[quote]zackysmith wrote:
[quote]StormTheBeach wrote:
There is a lot of conflicting info on here and it seems like a lot of overcomplication on very simple concepts. I will lay it out to you as I understand it (which is pretty good because I am pretty sure I am the only one on here with the westside certification to my name).
A lot of people say to drop dynamic efforts for various reasons. This is not smart. I feel dynamic efforts are the most important aspect of the whole westside system. This is the only time you have to work on form in the main lifts and is the only way you can keep track of gains (via total work completed). Once you figure it out, you can predict what you are capable of at a meet based on what you did on your dynamic day. Thats a little to complicated for a beginner. Anyway, here is exactly what you are going to do:
Dynamic Speed Squats:
Week 1: 50% bar weight plus 25% band tension for 12 sets of 2 reps w/45s rest between sets
Week 2: 55% bar weight and then the same as above
Week 3: 60% bar weight, 25% band tension, 10 sets of 2 reps
Week 4: 50% bar weight, no bands, 6 sets of 2 reps (deload week)
When you get done with those go straight to Dynamic Deadlifts:
50% bar weight for 10 singles. Do this everyweek. Change the band tension, chain combination, or both every week. Week 4 is just straight bar weight for 5 singles
Next up pick 3 exercises that work points/muscles that fail first when you are near maximal weights. Those are your weaknesses so work the shit out of them. Advice Louie told me about sets and reps, do as much as you feel you need to do. I would suggest 5-6 sets of 10-20 on general exercises (GHRs, Hamstring Curls, Back Ext., whatever else) and 4-5 sets of 3-8 for specific exercises (Rack Pulls, Good Mornings, Pause Squats, basically anything done with a barbell).
After that, train abs. Very Very heavy. Stuff like leg raises with added weight, front squat holds for 5, 8, and 10 second max’s, fallouts with balst straps, or the god awful ab wheel.
For Dynamic Bench:
Always use 40% for 12 sets of 3 reps. Change the bar, bands, chains, whatever else you can switch up, every weeks. Same rules apply for assistance work.
These dynamic days should go pretty quick. Try to be done all of the main work in about 45mins.
Max Effort Lower/Upper:
Here is the fun part. Pick an exercise, work up to the heaviest weight you are capable of on that day for a single, then go do assitance work. It is not more complicated than that. Switch the exercise every week.
There are other programming aspects like how to seperate the actual phases of the system for optimal results but, you dont need to worry about those when you are just starting out.
Let me know if you have any questions and I should be able to answer them. Hope this helped.[/quote]
This was really good. Really confusing when different people say different things. Im still readong the blogs and articles on the westside site to get as much info as i can. Ive got the ME days figured out but the percentages and that for dynamic day and the things that get me confused. Can progress still be made without bands on dynamic day?[/quote]
I would strongly suggest spending the 40 bucks and getting a pair of light bands and a pair of minis. There is a huge reactive strength component that can’t be mimiced without bands. They speed up the acceleration of gravity (the weight on the bar goes down faster). This trains your connective tissue to store energy more efficiently and release it faster during the reversal of the lift. Progress can still be made but you see as much of a transfer to your competition lifts.