Westside Barbell is a private Invitation Only Elite training facility in Columbus, Ohio that is owned by Strength/Special Strengths expert Louie Simmons.
At Westside, we follow either 5 x 5 for three weeks or 12 x 2 / 10 x 2 / 8 x 2 over the course of three weeks. If your goal is to build limit strength and strength endurance with your dynamic effort work, then 5 x 5 is for you.
#strength101
#endurance
The
#PushPress
is one of the best ways for an athlete to develop great amounts of upper body
#Strength
, while also learning how to create power using their leg drive to assist in upper body extension.
You donβt have to gain weight to become strong. Some small men are stronger than their larger counterparts. It also does no good to carry extra body fat. Extra body fat just makes it more difficult to overcome the force of gravity while jumping or running.
πΉ
#westsidebarbell
With constant activation of the entire poster chain in a strengthening and restorative fashion, the Reverse Hyper is a major go-to for athletes and lifters alike.
#prehab
#tgif
#anatomy
By
#squatting
to a box, we can control and manipulate joint angles to train specific ranges of motion while maximizing
#force
production in these ranges of motion.
#Strength101
Never. Slow. Down.
Grit your teeth and keep lifting, keep pushing, keep pulling till you lift that f*cking weight up. This process applies not just to lifting, but, to life!
#westsidebarbell
#conjugatesystem
#LouieSimmons
If you have a power rack you can:
- Pin presses (different heights, different grip)
- Switch stances in deadlift/squat
- Deficit deadlifts
- Anderson squats
- Pin pulls
- High/mid/low box squats
- Floor press
- Incline/decline/flat bench press
- Standing (pin) press
#Strength101
Never. Slow. Down.
Grit your teeth and keep lifting, keep pushing, keep pulling till you lift that f*cking weight up. This process applies not just to lifting, but, to life!
#westsidebarbell
#conjugatesystem
#LouieSimmons
Perform the Main Lift, then 3 auxiliaries. Lats and abs are included at the end of nearly every workout, as these are crucial to every lift and over time this increases training capacity.
#order
#progression
When working with youth athletes it is important to note they need a high emphasis on GPP. This can be in the realm of bodyweight exercises, banded work, and sleds. Doing this sets them up with a wide training base with numerous athletic avenues to pursue.
#youth
#sports
The Westside Conjugate System is based off of AT LEAST 80% auxiliary lifts. This means, when training from home and only having minimal equipment, one can still make progress if the weak link(s) in the main lifts are addressed and rotated.
#homegym
You must be
#strong
, fast, and have the cardiovascular
#endurance
and work capacity to maintain high levels of strength and speed throughout the course of a game.
#strength101
With the Reverse Hyper you can simultaneously strengthen, prehab, and rehab. The lowest rep sets we typically do are 30, and highest being 125.
#glutes
At Westside the lifters and athletes train 4 days a week. The back end of these days consists of small
#workouts
. These small workouts primarily are pieced together based on the individualβs weakness(s) and employ non-barbell exercises.
#TrainSmart
#TrainHard
The
#deadlift
is an excellent builder of posterior chain strength, making it one of the most common
#training
movements used to train the back and legs.
#Strength101
Dynamic effort lower day is one of the most important days for an
#athlete
. This is the training day that will focus on making you a more
#explosive
, powerful athlete.
#ConjugateSystem
#BenchPress
variations:
- ultra-close grip (extended thumbs can touch)
- close grip (trigger on smooth)
- moderate grip (between close and bench grip)
- wide grip (a hand width beyond bench grip)
- illegal double-wide (triggers beyond rings of bar)
When you are bench pressing heavy barbell weight, the most critical part of the entire lift is your ability to stay balanced and stable on the bench.
#BenchPress
#Strength101
Many a time you'll see bands running in front of the squat bar at a downward 45ΒΊ angle. While we wouldn't call this a 'secret', we'd definitely say it is a highly underutilized form of resistance.
#innovate
#strength