell’s Results
Their success speaks for itself: multiple Westside lifters have achieved 1000+ pound squats and seen significant gains in other lifts while using this technique.
Important Notes
- Progressive Tension: Westside incorporates bands of different strength for gradual overload
- Safety Considerations: Like all forms of weightlifting, prioritize proper form to prevent injuries
Want to give the Lightened Method a try? Share your experiences on social media!
Disclaimer: It’s always advisable to seek guidance from a qualified strength coach before implementing this or any new training program.
Check out our previous post about Contrast and Reactive Training Methods for Athletes.