I'm getting ready for my West side Barbell certification, so I thought I would answer any questions that yall had about west side training techniques, through my studies and observations. This includes, questions about Joe D's west side template, box squat height, how to vary ME & DE lifts, How to deload, basically everything.... So ask away.
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01-27-2008, 03:10 PM #1
- Join Date: Sep 2007
- Location: Houston, Texas, United States
- Age: 37
- Posts: 4,171
- Rep Power: 538
Anything and Everything You Want To Know About Westside Training For Athletes
CPT-ISSA
Trainedbykevin.com
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01-27-2008, 03:49 PM #2
How would you add in power cleans and snatches into the program? I've been working on my olympic lifts with a certified coach for the past 2 and a half months, still don't have perfect form and I realize that's why Joe didn't include these lifts in the original template but now that I know how to do them I would like to add them in.
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01-27-2008, 04:01 PM #3
- Join Date: Sep 2007
- Location: Houston, Texas, United States
- Age: 37
- Posts: 4,171
- Rep Power: 538
Dont even worry about them if you dont have the form down. My belief is that ME and DE box squats, can benefit you just as much as O lifts, if not more.
If you really want to put them in you can, throw them in for the hamstring, or the Unilateral leg exercise. Make sure you only do this once, as a low volume/high intensity lift.. around 3x3.CPT-ISSA
Trainedbykevin.com
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01-27-2008, 04:28 PM #4
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01-27-2008, 04:33 PM #5
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01-27-2008, 04:34 PM #6
Fullback
There has been a lot written about 1 leg day a week not being sufficient for athletes. Does De Franco's WS4SB leave athletes top heavy (2 upper days, 1 ME lower) or do they get steady development in both leg size/strength from only doing one ME lower lift a week?
Its probly a pretty noobish question, but I was just wondering how the athletes lower body development fares when compared to something like Bill Starrs 5x5 which has heavy squatting 2x a week and heavy deadlifting 1x a week.
Also wondering cause im gonna give WS4SB a shot after im done with the 5x5, probly in a month-month and a half.
Im gonna put ME squats on the ME Upper day though, and then do ME deads with the rest of my lower body on the ME lower day. (im only doing it over 3 days. so monday = ME Upper w/ME Squats. Wednesday = ME deadlifts w/Lower body. Friday = RE upper)
Thanks for any of my Q's you get around to answering.Official Rugby training thread: http://forum.bodybuilding.com/showthread.php?t=107034291
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01-27-2008, 04:52 PM #7
fullback, whats your bodyfat percentage?
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01-27-2008, 04:57 PM #8
- Join Date: Sep 2007
- Location: Houston, Texas, United States
- Age: 37
- Posts: 4,171
- Rep Power: 538
Defranco has 2 days of legs. You might not think that jumps are a part of leg training, but box jumps can be a very good exercise in place of DE box squats. Even West Side will perform box jumps in place of box squat, although you don't hear about it much.
Defranco is a firm believer in recovery. Box squats can be 10x better than regular squats, while being far less stressful than regular squats. So hitting the regular squats hard twice a week, seems to be much too taxing for more advanced lifters in such a workout for athletes. Another reason why strength will actually progress in WSB training is because of the variation. A lot of people will be on a 5x5 for weeks and even months. They will have incredible gains, and then hit a huge plat. The human body can only hit max effort for so long, and without a variety a plateau can easily come around.CPT-ISSA
Trainedbykevin.com
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01-27-2008, 04:59 PM #9
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01-27-2008, 05:00 PM #10
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02-07-2008, 04:53 PM #11
Fullback,
Ive been following the ws4sb programme (without upperbody work due to the fact i have extremely weak legs in relation to bodyweight). I have also replaced the dynamic workout for a repeated effort day where i try and create hypertrophy in my legs (to promote strength gains in the other workout 'big muscle has more potential to be stronger muscle'- Defranco).
My training week looks like this (offseason)-
Tue- ab circuit
Wed- Repeated effort lower body
Fri- Ab circuit
Sat- Max effort lower body
Am i going the right way about this??? I need to urgently address this strength imbalance as it is seriously affecting my performance.
Thanks
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02-07-2008, 04:59 PM #12
- Join Date: Sep 2007
- Location: Houston, Texas, United States
- Age: 37
- Posts: 4,171
- Rep Power: 538
You can gain strength without adding muscle. Don't fall for that one. The first thing you need to identify is your weakness. Im guessing the lift you are basing your leg strength on is the squat. You could have weak abs, a weak lower back etc.. Also do you not do upperbody? How much core work do you do?
CPT-ISSA
Trainedbykevin.com
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02-07-2008, 05:13 PM #13
Right, well basically i think i have a weak posterior chain. I had a huge growth spurt 3 years ago and my technique fell apart. I have now identified this as my legs not being able to handle my body weight through the movement. I do the 2 ab circuits a week with a medicine ball and i base my ME around box squats an inch below parrallel. Upper body work is not particularly relevant in my sport (cricket).
What would your suggestions be???
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02-12-2008, 10:43 AM #14
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02-12-2008, 10:49 AM #15
I dont understand the WS4B hype..can someone with out a smart mouth and with common sense explain to me what the fuss is about.
I like DeFranco and I use some of his exercises like DB Floor Presses...and swiss DB presses.
But when you go to his page and look at his athletes that our in the NFL...they are average talents....do they do WS4B or do they just train with defranco.
Just some questions I had.
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02-12-2008, 08:34 PM #16
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02-12-2008, 08:42 PM #17
- Join Date: Sep 2007
- Location: Houston, Texas, United States
- Age: 37
- Posts: 4,171
- Rep Power: 538
I have seen them incorporated in 2 ways....
1- In place of your upper back work on your ME day
2- Directly after DE Box Squats
The rep range is around 8 singles.
You can decide which is best for you. I would personally do them on DE Lower body, but I have never incorporated them into a west side training regime.CPT-ISSA
Trainedbykevin.com
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02-13-2008, 09:12 AM #18
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02-13-2008, 12:37 PM #19
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02-13-2008, 03:46 PM #20
- Join Date: Dec 2007
- Location: New York, United States
- Age: 30
- Posts: 555
- Rep Power: 268
would it be possible to do ws4sb III with this equipment:
-310 lbs. of weight including bar
-bench with incline, decline, and flat. leg curl and leg exstension.
-two dumbbell bars an 70 pounds of weight(35 for each bar)Current/Goals by double sessions
Bench-250/280
Squat-300/350
Clean-190/225
Vert-not sure but I am 2-3 inches from dunking/35
40-low 4.7-high 4.6/4.6 flat
Height-5'9-1/2/taller
Weight-175/185
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02-13-2008, 05:28 PM #21
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02-13-2008, 05:41 PM #22
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02-13-2008, 05:52 PM #23
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02-13-2008, 05:55 PM #24
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02-13-2008, 05:56 PM #25
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02-13-2008, 05:57 PM #26
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02-13-2008, 05:58 PM #27
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02-13-2008, 05:59 PM #28
- Join Date: Sep 2007
- Location: Houston, Texas, United States
- Age: 37
- Posts: 4,171
- Rep Power: 538
CPT-ISSA
Trainedbykevin.com
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02-13-2008, 06:02 PM #29
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02-13-2008, 06:02 PM #30
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