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Training Blog
Accommodation
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Louie
Simmons
Articles 2000
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Poor
Best
WORLD
POWERS
Don't Chase
your Tail
Louie
Simmons
Articles 2001
What A Gym
Really Needs
Training the
Lock-Out
Training
Strong Legs
for World
Records
The
Repetition
Method
Researching
Resistance
Percent
Training:
What is it
really?
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by a male U.S. lifter was in 1969, Joe Dube. Olympic lifters, like ballplayers,
repeat the same activities over and over, only to stagnate after a short time.
I had to mention Olympic lifters so I can receive my fair share of hate email.
I always have the door open at Westside for them, but only Glen Pendlay
has made the trip.
Of course, all of us can experience becoming stale. How can we train the
squat without experiencing accommodation? At Westside we box squat, but
we change the box height occasionally or use a soft box (hassock) instead.
Most of us change the width of our stance during the same workout or
point the feet at different angles. Everyone carries the bar at the same place
on the back. We instinctively do this to take advantage of our best leverage.
This is, in itself, good. However what about the muscles you avoid training
by doing this? How can they be trained?
Using different bars can train neglected areas. We use a 3-week pendulum
wave, going from 50% to 60% in 3 weeks, then returning to 50%, etc.
A Safety Squat bar may be used for 3 weeks. A second loading maybe done
with a cambered bar for the next 3 weeks. Then perhaps a straight bar or
even a Manta Ray can be used for a wave.
To reduce accommodation to a greater extent, one must include methods to
accommodate resistance. This is done by including chains, bands, or weight
releasers amount of bands and chains added to the barbell weight. A
combination of bands, chains, or weight releasers with different amounts of
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really?
Organization
of Training
Part 2
Organization
of Training
Part 1
HIT....... or
Mis
Fred: A Boldt
of Lightning
Explosive
Power And
Strength
Deadlift
Training
Louie
Simmons
Articles 2002
Visitors to
Westside
Training The
Back
Training
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Training
Equipment:
Never
Looking Back
The Squat
Workout
The
Regulation
of Training
The
Importance
of Volume
The
Dynamic Duo
Pre Meet
Training
Measuring
Speed The
Tendo Unit
General
Physical
Preparedness
Deadlifting
on the Rise
Back and AB
Training
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The deadlift can be done with Jump-Stretch bands over the bar. A doubled
mini-band adds 220 pounds at the top and about 100 pounds at the floor
level. A monster mini-band will add 280 pounds at the top and 125 at the
start. For more top-end tension, a single light band adds 100 pounds mostly
at lock-out.
The lightened method is also used frequently at Westside. This is done by
suspending the bar in strong bands 5 feet off the floor. This reduces the bar
weight by 135 pounds at the floor level. At lock-out the entire bar weight
originates from the bands. This creates a different type of speed of
resistance. Dont forget good mornings of different types.
Finally, lets look at the Olympic lifts. We know because of accommodation
that it is not advised to use standard exercises for a long cycle. The loading
system must change as well. We have found that a 3-week wave works best.
A note to college coaches: a full clean & jerk is two lifts: a front squat and
the jerk. If one simply tries to increase the C/J, it is only a matter of time
before failure strikes. A lifter may he quick to jump under the bar, but may
not be able to recover from the squat. The front squat must be pushed up,
not by front squatting, but by doing special exercises for the front squat. For
example, back squat off a low box with a full 2-second relaxed pause or
front squat off a box with a long relaxed pause. Use a variety of bars, e.g.,
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Louie
Simmons
Articles 2003
Training The
Back
The
Conjugate
Method
Overcoming
Plateaus
Part 3: The
Deadlift
Overcoming
Plateaus
Part 2: The
Bench Press
Overcoming
Plateaus
More Big
Benches
How to
Bench Press
500 Easy
Extra
Workouts 2
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Workouts 2
Extra
Workouts
Explosive
Power And
Strength
Circa
Maximal
Phase
Chain
Reaction:
Accommodating
Leverages
Louie
Simmons
Articles 2004
Training
Methods
Part 2: Max
Effort Day
Training
Methods
Part 1:
Speed Day
The
Conjugate
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20 for each. For this, I applaud all my powerlifting friends all around the
world.
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Conjugate
Method
The Bench
Press Shirt
Optimal
Eccentrics
More On
The
Conjugate
Method: The
Principle of
Variety
Delayed
Transformation
Chains and
Bands
Box
Squatting
Angelo
Berardinelli
Amy
Weisberger
Advanced
System For
Beginners
Louie
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Simmons
Articles 2005
Then and
Now
The Virtual
Force Swing
Speed Work
Reactive
Method
Prepare to
Bench
Periodization:
Pendulum
Wave
Part Two of
My Journey
Deadlifting
Training
Part III
Deadlift
Training
Part II
Box
Squatting
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Squatting
Benefits
Accommodation
Louie
Simmons
Articles 2006
Westside
Benchers
Using
Kettlebells
Things You
Should Know
The
Lightened
Method
Squat
Workout
Periodization
Of Training
Isometrics
Bench Press
Workout
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Louie
Simmons
Articles 2007
The Squat
Strength
Training
Methods
Squats
Rack Work
Optimal
Training
Off-Season
Training
How to
Reach the
Top
Help Wanted
Eccentric
Unloading
Louie
Simmons
Articles 2008
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The
Forgotten
Weapon
Teen Lifting
Stats
Special
Strength
Queen of
the Iron
Game
Lower Back
Training
Bench
Lockout
Assisted
Eccentrics
Louie
Simmons
Articles 2009
Using the
Conjugate
System
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Squat the
King Lift
Max Effort
Method
Dynamic
Method
Deadlifting
Louie
Simmons
Articles 2010
Westside
Conjugate
System
Specialty
Bars
Programming
and
Organization
of Training
Deadlift
Training
Bench
Workouts
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A.J. Roberts
A Multiyear
Plan
2010
Powerstation
Pro/Am Meet
Louie
Simmons
Articles 2011
Westside
Gym
Requirements
Wave
Periodization
Top Five:
Part III. The
Deadlift
Top Five:
Part II. The
Bench
Top Five
Squats: Part I
Strong Legs
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GPP
Bench Press
Louie
Simmons
Articles 2012
The Squat
Deadlift
Training
Louie
Simmons
Articles 2013
Training
Mistakes
Part One
The
Conjugate
Method
Strength
Training 101
RAW
BENCHING
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Professional
Health Care
Reverse
Hyper
(Restore and
Increase
Back Health)
Increasing
Explosive
Strength
and Reactive
Method
through
Plyometrics
Explosive
Leg Strength
Back to Top
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