Beruflich Dokumente
Kultur Dokumente
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Welcome to the EFS Tour De Force Training Seminar. This is the fourth year we
have been conducting these seminars and the feedback has been incredible. We
have seen lifters increase their main lifts by over 100 pounds in the first year.
There are many things you will be learning today so sit back, relax and get ready
for the training educational experience of your life.
Slide 2
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From as far back as I can remember all I wanted to do was train and get
stronger. My quest began as a child when I first discovered weight training. This
journey lead me to the competitive sport of power lifting. From day one I knew
this is what I wanted to do the rest of my life. I entered my first competition in
1984 and have been compete ting ever since. I used what was known as the
western method of periodisation for most of my early career. This method helped
me to reach two Elite totals in the sport of power lifting. Then while in college I
began to run into problems. The injuries started to mount and my training began
to suffer. My total was not going anywhere and I was stuck. This continued for
fives years. I looked toward everywhere and everyone for advice. I had heard of
Westside Barbell and knew Louie from the local meets, but thought all he was
teaching was BS. I was studying to be a strength and conditioning coach and
could not find what he was talking about anywhere. This lead me to blow it off.
That is until I tore my right pec major tendon from the insertion. I realized then I
was like a fly on the window.
***Bonus Notes***
A Westside Story
My name is Dave Tate, I started Elite Fitness Systems after spending the last 20
years in the pursuit of strength. Elite Fitness Systems was created in 1998 to
provide athletes and coaches with the best training, information and products
available. I began the sport of power lifting at the age of 14 and realized very
quickly that this was one of the best sports in the world. I will never forget my first
meet. I thought I was strong because I was one of the strongest lifters in the gym
I was training at and was by far the strongest among my friends and football
teammates. I decided to enter the Zanesville open and had my plan set.
I figured I would go to the meet, collect my awards, and go home. Well, was I in
for the biggest surprise of my life! This was back in the days where the bar was
loaded with the lightest opener and worked up to the highest. The bar was never
striped down so if you were the first to open, there was a very good chance that
you would end up following yourself. I found this out very quickly. Having my
opening squat at 350, I was the first to go, then the second, and the third. I
finished my squat with a 405 lift. Then the bar went up to 550 for the rest of the
lifters to begin, 150 pounds more than my best! During that day, I witnessed a
1000-pound squat attempt and close to a 500 pound squat by Laura Dodd (one
of Louie Simmons female lifters who ended up being in my same weight class
and, by the way, beat me by a large margin). I did little better in the bench with a
400-pound lift. I then proceeded to follow myself on all three dead lift attempts
and ended up with a 400 dead lift. The competition that I fully expected to win
placed me dead last!
When I returned home and was asked how I did, I would reply, "Oh not so bad, I
held my own." Then of course would come the next question: "How did you
place?" My reply? "Dead last." I figured, where else was there a better place to
start? This was the moment that I knew power lifting was going to be the sport for
me. I always loved lifting heavy weights but liked it even more so when I saw
what "heavy" really was or could be. I knew then that someday I would stand on
that platform and compete with the best, but only had to figure out how. I never
doubted that I would be there. I just did not know how to do it. I have learned
many lessons at a very early age due to the pursuit of strength. The sport of
power lifting teaches the fundamentals of goal-setting and striving to reach those
goals. Patience is also another fundamental lesson that the sport offers. Your
gains in strength do not always come as you would like or expect them to.
I was lucky for the first 5 years of my lifting career. It seemed like no matter what
program I tried, I just kept getting stronger. By the time I finished high school, I
had achieved a 700 squat, 500 bench and 650 dead lift in the 242-pound class.
During this time, I read and talked to everybody and anybody that would talk to
me about strength training. I had the advantage of competing in the state of Ohio
where many great lifters and lifting clubs were located. These clubs included
Black Health World, Carr’s Body Shop, Westside Barbell, and King’s Gym among
many other very successful power Lifting clubs. I would take the opportunity to
talk to some of the great lifters at various meets included John Black, Louie
Simmons, Larry Pacifico, Jack Sadares, Paul Heffern, Dave Harless, Bob Wahl,
John Florio, Dave Waddington, Matt Dimel, and many others. All these lifters
were more than willing to help those who are in the pursuit of training information.
I also read all I could get my hands on. At that time, the information I had access
to were through various magazines and the local library. I found out at an early
age that the more I learned, the stronger I got.
This pursuit of information led me to the University of Toledo to study exercise
science. The goals of my studies were always for the same selfish reason. I
wanted to know the information that would make me stronger. During the time I
spent in college, I had increased my total to 1955 pounds (bench, squat and
dead lift) at 275lb. bodyweight. This is when I started to find out what I did not
know. You see, I believed that I knew all there was to know about strength
training. The problem was that after five years, my total went nowhere. I really
was beginning to believe that I was as strong as I was ever going to be. I even
had a couple of professors tell me that I had reached my genetic strength limit. In
the summer of 1991, I decided to enter a bench meet in Columbus, Ohio. I knew
there were going to be some good lifters there since this is the hometown of the
Westside Barbell Club. I had known of Louie Simmons for many years and
actually competed against him in a bench meet back in 1984. I also knew of
some of his training principles, but figured it was all a kind of smoke screen for
what they were really doing. I figured that there was no way they were getting
stronger training with all the light percentages he was writing out. And the whole
box squat thing, I figured this was the biggest lie. How can you get stronger
without ever doing the squat? My 450 open felt a little slow, but not bad, so I
decided to take 500 on the second. During the top of the lift I felt a snap in my
right pec, and down crashed the bar. I had torn my right pec tendon. Shortly after
that lift, Louie made his way over to me and proceeded to tell me that if I did not
change my ways, my career would be over very soon. Then he proceeded to
show me all the battle injuries he had from years of improper training. Torn
biceps, pecs, blown out knees, and herniated disks in his lower back. This was
motivation enough to listen to what he had to say. I did not want to end up that
way.
At this point in my life I figured I had two choices: Walk away from the only sport I
loved, or change the way I was going about my training. I have never quit
anything in my life and was not about to start now. So I decided to move to
Columbus and trust the advice of the man that has stood the test of time. The
only reason I came to Columbus to train with Louie was because I wanted to
learn how I could keep training and stay in one piece. Tearing my pec was one
experience I would never want to repeat. Not only did I need surgery to repair the
torn pec muscle, but I also lost 35 pounds in the process. When I finally made it
into the gym and after some choice comments by Louie, we began to talk about
training. During the course of this conversation I expressed my doubts about how
these methods would work for me. For those of you that know Louie, this was a
big mistake, but what I was after was the references. I wanted to know how he
put together this program. He referred me to several books: The Management of
the Weightlifter, The Training of the Weightlifter, Program and Organization of
Training, and A System of Multi-Year Training in Weightlifting. These books can
be purchased from Elite Fitness Systems. Also, during this conversation, I told
him that I wanted to squat 900 and bench 600. Now keep in mind that I had not
trained at all for 12 weeks and had lost 35 pounds, and Louie only had one guy
squatting 900 and zero 600lb benchers at the time. Without any delay or second
thought he looked me in the eyes and told me "I believe you can do those
numbers with the right training." At this point I was not only inspired to
accomplish these goals, but I was also committed. When I first said that I wanted
to squat 900 and bench 600, I was not too sure it was possible, especially after
being stuck for five years, but with Louie’s encouragement, I started to believe it
was possible.
During the next year many changes took place in my training. I was used to
training with a standard progressive overload periodization scheme where the
intensity would start low and work up to a higher percentage while the volume
would start high and then lower over time. For example, sixteen weeks out I
would begin my training with 3 sets of 10 with 60 to 70 percent and over the cycle
work down to 2 sets of 3 with over 90%. I was now training with new training
methods utilizing the maximum effort and dynamic effort methods with one day
dedicated to each lift. My old training routine would train each lift one time per
week, where now I was training the squat and bench twice a week and hardly
ever deadlifting. Also, all squatting was done on boxes - a concept that took me
some time to get used to.
My technique on each lift also had to change. I was used to squatting with a
narrow stance to utilize my legs, but now I was required to squat with a wide
stance that utilized more hip involvement. This was a major difference for me, but
I figured I really didn’t have anything to lose since my squat had been stuck at
750 for the past five years. The second thing that had to change was my
equipment. I was taught to wear boots with a heel and to put the belt on as tight
as possible. Well, now I was going to be wearing wrestling shoes and wearing
my belt one notch looser, while learning to push my abdominals into the belt.
This was going to accomplish two things: first it was going to create more intra-
abdominal pressure and second it was going to create a wider center of gravity.
As I mentioned, these changes had a major effect on my squat. I could not
believe how weak my hips and hamstrings were. It took six months to get used to
the new technique but over the next five years my squat had moved up to 935lb
pounds. I became a believer!
I also had many issues with my bench press. As I already mentioned, I tore my
pec largely due to poor technique. I was always taught to bring the barbell down
to my chest and push the bar back toward the rack. Now I was taught to bring the
bar to the upper abdominals and push the bar in a straight line. This made an
incredible difference in my bench press. Six months after my surgery, I made a
550lb bench, which beat my old record by 25 pounds, and over the next 6
months my bench moved up to 585lb. That was 85 pounds over what I had torn
my pec with. So much for injuries holding you back!
When I look back on my studies, I began to see where I went wrong. You have to
have a balance between the science and practical information. I studied the
science and forgot about the practicality of applying it. For instance, how many
professors do you know who squat over 700 pounds? They serve a very valuable
purpose, but they are not out there under the bar. The other mistake I made was
reading the wrong information. This is one of the biggest problems I see with the
industry, even today. Do you really know who is writing the articles you are
reading or whom they have worked with? You can read an article on how to
develop huge arms that has been authored by someone with 14inch arms. If it
was as easy to do as these authors make you think it is, then why wouldn't they
have similar results? I have read it all and it really makes me wonder how
someone would pay them to write about something they know nothing about.
Look through any magazine and ask yourself who is writing the articles and if
they wear their credentials. Are you reading an article on how to increase your
bench press by someone who can only bench 275? If so, then the author may
want to listen to what you have to say! There are many good authors out there
but they are far and few, so it is up to the reader to decide. The best way to figure
out what you need is to study the science and talk to those who have been where
you are going. I once heard Fred Hatfield address a seminar by opening with "No
pencil neck geek is going to teach me how to lift". I have listened to both sides
and will stick with those who are actually getting it done either as a coach or
athlete.
For those of you who are not familiar with Westside Barbell or Louie Simmons,
let me give you a brief summary. The Westside Barbell Club is known throughout
the world for producing some of the strongest powerlifters in the world. At the
current time, we hold 4 out of 12 all-time bench records in the 198, 220, 242, and
275 pound class as well as the strongest pound for pound women of all time.
Some of the other accomplishments are listed below: All of these numbers were
performed in competition. Another important thing to remember about these
numbers is that if they were not created at Westside, then they are not included.
For instance, I had a 500 bench before coming into the club, so it is not included
in the list. I will be included when I bench 600.
Squats: We have had 23 lifters squat over 800, 6 over 900, and 1 over 1000!
Bench Press: We have had 36 lifters bench press over 500, nine over 600, and 2
at or over 700!
Dead lifts: Just about every lifter we have has dead lifted over 700, with 4 over
800!
Totals: We have had 21 lifters total over 2000 pounds, 5 over 2200, and 3 over
2300!
In the sport of power lifting an Elite status is based on one’s total of the squat,
bench, and dead lift. It is the highest achievable level (much like a black belt in
karate). We have had 50 lifters achieve this status!
When it comes to strength training, we have to get it right. We have built an
excellent reputation for producing very strong lifters and are in a constant
process of coming up with new ways to break sticking points. If we quit trying to
be better, then we would be left behind, a place none of us want to be. If it
doesn’t work or make us stronger, we won’t do it. We can’t afford to be spending
our time on things that will not help us achieve our goals. Unlike some other
sports, power lifting is very measurable. You either get stronger or you don’t. It is
that simple! If you are not getting stronger, then whatever you have been doing is
not working. Throughout the following articles I will introduce you to some of the
methods (dynamic effort, maximal effort, contrast, repetition, supra maximal) we
use to smash through sticking points. They have worked for everyone who has
walked through the doors of Westside and I am positive they will work for you.
Get ready for the ride of your life!
Slide 3
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What is it trying to do? It knows where it wants to go and sees the goal but can’t
get by the glass. This fly will bang its head on the glass over and over until a day
or so later you will find it dead on the window ceil. I was just like this fly on the
glass. I knew where I wanted to go and had a plan by just kept bagging away at
what was not working. Like the fly I was all eyes and zero brain. When I decided
to change my ways I found it was not easy. Change is not easy! So I resisted at
first and found I was still making zero progress. Then I gave in and did exactly
what I was told. Within the next year and a half I put close to 200 pounds on my
total. This made me wonder how many other Fly's are out there?
***Bonus Notes***
by Dave Tate Dave Tate knows strength. Dave's been assisting and training
under Louie Simmons of Westside Barbell fame for over 10 years and has
consulted thousands of athletes throughout the world. Dave is quick to point out
that he's not a bodybuilder and therefore doesn't train bodybuilders. He's a power
lifter and a specialist in developing maximal strength. (Despite this power lifting
emphasis, the average guy under his tutelage puts on 30 to 40 pounds in the first
year.)In this article and the one to follow, Dave will tell you everything you've ever
wanted to know about periodization.
When it comes to setting up a strength-training program, I feel it's important to
understand all aspects of the program, including how it all fits together. The
organization of training can be defined as periodization. There are several
periodization models being used today for the development of strength. This
article will explore some of the basic definitions of the concept as well as the
Western (or linear) method of periodization. The Western method of periodization
is one of the most popular methods for strength development. It's the same
method I used for the first 12 years of my competitive career. Did it work? Sure,
up to a certain point, but then I hit a plateau. This was when the injuries started
and my strength began to digress. After we get the basics out of the way, I'll
explore why this happened and why so many coaches and athletes still use the
program today.
Speed
Recovery Coaching
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There are 5 qualities that set a great system apart from the rest
These include
Speed
Strength
Coaching
Teamwork
Attitude
Recovery
Slide 5
Coaching
Leader
Motivator
Educator
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Coaching
Every great system has to have a great coach. In the case of Westside Barbell this man is Louie
Simmons. Louie is a great Leader for several reasons. First, he lives in the same world. How
many here squat 300 pounds? How about 600 pounds? For those who squat 600 pounds, how
much did you have to learn about squatting to squat 600 as to 300 pounds? Now what if you
squatted 800 0r 900 pounds. Would you have to learn more. You learn as part of the process and
a great coach is one who has been where you want to go and has helped others to be BETTER
than they where. A great leader must also command the respect of his athletes. The number one
way to do this is to be a great athlete yourself and live the life.
A great coach is also a great motivator. This means find what each athletes needs to become
better and make it happen. A good motivator is not one that say’s good job after every set. Praise
is a earned aspect of training not a given aspect. You must be realistic with the lifters. If you feel a
200 pound lift is not good then it is not good regardless of who does it. A great motivator will see
the athlete for what they WILL be not what they currently are.
A great coach is also a great educator. You must educate for the system to work a it peak. The
athletes must know and understand why they are doing the training principles prescribed. Think
of a division one tail back. You have him box squatting to explosive strength but never let him
know. You then discover he is not using much effort while coming off the box and can’t
understand why. Before the next workout explain to him that if he fires off the box with more force
this will allow him to fire of the ball with more force and will inurn put him one step ahead of the
competition. If he says one step ahead for the entire game then he will average more yards per
carry. These extra yards will add up throughout the session and he may end up all American
instead of non-American.
At Westside all the lifters there can explain why and how they train as well as help you to do the
same. This starts at the top!
***Bonus Notes***
Strength?
1. As a power lifter you must train with a group of other lifters. Having good
training partners is a vital part of the process. Very few ever reach the top by
them selves. You should try to get with a group of lifters who are stronger than
yourself. This will reinforce the belief that it can be done when you see it being
done time and time again in the gym. I used to feel a 600lb bench was a big
bench until 8 people in our gym (Westside Barbell) did it. Now it seems to be in
reach for anybody who believes it can be done.
2. As a lifter you must compete: Have you ever noticed the biggest attitudes
are held by those who only lift in the gym? These lifters believe they are the
biggest and best out there. Why is it that the lifters who compete at the highest
levels do not possess these same attitudes? I believe it is because to compete
at this level they have all been humbled many times and realize that there are
many strong lifters out there and they are only one of them.
3. As a coach or trainer you must workout: You would think this is a given but it
is not. There are many trainers and coaches out there who have the credentials
on paper and wear them as well but there are still far too many who only have
credentials on paper. I wonder how you can teach strength if you have never
possessed it in the first place. I over heard a top trainer giving training
instructions to an 800-pound squatter on what he had to do to fix his technique. I
would venture to guess that this trainer’s best squat ever is around 400lb.
Having done an 800lb squat I can tell you there is a big difference in what you
have to do to squat 800lb compared to 400lb. I am not saying that all strength
coaches and trainers need to squat 800 pounds. This could be further from the
truth, but they should at least know what it feels like to lift maximal loads. I was
always brought up with the belief to never ask someone to do what you would not
do yourself.
A second point about this topic is the value of respect. You will gain greater
respect from your client and coach if you are practicing what you preach. This is
best done if you have the opportunity to train with the client or team. Let them
see the intensity you put into you own training and you will get the same intensity
back. Come to Westside and view the intensity of the training. You will notice
that Louie is right in they’re banging away with us. Would that same intensity be
there if he was not training? If you look at the recent success of Westside in the
past five years, it directly relates to the time when Louie started his comeback.
Think about it!
4. Check PLUSA top 100. As mentioned above, show your clients and
athletes these lists. Let them know that they can reach the same strength level.
Praise them for all personal records while encouraging and recognizing their
potential to reach even higher goals. In comparison to the lineman’s goals at the
beginning of the article, the last numbers on the top 100 for the 275lb weight
class last year were a 700lb squat and a 507lb bench. If this doesn’t inspire the
athlete to strive for bigger numbers let them know that the goals of a 500lb squat
and 385lb bench would not even break the top 100 for the 165lb weight class.
With this in mind, are those goals solid goals for a lineman weighing 275 to 300
pounds in a four-year program?
5. Believe in yourself and act as if: This goes for both the power lifter and
coach. If you tell them to act as if they are the strongest team in the league or
you act as if you are one of the top 10 power lifters then you are on the right
path. Act as if, means to do the same things they would do. Do they spend time
in the gym training on solid programs? Do they research and read everything
they can on strength? Do they have a positive attitude? Do they never skip
workouts? Do they look to those who are better than them for guidance? Do
you?
Vince Lombardi once said “I firmly believe that any man’s finest hour – his
greatest fulfillment to all he holds dear – is that moment when he has worked his
heart out in a good cause and lies exhausted on the field of battle – victorious.”
Do you want to lie on the ground victorious or with your face down in the dirt?
- Dave Tate cscs
- Elite Fitness Systems
Slide 6
Teamwork
Represent
Respect
Rise
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Represent
“We know what Westside can do for you, but what can you do for Westside?”
This is a statement I have heard time and time again out of Louie’s mouth. What
can you do for Westside? What can you bring to the table? Can you Represent?
All the Westside lifters strive to represent the club by getting on any of the club
lists.
Respect
You must have enough respect for your training partners and team to try and
push them to the limits and expect to be pushed in return. This respect has to
come with trust. You have to trust what your team tells you and do what you are
told. Your progress must be a high priority to your team as their progress is to
you. Sometimes the truth can hurt. Learn how to deal with it!
Rise
A great coach is one who makes himself great and then makes others better then
they are or were.
Slide 7
Strength
Max Effort Method
Why?
When?
How?
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This method is used for the development of the Muscular system. The basic application of this method is to
choice one multi joint movement for the first movement of the day and work up to a one rep max. You will
use one day for the squat-dead lift or lower body day and one day for the bench press or upper body day.
Once you choose your movement (more on this later) you will start with the bar and beginning working up
using three reps per set as your guide. Take small jumps (30 pounds for average strength and 45 to 50 for
above average). As you work up you will need to decide if you want to try a break a one rep or three max
rep record. This is up to you but use your body as a guide. If you feel good then go for the one rep max. If
you do not feel so good then stay with the three rep max. You want to try and get between 4 to 6 reps over
the 90% range.
With the Max Effort Method you should switch the movement being used every one to three weeks. This
time depends on the skill level, coordination and motor control of the athlete using the method. The goal is to
switch off every week.
Summary of application:
Two session per week (one lower body, one upper body)
One movement per session
Small jumps using three reps to one rep max
Strain
4 to 6 reps above 90%
Change movement every one to three weeks.
Slide 8
Strength
Lower Body Max Effort
Dead Lift
Good Morning
Box Squat
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All lower body max effort movements steam for three movements
The Box Squat – This is used for the same reason as the box squat (discussed later). The high box work is great for
overloading the lower body and getting the torso used to heavy weight. The low box is used to increase the distance the
bar has to travel as well as increasing the time under tension.
The Good Morning – The GM is used for several reasons. First, it is great for the development of the lower back.
Second, the GM throws you forward so you learn to keep the bar in the groove , as well as, getting strong enough to keep
it from happening in the first place.
The Dead Lift – We very rarely pull a completive dead lift in the gym but will pull a variety of others way to strengthen the
groove of the pull as well as the muscles of the glutes, lower back and hamstrings.
The choice of movement so not be dictated by a written training program but how you feel and what you feel you need to
do. Over the years we have found some movements to work better than others.
***Bonus Notes***
Whenever I go on the road for a seminar, I have to find a place to train. Most of
the time this isn't a problem because I have to secure a gym to run the second
half of my seminar anyhow, and usually they have the basic training needs. I
always try to fly out on a Friday afternoon, after my dynamic-squat workout, and
then get back home Sunday night so I can get to the gym Monday morning for
my max-effort squat and dead lift training session. This way, all I have to do while
on the road is catch a dynamic-bench workout. This session doesn't require very
much so I usually don't have any problems. But, there was one time I had to fly
into a location on a Wednesday afternoon. This meant I'd have to find a place to
squat on Friday morning. While this may not seem like a big deal to some, to me
it would present a major change. When I got to my hotel I pulled out the yellow
pages and turned to the health-club section. I was looking for something like "Iron
Pit" or some other hardcore name. It didn't take long to see I wasn't going to find
such a place in the phonebook, so it was on to my second choice. I started
looking for a Power House, World Gym or Gold's. I found one about ten minutes
away and thought I was set. During breakfast on Friday morning I was going over
my workout in my head. I was planning on using 405 with the strong bands on
the box squat. Then I'd move on to speed dead lifts, lower back, and abs. I
already knew I was going to have to find some way to rig up the bands and
probably find something to sit on instead of the box. After I finished my breakfast
I gathered my bag and headed to the gym. When I pulled into the parking lot I
began to feel this was going to be a long day. From the outside the place looked
too nice. Those of you who train in a hardcore gym know exactly what I mean. I
entered the club (after being blinded by the neon) and spoke with the front desk
girl. I signed my wavier, paid my dues, and headed for the one and only power
rack. This is when I saw something I couldn't believe. The bar was loaded with a
dime on each end and some guy was doing barbell curls in the damn power rack!
Not to be a dick, I waited until he finished what seemed to be ten sets and then
made my way over to the rack. I started by setting up a few dumbbells on each
side of the rack to attach my bands to and then picked out the best bar I could
find. They actually had an Okie Squat Bar. This made my day because it's very
difficult for a big man to use a standard Olympic bar for the squat. I found a set of
aerobic steps to use as a box and started my warm-ups. The warm-ups felt pretty
good, considering the environment I had to train in, but I did notice about a
thousand eyes on me trying to figure out what the hell I was doing. A few people
even came over to ask. As I began to explain, I realized they were cutting into my
timed rest intervals so I pulled out the back-up plan. I put on my headphones,
cranked the DMX and got to work. The squat session went very well. The speed
was good, my form stayed in check, and all and all it was a good session. So I
stripped the bar, took off the headphones and began to set up for my second
movement. I'd planned on speed-dead lifting 405 for five or six singles. This is
mainly to work on dead lift technique, so I really didn't need any type of psyche-
up. I just had to pull fast with good form. I learned from Louie a long time ago that
to get a good dead lift you don't need to train the dead lift heavy all the time. At
first I thought he was full of shit, but in time I put 40 pounds on my dead lift and
became a believer. Now that Westside has a ton of lifters pulling in the 700s and
six lifters in the 800s, I have very little doubt it works. John Stafford dead lifting
800 pounds.
My first set felt like crap. The bar was too far in front of me and I didn't keep my
shoulders behind the bar. This was no problem as I'd adjust on my next set. The
second set felt great. I hit the groove and the bar felt about a hundred pounds
lighter. I try to keep the rest periods on these sets to 45 seconds at the most and
was about to pull my third set when I felt a tap on my shoulder. I turned and saw
some 20-something kid who was wearing a polo shirt and looked to be about 165
pounds dripping wet. I motioned him off like a annoying mosquito and pulled my
fourth set.
After my set I asked the kid if I could help him. He asked a question I'll never
forget. "What are you doing?" he said. I thought to myself, "What the hell does it
look like I'm doing?!" Out loud, I replied very kindly that I was doing dead lifts. He
then informed me that they didn't allow dead lifts in this gym. Now I was getting a
little pissed. He told me that the weights hitting the floor are too loud and it
bothers the other members. So I told him the sound of the treadmills and
Stairmaster motors are too loud and that bothers me. Why doesn't he go over
and tell the other patrons to get off the machines?
At this point I must've pissed him off because he said under his breath that I
wasn't even doing the dead lifts right. I asked him what he saw wrong in my
technique. (You never know, he could've seen something I was missing.) He told
me that I needed to sit lower to the ground and pick the weight up with good form
and not use my back. He also told me my shins had to stay close to the bar and I
should be using a wider stance.
While not being a dick, I asked him where he'd learned this information. Then I
saw it. I couldn't believe I'd missed it the first time, but there it was right in my
face: a gold name badge with his name and "head trainer" right underneath it. At
this point I asked him if I could finish my last set at which point I'd love to sit down
and discuss his training concepts with him. He was cool with that so I pulled my
last and by far best set. Maybe it was the added geek aggression that made the
difference.
As I tore the bar down I started up a friendly dialog with Mr. Head Trainer. I let
him know I was in town to work with a few ball players on their strength-training
programs. He told me he'd been in the personal training field for three years, has
been to several conferences, had done a few internships, and this was where he
learned how to lift. Out of curiosity I asked him how much he could dead lift. He
told me he could pull 315 for five reps. I spent the next hour going over with him
what I felt were the ten biggest mistakes in the dead lift.
The first thing I told him was the old dead lift motto: The meet doesn't end until
the bar hits the floor. To a power lifter, the dead lift can be the end-all or the end-
of-it-all when it comes to closing out a total or placing in the competition. In short,
we have to know how to dead lift the most weight in the safest manner or we'll
have a very short career.
I also told him that most people never read a whole lot about the dead lift
because of one reason: it's very hard and demanding to train and perform the
dead lift. To be frank, most in the strength training/fitness training/bodybuilding
field would rather come in the gym and train their back with various pulley
machines, talk to the girls, and go home with their carb drink in hand. They like to
live on the light, easy side of the game while avoiding the dark side.
Well, get ready to enter the dark side as I share with you what I told my new
personal-trainer buddy.
Conclusion
After I'd discussed my pulling concepts with my new trainer friend, he was a little
set back. He'd never heard these things before and didn't really know what to
believe. After this I took him back out on the gym floor and started guiding him
through a few dead lifts. A few corrections here and there and in no time at all he
pulled 405. This wasn't an easy lift for him but he made it and with that his
confidence grew.
Next, I let him in on the best training advice he'd ever hear. I told him the first
thing he needed to do was spend more time under the bar and suggested he find
a real gym and start training with those who were much stronger than him. The
best training secrets come from the small garage gyms with very strong lifters,
not the spandex driven, neon-machine warehouses. This, I told my friend, would
be his introduction to the dark side, and with hard work and proper training, he
may one day even enter the Dead Zone!
Slide 9
Strength
Upper Body Max Effort
www.EliteFTS.com
******Bonus Notes******
Pressing Power
Five reasons your bench gets stuck at the bottom
and what you can do about it
"I’m weak off my chest in the bench press. What can I do?" This is a question I’m
asked more than any other, so I’ve decided to devote a whole article to dealing
with this popular problem. This seems to be a very common sticking point for
beginners and non-power lifters. Many people are quick to point this out as being
due to a weakness of the chest muscles, but I disagree with that for several
reasons. First, most power lifters do very little chest work while bodybuilders do a
ton of chest work. If bench press poundage equated to chest strength, then the
power lifters would be weak off the chest and bodybuilders would be weak at the
top. How about when you throw bench shirts into the equation? While the bench
shirt does help, it really only changes the sticking point a couple of inches. So if
power lifters are weak right off the chest, the shirt will only get them the first
couple of inches. In reality, they’re still weak off the chest. Now, let’s dig in and
solve this problem once and for all. There are five main reasons why you may get
stuck at the bottom of a bench press:#1 — You’re too slow If you really think
about this, you’ll see why it’s the number one cause of bottomed out bench
presses. I like to use the example of pressing through a thin board. If I were to
take a board, like the ones used in the martial arts, and hold it three inches off
your chest while you pressed into it in a slow manner, then it would become a
matter of who was stronger, the person holding the board or the lifter pressing
the bar. If the holder is stronger, then the bar will go into the board and stop. Now
if the same board was used and the lifter exploded into the bar with maximum
force or speed, then the bar would crash through the board. Now think of this
board as being your sticking point. Taking this one step further, what if we used a
bigger board, one that would be impossible to crash through? Once again, if you
pushed slowly the bar would get stuck. If you pushed fast, the board wouldn’t
break but would be moved up higher. This would put your sticking point at or
above the halfway point of the lift. Lesson: Push with force if you want to press
the full course!#2 — You’re not keeping a tight position This is another very
common problem. If you’re not holding your body tight, then you’re not pressing
with a firm, stable base. How can you build on a weak foundation? To get tight,
you want to pull your shoulder blades together and shrug into your traps, fill your
body with air, and drive your heels into the floor. You want to visualize pushing
your body away from the bar as you press up. If you don’t have your body
expanded with as much air as possible, then your chest and belly will be lower
than what’s needed for a big bench. The bigger you are, the shorter the path the
bar has to travel and the higher the elbows remain. Lesson: You have to stay
tight to bench right!#3 — Your lats are weak You need to have strong lats if you
want a big bench; there’s no way around this. To illustrate the point, try this: In a
standing position, hold your arms in the bottom bench position; now flare your
lats. What happened? Your arms moved forward. This is part of the same
movement that happens when you bench press. The trick to getting and keeping
your lats in the movement starts long before the bar hits the chest. It begins with
the set up at the beginning of the lift, before the bar leaves the rack. Once again
you need to have the proper tight position. Now you want to tuck your elbows
some and pull the bar out of the rack. You do not press out of the rack! When
you press out, your shoulders come apart and your lats aren’t tight. Almost 100%
of the time this will happen because of the type of bench you’re using. Many
benches today have J-hooks or uprights that are too damn deep. You have no
choice but to press it out. In this case you have two options. First, find another
bench. Many times the power rack will work out to be the best option. The j-
hooks aren’t as deep and all you have to do is drag a bench over. The second
option is to take a liftoff from a training partner. I personally don’t like the liftoff
option because it’s still hard to keep the lats tight, but if there’s no other choice,
then by all means use it. This is actually one of the reasons why a liftoff helps
you lift more weight. If you’re pressing the bar in a straight line from the lower
chest then there should be no way you’ll ever hit the uprights. So don’t be afraid
to get under the bar more from the start. Many coaches will tell you to line the bar
up with your eyes. I feel it should be lined up with your nose or chin. This way
you don’t need so much shoulder rotation to get the bar out. Now on to the lat
work. Your program should have the right kind of lat work. You want to use those
movements that work on the same plane as the bench press. This means any
type of row. There are several to choose from, so pick based on the ones you’re
the worst at. You should be training your lats two to four times a weak, but you
don’t need a full-blown lat workout as the bodybuilders do. One movement for
four to five sets should do the trick, but you do need to do them many times a
week to try to maintain some type of balance. #4 — The bar is too heavy If I see
a lifter take a bar out of the rack, lower it to his chest and barely move it, I
wouldn’t call this a sticking point. It would be more aptly be called "getting stapled
to the bench." If the weight is too heavy, you’ll get crushed! Be honest with
yourself on this one. #5 — You just don’t know how to press! We all like to think
we know how to bench press but the fact is we don’t. We may all know what to
do, but getting it done is a whole other story. This concept is covered in detail in
the Bench Press 600 Pounds article. For a quick review, you need to stay tight,
keep the elbows tucked, drive your heels into the floor and shove your body
away from the bar as you press. Too many times, one or more aspects are off for
a number of different reasons. Just remember that proper technique will make a
huge difference in your ability to press record weights.
What To Do About It Now that we know why you get stuck, let’s get on to
describing some of the movements that can help correct this.
1) Dumbbell Work — Dumbbells are great for teaching you how to press and also
great for building stability in the shoulder and lat muscles. There are several
ways you can use dumbbells to strengthen your bench press: High-Rep
Dumbbell Press This movement is done with the use of a bench or stability ball.
You want to do a standard dumbbell press but keep your palms facing each
other; this will keep your elbows in the correct benching position. I’ve found the
repetition range of 12 to 20 to work best with this movement. You want to do
three sets, trying to fail at around 20 reps for the first set. You’ll then rest about
four to five minutes and try to hit 20 again for your second set. More than likely
this won’t happen, but it gives you something to aim for. Rest another four to five
minutes and knock off the last set. This method of dumbbell usage works best in
place of the max effort movement. Dumbbell Floor PressesThe floor press is
another great way to teach you how to stay tight in the upper body when
pressing. When your legs are out straight, more of the load is transferred to the
pressing muscles. To do this movement, you lie on the floor and have your
training partners hand you the dumbbells. Once again you’ll want to keep your
palms in. Lower the bells until your triceps hit the floor, pause for a split second,
and press back up. This movement fits in nicely as the first movement you’d do
after doing dynamic bench or max effort bench work. Play around with the sets
and reps to see which work best for you but always try to break your record each
time you do them. Timed Dumbbell PressesThis is the latest news out of
Westside Barbell Club. Louie Simmons has found that taking a pair of dumbbells
and pressing for time to be a great strength and restoration builder for the bench
press. He’s been using a three-day split where the first day heavy dumbbells
would be used continuously from two to four minutes. I’ve used up to 80-pound
bells for three minutes. These reps aren’t done in a non-stop action. (Had you
scared there for a second, didn’t I?) You do a couple of reps, then hold them on
your chest or at the top for five to ten seconds, then do a couple more reps. You
keep the set going until you can’t do any more. Perform only one set at the end
of the regular workout.On the second day you want to use 60% of the weight
used on day one, but take the time up to three to five minutes. I use 45 pound
dumbbells for this day. On day three, drop another 60% and bump the time up to
five to eight minutes. On this day, I use 25 to 30 pound dumbbells. I’ve found this
to help my shoulders recover at a faster rate than when not doing them. While
Louie likes to keep the rotation going without a break, I like to only use the
rotation one time per week.
2) Max Effort Work — The next three movements would be used as max effort
movements concentrating on building power off your chest. I’d still cycle in the
other max effort movements like the board press and lockouts every other week
for the top part of the bench. This will keep building on the top strength you
already have. As a quick review of the max effort movement described in the
Periodization Bible, Part Two article, the max effort method is used to build max
strength in the bench press by teaching the body to strain with maximal training
loads. This is done one time per week with one movement. You warm up using
multiple sets of three to five reps in an ascending pattern until you get to a one or
three rep max on the movement you’re using. Barbell Floor PressesThis is one of
the classic max effort movements that’s stood the test of time. The floor press is
performed by setting the hooks or supports up in a power rack so you can bench
press while lying on the floor. Get under the bar with your shoulder blades
together and shrugged into your traps. Tuck the elbows and unrack the weight.
Lower the weight until your triceps hit the floor. Pause for a split second, then
press the weight back up in a straight line. This movement can be done several
ways. The first is with straight weight. Just warm up using three to five reps in an
ascending pattern until you reach your one rep max. The second way would be
to work up to 60% of your best bench press. When you reach this weight, you’ll
begin adding one 20-pound chain on each side of the bar with each additional set
until you max out. For developing strength off your chest, using straight weight
would be the best bet because it’ll teach you to press out of the bottom with
maximal weights.
Cambered Bench Bars
This is a bar with a four inch camber in the middle of it to allow for greater range
of motion. There are right and wrong ways to use this bar and the style you use
is dependent on your own flexibility and ability to use the bar.
The first way is to take the bar down to your chest, which I believe works
dynamic flexibility but is only beneficial with very lightweight. I don’t believe the
heavy work should be taken all the way down to the chest because of the excess
shoulder rotation.
The best way to use this bar is to bring it down to a point where it’s only about a
half inch lower than where a regular bar would be. This way you won’t be getting
any type of reflex off the chest. The last way to do this is with the use of boards
to control how low the bar will go. Use two to three inches of boards so you can
control how deep the bar will travel.
Ultra Wide Bench Presses
This is simply a wide-grip bench press outside your widest grip. For most people
this would be with your forefinger on the rings. This isn’t a good movement to use
for a one-rep max because of the stress it puts on the shoulders. It’s best done
working up to two heavy sets of five or six reps.
3) Dynamic work for the bench press — This is key to the development of barbell
speed. I’ve explained this method in great deal in many of my other articles so I
won’t go into great depth here.
In a nutshell, spend one day per week training your bench for speed. This is best
done using weights in the 45 to 55% range (based on bench shirt max) or 55 to
65% range (with non-bench shirt max). Once you reach your percent, eight to ten
sets of three reps is all that’s needed. Make sure to push the bar as fast as you
can. It should take you no longer than 3.5 seconds to complete the set.
Conclusion
The key to training greatness is finding your weak points and attacking them.
Building and getting strong at what you’re already good at will only take you so
far. Time must be spent on the things you really suck at doing; so find the
movements and the weak points and start bringing them up. If all goes well you’ll
be back on track to that big bench you’ve always wanted.
Slide 10
EFS
Max Effort Training Products
www.EliteFTS.com
Speed
Dynamic Effort Method
Why?
When?
How?
www.EliteFTS.com
Speed
Dynamic Effort Method
www.EliteFTS.com
Slide 13
Speed
Bench Cycle “straight weight”
Beginner 60%
Intermediate 55%
Advanced 50%
www.EliteFTS.com
Keep the pressure on your upper back, and traps. Another misunderstood aspect of pressing. You want the pressure
around the supporting muscles. This is accomplished by driving your feet into the floor there by driving your body into the
bench. To test this: Lay on the bench and lines up so you eyes are 4 inches from the bar toward your feet. Now using your
legs, drive your self into the bench so you slide back so your eyes are even with the bar. This is the same pressure that
needs to be applied while pushing the barbell.
Push the bar in a straight line. Try to push the bar toward your feet: The shortest distance between two points is a straight
line, right? Then why in the world would some advocate pressing in a J line toward the rack? For myself, if I was to bench
the way most trainers are advocating, with your elbows out, bringing the bar down to the chest and pressing toward the
rack. My barbell travel distance is 16 inches. Now if I pull my should blades together, tuck my chin and elbows, bring the
bar to my upper abdominals or lower chest then my pressing distance is only 6.5 inches. Now what would you prefer? My
choice is the shortest distance.
Another important aspect of pressing in this style. By keeping you shoulder blades together, chin tucked and keeping the
elbows tucked you will have less shoulder rotation when compared to the J line method of pressing. This is easy to see by
watching how low the elbows drop in the bottom part of the press with the barbell on the chest. With the elbows out most
everyone’s elbows are far lower than the bench. This creates a tremendous amount of shoulder rotation and strain. Now
try the same thing with the elbows tucked and shoulder blades together while bring the barbell to your upper abdominal.
Now for most people the elbows are usually no lower than the bench. Less shoulder rotation equals less strain on the
shoulder joint. This means pressing bigger weights for many more years I have always been amazed at trainers that
suggest only doing the top half of the bench press, stop when the upper arm is parallel to the floor. This is done to avoid
the excess shoulder rotation. All they have to do is teach their clients the proper way to bench.
Keep the elbows tucked and the bar directly over the wrists and elbows. This is probably the most important aspect of
great pressing technique. The elbows must remain tucked to keep the bar in a straight line as explained above. Keeping
the elbows tucked will also allow the lifter to use their lats to drive the bar off the chest. Football players are taught to drive
their opponents with their elbows tucked then explode through. This is the same for bench pressing. Bench pressing is all
about generating force. You can generate far more force with your elbows in a tucked position compared to an elbow out
position.
The most important aspect of this is to keep the barbell in a direct line with the elbow. If the barbell is behind the elbow
toward the head then the arm position becomes similar to an extension not a press.
Bring the Bar low on your Chest or Upper Abdominal: This is the only way you can maintain the barbell to elbow position
as described above. You will hear “Bring it low at almost every power lifting competition” This is the reason why. Once
again the barbell must travel in a straight line.
Fill your belly with air and hold it: For maximum attempts and sets under three reps you must try to hold your air.
Everyone must learn to breath from their belly not their chest. If you stand in front of the mirror and take a deep breath
your shoulders should not rise. If they do you are breathing the air into your chest not your belly. Greater stability can be
achieved in all the lifts when you learn how to pull air into the belly. Try to expand and fill the belly with as mush air as
possible and hold it. If you breathe out during a maximum attempt the body structure will change slightly thus changeling
the grove the barbell is traveling.
Squeeze the Barbell and try to pull the bar apart. Regardless of the lift you have to keep the body as tight as possible.
You will never lift big weights if you are in a relaxed physical state while under the barbell. The best way to get the body
tight is by squeezing the bar. We have also found that if you try to pull the bar apart or “break the bar” the triceps seem to
become more activated.
The Percents
Why different percents?
There are several reasons for the different percents. First is muscular coordination. A beginners has not yet developed the
skills to move a barbell with good coordination. The development of this coordination is why beginners see great strength
gains in the first month of their training process. Second is Motor Control. An advanced lifter will use more muscle at a
better synchronized rate than a beginner. For example, to kick a soccer ball 50 years a beginner would dribble down the
field in zig zag patterns while the advanced would boot the ball 50 yards with one kick. This is a crude example but I think
you see the point. A beginner is not firing all their muscles at one time and may not be pulling in all the available motor
units. The advanced lifter fires with all motor units as well as firing more of them.
Beginner: A beginner would train the bench at 60% of a bench shirt max for 8 sets of 3 reps with 45 to 60 seconds rest. It
may be a good idea for a beginner to perform 10 to 12 sets to work on better motor control and technique.
*The beginner should spend a great deal of time working on form and technique. I would suggest all warm ups and post
training focus on barbell or broom stick lifts on the three main movements.
Intermediate: The intermediate would train the bench at 55 percent of a bench shirt max for 8 sets of 3 reps with 45 to 60
seconds rest.
Advanced: The advanced would train the bench at 50 percent of a bench shirt max for 8 sets of 3 reps with 45 to 60
seconds rest. I have even seen advanced lifters do very well training with 40 to 45% of a bench shirt max.
** If you do not train with a shirt then add 10% to the numbers above. The bench shirt should help the lifter lift a minimum
of 10% more weight than without the use of the shirt.
****Bonus Notes****
This is really one of the best problems to have and the easiest to fix. When
you’re dealing with sticking points in the bench press you have to remember that
there are several ways to correct the problem, but most won’t work for you. So
don’t beat a dead horse! In other words, if what you’ve been doing isn’t working,
then try something else. You have plenty of ammo. I’ve had this same problem
with my bench and sometimes it takes years to stumble upon the right movement
to fix the problem. Other times I hit the right movement the first time out.
Get stuck at the lockout? Here’s some TNT to help you blast that problem:
1) Get your head right. This is true with all sticking points regardless of the point
at which you stall out. If you believe you always miss at the top, then you’ll
always miss at the top! Your mind has a lot to do with your sticking points. I try to
teach all the athletes I work with to visualize their sticking point at a higher
position and focus very hard on driving the bar through it. In other words, when
you bench you must focus on pushing the bar very fast through your sticking
point. Focus will make a big difference.
2) Learn to use your triceps. This is done by keeping your body tight and
focusing on pulling the bar apart. This will involve your triceps more throughout
the movement and keep the bar moving in a straight line. A good trick to teach
you to do this is to use a mini band from Jump Stretch Inc. You double the band
up and wrap it around you wrists while you bench. This forces you to pull the bar
apart and grasp the barbell tight. If not, your hands will be shot together. Pull the
bar apart and watch that sticking point disappear!
3) Start the bar where you want to finish. This is a very simple concept but it’s
very seldom practiced. Most lifters will unrack the bar and lower it to the chest
without setting the bar first. This is usually done by habit and will cause you to
lower the bar in a diagonal pattern that will result in you pushing it back up in the
same pattern. When you push the bar back toward the rack there’s more rotation
and less emphasis on the triceps.
You need to unrack the bar, then "set it" in the same exact position in which you
want to finish. This should be directly above where you lower the bar. If you
bench to your lower pecs then the bar must start above the lower pecs. This will
create a straight line both on the eccentric and concentric. Remember, the
shortest distance between two points in a straight line. Set the bar!
4) Move the bar fast. You need to make sure you’re pressing as fast as possible
to bust through your sticking point. A slow press won’t build enough momentum
to bust past your sticking point. If you’re trying to open a stuck door would you try
to open it slowly or would you bust into it as hard as possible? Speed is key!
5) Strengthen the top half. There are several movements that can help you
strengthen the muscles that lockout the bench. These are best done using the
max effort method. This is the method where you work up to a one or three-rep
max on the movement. For more information on the method, see the
Periodization Bible Part Two article.
The best movement for a weak lockout is a three or four board press. A board
press is preformed by using three or four 2 x 6 boards placed on your chest.
Lower the bar to the boards, pause and press back up. In extreme cases you
may want to use a set of mini bands on the bar as well.
A second movement that works very well is the floor press with the use of chains.
The floor press is performed the same as the bench press except you’re lying on
the floor. Work up to about 60 to 70% of your best bench, then begin adding one
set of chains on the bar with each additional set. You fail when you can no longer
add any more chains. The chains increase the weight at the top of the lift while
deloading it in the bottom. Check out the Accommodating Resistance article for
additional info on chains and bands.
Speed
Bench Training “with Chains”
100-200 1 (1/2) 20
300-400 1 (5/8) 40
500-600 2 (5/8) 80
Accommodating Resistance
How to use bands and chains to increase your max lifts
Dave's been assisting and training under Louie Simmons of Westside Barbell
fame for over 10 years and has consulted thousands of athletes throughout the
world. Dave is quick to point out that he's not a bodybuilder and therefore doesn't
train bodybuilders. He's a powerlifter and a specialist in developing maximal
strength. (Despite this power lifting emphasis, the average guy under his tutelage
puts on 30 to 40 pounds in the first year.) In Dave's last article he taught you the
art of box squatting. This time he'll introduce you to another Westside favorite,
the use of bands and chains while benching and squatting. A word of caution,
though. This is an extremely advanced method of training and should only be
used by those who are familiar with Westside methodology. I should add, too,
that the methods outlined below are also very complicated. However, at the very
least, they'll open your mind to different, unconventional methods that may also
have some application to bodybuilding as opposed to just power lifting.
Squatting with Bands Squatting with bands is perhaps the greatest thing to
happen to our squat poundage's in the last few years. When we first started
training with the bands I hated them. I felt they slowed the bar speed down too
much. I stuck with it, well, because I really didn't have a choice. It was either use
the bands or be called "scared" every squat day!
After my first meet training with the bands I was sold. There are two ways we use
the bands for the dynamic squat day. I'll discuss the first, the basic training
phase, in this article. The second way to use them is with a circa-maximal phase.
(This is a very intense, detailed phase that will be the topic of an upcoming
article.)
To use the bands for the basic training phase you'll have to reduce the training
percentage by 10%. The normal suggested percent for an intermediate lifter is a
four week wave, cycling the percent from 60% to 70% of your competitive squat
max. It may look like this: week 1 at 60%, week 2 at 63%, week 3 at 67%, week 4
at 70%. After the warm-up sets, perform 8 to12 sets of 2 reps with one minute
rest between sets. With the use of bands the percent range would drop to 50%-
60% of your competitive max squat.
We've found the bands to be superior to chains in accommodating resistance.
This is because of several reasons. With the bands the weight is being pulled
downward to the floor at a greater force than without the bands. This is a form of
maximal eccentrics and can be very demanding on the system. This style of
training can and will make you very sore!
This maximal eccentric loading can also help to develop an incredible amount of
explosive strength. Picture a basketball. If you were to just drop it to the floor it'll
only bounce so high. Now, if you were to throw it down with more force wouldn't
the ball bounce higher? Of course it would. The key is to make sure there's still
tension at the bottom of the lift. If the band tension lets off at the bottom, you'll
lose much of the training effect. We found this out through trail and error.
Another theory I have with the bands deals with the intensity of the movement.
Let's say your max squat is 600 pounds. Now let's say you set the training up so
the resistance is 400 pounds with an additional 150 pounds of tension. This is
550 pounds at the top of the lift. Because of the acceleration of the bands as you
squat down, the force of the movement keeps the intensity very high, possibility
the same as it was at the top (550). Even though the bands are getting shorter,
the tension is getting higher because of the added force throwing you down.
When you sit on the box the intensity will become deloaded to the tension of the
band at the bottom (say 40 pounds of tension.) As you raise the weight (the
concentric phase) then tension is progressively being loaded back onto the bar.
This is known as accelerated eccentrics and progressive concentric. Whatever
you call it, our average squat increase has been 40 to 60 pounds after the first
meso cycle with bands.
To use the bands you'll attach one end of the band around the inside part of the
barbell sleeve. The other end will be anchored around a set of dumbbells or
around the bottom of the power rack. The best way to train with the bands is with
the use of a Mono-lift device. If you don't have access to one you'll have to make
use with what you have. If you have to use the dumbbells or power rack to attach
the bands you may not be able to use the desired tension as listed below. This is
because you'll have to walk the weight out. As soon as you break the J hooks the
weight will be slamming you backwards. This could potentially send you flying
backwards on your ass. While this may be entertaining to some in your gym, I'd
rather not see you kill yourself. For you, I recommend using as much band as
you can and making up the difference with chains.
This chart will help you figure out how much band you need:
Benching with Chains
Training the bench with chains is still one of our most effective ways to push up
our max lifts. After warm-ups you'll train your bench at 60% of your shirtless
(bench shirt) max for the intermediate lifter. Eight sets of three repetitions will be
performed as quickly as possibility. This means you'll drop the weight quickly
(under control) and catch and explode back up as fast as possibility. There's no
pause between reps. When using chains you'll throw them on with the training
weight. There's no need to reduce the training weight because most of the weight
will be deloaded onto the floor.
You'll use the same chain set-up as the squat . While the bar is in the rack, one
half of the training chain should be on the floor. This will allow for a total deload
at the bottom. As a side note, if you were to attach the training chain to the bar
sleeve without the support chain (as some manufactures are doing with their
devices), you'll get very little deload because most of the chain will remain off the
floor while very little chain will actually end up on the floor. This is why those who
don't know how to use a product should never try sell it! (If these manufacturers
are going to steal one of our ideas they should at least get it right! If you're
interested in the chains and bands we use, call Toppers at 614-444-1187. Tell
them I sent you and they'll treat you right.)
Recommended chain loading for dynamic day:
The other end of the band will need to be anchored around the bottom of the
power rack or a set of dumbbells. To adjust the tension make the anchor bigger.
For example, to create more tension wrap the band under two dumbbells rather
than one.
There's no need for the support chain with this movement because the bar is
close to the floor; you'll just place the chains over the bar. There're many ways to
perform this exercise:
1. Work up to 50% of your competitive max, then begin adding one chain on
each side until you fail.
2. Start with a set number of chains on the bar. For example, start with five
chains on each side (200 total pounds), then begin to work up to your one rep
max.
These are both great movements for increasing the strength off the chest or at
the bottom of the bench.
With this movement you'll perform a standard close or medium grip bench press
up to a one rep max. Most of you will like this movement because the bands help
to launch the bar off the chest. This will feel really easy until the weight gets
heavy. As the weight gets heavier the bands still only help so much. They'll help
you out of the bottom, but you'll have to be able to finish the lift. This movement
is great for lockout strength.
The bands will help get it off the floor but will do very little of anything at the top.
The most important aspect of this movement is how the bands are attached. You
want to set them up so the bar will come out of the bands at the top of the lift.
This creates a incredible amount of tension at the top of the lift. You'll want to
hold the top (end position) of the lift for a peak contraction before beginning the
following rep.
Pause on the chest for one second then raise the dumbbells back to the starting
position. While pressing the dumbbells upward, keep the bottom parts of the bells
together as you extend up. Pause for one second at the top and repeat.
Lower the dumbbells to the point where the head of the dumbbell hits the deltoid,
at which point you'll roll the dumbbells back to get a stretch in the triceps, then
extend the bells back to the starting position. Pause for one second and repeat.
Summary
Training with chains and bands can almost be thought of as a form of eccentric
overloading. This type of training should only be used by those with a strong
training background. At least three yeas of consistent training or a "class one" in
the sport of powerlifting. If you're not at or above this level then general strength
training should be enough. This style of training can and will make you very sore.
Make sure you have enough protein in your diet; supplementation with
antioxidants may also be effective after these types of workouts. You may also
have to alter your next max effort workout if you use these methods on dynamic
day. Training in this manner is very difficult to recover from. If you need to alter
the max effort workout then alter the volume, not the intensity.
This is a small sample of the number of ways you can accommodate resistance.
The use of chains and bands has been a major breakthrough for many coaches,
trainers and strength athletes throughout the world. By implementing these
methods into their training programs they've begun to see the average lifter
become a great lifter and the great lifter get even better.
There can also be some major benefits for the development of muscle
hypertrophy with these methods. The change in the strength curve has great
application for this type of training. To do this, you want to maintain the proper
parameters for hypertrophy training. These methods are far from the norm but in
the words of Angil Spassov,
"Who wants to be normal? We want to be exceptional; exceptions confirm what is
not normal."
Now go have fun watching everyone's jaws drop when you drag a bunch of
chains into the gym!
Slide 15
Speed
Bench Training “with Bands”
Set Up
Cycles
Circa-Max
www.EliteFTS.com
Set up
Make sure you have tension in the bottom of the movement.
One double mini will be around 30 at bottom and 60 at top.
Deduct the tension at bottom with bands only from the percent bar weight.
Use one band per side, not one pulled under the bench to the other side.
Cycles
Many use bands for one week and chains one week
Others like to use three weeks chains and three weeks bands. The key is to go
into the meet off chains.
Circa – Max
This is the use of multiple bands or a combination of band and chains.
Make sure to lower the barbell weight if needed
The circa-max should last no longer than three weeks
There should be a one week de-load after the three week CM phase
***Bonus Notes***
The first article I had published in T-mag was called Bench Press 600 Pounds. In
it I provided twelve tips to help you increase your bench press, tips that took me
my whole career to learn. Although the article proved helpful to many people,
benching 600 is much more difficult than I made it out to be. It's not an easy task
and for me it seemed damned near impossible as I was stuck at 585 at the time I
wrote the article.
Truthfully, the numbers are irrelevant. To some, 600 comes easy; to others, 600
comes not at all. You can get stuck with a 300, 400, 500, 600 or even 700 pound
bench press. No matter where you get stuck there are times when the standard
fixes just don't work. You have to be willing to try many new things and change in
a moment's notice. Your sticking points can be mental, physical, technical or a
combination of all three. You only need one solution to break a sticking point but
have many options. It's somewhat like playing the lotto. There are many numbers
but only one will win. To increase your odds you have to play as many numbers
as possible.
To illustrate, allow me to tell you the story of how I finally benched 600 pounds,
the toughest challenge I've ever had in the sport and perhaps in life.
In the Beginning...
I entered my first competition in 1984 and benched my first 500 in the summer of
1986. I was still nineteen at the time and felt like 600 was just around the corner.
I went to work on my plan. The first step in accomplishing this goal was to put on
more muscle mass. I weighed 242 at the time and wanted to be 275. The best
way I knew to achieve this was to go into bodybuilding.
I spent three years in the sport and even did a few shows. I felt my strength was
going through the roof. During this time I benched 315 for a set of thirty-two reps,
405 for sets of ten, did 405 for six on the incline press and 405 for five on the
behind-the-neck press. My off-season body weight was now at 275 and my body
fat was lower than when I weighed 242. I didn't max on my bench at any time
during these three years.
After my last show I decided it was time to go back into powerlifting and take a
shot at 600. I trained on a sixteen week progressive overload cycle for the meet.
To my surprise, on the day of the meet I only benched 450 in the 275 pound
class! What the hell had happened to my bench? Three years of adding mass
had done nothing for me!
I was bigger and harder than I'd ever been yet I was weaker than I was three
years earlier. Lesson learned: You can't use bodybuilding methods to get strong.
Bodybuilding is fine for adding muscle mass but you have to do specific training
for the one rep range. You also have to train with speed. This I didn't learn until
years later. My bodybuilding training was all done slowly and required little force.
Not good for benching big numbers.
I went back to the drawing board. I knew what I wanted and just had to figure out
how to get there. Over the next five years I used my old style of training that
worked for me in the past. The first phase of the cycle I'd do sets of eight reps,
then over the next twelve to sixteen weeks the sets and reps would drop down to
one or two sets of one to three reps. During the first two years this helped me to
get my bench back up in the 500 to 520 range. Then I got stuck and nothing
seemed to get me unstuck.
Instead of trying to learn more I just kept doing the same training over and over
with zero success. I learned that I had to keep educating myself. I'd go as far as
to say you have to over-learn. Just knowing enough will only get you enough. If
you want more than enough then you'd better learn more than enough!
Louie Simmons, A Torn Pec, and Rehab
At a meet in 1990, Louie Simmons tried to sink his fangs into me. He'd known me
for a few years and had noticed how much bigger I'd gotten. He'd also noticed
that I wasn't any stronger. This is when he asked me to make a trip to Columbus
to see what they were doing at Westside Barbell.
I made a few trips up to train with them and hated everything I saw. It just didn't
make any sense. What I did learn is that I had to bring my triceps up. So during
the next few months I increased my total triceps volume. I felt my bench finally
getting stronger but I also felt very old. My pecs and shoulders hurt all the time. It
was hell getting through my bench training. But even with all the pain I did feel
stronger than ever. That winter I traveled to Columbus for a bench press
competition. Based on my training (a 500 pound triple) I knew I was good for at
least a 550 to 570 max. My opener at 475 felt like crap. My second attempt was
500. That was the attempt that tore my pec off.
I was told if I ever wanted to bench again, I'd have to get it fixed. After surgery,
they said I'd be lucky to bench 400 again. I ignored them, but I didn't ignore Louie
Simmons. He told me if I didn't change my ways I'd be out of the sport within
three years. My problems, he said, were from the heavy progressive overload
training I'd used my entire carrier. With my arm in a sling, I told Louie about my
goals. ³Listen to me,² he said, ³and you'll bench 600.² I listened and decided to
move to Columbus.
The first challenge came during rehab. All I could think about was snapping my
damn pec off again. I became gun shy, too psychologically freaked out to work
up to the heavy weights. My head was a mess. The other guys in the gym ragged
me about it constantly and at the time I hated every one of them for it. I even had
one of them throw tissues at me when I complained of twinges in my torn pec.
The ragging paid off of course and I became so pissed off at them I forced myself
back under the heavy weights.
The only choice was to deal with it. The more I dealt with it the better it got. I
learned that if you fear something you have to not only stare it in the face, you
have to follow through and do it. The more times you do it the better it gets. Then
one day you realize you're no longer scared.
On the next max effort day I knew I had to deal with the demon. On this day I
figured out how to take all the fear and use it to my advantage. I put on the bench
shirt and began to work up. When I felt like I wanted to pull out I'd think of the
worst possible situation: tearing my pec again and the bar falling on my head and
crushing my skull into pulp. I let this build until the point where the fear was out of
control. I stuffed all this fear inside and when I got under the bar all I could think
of was getting that fucker off me. I shoved will every bit of aggression I had and
ended the day with a 550 pound bench. I was back on the path to 600.
Conclusion
Hopefully you'll find this motivating and perhaps reach your goal without making
the same mistakes I did along the way. I had to learn a hell of a lot over the past
eighteen years to break 600. I learned that as long as you keep your sites set on
one specific goal and don't give up, someday it'll be yours. It may take longer
than you think (six years for a twenty pound record in my case) but as long as
you're willing to put in the time, listen to others and never quit, you can achieve
whatever you set your mind to.
Take it from me. I've seen it all, torn it all, heard it all, and told myself it all over
the past six years. If I can do it then anyone can. Now get your ass back in the
gym.
Slide 16
Speed
The Box Squat
www.EliteFTS.com
The box squat is the only squat used at Westside Barbell. We do not perform a free barbell squat until the competition.
Why is this?
The box squat teaches you to sit back instead of down
The box squat break the eccentric concentric chain – great for explosive strength
The box squat uses a static to dynamic contraction – great for explosive strength
You can sit back further on a box thus overloading the hams and glutes
Better kinesthetic awareness out of the bottom of the squat
You squat to the EXACT same place each time
You learn to come off the box with your chest first
The knee stays in line or behind the ankle
You learn to use your belly in the hole
You learn how to keep your knees out during the entire lift.
***Bonus notes***
by Dave Tate Dave Tate knows strength. Dave's been assisting and training
under Louie Simmons of Westside Barbell fame for over 10 years and has
consulted thousands of athletes throughout the world. Dave is quick to point out
that he's not a bodybuilder and therefore doesn't train bodybuilders. He's a
powerlifter and a specialist in developing maximal strength. (Despite this
powerlifting emphasis, the average guy under his tutelage puts on 30 to 40
pounds a year.) In Dave's last article he taught us the secrets of a big bench.
This time, Dave has written the definitive article on the infamous Westside box
squat. Does he know what he's talking about? He squats 935 pounds himself,
what do you think?
Training on a box will allow you to sit back onto the box to a point where your
shins are past perpendicular to the floor. This places all the stress on the
squatting muscles (hips, glutes, lower back and hamstrings.) When you can
increase the stress on these muscles and lower the stress on the quads, then
you'll be ready to see your squat poundages start moving.
2) Restoration is another major advantage of box squatting. You can train more
often on a box when compared to free squatting. According to Louie Simmons,
the original members of Westside Barbell in Culver City, California, used to
perform box squats three times a week. Currently at Westside we train the box
squat every Friday for our dynamic workout and occasionally on Monday's
maximal effort workouts. If you're new to box squats, I suggest you do them once
per week.
The Details
Now, are you ready to box squat? Good.
Phase I: The first thing to check for is proper body position at the beginning of
the lift. Keep in mind you'll have to keep the entire body tight. If any body part is
held loose it will become your weak link and you'll break down.
Before setting up under the bar you'll need to grasp the barbell and duck under it
with your feet about shoulder width apart or slightly wider. While under the bar
you'll have to start to really tighten up. Grasp the bar with your hands and start to
squeeze it as if you were trying to bend the bar across your back. Next, pull your
shoulder blades together as tight as possible while pulling your elbows forward.
This is to keep the upper back locked in this position during the lift. If your elbows
are flaring out, it'll cause the barbell to travel forward at some point during the lift.
The key to squatting big weights is to keep the barbell path traveling in the
shortest line as possible. Any deviation from this line will cause a missed lift.
Now that your upper back is tight you'll need to tighten your midsection. First,
expand your abdomen as much as possible. When you pull air into your body it
should be into the diaphragm, not the chest. Expand you belly and push it out
against your belt. This will stabilize and support the lower back and not elongate
the spine. If you're having a hard time trying to figure this out, then wear your
weight belt one notch loose and push into it with your belly so it becomes tight.
Pushing your belly out goes against what many believe because they feel
training this way will cause injuries to the lower back. After 30 years of box
squatting Westside has had 23 lifters squat over 800 pounds, six over 900
pounds and one over a grand. Not one of these lifters or any of the others has
had lower back problems.
Another aspect of this to keep in mind is the circumference of the waist line. If I
suck my belly in my waist line measures 42 inches. If I pull air into my belly and
push it out it measures 48 inches. The wider base the stronger the lifter. This is
why lifters with a bigger waist squat more. The pyramids in Egypt are also built
with a wide base and they have been standing for centuries. As the car
commercials used to say, wider is better.
I learned this lesson firsthand at the 1990 Toledo Hall of Fame powerlifting
competition. I'd just tried a 760 squat and got smashed with it. This was my
second attempt of the day and I decided to give it another try on the third. I had
some doubts because the second attempt wasn't even close. Saying I got
smashed is an understatement. The weight stapled me to the floor! I didn't even
get out of the bottom of the lift. This weight was a 20 pound personal record for
which I had spent the last four months training.
I didn't understand what the problem was or how to fix it. On the third attempt,
while I was getting wrapped, Louie Simmons walked up to me and told me to get
my abdominals tight. I had no idea what he was talking about at the time, but
would within the next few minutes. As I got under the weight I realized Louie was
the spotter behind me. (No pressure there, huh?) As I got set under the bar he
told me to expand and push my belly into the belt. Now I understood what he was
talking about. I was always told to flex my abs, but never to expand and push out.
As I set the bar up, I noticed that I had never felt so tight and stable. Once set, I
locked in my back and began the squat. I kept my belly pushed into the belt and
blasted the weight up! I had just smoked a weight that stapled me to the floor
moments earlier all because I learned how to use my abdominals! In my opinion,
this concept is one of the most misunderstood in the sport of powerlifting today.
Many lifters don't know how to use their core to set up a squat. Some do nothing
at all while others are trying to suck their stomachs in. This is probably fine for
those who strive to squat 400 pounds, but if you're looking to squat maximal
weights in the 700 to 900 range, you'd better learn how to use your core.
All the power of the lower body is transferred through your core to the barbell. If
this core isn't tight the power will "get lost" so to speak and never travel to the
bar. While I don't agree with the use of a belt for the majority of training, I do
believe in the use of belts to teach a person how to use the abdominals while
squatting. The belt is a training aid in competition, so you must learn how to use
it to its fullest advantage.
Phase II: Now that you have your upper back and belly tight, you need to arch
the bar out of the rack. When you take a barbell out of the rack, it should never
hit the front supports. This shifts the weight to the toes and will cause you to lose
your tightness (as well as set the bar in a position to use your quads instead of
your hips and hamstrings.)
Arch the bar out, then push with your legs to get the bar off the racks. Keep the
arch. Step back with one leg, then the other. You want to maintain your tightness
and set your stance as wide as possible. I believe in using a wide stance when
squatting because it'll shorten the distance the bar will have to travel and will
place the stress more on the glutes, hips, hamstrings and back. I've figured out
over time that the quads aren't that important for squatting maximal weights.
Instead, it's the hips, back and hamstrings. If your quads were really doing all the
work, then why wouldn't you be able to squat as much as you could leg press?
So, set up in a wide stance.
From this position, pull all the air back into your belly and try to make your back
and abs tighter than before. You should also be forcing your knees out to the
sides. You'll know you're doing this right if your hips feel tight. This will place the
stress on the hips as well as increase the leverage in the bottom of the squat.
The closer you can keep your knee, ankle, shoulder and hip joints in a straight
line, the greater the mechanical advantage. This is why you can quarter squat
much more than you can full squat.
You also want to be pushing out on the sides of your shoes. Never push
downward. Act as if you're tying to spread the floor apart. This is to further
activate the hips. By the way, the best shoes to wear while squatting are the old
school Converse Chuck Taylors. They're built with a flat bottom and strong
canvas sides. Most other tennis shoes will cause your foot to move around too
much or you'll push out over the side of the shoes.
Your butt should also be sticking out with your back arched as hard as possible.
Head position is vital to keeping the barbell in the proper path for squatting. You
must drive your head into the bar. This doesn't mean look up; you should actually
be looking forward. You want to be looking forward for a couple of reasons. First,
if you're in a competition, you'll need to see the head judge give you the squat
signal. Second, you'll want to see everyone's reaction after you smoke your lift! I
don't know about you, but I want to see the look of awe in their eyes after I get
the lift.
Besides, if you're looking down you'll more than likely start to fall forward about
half way up and miss the lift. The act of pushing your head back into the neck
should be the same action as if you were to lay on the floor and push your head
against the ground. As for toe position, lighter guys should usually point their toes
straight ahead. Heavier guys, often because of a lack of flexibility, may want to
point their toes out slightly. Now you're ready to begin the squat.
Phase III: To start the squat, I want your hips to begin the motion, not the knees.
When your knees bend first, the load is shifted downward; you need the load
going backward. Remember, you want the bar to travel in a straight line. Keep
pushing the hips back as you squat down. The key is to "sit back." Most people
sit down on a toilet with better form than they squat because they have to sit
back. As you sit back you want to feel tension in the hamstrings. Act like they're
springs you're trying to compact before they rebound back. This will cause a
great stretch reflex out of the bottom of the squat. An explosive start is another
key to squatting maximal weights.
Keep sitting back until you sit on the box. The box should be one inch lower than
parallel for most people, although I sometimes recommend that less experienced
lifters find a box that puts them at one inch above parallel. (Note: I can't
recommend a pre-manufactured box at this time because I simply haven't found
any good ones. All of our boxes at Westside are homemade. When selecting a
box, most people need one between 12 and 14 inches high. Also, pick one that's
big enough to fit your butt. Note that some people use a flat bench for box
squats. I've found that these are seldom set at the proper height, however, and
may be too narrow for some.)
As far as the definition of "parallel," it's defined as when the crease of the hip is in
line with the top of the knee. Remember, most people have very poor hamstring
and hip strength to squat properly in the first place. If they tried to squat without
the box they'd fall over backward. The box is the best way to teach proper squat
form while bringing up their weak points. The box squat also breaks the
eccentric/concentric chain. This is one of the best ways to build explosive
strength. The box squat also causes you to squat from a static contraction to a
dynamic concentric contraction, another very effective way to build explosive
strength.
When you reach the box you want to sit down and relax the hips flexors while
keeping every muscle other muscle tight. You also don't want to fall down on the
box and try to bounce off of it. You sit back with the same speed you squat.
Pause on the box for a split second and explode off of it. No bouncing! Your
knees must still be pushed out and your abs, upper back and arms should
remain tight while your back stays arched. When you're on the box it's important
to have the shins perpendicular to the floor or better yet, past perpendicular. This
places all the tension on the squatting muscles.
Phase IV: After you pause on the box you need to explode off by first driving the
head and upper back into the bar, then by driving with the hips. When you begin
the squat (during the eccentric phase) the hips move first then the head. The
opposite of that (the concentric phase) should involve the head moving first then
the glutes. It only makes sense to try to lift the bar first. If you don't drive with the
upper back first then the bar will begin to move forward. If the bar is moving
forward before you drive with the hips, you'll miss the weight and fall forward.
As you're coming up you still need to maintain all tightness by driving your back
into the bar, driving you head into the bar, pushing out on your knees and feet,
pulling the elbows forward, keeping the shoulder blades together, and holding
your air. After that there's nothing else to do but lock out and wait for the crowd to
cheer.
That's all there is to it. And they say squatting isn't a technical lift! Now it's up to
you. Do you want to be standing there watching others lift the big weights, or on
the platform doing it yourself? You decide.
Slide 17
Speed
Squat Cycle “straight weight”
www.EliteFTS.com
Straight weight
Years ago I would of recommended a four week squat wav after the success we have had with the band training I feel a
three week wave would be the most efficient. I also believe their needs to be slightly different percentages based on the
motor control of the athlete. This control is based on years of training not the status of the athlete. For example a beginner
would be 1 to 3 years of training, the intermediate 3 to 5 and the advanced over five years. The reason for this is quite
simple. The more advanced athlete knows how to use their bodies more efficiently than the beginner and gets more out of
a smaller percentage.
Beginner:
Week 1: 63% for 10 sets of 2 reps
Week 2: 65% for 10 sets of 2 reps
Week 3: 68% for 10 sets of 2 reps
You will notice the beginner has a couple more sets than the advanced and intermediate lifter. This is to better the form of
the lifter. The main goal of the beginner is to have perfect form so in many cases 10 sets still will not be enough and will
have to be taken as high as 12 sets.
Intermediate:
Week 1: 60% for 8 sets of 2 reps
Week 2: 63% for 8 sets of 2 reps
Week 3: 65% for 8 sets of 2 reps
Advanced:
Week 1: 55% for 8 sets of 2 reps
Week 2: 58% for 8 sets of 2 reps
Week 3: 60% for 8 sets of 2 reps
***Bonus Notes***
by Dave Tate Sure, you squat, but do you squat BIG? I watched the guys
squatting over in the corner of the gym and knew immediately the subject of my
next article for T-mag. After a few warm-up sets and some instruction from the
trainer, these guys began to perform some of the most interesting "squatting" I've
ever seen. The verbal commands still echo in my head: "elbows back," "head
up," "hips in," "big chest air," "down, down, down." It went on and on and began
to look like something from The Karate Kid. I walked over to the group after their
session and made them an offer they couldn't refuse, at least I thought so. I
invited them all to attend the seminar I was conducting the following day at that
particular gym. Two agreed to come. The trainer seemed insulted. Well, as
Meatloaf says, "Two out of three isn't bad." That's when it hit me. My Bench
Press 600 Pounds article had been a hit, so why not do the same thing for the
squat? You see, there's a huge difference between squatting and squatting big.
Let me explain very quickly. How much can you currently squat? If you answered
500 pounds, I'd reply, "How much more do you know about squatting now
compared to when you could only squat 300 pounds? How much more will you
have to learn to squat 700 pounds?" This is what squatting big is all about. I
spent many years knowing how to squat but it took the help of Westside Barbell
to learn the art of squatting big. Squatting big is as much an art as it is a science.
If you relied on just one aspect, either art (training) or science, you'd be able to
squat, but not squat big. You have to rely on the combination of both to really
increase your numbers. Squatting the big one requires figuring a lot of stuff out.
Much of this stuff you've probably been exposed to but perhaps have forgotten or
haven't applied yet. But there are others items you may not know about that can
really send your squat over the top. Sometimes the smallest things can make the
biggest difference. Take for example, Matt Smith. Matt is Westside's newest
member of the 900 club. (By the way, that now makes nine in the 900s for
Westside, seven of whom all train together. We also have one guy that squats
over a grand.) Matt realized a few months back that he sucked at the glute ham
raise. So realizing that his hamstrings were a weakness for him, he pushed them
up. The net result was that he beat his old squat record by 30 pounds! That's all it
took, finding a weakness and bringing it up. If Matt hadn't found this weakness he
could still be squatting in the 800s or worse yet, he could've been stuck there for
several years. I know all about having my squat stuck. I once went five years
without any progress. I tried many things and most didn't work. Then I stumbled
upon the chains. (See my article called Accommodating Resistance for
details.) This broke my rut and started me on the way to squatting big. You see,
both Matt and I knew how to squat, but we had to learn to squat big. At Westside
Barbell, we've figured out the secrets to squatting big weights and have been
sharing these with other powerlifters for the past few years. I can think of eleven
others outside of Westside who've also squatted over 900 by using these same
secrets. How did we come up with these special secrets? It's simple. We
combined the art of training with science. Very few scientists can squat big and
very few who do squat big can replicate the results in someone else. You must
have a good understanding of both if you want to pile plates on the bar. So if you
think you're ready to load up the bar, then read on.
Summary
After my seminar was over I sat there watching an aerobics class. Remember, I
train in a key club with 20 to 30 other powerlifters and haven't trained in a gym
like this for over 12 years. It was quite a sight. I haven't missed training at a
fitness club at all, and I still don't. As far as the two guys I'd invited to the
seminar, they showed up. Their trainer didn't. Now these two guys know how to
squat big. When I go back next year, I'll bet the trainer attends, too. That's
because his two former clients will soon be out-squatting him. You see, he may
know how to squat and that's fine, but they know how to squat big!
Slide 18
Speed
Squat Cycle “with chains”
200-400 1 (5/8) 40
500-600 2 (5/8) 80
Beginner:
Week 1: 63% for 10 sets of 2 reps
Week 2: 65% for 10 sets of 2 reps
Week 3: 68% for 10 sets of 2 reps
4 to 6 reps over the three weeks must be above training percent. This is done in addition to the regular sets.
Intermediate:
Week 1: 60% for 8 sets of 2 reps
Week 2: 63% for 8 sets of 2 reps
Week 3: 65% for 8 sets of 2 reps
4 to 6 reps over the three weeks must be above training percent. This is done in addition to the regular sets.
Advanced:
Week 1: 55% for 8 sets of 2 reps
Week 2: 58% for 8 sets of 2 reps
Week 3: 60% for 8 sets of 2 reps
4 to 6 reps over the three weeks must be above training percent. This is done in addition to the regular sets.
Speed
Squat Cycle “Regular band”
www.EliteFTS.com
These cycles are only for he intermediate and advanced lifters. The beginner lifters would be better off sticking with
straight weight or chains. If the beginner would like to use bands with their squat then I would suggest keeping the tension
minimal and reducing the training percent by 10%
This phase should be the core of your training and can be waved one after another. For better results it would be best to
mix in one of the Speed Strength Phases after every couple regular phases.
Squat:
300-500
Rg Band: Pink (light Band)
SS Band: Blue (Strong Band)
Cm Band: Green (Average Band)
501-750
Rg Band: Green (Average Band)
SS Band: Blue Green (Strong and Average Band)
CM Band: Blue Pink (Strong and Light Band)
751-1000
RG Band: Blue (Strong Band)
SS Band: Blue Blue Green (2 Strong and Average Band)
CM Band: Blue Green (Strong and Average Band)
*Keep in mind, For the bands to work properly, you must have tension at the bottom!
After you squat training you should hit the hamstrings, abdominals and reverse hypers then call it a day. As you
remember from the other articles a max effort day should be performed later in the week to complement the dynamic
effort work.
Slide 20
Speed
Squat Cycle “heavy band”
www.EliteFTS.com
Heavy band
This is the same phase as A except we have taken out the first week. The other noticeable difference is one week two.
After completing 3 to 5 sets you will want to start increasing the weight until you get to a one-rep max. By the time you get
to the last set (you max) you will feel like your head is going to pop off.
Squat:
300-500
Rg Band: Pink (light Band)
SS Band: Blue (Strong Band)
Cm Band: Green (Average Band)
501-750
Rg Band: Green (Average Band)
SS Band: Blue Green (Strong and Average Band)
CM Band: Blue Pink (Strong and Light Band)
751-1000
RG Band: Blue (Strong Band)
SS Band: Blue Blue Green (2 Strong and Average Band)
CM Band: Blue Green (Strong and Average Band)
*Keep in mind, For the bands to work properly, you must have tension at the bottom!
After you squat training you should hit the hamstrings, abdominals and reverse hypers then call it a day. As you
remember from the other articles a max effort day should be performed later in the week to complement the dynamic
effort work.
Slide 21
Speed
Squat Cycle “circa-max band”
www.EliteFTS.com
Circa-maximal Phase
This phase is designed for pre contest or pre max training. This phase with the following de-loading phase has been
responsible for more personal records being crushed by a huge margin than any other training phase I have seen
including 10 900lb squat I personally know of.
Squat:
300-500
Rg Band: Pink (light Band)
SS Band: Blue (Strong Band)
Cm Band: Green (Average Band)
501-750
Rg Band: Green (Average Band)
SS Band: Blue Green (Strong and Average Band)
CM Band: Blue Pink (Strong and Light Band)
751-1000
RG Band: Blue (Strong Band)
SS Band: Blue Blue Green (2 Strong and Average Band)
CM Band: Blue Green (Strong and Average Band)
*Keep in mind, For the bands to work properly, you must have tension at the bottom!
After you squat training you should hit the hamstrings, abdominals and reverse hypers then call it a day. As you
remember from the other articles a max effort day should be performed later in the week to complement the dynamic
effort work.
Slide 22
Speed
Squat Cycle “de-load band”
www.EliteFTS.com
De-load Phase
This de-loading phase is designed to bring the speed back into the training before the max or competition. This phase is a
must after the circa-maximal phase. Some have done very well with a two-week de-load while other only like to do one
week. If you choice for a one week de-load then drop the first week of the phase.
Squat:
300-500
Rg Band: Pink (light Band)
SS Band: Blue (Strong Band)
Cm Band: Green (Average Band)
501-750
Rg Band: Green (Average Band)
SS Band: Blue Green (Strong and Average Band)
CM Band: Blue Pink (Strong and Light Band)
751-1000
RG Band: Blue (Strong Band)
SS Band: Blue Blue Green (2 Strong and Average Band)
CM Band: Blue Green (Strong and Average Band)
*Keep in mind, For the bands to work properly, you must have tension at the bottom!
After you squat training you should hit the hamstrings, abdominals and reverse hypers then call it a day. As you
remember from the other articles a max effort day should be performed later in the week to complement the dynamic
effort work.
Slide 23
Squat – Dead
Bench Press
www.EliteFTS.com
Triceps
JM PRESSES
TUCKED CLOSE GRIP BENCH PRESSES
CLOSE GRIP BENCH PRESSES
ROLLING DUMBBELL EXTENSIONS
ELBOWS OUT EXTENSIONS
CAMBERED BAR JM PRESSES
CAMBERED BAR EXTENSIONS
PUSH UPS WITH BARBELL
VARIOUS BAND EXTENSIONS (Pull apart and extensions)
PIN LOCKOUTS
HIGH BOARD PRESSES
Shoulders
SIDE RAISES
FRONT RAISES
REAR RAISES
LYING RAISES
SHOULDER COMPLEXES
ONE ARM PRESSES
OVER HEAD PIN PRESSES
BRADFORD PRESSES
BAND PULL APARTS
FACE PULLS
DUMBBELL CLEANS
SNATCH GRIP HIGH PULLS
Lats
VARIOUS PULL DOWNS
VARIOUS ROWS
REVERSE BAND BENCH PULL DOWNS
Hips
BELT SQUATS
ULTRA WIDE DEADLIFTS
WIDE PULL THROUGHS
WIDE LOW BOX SQUATS
Abs
Attitude
LIVE
LEARN
LISTEN
www.EliteFTS.com
***Bonus Notes***
Think of this column as a public access Atomic Dog, a place for the T-mag staff
and anyone else to get something off their chests, encourage, inspire, or just go
off on a bug-eyed, frothing-at-the-mouth rant. In this installment, Westside
Barbell guru Dave Tate digs deep to answer the question, "Why do we put
ourselves through this?"
When you're attempting a 600-pound bench press, things can go wrong fast. I'd
just missed 600 for the second time and something was definitely going wrong.
"Screw it!" I thought. "Keep the bar loaded!" It was that third miss that really did
my shoulder in. Now I had to find out if I was hurt, injured, or fucked up. This is
how I define the three stages of injury. When you're hurt it's really no big deal.
For the powerlifter or any athlete who pushes the envelope with maximal
weights, you're almost always hurt somewhere. This will usually just go away.
When you're injured, it doesn't go away and may require some time off and
rehabilitation work. When things get really bad you become fucked up. This is
when things just don't get better or injuries from long ago keep creeping back in.
Now I had to find out what stage I was in. The next bench workout, I couldn't
lower the bar without pain. It was like someone was sticking a knife in my neck.
So I trained around it for a few weeks and it didn't get any better. I knew I was on
the line between injured and fucked up. After five months I decided to see a
doctor. Five months without benching over 315 was no good, so I knew
something had to be wrong. I was told I had four bone spurs that needed to come
out and a torn terres major that needed to be fixed. Surgery was scheduled and I
was going under the knife (again) in pursuit of a bigger bench. I wondered how
long it would take to come back from this one. After a previous surgery for a pec
tear, it took over a year to break my PR. During check-in at the hospital, the
nurse asked how I injured myself. I told her it was from years of abuse. Then she
saw the other surgery on my record and asked if that was also from the weights.
Yes, I told her, and why do you ask? In that cold room with nothing on but a
damn open-backed gown, she asked the question I couldn't get out of my head.
"Why do you keep doing it?" I just laughed it off and was wheeled to the pre-op
room. Going in for surgery makes you feel like a convict on death row. Pre-op is
the last stop before you reach the chair. The anesthesiologist told me he was
going to stick a long needle into my neck. It was the biggest damn needle I'd ever
seen and he was going to drill it through my trap. Doctors sometimes make small
talk while they do painful things to you, so he asked me how I'd injured myself
and I told him. He finished, turned to me and asked, "Why do you keep doing this
when you're as beat up as you are?" The same question two times in the last
half-hour. I laughed it off again, but this time the question stuck with me. As they
rolled me into the operating room, I saw my doctor standing there. I was in la-la
land by this time, but still had the presence of mind to tell the doctor to take care
of me. He had my life in his hands, after all. He reassured me he'd done this
thousands of times and hadn't lost a patient yet. Hadn't lost anyone? Hell, I
wasn't literally talking about my life, I was talking about my ability to bench!
Couldn't he see how important this was to me? I was instructed to count
backward from ten. Ten… nine… and as I drifted off… eight… that question
came back into my mind… seven… Why do I do this?… six… and I was
gone….….back into the gym, with that same question ringing in my head. As I
walked in I noticed a certain smell to the place. A special blend of sweat, chalk,
silicone spray, and liniment. This is the same smell you find in any hardcore gym.
The smell of hard work, pain, and discipline. The smell of courage. To a true lifter
this is the smell of home, the place you want to be. I thought to myself, "Could
this be it? Could this smell be what it's all about?"
While waiting for our regular start time of 8:30AM, I began the process of
applying the liniment. During this time my training partners are also arriving.
They're joking, talking trash, making bets, catching up. During the warm-up I
wonder if this is what it's all about, if this is why I do it. Is this kinship with my
training partners the real answer?
At 8:30 the attitude of the gym changes. It goes from comedy and friendship to
aggression and war. The first movement of the session is the most important.
This is the real deal, the lift we try to break records on, the one that you will kill or
it will kill you. The music is turned from the radio to something more hardcore.
DMX, AC/DC, it really doesn't matter as long as it's loud. I feel my heart rate
begin to speed up and the aggression building. I see that look of aggression in
everyone's eyes. If you were to walk into the gym at this point in time not knowing
what was going on, it'd be best to turn the hell around and come back later. As I
looked at my surroundings I thought, "Could this be it? Could the music and
aggression be the reason why I do what I do?"
As we start the max effort movement we begin with light weights and work up to
the "courage weight," the actual max weight. As I grip the bar I feel the cold metal
in my hands. The sharp knurling brings a little pain to my callused hands, the
hands that have spent a lifetime with the iron. The feeling of the bar brings on the
excitement of striving to get to the big weights, the weights only some will ever
achieve, the place where only those who know how to dream big will ever get.
Could this be it? Could the feel of steel be the reason why I do what I do? Could
the training under maximal strain be the reason why I do it? Is it the shouts of
encouragement as I attempt a new PR? Or do I do it for the rage and the release
that only heavy lifting can provide?
After everyone does their lifts, it's my turn again. I tell them that I'm done for the
day, but the words come back to me like a knife in the back. What the hell do you
mean you're done? Put on a quarter and get the hell under the bar! This time I
have to dig deep inside and pull out another person to deal with this shit. Dave is
not made for this, but my alter ego is. We call him Zippy, and Zippy gets the job
done when Dave checks out.
So I dig down inside and find that other person and he approaches the bar. The
focus on the task cancels out everything else that's going on. While getting under
the weight I feel my heart pounding in my chest and the aggression and rage is
at an all time high. As the weight is unracked there's no doubt in my mind that I'll
crush this weight. Could this be it? Could lifting a weight I first thought would kill
me be the reason why I put myself through all this? Could the blood, sweat and
tears of training be the reason why I do what I do?
Now I'm at the IPA Nationals walking through the warm-up room. You can feel
the excitement growing. Gym bags are scattered throughout and there are lifters
everywhere. Teens, masters, amateurs, and pros all mix together. The sport of
powerlifting has a place for everyone. All of them are looking forward to their time
of judgment, their moment of truth. As I look around and see friends I've made
over the years and new friends I'll be making on this day, I wonder again, Could
this be it? Could being among all those who love the iron as much as I do be the
reason why I do this?
Now I'm at a meet, in the hole and waiting. This is the day you train for, the
moment in time that once over, nobody can ever take from you and can never be
relived. To a lifter this is his shining moment, the moment that'll determine if the
work was done in the gym or not. If you did your work and it was the right work,
this moment will be one of the greatest of the year. If you didn't do your work,
then this will serve as a constant reminder of where you went wrong, a learning
experience that can make you better.
I'm on deck now, one lifter out, getting wrapped and suited up for a big squat. Am
I ready for the task at hand? Is my mind in the right place? I'm surrounded by a
potent mixture of encouragement and high-octane aggression. My name is called
and it's time to turn it on. This is where I want to be. This is what I train for. Here
it's all up to you; no one can lift the weight for you. Fear is not an option. This is
the day you spit in the face of fear and drive on. It's time to release to rage.
The weight is laughing at me as I step under the bar, but it feels light. The game
is already over. I know already who the winner is going to be on this day. Two
seconds later, with a nose full of blood and stars in my eyes, I rack the weight
and three white lights ignite as bright as the Vegas strip. A new PR. A weight I
only dreamed of lifting ten years ago. Could this be it? Is this why…
…and someone is saying my name again and again. The doctor. I'm in the
recovery room and doped out of my mind. Later, on the way home, the answer to
the question hits me like a ton of bricks. I do what I do because this is what I do.
It's not the smell of the gym. I've been in many gyms and loved them all. They all
didn't have the same smell. It's not my training partners. Training partners come
and go. It's not the cold steel or feel of the bar. Some bars are fatter than others,
some are thin, some have less knurling while others are sharp as hell. I love the
feel of them all.
It's not the strain and it's not the music in the gym. Music changes with time but
my passion stays the same. It's not the old and new friends that are met and
made at competitions. Friends come and go; lifters retire and quit. It's not the
personal records that are set in the meets. If this was the case I would've quit a
long time ago. In twenty years of competing I think there may have been only
three meets were I broke a PR in every lift.
So what is it? Why do I do what I do? It's not one thing or one moment. It's the
process I have the passion for. It's all of it. I love it all and this is why I do what I
do. Twenty years ago, a thirteen year old kid picked up a Powerlifting USA
magazine and dreamed of being in the top ten. On this day the passion began
and the quest started. Twenty years later this kid still hadn't let go of his
childhood dreams and posted a top ten total.
When someone asks you why you do what you do, just grin. We do what we do
because this is what we do. Our passion has built our character, and our
character defines us. Never lose your passion.
Slide 25
Recovery
Extra Training Sessions
Recovery
Strength
Weak Point
www.EliteFTS.com
Recovery Sessions
Strength Sessions:
Extra Heavy Session
Split Training Session
Heavy Sled Training
***Bonus Notes***
By Dave Tate The 411 on GPPI can remember when I was a kid growing up and
playing street ball, baseball, football, soccer, and a number of other games we
just made up. On any given day there was something going on. Now when I drive
through a neighborhood I fail to see the same games being played. The physical
activities have been replaced with computer games and the Internet. So what
does all this have to do with training? Well, in some respects, everything. The
ability to compete on a given day is known as your level of preparedness. This is
determined by your level of fitness, which is in turn dependent upon your work
capacity. So all training is based upon increasing work capacity, and you can't
build a high level of preparedness without a high work capacity. The solution to
this sounds fairly simple: do more work and your work capacity will go up. The
problem is that if you increase the work too quickly your progress will go
backward. If you don't increase it enough then you'll stagnate. The work capacity
has to be increased with a fine balance between general physical preparedness
(GPP) and special physical preparedness (SPP). SPP concentrates only on
those exercises that are more specific to the sport of choice. GPP is intended to
provide balanced physical conditioning between all the fitness components such
as flexibility, strength, endurance, speed, and other factors. You see, the games
we played as kids helped us to develop a certain level of GPP. While this level
wasn't enough to become a world-class athlete, it was still worth something.
Nowadays, college strength coaches see athlete after athlete with poor mobility
because of shortened hip flexors. This is probably caused by the years these
athletes spent sitting on their asses in front of the TV. They're athletes, yes, but
their levels of GPP are poor. According to Yuri Verkhoshansky in The
Fundamentals of Special Strength Training in Sport and as outlined in
Supertraining by Mel C Siff, there are several functions of GPP:
• To form, strengthen or restore motor skills, which play an auxiliary, facilatory
role in perfecting sports ability.• To teach abilities developed insufficiently by the
given sport; increase the general work capacity or preserve it. • To provide active
rest, promote restoration after strenuous loading, and counteract the monotony of
training.
Many coaches and athletes don't believe in the benefits of GPP at all. Who are
the worst offenders? Are you sure you want to know? Bodybuilders and
powerlifters are by far the worst! They feel that all they have to do is train the
main lifts to get strong. This is why so many of them are out of shape. I was first
introduced to the concept of GPP a few years ago when Louie Simmons and I
made a trip to Pittsburgh to watch John Davies train several of his athletes. John
is a speed coach who was working with several players in Pittsburgh at the time.
I weighed about 305 with a 2100 pound total at the time of this trip. My total was
moving up but only by about five or ten pounds each competition. I knew I was
missing something but didn't know what it was. John was talking about how he'd
never met an American player who couldn't benefit from added GPP. He said
that just about every player he'd worked with was out of shape. American
coaches, he said, were too quick to do specialized drills or movements before
developing a solid base fitness level. Others athletes fail to maintain their fitness
levels as they move through the ranks. As we spoke I began to wonder if I'd lost
my fitness level over the years. I'd spent the last few years force feeding myself
to get my weight up and I only did those things I felt necessary in training. I didn't
want to burn any more calories then I had to. At about this time we decided to go
to lunch. The lunch hall was about a fourth of a mile away and up hill. John
decided we would walk. Even though we could see the hall I still wanted to drive.
About halfway up the hill I started to feel like I was going to die. By the time we
got to the top I was soaked in sweat and beet-red. I thought my heart was going
to pound through my chest. My question about GPP was answered. My GPP was
terrible and I was not only out of shape, I was way out of shape! I used to think
this was how you had to be if you wanted to lift big weights. What the hell do I
need to be in shape for if all I have to do is lift a weight that takes three to five
seconds to complete? On the way home Louie and I came up with a plan. We
knew endurance training (bike, treadmill, etc.) wasn't the ticket because it wasn't
bringing up any weak points and not specific enough to our sport. We had to find
a way to increase GPP while bringing up weak points.
MondayAM:
Max effort squat/deadlift day — This is the main training workout utilizing the
method of maximal exertion followed by supplemental and accessory movements
for the squat and dead lift. (See my past articles at T-mag if you're not familiar
with Westside training.)PM: Sled dragging, extra abdominal work and GHR (glute
ham raise) — This is an extra workout I added to increase my work capacity. The
sled work during this cycle was performed utilizing the empirical rule of 60% (see
below). My abdominals have always been a weak point so extra abdominal work
was also added into the weekly cycle..
Tuesday
Sled dragging — The main focus of this workout is restoration. I'll give a sample
workout below.
WednesdayAM:
Max effort bench press — This is the main bench press workout utilizing the
method of maximal exertion followed by supplemental and accessory
movements. PM: Sled dragging, extra abdominal work and pec-delt tie in — The
goal of this training session is much like the goal of the PM session on Monday.
Since I've torn both pecs, I added in some special movements to strengthen the
pec-delt tie in region.
Thursday
Sled Dragging, abdominal work — Again, the main focus of this workout is
restoration.
FridayAM:
Dynamic effort squat day — This is the main training day for the squat, utilizing
the dynamic effort method. The box squat would be trained followed by
supplemental movements for the squat and dead lift. No changes were made
during this workout.PM: Sled dragging, extra abdominal work and GHR — This
workout was designed to suit the same purpose as the Monday PM workout.
Sunday
Dynamic effort bench day — This is the main training day for the bench press,
utilizing the dynamic effort method. The bench press would be trained, followed
by supplemental movements for that lift. No changes were made during this
workout.
Front raises: This has been one of the best and most successful things I've ever
seen for sore and damaged shoulders. It's helped more lifters get back to the
bench than any other movement. Attach one strap through the first in the same
manner as the ankle dragging. Face away from the sled and grab one strap in
each hand and walk forward while simulating a dumbbell front raise with the
straps.
Rear raises: This movement is performed the same as the front raise except
you'll be walking backwards and performing a rear raise. The benefit to these
front and rear raises is that the loading during the eccentric phase is taken away.
What you're left with is a concentric-only activity that causes little to no soreness.
Dragging for strength — The best type of loading for strength is to drag
increasingly heavier weights for a shorter distance. The best distance we found
for this is 100 feet. A sample strength workout would look like this:
Around the waist dragging: Begin with 45 pounds and drag for 100 feet. Rest
30 to 45 seconds and return. Rest another 45 seconds and add another 45-
pound plate. Keep with this same distance and continue rest and loading pattern
until your body tells you to stop. When it comes to strength dragging, one
movement per workout is plenty.
2) Dragging using the empirical rule of 60%: The empirical rule of 60% is one
of the best ways to induce active restoration in the course of a micro cycle. The
best way to see how this system works is to look at an example of how it's used:
Day 1: Front raise dragging: 100 pounds for two trips of 100 feet.
Day 2: Front raise dragging: 60 pounds for two trips of 100 feet. You'll notice the
weight is 60% of the weight used on day one.
Day 3: Front raise dragging: 36 pounds for two trips of 100 feet. This time you'll
notice the weight is 60% of the weight used on day two.
These 60% drops are responsible for inducing a means of active restoration.
Restoration should be used in cycles throughout the year coupled with the
heaviest loading phases. You don't want to make restoration measures part of a
yearly cycle because it's important for the body to get sore and beat down at
certain times throughout the year. This is part of the training process we all
accepted a long time ago. You do, however, want to go into a meet as fresh as
possible.
Summary
I've presented just some of the possible GPP and restoration movements. It's
worked wonders for us at Westside and for the athletes I train. The added GPP
and hamstring development has improved many of our deadlifts and the upper
body work has helped more shoulder problems caused by overtraining than
anything else we've tried.
For more information on these movements or any of the others we perform,
contact us at EliteFitnesssystems.com or call 888-854-8806. We also provide a
quality sled and straps made for these types of movements.
If you'd rather make your own sled you can always get a used tire, cut a piece of
plywood to fill the center, then load rocks or other weight on top of it. For straps
you can either use a rope or call me for the straps we had made for ours. (We
have them made with extra large loops so you can get your feet through.)
Good luck dragging yourself into shape
Slide 26
EFS
Extra workout and recovery products
www.EliteFTS.com
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Q and A
Articles
Store
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Q and A: We have over 7000 archived questions and answers on the web site
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Store: You can find over 1500 hard to find products in our online store.
Slide 29
www.EliteFTS.com
When your grandchildren ask “What did you do with your life?” What will you
say?
***Bonus Notes***
This is an old program I wrote some time ago for many of my clients who were
just getting into this type of training. This program does not use chains or bands
because we did not use them at the time. I still use it as an introduction training
program.
Week 1
Week 3
Week 4
Week 5
Week 6
Week 7
Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you
can no longer perform three reps. At this point drop the reps to one and
continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Week 8
Week 9
* These maxes will be used as the 1RM for the next eight week cycle
Slide 30
www.EliteFTS.com
Champ or Chump?