Westside Barbell, home to elite powerlifters, adopts a distinctive training strategy that diverges from conventional methods, which typically include designated off-seasons. Instead, Westside champions a year-round training regimen. This blog post explores their innovative philosophy, shedding light on how they consistently foster progress and develop well-rounded athletes, even during the off-season.
Always Pushing: Why Westside Doesn’t Have an Off-Season
Westside believes in continuous improvement. They argue that taking breaks can lead to significant strength and work capacity loss. They use the example of a 1500-lb total potentially dropping 150 lbs due to a two-week break, highlighting the importance of consistent training.
Maxing Out Throughout the Year
Similar to the Bulgarian system, Westside incorporates max effort days throughout the year, even for lifters not competing. This approach challenges everyone to push their limits and potentially set new records, regardless of competition schedules. It also fosters a supportive training environment where athletes benefit from training alongside stronger partners.
Variety is Key: Beyond the Big Three Lifts
While Westside focuses on the squat, bench press, and deadlift (the big three), they go beyond them on max effort days. They utilize various exercises and equipment like safety squat bars, cambered bars, bands, and chains for squats and benching. Similarly, deadlift variations like rack pulls and good mornings are incorporated.
Building a Strong Foundation: General Physical Preparedness (GPP)
Westside recognizes the importance of a strong foundation. They dedicate time to GPP through exercises like sled pulling, which also enhances work capacity. Additionally, they incorporate chins, dips, and various upper body exercises for overall development.
The Westside Approach: A Holistic Viewpoint
Westside’s philosophy goes beyond just strength training. They strive to build complete athletes by focusing on:
- Muscle mass development
- Explosive speed and absolute strength
- Perfecting form in all three lifts
- General physical preparedness
The Conjugate Method: Unlocking Continuous Improvement
Westside utilizes the conjugate method, which emphasizes training various exercises that target different aspects of strength and power development. This allows for continuous improvement throughout the year, addressing various weaknesses and building well-rounded athletes.
Beyond the Blog Post: A Word of Caution
The Westside approach, especially during the off-season, is advanced and necessitates expert guidance. It’s crucial to consult with a qualified coach well-versed in powerlifting and Westside principles before adopting these methods, ensuring both safety and effectiveness in your training.
Embrace the Grind: No Off-Season, Just Continuous Improvement
Westside Barbell challenges the traditional notion of off-seasons, demonstrating the potential for consistent year-round progress. By implementing their unique approach, they’ve built a legacy of powerlifting excellence. Remember, this information is for educational purposes only. Always prioritize safety and seek professional guidance before attempting advanced training methods.
Check out our previous post about Speed Day: Unleashing Explosive Power in Powerlifting.