Squat dr. program

The Westside Barbell training program was invented by the powerlifter Louie Simmons in the s. Louie is considered by many people to be the greatest powerlifting coach who ever lived.

He popularized many training tools such as box squats, bands , chains and reverse hyperextensions for building maximal strength. Louie Simmons was also a world-class powerlifter in his own right. Here is a great video of Louie Simmons squatting pounds at 52 years old:. Louie Simmons believes the fastest way to build strength is to train to get bigger, stronger and faster all at the same time. This is completely different from linear periodization where you have separate phases of training with light, medium and heavy weights.

Louie Simmons believes all three of these training methods are important. They all work together to help you build up a world-class squat. The max effort method is used to build maximal strength. Your goal is to work up to a 1-rep max on a special exercise for the squat, bench press or deadlift. Louie Simmons has you rotate the special exercise every week to prevent you from hitting a training plateau.

The dynamic effort method builds explosive strength and helps you to perfect your powerlifting technique. Finally there is the repetition effort method. The repetition effort method is used on all accessory exercises for your lower body and upper body.

After your heavy max effort exercise you perform several different lower body exercises using the repetition effort method. Louie Simmons likes his athletes to perform sets of speed squats and sets of speed deadlifts on this day.

After the squats and deadlifts you perform accessory exercises for your lower body using the repetition effort method. For example:. I will cover all of these exercises in detail later in this article. I hope you found this overview of the Westside Barbell training program helpful. This workout is extremely important. In fact Louie Simmons says that this is the most important workout in the entire training program!

The dynamic effort method is all about lifting submaximal weights as explosively as possible. Research shows that you can produce maximum force on the squat and deadlift as long as you are accelerating the weight as fast as possible on every rep. Here is what the dynamic effort squat looks like:. As you can see the powerlifters are exploding the weight up as fast as possible on every rep. This is the key! When you lift the weight explosively you train your central nervous system to produce maximal force and recruit as many muscle fibers as possible.

Louie Simmons has his athletes perform sets of 2 reps on the box squat with 1 minute rest between sets. The short rest periods are extremely important for building your work capacity. Louie Simmons always performs speed deadlifts after his speed squats.

Louie likes to perform sets of singles on the deadlift with 1 minute rest between sets. Louie also likes to perform speed rack deadlifts for 10 sets of 3 reps — more on this below.

Louie Simmons almost always performs his dynamic effort squat workouts with bands or chains on the bar. Bands and chains are tools that make the squat much heavier at the top part of the exercise. Bands and chains force you to accelerate the bar as fast as possible as you squat the weight up.

However, he always changes his training percentages using a 3-week pendulum wave. For example here is what a 3-week dynamic effort squat wave might look like using straight weight:. Here is what a 3-week wave might look like using chains:. And here is what a 3-week wave might look like using bands:. Louie Simmons believes that advanced powerlifters should use bands or chains on all of their dynamic effort squat workouts.

Here is one way you could rotate the bands and chains :. Dynamic effort deadlift press training schedule. Also, find out why diets fail, what causes obesity and what the Zigzag diet is and how it will help you lose fat! I hear kids talking about 'juice' and using drugs, it prompted me to write this article. Let's get to the meat of the issue. Kids and juice. Let's look at some down-to-earth philosophical issues as well as some research. The myths are debunked.

Find out what the science of bodybuilding means to Joe Weider, the history behind it, the beginning years and all about the Weider principles and where they came from! Some people tend to thrive on very little exercise, while others seem to be incapable of making gains no matter how hard, long and frequently they train. Learn how to design a program custom tailored to your needs. Because boxing is an explosive sport, ballistic training methods are especially effective during weight training for boxing.

Learn how to improve your strength and agility for boxing! Fred Hatfield , also known as Dr. Squat , to discuss his views on strength and conditioning and how they fit into modern training systems. For those of you unfamiliar, Dr. Hatfield was a great college gymnast and bodybuilder he was Mr. America competition because of a powerlifting meet. Hatfield is probably best known for his world record squat of 1,lbs set in when he was the age of He knows squat and a whole lot more.

Hatfield combed through a great deal of research to best improve his training. Here is what he had to say about seven common laws he found in successful training programs:. If you break the law you go to jail or whatever; or you pay the consequences.

In reading the works of many sports scientists, Hatfield boiled down their thoughts to seven fundamental laws that apply to all training although some sports might have additional laws.

These are the seven principles that guided him to squat 1,lbs without the supportive suit technology available now for powerlifters. He indicated that these laws apply to all types of training and not only powerlifting. Everyone has different strengths and weakness, which need to be taken into consideration for the training program.

No program fits all individuals. This realization really hits when looking at hip structure. In the picture below, the balls of the two femurs extend very differently. You can imagine that these two people will have very different squat mechanisms. The law extends beyond form and technique as people will have different levels of strength, recovery ability, coordination, and mobility to name a few. Our body reacts to stress by overcompensating, so that it can handle stress again in the future.

It also includes a powerlifting meet attempt calculator. You can find a pretty detailed program explanation from Fred Hatfield on BodyBuilding. A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not - I'm sure it would benefit anyone looking for a ton of deadlift volume. This is another old school bench press peaking program spreadsheet.