Rotate from a squatting or back-arching core exercise every 2 weeks to a bending-over exercise. Tue Oct 18, 2016. The band tension at the top is roughly 275 pounds. If you use Weight Releases, this is the day. With this system an 800 pound squatter can keep his strength where ever he wants. Our revolutionary design lets you do lunges, rear, and front squats - hands free - like no other bar on the market. The next week was the world record squat. The weight is 60% and the band tension is about 37%. Bob made a 500 box squat record. How did I do it? Now Matt Wenning, after joining the Club, has gone from 905 (11/05) to 953 (7/06) to 1003 (11/06) to 1055 (4/07). So far, 16 have squatted over 800, six have squatted over 850, and one has done 1010, Matt Dimel. With a combination of band and weight at the top, it is 10% over your top squat, and if you are worrying about the bottom weight, don’t forget about the virtual force effect after the collision with the box. In mathematical terms, I am talking about volume and intensity. The total weight at the top is 860, and at the bottom 725. Note: Dimel came back to do 903 at the 1993 APF Senior Nationals after tearing off both knees; all his training was on boxes. Special exercises are like football plays or different punches in boxing; one finds one that will crack the defense of your opponent. External resistance is the main factor when bar speed is considered. , Kneeling Squats with the Manta-Ray, Bent-over Good Mornings, Safety Squat Bar Squats off a Box & Good Morning Squats. After that I started using the sophisticated methods of the former Soviet Union. Now lets get to workout. It must be a particular weak muscle group, so increase the work for that muscle group. One day for lower body (variations of the Squat … Then he can push it up in one wave, or about 5 weeks, to a new max. The box allows one to max out and to determine your new strength level without the aid of contest gear â wraps, straps, and a big psych. The Washington Huskies have had great success with our program for 8 years, yet they would never box squat. An 800 squatter with gear would use 320 in bar weight. Roberts has improved his squat from 1008 to 1140 pounds in just over 2 years by following the conjugate system. It was an uphill battle with the methods that I used up to 1983. Always train the barbell exercise first, then special exercises in a priority system: what needs the most work train first; what needs the least work train last. Orders shipped out within 24 hours when placed on business days. It is important to know what squats to increase a squat. Payment methods: Visa, MasterCard, Discover, American Express, and PayPal. The methods we developed at Westside are based on those of Soviet scientists, including Medvedyev, Verkhoshansky, Roman, Bompa, Kurz, and Komi, and on discussions I had with Siff, Tabachnic, and Zatsiorsky. Westside Barbell Mon May 27, 2019. Week 1: After warming up with the bar and bands, do sets of 2 reps with 375, 415, 465, and 515 and a single with 565 on the box. Simply return it within 30 days for an exchange. Even after a complete patella tendon rupture my squat went from 821 to 920. We are trying to raise the bar, so why not push against the bar first? They are able to do a max box squat with 595 pounds of bar weight and 375 pounds of band tension. If you fail, ask yourself why. After maxing out for 2 weeks on a par-ticular squat, we switch to a variety of good mornings, such as arched back with a close or wide stance, bent-over good mornings with a close or wide stance, with legs bent to different degrees, or a combina-tion good morning/squat, which is a favorite. Week 1: After warming up … This is precisely what a box squat provides. We have 11 lifters who squat more than 1000 pounds. The Westside Barbell philosophy challenges popular beliefs about the way we think, how a strength training program should be structured and implemented.The effica… When the coaches returned home, they put their ath-letes to the test and found that those who could not learn how to squat by regular squatting discovered how to in half an hour by box squatting. The latter is done by using a shoulder-width stance. The sweet stories keep many dreamers awake at night listening to podcasts of men with goatees who allegedly hold … We see many lifters get bowed over coming up from a squat because they push with their feet first instead of their head. Add weight and do doubles. A 2‐ week circa‐max phase is also used. All of these men have comprehensive yet practical books on the methodologies of strength training. The third week is a deload. How? Followed by squats, deadlifts and other lower … If your form is good and your level of preparedness is high, you will succeed. On the box, with band shrinkage, the tension would be 100 pounds. However, this position is made possible with the box, thus overloading the most critical squatting muscles. Westside Barbell is the strongest gym in the world. They are able to do a max box squat with 595 pounds of bar weight and 375 pounds of band tension. All Rights Reserved. When using chains, when you are standing up, about 3 links of the chain should be touching the floor so that when you are seated on the below-parallel box about half the chain is unloaded (lying on the floor). We think the two most important elements of squat training are the separation off the box â explosive strength â and accelerating strength and, second, raising work capacity through special exercises. Hereâs how. Make your morning email scroll and coffee stronger. It is easy to keep track of your current squat max without maxing out in gear. For an 800‐pound squatter, the band tension is roughly 375, and a max single on a parallel box is 515. When the circa‐max phase is employed, the max effort day is converted to special exercises for the glutes, hamstrings, hips, lats, and abs. It is best to divide the workout into two sessions, separated by at least an hour break. In addition, you are always breaking parallel. Westside Barbell … We suggest adding 10-20% to the bar weight for the eccentric work. I discovered that math was the missing link and wrote about Newton’s laws of motion, overspeed eccentrics, virtual force effects, and many other concepts. Then, of course, that play or punch will cease to work and a new play or punch will need to be found. The total weight at the top is 860, and at the bottom 725. The former involves holding the bar throughout the … Eventually you can come back to the original play or punch with newfound success. I squatted 920 in 2000 at 52 years old. Week 1: After a warmup with the bar plus bands, do sets of 2 reps with 415, 465, and 515. This means the bar and band combination is very close regardless of the amount lifted. There must be a plan. I hope our plan can make your dream come true. This is used for the dynamic effort workout. We use a medium and a strong band on our Monolift with a 5 x 4 inch wood block attached to the bottom of the Monolift for added tension. We have two 1100+ squatters: Matt Smith, SHW, did 1141, and Chuck, at 264, did 1150. Some lifters will get a large carryover and some a small carryover, but it should stay consistent with the individual. Your top weight with chains while sitting on the box will be approxi-mately 62.5%. Many have squatted 900 pounds with the following program. These deadlifts also help us monitor our progress when we try a new record. He later recorded a 540 box and at a meet did 670. For an 1150‐pound squatter, the ratio is 74% at the top to 63% at the bottom. His sets looked like this: Week 1: After a good warmup with the bar and bands, he does 505 x 2, 595 x 2, and 665 x 2. Slow, with super max weight (over 100%), will de-velop max force. On max effort days, you’re building up to a max using singles, on a variation of the primary lift. Week 2: Do 415 x 2, 515 x 2, 565 x 1, and 595 x 1. As you can see our bar volume stays the same, but as we wave up every week 2.5%, we greatly raise the volume of special exercises until it is highest at the 60% week. A 2‐ week circa‐max phase is also used. At Westside, we have three lifters who squat more than 1100 pounds and 12 who squat more than 1000. At 57.5 and 60%, drop the sets to 10; 60% of 600 is 360; 360 X 10 sets of 2 reps = 7200 pounds. Find all the books, read about the author, and … Each and every week lifters will work up to a 1-3 repetition maximum (1-3RM) in a variation of the Squat … WESTSIDE ATHLETIC TRAINING PLATFORM Not merely a great Belt Squat machine, the Athletic Training Platform (ATP) from Westside Barbell is a “universal training machine,” … I squatted 525 in 1970 when I started to do power meets on a continuous basis. For 30+ years Westside Barbell has been the leading innovator in human performance, strength and powerlifting techniques and methodology. We follow a modification of Verkhoshanskyâs method of reaching total volume. … The Westside-Barbell Conjugate Method: A Users Guide What Is Westside-Barbell? This includes a speed strength … The legends of Westside barbell have been circulating for a long time. Fast will develop explosive strength and acceleration. … the bottom, the band tension adds 150 pounds. Week 2: After a warmup, do 325 x 2 reps, 375 x 2 reps, 375 x 2 reps, 415 x 1 rep, 465 x 1 rep, and if you can do a single with 515 on a parallel box, you will squat 800 at meet time. Friday for speed work with a large training volume and with medium intensity (50-60% of a contest squat) done off a box at … Chuck’s 1150 in 2007 was easy. The squat bar that changes the way you squat by squatting smarter. For his speed work, he uses 575 pounds of bar weight. Simply return it within 30 days for an exchange. Louie Simmons at westside barbell has been a huge deal in powerlifting for decades. Westside Barbell Night Crew, typical deadlift and squat day. Chuck had an 1150‐pound world record squat at 264 body weight. I also told you that every member of Westside Barbell does box squats year-round (with free squats done only in competition), including the 19 Westside lifters who can squat … Static work overcome by dynamic actionâ builds explosive strength best. A 1000‐pound squatter would load the bar to 400 plus 250 pounds of band loading. Why does this box style of squatting teach one to squat properly. One needs to use a wide variety of core barbell exercises to identify weaknesses. Boxing. It is known as the maximum effort day. The answer simply is the Westside Barbell Belt Squat™ … Because after squatting back so far and releasing the hip and lower oblique muscles, you must first raise the head to raise out of a deep squat. Just use half bar weight and half band tension. The graphical representation looks like a wave, thus the name. As in all other weeks, a download week is done with light weight and bands: 465 pounds of bar weight plus 250 pounds of band tension for 3 sets of 2 reps. The contest max requires a large crease of adrenaline, thus causing psychological regression of the central nervous system. This is 7 lifts. Ten guys here have squatted 1200 pounds. This day benefits the deadlift as well as the squat. The opposite of this eccentric phase is an concentric contraction, or raising. Close to an important contest, 10-14 days out, we lower the core exercise top weights, but maintain and sometimes increase the special exercise work. One cannot dream of squatting 1000; a dream is just a dream. His max box squat was 750 plus the bands; 750 is 65% of his 1150 world record squat. His band tension was 600 pounds, which is 56% of 1150. He was and still is a big promoter of the box squat. We always raise work capacity through special means consisting of a large array of exercises. After moving to Westside, A.J. Frequency: 2 days per week are devoted to Max Effort training sessions. There is nothing dangerous about box squat-ting. The second squat workout day is Monday. To clarify, we use a 5 week waveâ, starting at 50% for week 1, jumping 2.5% each week until 60% is reached, and then starting over. Tony Bologne made 625 plus 440 pounds of band tension and did an easy 1035 squat at 308. It improves your quality of life by making you feel stronger, keep good form inside and outside of your workout, … Friday for speed work with a large training volume and with medium intensity (50-60% of a contest squat) done off a box at or slightly below parallel. If while descending into a squat, the glutes go back first, then the head must move last. The band tension at lockout is 200 pounds, and the band tension at the bottom is 80 pounds. Chuck had an 1150‐pound world record squat at 264 body weight. Westside Barbell Squat and Deadlift Manual Paperback – January 1, 2011 by Louie Simmons (Author) › Visit Amazon's Louie Simmons Page. Louie Simmons This was when Westside was at demorest. Here is my max effort squat workout. The benefits of squatting outweigh the work you need to put in. This will build a huge squat and deadlift if done properly. Squat Retest. This should occur when the percentage reaches 55 or 60%. Westside lifters rotate between two variants of the good morning, performing them with an arched or rounded back. This is footage of a workout in Westside from Video power magazine. © 2021 Westside Barbell. … Then it dramatically drops down and is raised gradually as the wave is again increased from 50 to 60% over the next 5 weeks. You must have a plan, a proven plan. At Westside Barbell we are constantly asked what is the most effective and versatile piece of equipment used to train a fighter. These exercises must be rotated when they cease to work, that is, when there is no pump or strength gain. Spinal erectors can be maxed with back raises or reverse hypers®5356,359 and 6,491,607b2, and traps by shrugs or high pulls. This is followed by special exercises for the back, hips, hamstrings, and abs. Westside uses very low volume on the primary lifts. At the top, with bands and bar weight, the weight is 520, and on the box, it is 400. Make your morning email scroll and coffee stronger. Squat Training - Westside Style ; By: Dave Tate, CSCS I have been training at Westside Barbell in Columbus, Ohio under the coaching of Louie Simmons for over seven years.The … Bend over to above parallel to the floor, then round over and sink into a very deep squat, arch, and return to a standing position. Three days separate intense days of training. This would include good mornings and special deadlifts. Here I explain a formula for band tension and bar weight that we use to accomplish our goals. © 2021 Westside Barbell. This was fast progress for even a Westsider. I also had many useful discussions with Prof. Akita and Prof. Dellaquila (physics). I told them that if they came to Westside and learned how to do them, they would al-ways do them. For speed work, the barbell weight is roughly 40% of your max squat. Very heavy weights can be used. Westside accomplishes this by working up to a 1 repetition maximum (1RM) in a variation of Squat or Deadlift and the Bench Press. The band tension at the top is roughly 275 pounds. As always, 20 out of 200 lifts should be above your training weight for any particular workout. Rubber bands or chains can be added as well, or possibly both devices. Hamstrings can be maxed with glute/ham raises, pull-throughs, stiff-legged deadlifts, or arched back good mornings. One can also train much lighter; 50-60% of a contest max is all that is necessary to make progress if you keep the lifts explosive and accelerate the bar. Cart 0. At. The band tension/barbell weight ratio for a near‐max, or circa‐max, phase is as follows. Right? Each lifter must deter-mine the number of sets for his or her physical preparedness. Utilizing The Westside Barbell Conjugate Method prepares lifters to handle truly maximal loads. The assistance work is glute ham raises, reverse hypers®5356,359 and 6,491,607b2, pull-throughs, back raises, and a large dose of ab work as well as pulling a weighted sled. Sun Feb 24, 2019. This may consist of belt squats, the Reverse Hyper machine, glute/ham raises, pull‐throughs, sled pulling, lat work, and ab work, along with restoration methods and ways of making weight. The squat is trained with a barbell two times a week. These exercises are done for 6-12 reps, or sometimes to failure (the repetition method). Your shins will be past vertical (knee joint more than 90 degrees), something that is impossible with regular squatting because you would fall over backward. At the bottom, the band tension adds 150 pounds. The squat is trained with a barbell two times a week. A 2‐week wave is used. For his speed work, he uses 575 pounds of bar weight. At the meet 720 was strong. At the top, or lockout, the combination adds up to 890 pounds. Deload. Westside Barbell Template Working With the Standard Template By Jim Wendler For www.EliteFTS.com----- The Standard Template There is a great story from Dave about how … If you follow this approach to training, you may be âon deckâ while weâre squatting. It’s more than a t-shirt. How does an old man make progress for 30 years, another for 20 years who is now 41 years old, and now a beginner who is 28? There is absolutely no pressure on the patella tendons by doing this. On Monday, maximum effort day, you must max out on a core barbell exercise, followed by 3-5 special exercises similar to the ones done on Friday, the dynamic day. A 1000‐pound squatter will have to make a 600‐pound box squat with 440 pounds of band tension. This system is used to develop a fast rate of force development. When Bob does, lets say, 610 off parallel box, we are confident that his meet squat will be up at least 25 pounds, just as his box squat indicates. Remember, it is the hamstrings, lower back, hips, and abs that do the squatting, not the quads. If you don’t have a big squat, you ain’t squat. For the above three examples, for the 800‐pound squatter, the top is 65% and the bottom is 50%. For example, for a 600 lb. When someone writes about the dangers of box squatting, It is apparent to me that the individual was never taught to box squat correctly or never taught at all. This method has proven effective not only for strength gains but also as a means of restoration. Once again, exercises for the back, hips, ham-strings, and abs are worked after attempting record poundage on an assortment of core exercises. Week 2: After a warmup, do 375 x 2, 465 x 2, 545 x 1, and 595 x 1. For a 1000‐pound squatter the top is 75% and the bottom is 50%. squatter, start with 50% for 12 sets of 2 reps with 45 seconds rest between sets. The band tension is 25% at the top, or lockout, and about 10% at the bottom. It’s difficult for me to express the significance of this in one line so allow me to reiterate while using italics because you and I both know italics makes me even more serious: Westside Barbell … If your GPP is high and your form is good, you will squat 1000 on contest day. All Rights Reserved. A second workout is on Monday. Stay with 12 set of 2âs for 3 weeks, jumping 2.5% each week. Louie Simmons It only stands to reason that the head must raise first, and the glutes will follow. When lighter loads are used, the influence of max strength is reduced, and this leads to a maximal rate of force development, which is the same as explosive strength. This combination enables accommodating resistance. In addition, you need to determine what special exercises are needed and how much should be done. Boxing Safety. For his third meet in training Bob hit 585. When sitting on the box, half of the chain weight (80 pounds) adds to the 465 bar weight, equaling 545 at the bottom, which is 62.5% of 870. Tape runs 1 hour & 46 minutes and shows lifters how to train for Powerlifting/Strength training on the Squat. Mon May 20, 2019. Music credit to 2pac, and Rob Zombie. On Friday we do the speed work. When I write about training, I am reporting the results of our top lifters. Everyone knows that we box squat. This is course, why on max effort day we switch a core exercise such as good mornings or a special squat or deadlift every 2 weeks. The ratio of box weight to band tension is 64% to 47%. Chuck Vogelpohl went from a 575 to an 1150 squat at 264 for a period of 20 years. Seven of them are box squatters. Remember to try a new box PR every 8-12 weeks. The system used is a mixture of the dynamic method and the maxi-mum effort method, greatly influenced by the conjugate method, which emphasizes the parts, not the whole. A circa‐max cycle uses 90‐97% of a 1‐rep max. Fri May 17, 2019. This is equal to the total volume of 12 sets of 2 reps with 50%, or 300 X 24 = 7200 pounds. Westside Barbell is more than a geographical location. I made progress for 30 years. Matt Wenning made a strong 625 and squatted an easy 1055 at 296 body weight. Thu Mar 14, 2019. These men have helped me greatly in the quest to become faster and stronger. This enables us to max 52 weeks a year. Joe Amato and Dave Tate made squats of 865 and 870, respec-tively, by using a top weight of 465 plus 160 pounds of chain. Leading up to the meet, the squat day is always Friday and the max effort day is Monday. In 18 weeks she competed and made a 600-pound squat … The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons.