Max Effort Method.
Dynamic Effort Method.
Repetition Method.
- Broke records every week.
- Trained max effort for 6 repetitions (over 90%) per week.
- Trained high speed, high force movements for around 25 reps for upper body and lower body.
- Uses “special exercises” to improve lifts rather than training the specific movements as the path to better. (Avoid accomodation - stagnation). Find the right special exercises for the movements you want to be strong at. Poliquin did the same breakdown.
- Sleds, wheel barrow & good mornings are his 3 key movements.
- Set amount of work to do each week. Volume progresses as the weights go up.
- Big focus on physics - amortisation, Force = Mass x Acceleration (acceleration is key for more force) Fred Hatfield the first person to squat 1000 lb had the same belief.
- 3-9 mini sessions between the 4 big sessions each week (2 upper and 2 lower)
- Extreme posterior chain strength.
My thoughts:
The biggest western contributor to strength.
Used low specificity because equipped lifting doesn’t tolerate high frequency practice with extreme loads.
I’ve read the books and watched over 100 hours or Westside Videos. Worth diving deeper on.
I used my understanding of why it worked to help build a winning team.
Biggest weaknesses - no backwards sled or knee work (wasn’t needed for powerlifting success but resulted in more knee injuries in their system.
Students of Westside:
Dave Tate - Elite FTS
Matt Wenning
Mark Bell
Jim Wendler
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