-percent training method
-conjugate training method
-dynamic training method
-maximum effort method
-lifting techniques
-raising work capacity
-rehabilitation and restoration
-reactive and contrast methods As a result of Louie’s experience and knowledge, over 100 training articles have been published and 7 training videos produced. He is a strength consultant for the
Cleveland Browns, Green Bay Packers, New England Patriots, Seattle Seahawks, and numerous college football teams. He is also a strength consultant for many athletes from around the world.
This book, based on Louie´s articles offers you a total Westside package. It leaves no stones unturned and is a perfect tool for lifters and coaches. This book will teach you to coach yourself.
Index
PART I
FOREWORD
FOREWORD FROM THE EDITOR
WESTSIDE STRENGTH TRAINING FUNDAMENTALS
World of Strength and Power
The Organization of Training
The Regulation of Training
Percent Training
Time in Strength Training
Importance of Volume
TRAINING METHODS
Conjugate Method
Maximal Effort Method
Dynamic Effort Method
Repeated Effort Method
Methods Breakdown in Training
Contrast and Reactive Methods
WESTSIDE SYSTEM INTRODUCTION
DEVELOPING SPECIAL STRENGTHS
PART II
TRAINING OF THE POWERLIFTS
Tecnique
PERIODIZATION
Intencity Zone Loading
Controlling Volume
Speed Training
Off Season Training
Advanced System for Beginners
WESTSIDE BENCH PRESS TRAINING
Dynamic Effort Day
Maximum Effort Day
Periodization for the Bench Press
Intencity Loading for the Bench Press
Loading for Repetitions
Sample Bench Press Workouts
Westside`s Top Benchers Training
THE SQUAT
Using the Box in Squat
Squat Training
Periodization in Squat Training
Intencity Loading for the Squat
Sample Squat Workouts
WESTSIDE DEADLIFT TRAINING
Exercises for the Deadlift
More on Technique
Using the Conjugate Method in the Deadlift
The Reverse Hyper Machine
Westside Deadlift Favourites
Periodization for the Deadlift
Speed Training for the Deadlift
BANDS AND CHAINS – RESEARCHING RESISTANCE
Accomodating Resistance
Using Chains in Training
The Force – Velocity Curve, Science Behind Bands
The Effect of Bands – Virtual Force
Training with Bands – An Overview
OVERCOMING PLATEUS
The Minimax Point
Staggered Loading Effect
The Squat
Bench Press
The Deadlift
PREPARING FOR A CONTEST
Overall Program Guidelines
Designing Your Training Outline
Delayed Transformation
GENERAL PHYSICAL PREPARATION
What is GPP?
Sled Work
Extra Workouts
Designing Your Extra Workouts
Foundational Training for the Powerlifts
Bench Press, The Squat and Deadlift
SPECIAL EXERCISES – TRAINING THE MUSCLES
Back Exercises
Leg Exercises
Abdominal Exercises
Tricep Exercises
PLYOMETRICS AND POWERLIFTING
The Practise of Plyometrics at Westside
Explosive Leg Strength
Using the Virtual Force Swing
PART III
MISINFORMATION ON STRENGTH TRAINING
US Approach
The Bodybuilding Approach – Hit or Miss ?
Misinformation on Bands
Recommended Reading by Louie
THOUGHTS ON EQUIPMENT
Personal Gear
How to Use a Bench Shirt
Coaching Equipment – The Tendo Unit
Gym Equipment
WESTSIDE BARBELL STATISTICS
Top 10 Charts
Westside Club Stats
WESTSIDE EXERCISE INDEX
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