Hi everyone, I would like your input on these choices for my lower body max effort lifts on WS4SB. I am an HS Sophomore, and I play lacrosse defense. Here they are:
Low Handle Trap Bar Deadlift Weeks 1-3
Front Squat Weeks 4-6
Below the Knee Rack Pull Weeks 7-9
Repeat.
How does this look?
They fit within the program. You can also do box squats, tire flips, and deadlifts.
I wouldn’t pre-plan too far in advance. You ideally want to select movements that aid where you are weak or can help indicate how the training is going.
T3hPwnisher, thank you for replying! If you don’t mind I would like to ask you a few more questions:
So would you add the tire flips,box squats, and deadlifts to the lifts that I had already listed or do these instead?
How many max effort lifts should I use? 3? 5? 8? 2? I’m rotating every 3 Weeks cause I’m not advanced (I’ve only done starting strength, and I did not fully “milk it out”)
What criteria do you follow when choosing lifts for field/contact sports. Should the focus be more deadlifting or squatting, benching or overhead presssing, Sport specific or general, etc.? Honestly I chose the Rack Pull, low handle trap bar dl, and front squat cause there the most fun for me. Although I might substitute sumo deadlfit for rack pulls, those are fun too.
Thanks so much for your help!
Those are all the movements Joe DeFranco lists in his article on the program. They’re all viable, according to the creator.
As many as you need to get stronger. There’s no set amount.
Use whichever make you stronger at wherever you are weak for your sport.
Westside’s style of training is the complete opposite of a cookie-cutter approach. You have to be able to understand and analyze your weaknesses to be able to come up with a plan to address them. If you don’t feel like you’re able to do so, it would be good to seek out a coach, or a different plan.
Alright thanks for your help!