Louie Simmons Instruction: Reverse Hyper Strap Model

Reverse hypers was invented by Louie Simmons, the legendary powerlifter and the owner and strength trainer of Westside Barbell, after he broke his fifth lumbar vertebra. Strap or Roller model that changes with a pin removal, can be used as either model because of the roller and two sets of straps.The Pro Roller Reverse Hyper®5356,359 and 6,491,607b2 decompresses the spine and has no vertical compression on the spine at all.

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Louie Simmons: SPF Luke Edwards Benefit Bash

Louie Simmons totalling 1885lbs at the SPF Luke Edwards Benefit Bash with a 705lb squat, 505lb bench and a 675lb deadlift.Video of Louie Simmons totaling 1885lbs (#2 in the masters) at the SPF Luke Edwards Benefit Bash with a 705lb squat, 505lb bench and a 675lb deadlift.

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Louie Simmons Westside Barbell

Louie Simmons is a powerlifter, strength training writer, and trainer.Simmons began training in Olympic lifting at age 12. He was first exposed to powerlifting in 1966, at a meet in Dayton, Ohio. Shortly after that meet, Louie went into the Army. After basic training, he was in the infantry but instead of Vietnam, he was sent to Berlin. He got out of the Army in 1969.



Simmons is the owner and trainer of the legendary Westside Barbell, located in Columbus, Ohio. Westside Barbell advocate the use of a system they call the conjugate method, based loosely on the conjugate parallel system advocated by various strength coaches in the former Soviet Union.

The training week in the Westside Barbell system typically consists of four sessions per week. Two of these sessions focus on upper body work, using the bench press as the main lift. One upper body session is used to lift maximal loads while the other is used for dynamic work using lighter loads with higher speed. The other two sessions focus on lower body work, with the squat and deadlift being the primary focus. One day per week is a maximum effort session while the other is a dynamic effort session, typically using box squats with a fast speed and lighter loads than the max effort day.

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Programming With Matt Chan: Implementing Westside Barbell Into CrossFit

“I saw the benefits of it and decided that I would like to implement a strength focus,” Matt Chan says of Westside Barbell programming.

Chan, who was a top competitor in both the 2010 CrossFit Games and the CrossFit-USAW Open, says he started implementing what he learned at a CrossFit Powerlifting Certification last February. Although he doesn’t have all the specialized equipment, Chan uses what he has and then gets creative to replicate pressing with boards, squatting to a box and squatting with accommodating resistance.



And the program works. In a four-month period, Chan says he went from a 405-lb. back squat to a 435-lb. back squat, which was more progress than he had made in the last two years. Chan says he will continue to use a strength focus for three months, then re-evaluate. His programming will blend a modified version of Westside programming with CrossFit met-cons and Olympic lifts.

“It’s still CrossFit. It’s still constantly varied,” Chan says.

8min 28sec

Courtesy:http://johnjcortes.blogspot.com/2010/12/programming-with-matt-chan-implementing_25.html

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Westside Barbell Squats and Deads

Squats are used to help develop power through the bottom of the squat and dead. This is one of the most common sticking points and the use of variable height boxes enables the athlete to gradually increase their power through the lift. Box squats are done in sets of two repetitions anywhere between 8-12 sets. The percentages of your maximum effort should decide your set volume. Using 45% for 12 sets of 2 reps and up to 65% for 8 sets of 2 reps. A mid point could be 10 sets at 55% of your one rep max (1RM). Resting time between sets is limited to 45-60 seconds to keep the speed up.

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Rounding Off Squat Training in Westside Barbell Style

Earlier we have provided a brief overview of the squat training that is executed at Westside Barbell on day 2 (also known as the speed day). Today we will be discussing the correct methods for performing it and also provide information about reps and rest period.



• For performing box squats correctly, fix up the squat in a position, which is comparatively wider than the normal stance. Also, keep your feet pointed towards the forward direction.

• Next, arch the back region, pull the shoulder blades together and move the head into the bar. Afterwards move the knees apart and try to push your abdomen against the belt.

• Once you are done, lower yourself gently. Push back the hips and then bend the knees.

• Pause on the box squat for few seconds and start again.

• On the speed day, Westside Barbell recommends 8-12 sets of 2 repetitions. The rest period usually varies between 45-60 seconds between the sets.

• Once the box squat workout is over, exercisers are instructed to execute the same assistance groups (as on day 1). Special attention will be given on the weak areas.

• The total duration of these workouts should approximately take 1 hour. Research studies have proved that testosterone levels are on the rise during the first 20 minutes of the workout session. It has also been stated that the most crucial time of training lies between the first 20-50 minutes and afterwards, the testosterone levels start decreasing. It can be mentioned here that work sets are executed in Westside Barbell within the first 50 minutes.

This marks the end of squat training in Westside Barbell style. It is important to follow all these steps with whole-hearted dedication to achieve the results.

Stay healthy and have fun!

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Louie's System of Strength Training

Strength training is all about huge numbers of bench pressing, squatting and regular deadlifts. No, it’s not; if you are following Louie's system of strength training. Louie Simmons uses a series of exercises to work on your target muscles as a whole. Instead of performing regular deadlifts off the floor, the powerlifters of Westside Barbell perform max lifts in different pulling and squatting movements. For bench pressing, Louie recommends for only 55% of the 1 repetition max for performing 8-10 sets while doing 3 reps.



At Westside, the squat, deadlift, and bench press are worked over a 4-day period every week. Two days are known as dynamic or speed day, and the other two days are called max effort day. During the max effort day, conjugate method of training is practiced whereas on the dynamic day, the powerlifters use a good percentage of their one rep max for working the box squat and bench press. On these days, the powerlifters concentrate more on building bar speed and are expected to generate tons of compensatory acceleration. In fact, the Westside Barbell powerlifters do generate more force than required for lifting the weights on the bar. These strength-training days are dedicated to perfect your form and technique.

On the max effort days, you will be simply lifting huge amounts of weight. It will help you to get very strong as you work up to a maximum effort single. This strength training routine is usually repeated for 3-5 weeks, after which they will switch your exercises. This way, you don’t have to perform the same strength training routine week after week.

Remember to maintain a gap of at least 72 hours between the dynamic or speed day and max effort day.

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Westside Barbell Book of Methods

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Dynamic Effort Training with Westside Barbell

Earlier we provided a brief overview of day 1 of squat training at Westside Barbell. Today we will be discussing the dynamic effort method that is followed on day 2, i.e. on Friday. Dynamic effort method can be defined as lifting weights (sub-maximal) with the highest attainable speed. It can be recalled that the purpose of squat training on day 2 is to work on the neuromuscular system.



More information are provided below:

• In Westside Barbell, squat training on day 2 is performed with the help of box squats.

• Box squats are executed on a box that is 1 to 2 inches below parallel.

• The percentages of the weight of the squat are executed in a wave style for 4 weeks. Afterwards, they are repeated. An example will make the concept clearer. 1st week is 50 %, 2nd week 55 %, 3rd week 58 %, and 4th week 60 %.

• If you are using bands or chains, they must be used along with the weights. It is recommended to use weights because they help to develop accelerating and explosive strength and to execute the perfect form.

• It is important to perform each repetition with compensatory acceleration. Speed of the bar should be explosive and fast. For example, let us assume that you are doing squats with 800 pounds and the training weight is 400 pounds. The force that be applied to the bar must be 800 pounds of force.

• Westside Barbell prefers training with a light squat suit and flat sole shoes that include Converse Chuck Taylors, wrestling shoes.

Today we have discussed the major features of dynamic effort training. In our next blog, we will be providing information regarding how to perform squat training on day 2, repetitions and the rest periods.

Cheers!

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Lou’s Equipment – Deadlift Jack

While loading the bar for deadlifts most of the powerlifters expand a lot of energy. As a result, they need to rest even before starting their deadlifts. Even if one tries to roll the bar up onto a plate that weighs 5 pound, chances are high that either it is going to roll off or the users will not be able to get their plates tight. In both the cases, they will flop over. At Westside Barbell, Louie Simmons use the Deadlift Jack for making loading and unloading the bar an easy task.



To use this exercise equipment one simply needs to hook it under the bar and then pull the deadlift jack back on the handle. Also, remember to add the plates before you raise the handle and put the bar back on the ground. In general, the standard model of deadlift jack that you get at Westside Barbell will fit a standard IPF bar. Better yet, they also work on the wider bars. Since the deadlift jack of Westside Barbell bolts together, it will help you to keep the shipping costs in check. However, welded version of this exercise machine is also available.

In case you are using the dedicated wide deadlift bar, it is better to go the deadlift jack that has wider jack. Such exercise equipment will ensure added stability. To make hooking under the bar easier, this exercise machine comes with taller bar cradle and also has added a handgrip. In addition, long handle facilitates increased leverage and at the same time can reduce the effort that you usually require to lift a load. The round tubing pivot and the three points of contact make this exercise equipment stable on uneven ground.

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Lou’s Equipment – Battling Ropes

Louie Simmons has been the inspiration of many powerlifters since he made one of the top ten in the Powerlifting News in 1972. Simmons is one of the six lifters who totaled Elite in five weight classes and the only powerlifter over the age of 50 who squatted 920 pounds and total of more than 2100 pounds. Being the owner and strength trainer of the legendary Westside Barbell, Louie worked with around twenty-five National and World Champion powerlifters. His strength training routine does not including big numbers of squatting, bench or other regular deadlifts. Instead, you are required to do a series of exercises to work on your targeted muscles. In addition, Louie uses certain special fitness equipment, better known as “Lou’s Equipment” among the powerlifters of Westside Barbell. One of these equipments is the battling ropes, developed by John Brookfield.



Battling ropes has been one of the favorites of Simmons for achieving the utmost conditioning for all sports. It also helps to build a death grip and can increase your range of motion greatly. Simmons believes that these ropes can be a serious strength-training partner for sore shoulders. In addition, it can push your muscular and cardio endurance. He recommends battling ropes for those who want to train alone or with training partners.

Simmons use the Manila ropes and those who are buying them from Westside Barbell will get end-capped Manila ropes. It is 1.5” in diameter and 50 ft in length. While using the Manila ropes, anchor it around any smooth surface such as power rack, a pole, bench, or kettlebell. This way, you can reach to whole new level of conditioning and can also develop your power, grip strength, cardio and muscular endurance.

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Opt for Maximum Effort Training in Westside Barbell Style

In our earlier blog posts, we have discussed in details about the different exercises that are performed at Westside Barbell as part of the squat training routine. To make things clearer, in today’s post we will be providing a sample of the ideal exercise routine of day 1 (Maximum Effort Training).



Good Mornings with Safety Square Bar- Start warming up with the bar and keep on adding weight. Remember that most of the reps per set should be around three. Once you become tired, you can switch to singles.

Glute Ham Raises- It is recommended to do multiple sets (around five). Repetitions can either be lighter sets to failure or heavy five's.

Reverse Hyper- While using reverse hyper, opt for 4-5 sets of heavy weight sets of five. Alternatively, you can also go for 3 sets of lighter weight sets ranging from 10-15.

Pull Down ABS- For Pull Down ABS, there are no fixed rules with regard to reps or count sets. However, you should aim to do at least 6-8 sets of 10 to 20 reps.

Pre-habitation- Pre-habitation workouts aim to enhance the work capacity and train stabilizing muscles so that injuries can be avoided. These exercises consist of dragging, lat work, reverse curls and all those workouts that are usually considered unnecessary by most people. Pre-habitation exercises will hardly take 20 minutes.

Nutrition- After you complete the exercises on day 1, you can opt for a post-workout meal. It may include fruits, chicken or vegetable sandwich, a glass of milk or protein shakes. Keep yourself well hydrated throughout the squat training session and have at least 2-3 cups of water post workout.

We provided a rough sample of the squat training that should be performed on Day 1. You can always modify this routine according to your preferences and strength.

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Westside Barbell Gym Tour

Over in Ohio there exists a gym. We aren't talking about a franchise fitness center here that looks nice where you can be comfortable and have your happy workout. We are talking about a real gym. You know a scary place but a place where scary lifting is encouraged. This is a gym by the name of "Westside Barbell", a club for serious powerlifters.

[Courtesy:-Ben Tator]

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Spice Up Your Squat Training with Westside Barbell

In one of our earlier blog post, we discussed about Group 1 exercises that consist of deadlifts, squats and good mornings. Today we will discuss about other groups, which make up the day 1 of squat training exercise. Group 2 also known as the supplemental exercise and focuses on the athletes’ weaknesses. The following exercises are included in-Group 2-



Glute Ham Rise-It consists of working out using a special bench that is somewhat similar to the hyperextension bench. The only difference is that in case of Glute Ham Rise, the hamstrings and glutes initiate the movement.

Partial Dead lifts-This can be defined as arched back deadlifts, which must be executed in a ballistic style for high reps.

Pull Through-Position yourself away from the low pulley and bend down. Hold the pulley with the help of your legs and pull it up to the standing position.
It is important to mention here that the group 2 exercises should be executed with multiple sets of varied reps (more than 5 reps but less than 20).

Group 3- (Core accessory #1)-Group 3 exercises target lower back region of the body and in Westside Barbell, different variations are used with the help of a long or short strap. On light days, opt for 3 or 4 sets of 15-20 reps. A heavy day, on the other day, should consist of 4 or 5 sets of 6-8 reps.

Group 3-(Core accessory #2)-These exercises target the abdominal region and can consist of one or two of the following exercises.

Pull down ABS-Take help of a rope and hold the handle of the latte pull equipment. Pull it behind your head and execute the reverse deadlift.

Spread eagle sit ups-Lay down on the floor, spread out the legs and do the sit ups.

Group 4-It consists of reverse curls, lat work, dragging. They are performed to enhance the work capacity and train the stabilizing muscles.

In our next blog post, we will provide a sample of ideal workouts which done at Westside Barbell on day 1.

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Explore Squat Training With Westside Barbell

Squat training is a crucial aspect of powerlifting and there are many people who are interested in details about the squat training routine. In Westside Barbell, squat training is split up into two days-one on Monday and the other on Friday. Squat training on Monday aims to work on the muscular system with the aid of maximum effort strength training and on Friday, the purpose is to train the neuromuscular system. This is done with the help of the dynamic effort training.



Monday-Monday starts with any special exercise which could be either dead lift, squat or good mornings. Westside Barbell provides nearly 60 variations of all these exercises. This gym strongly believes that it is important to perform different types of exercises so that the body does not stop reacting to the grueling workouts. It must be provided with new stimuli (in the form of new workouts) regularly. We provide a brief overview of the different types of good mornings, squats and deadlifts that are being practiced at the Westside Barbell.

Good Mornings-

Regular good mornings-You can perform regular good mornings with either an arched or a round back.

Good Mornings off Pins-Place the bar on any selected pin (which can be of any height) and duck under it. Adjust it in the good morning position and pull the bar up to the standing position. Good Mornings off Pins can be performed with an arched or a rounded back.

Hanging Bar Good Mornings- Adjust the bar in the rack with help of the chains. Select the ideal height, duck under the bar and lift the bar to the standing position.

Deadlifts- For performing various types of deadlifts, Westside Barbell encourages the use of multiple stances, chains and bands.

Squats-For squat movements, Westside Barbell advocates the use of training devices such as belt squats, safety squat bar, front squat harness etc.

Monday workout consists of various types of exercises. Group 1 is known as the max effort exercise and it consists of the workouts (i.e. squats, deadlifts and good mornings) we mentioned above. We will provide more information about group 1 and other types of workouts in our next blog post.

Until then, have a blast!

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Westside Barbell Max Effort Bench

The max effort method is better than other common methods. It helps to improve intermuscular and intramuscular coordination, because the body will adapt to only the stimulus placed upon it. The max effort method produces the greatest strength gains. While it is not uncommon to suffer fatigue, high blood pressure at rest, anxiety, and depression from using this method, it is the most popular among top athletes and lifters.

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Reverse Hyper Roller - Westside Barbell

Westside Barbell reverse hyper roller featuring Louie Simmons and Laura Phelps.

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Westside Barbell Box Squat

Westside Barbell Box Squat featuring Louie Simmons and Laura Phelps.

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Louie Simmons- Injury Prevention Training

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Books that Can Motivate Powerlifters

Strength training books are ideal for motivation those who are new to the industry. As the name suggests these books are geared towards powerlifters. For novice or non-powerlifters, who are looking for general strength training advice, these powerlifting/ strength training books are very beneficial. One of the must read books for lifters is “The Westside Barbell Book Of Methods” published by Westside Barbell. The 236 pages of this book are full of training advices. Louie Simmons explains the various ways that will help the lifters to produce strength.



Simmons, the legendary powerlifter and strength trainer of Westside Barbell, presents his many years of experience in powerlifting through this book. Being the strength consultant for numerous college football teams including Clevland Brown, New England Patriots, Green Bay Packers, and Seattle Seahawks, Louie’s book is also a great resource for the serious sports people. Some of the strength training methods that “The Westside Barbell Book Of Methods” includes are Conjugate Method, Dynamic Effort Method, Maximal Effort Method, Reactive Method, and Contrast Method.

The Westside Barbell Book Of Methods is specially aimed at competitive powerlifters and serious sports people. In fact, this powerlifting book can be a perfect choice for the intermediate to advanced lifters.

The second edition of “Science and Practice of Strength Training”, written by Dr. Vladimir Zatsiorsky and Dr. William Kraemer, explains the principles and concepts involved in strength training. The book comes with many changes including three new chapters contributed by Dr. Kraemer. These chapters focus on young athletes, women and seniors. The book explains that no one program can work for a person all the times. It describes the complexity involved in strength training programs and provides simple approaches while dealing with specific circumstances. “Science and Practice of Strength Training” provides great insight into the new physiological concepts that are now incorporated in the practice of strength training.

Both the strength training books describes the various methods of strength conditioning, the importance of timing in strength exercises, and ways to prevent injuries.

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