Phase 1 (Program Notes)

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Dave Tate, Louie Simmons and John Davis are in the process of writing a Westside speedand strength journal for athletes . John is prescribing the speed (running wor! and Louieand Dave are writing the strength stuff.Dave has sent "ou a sample of this journal fro thr Strength readers to chec! out. When it iscompleted it will be #$ wee!s. %our wee!s are included here. (&'T) The sample routineis cut out of the middle of a phase and is not a sample mini*c"cle but just a cut sample.These four wee!s are from the first phases. +ands and chains will not be introduced until

the $th wee!. This program is being designed for the novice athlete in the first few phasesand will wor! up to more advanced stuff.The project should be done in the ne-t few months.

The program will sell in eight wee! phases. am not sure of the price "et. njo"/

(Program Notes)

When discussing training, there are man" things to consider, such as speed wor!, buildingabsolute strength, improving form, raising wor! capacit", recuperation, and selectinge-ercises and rotating them in proper se0uence to avoid adaptation.

n our research, we have found that one cannot properl" use a periodi1ation s"stem ofraising wor! capacit", building muscle mass or speed strength, or correcting form duringdifferent parts of the "ear because a detraining effect will ta!e place after a few short wee!s

from neglecting one aspect of strength.

The Westside program is not cut and dr". t is impossible to put a program on paper andsa", 2Do this/2 The Westside program is all about finding where "ou are wea! and ma!ing itstrong. 3our wea!nesses will hold "ou bac!. 4 great e-ample of this is the bench press. Letssuppose "our triceps have the abilit" to bench 5 pounds, but "our shoulders can onl"handle $#. 6ow much do "ou thin! "ou will bench7 will guess and sa" $#. &ow, if "ou

bring up "our shoulders to match "our triceps, how much will "ou bench7 8robabl" 5.This is onl" part of what our program is about. %rom this e-ample "ou can see how "ouneed to be specific in "our training, and wh" one program will not wor! for ever"one. What

"ou need is a training template, or a wa" to structure "our training.We use three methods ofincreasing muscle tension)

9. The :a-imal ffort :ethod) This is defined as lifting a ma-imal load for 9*5 reps, and isthe highest force that can be performed b" the muscular s"stem. This is and should be an all

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out effort. This method will improve neuromuscular coordination b" increased motor unitrecruiting, increased rate coding and motor unit s"nchroni1ation. :an" coaches view this as

being the best method for both intra*muscular and inter*muscular coordination, becausethe muscles and the central nervous s"stem adapt onl" to the load placed upon them.

The ma-imal effort method does not utili1e ps"chological preparation, in other words "oushould not ps"che up before the set, this will onl" bring about emotional fatigue. Save the

ps"che for the meet when "ou reall" need it. Training with the ma- effort method morethan twice a wee! should be avoided because it will impair muscular coordination as well asincrease defensive inhibition.

$. The ;epeated ffort :ethod) This is defined as lifting a non*ma-imal load to failure. Themost important repetitions here are the last few where the muscles are in a fatigued state.This is because it is the final reps that activate the largest number of motor units. 4s thetension in one motor unit drops, more and more join in the wor!. t is important to utili1elong rest periods because of this reason. We li!e to use around five minutes of rest betweensets when training with this method. 4lso, this method is e-cellent for muscle h"pertroph".

5. The D"namic ffort :ethod) This is defined as lifting sub*ma-imal weights with thehighest attainable speed. t is used to increase the rate of force development and e-plosivestrength. With this method, we utili1e multiple sets with lower reps and lift the weights withcompensator" acceleration. This means that if "ou can s0uat s core. These are themost important groups because without a strong core, "ou do not have a transfer of power. li!e to use the e-ample of s0uatting to illustrate this. f "ou were to replace "our lower bac!

and 4+S with a large pillow and tr" to s0uat what would happen7 The pillow would collapseand "ou would not be able to s0uat. &ow, if "ou replace the pillow with a roc! what wouldhappen7 3our power would be transferred through the roc! and the s0uat would go up. t isnot enough to onl" train the low bac! and absA "ou have to ma!e them stronger all the time.


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@roup four is the pre*habilitation group. This is the time to correct muscle imbalances andwor! some of the stabili1ing muscles that normall" do not get wor!ed. 4 great e-ample ofthis is the e-ternal rotators of the shoulder comple-.

3our D"namic 2speed2 da"s our on da" 5 and =. This is the speed da", which, as statedbefore, trains the neuromuscular s"stem. 3ou will onl" use bo- s0uats to train our s0uat onda" 5. The bo- s0uats are performed on a bo- that is 9*$ inches below parallel. 3ou will

train with #B to ?B of the weight of our best s0uat at a meet. These percentages areperformed in a wave fashion for a =*wee! mini*c"cle, and are then repeated. 4 sample wavemight loo! li!e this) wee! 9 (#B, wee! $ (##B, wee! 5 (#ll betraining at ##B of a one*rep ma- for 5 reps for 9 sets. With this st"le of training volume is

easil" controlled. This prevents over training and injuries. 'n occasion "ou will ta!e e-traweights after "ou wor!out. The bench press must be e-plosive, with perfect form, use threegrips and sta" with in the prescribed B.

This wor!out is done #$ wee!s a "ear. 3ou will build and improve form, develop e-plosiveand accelerating strength, wor! our wea! points, and raise general ph"sical preparednessall "ear long

Equipment Needed8ower ;ac! or S0uat Stands

+ench 8ress

Dip Stands

hin Cp +ar

:an a ;a"

'ne 4rm able 6andle


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+arbell, Dumbbells, Weights

8ull Down :achine

@lute 6am ;aise

;everse 6"pertension :achine

ncline +ench

Stabilit" +all

+elt S0uat +elt

;olled Cp Towel

hest Supported ;ow :achine or built up %lat +ench

Week 10

Day 1 (max effort squat day)

Pin Pulls:warm up doing sets of three reps until "ou feel that "ou can no longer performthree reps. 4t this point drop the reps to one and continuing wor!ing up to a one rep ma-

High Pulls: 5 sets of ? reps

Reverse Hypers: = sets of ? reps

Incline Sit Ups: = sets of < Epause at midpoint for $ sec. then come bac! upF

Hanging Leg Raises) = sets to failure

Day 2 (max effort benc day)

Close Grip Board Press:warm up doing sets of three reps until "ou feel that "ou can nolonger perform three reps. 4t this point drop the reps to one and continuing wor!ing up toa one rep ma-

Decline Barbell ricep !"tensions: = sets of # reps

#ne $r% Reverse Pushdo&ns: 5 sets of 9reps

Du%bbell Upright Ro&s: 5 sets of


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Day ! (dynamic effort squat day)

Bo" S'uats: ()sets of $ reps with #B of 9;: (=# to ? sec rest between sets

$rch Bac* Good +ornings: = sets of 5 reps


Rainbo&s: = sets of 9 reps each side

Pull Do&n $bs:# sets of 9 reps

Day " (dynamic effort benc day)

Bench Press: 9 sets of 5 reps with ?B of 9;:A use three different gripsA (=# to ? sec restbetween sets

S*ull Crushers on S&iss ball: = sets of 9 reps

Du%bbell Side Raises: ,sets of 9$ reps

-ront Plate Raises: 5 sets of 9 reps

Reverse Hypers:$ sets of 9# reps

Week 11Day 1 (max effort squat day)

Pin Pulls:warm up doing sets of three reps until "ou feel that "ou can no longer performthree reps. 4t this point drop the reps to one and continuing wor!ing up to a one rep ma-








#ne $r% Reverse Pushdo&ns: 5 sets of 9 reps


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Du%bbell Upright Ro&s: 5 sets of < reps

Rear Delt Du%bbell Raises: = sets of 9 reps

Reverse Hypers) $ sets of 9# reps





Rainbo&s: . sets of 9 reps each side




S*ull Crushers on S&iss ball: . sets of 9 reps

Du%bbell Side Raises: , sets of 9$ reps

-ront Plate Raises: , sets of 9 reps


Week 12


High Bo" +anta Ray S'uat:warm up doing sets of three reps until "ou feel that "ou canno longer perform three reps. 4t this point drop the reps to one and continuing wor!ing upto a one rep ma-






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#ne $r% Reverse Pushdo&ns: 5 sets of 9reps

Du%bbell Upright Ro&s: 5 sets of < reps

Rear Delt Du%bbell Raises: = sets of 9 reps

Reverse Hypers) $ sets of 9#reps





Rainbo&s: . sets of 9 reps each side




S*ull Crushers on S&iss ball: = sets of 9 reps

Du%bbell Side Raises: ,sets of 9$ reps

-ront Plate Raises: 5 sets of 9 reps


Week 1!


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High Bo" +anta Ray S'uat:warm up doing sets of three reps until "ou feel that "ou canno longer perform three reps. 4t this point drop the reps to one and continuing wor!ing upto a one rep ma-

Pull Do&n $bs: # sets of 9 reps


Pull Do&ns: 5 sets of 9 reps

Cable Side Bends:= sets of 9 reps each side


Close Grip Incline Press: &ar%up doing sets of three reps until "ou feel that "ou can nolonger perform three reps. 4t this point drop the reps to one and continuing wor!ing up toa one rep ma-

/ Dips: # sets # reps

Rope Push Do&ns: 5 sets 9 reps

#ne $r% Du%bbell Press: 5 sets 9$ reps

Reverse Hypers:$ sets 9# reps


Bo" S'uats: 9 sets of $ reps with ? B of 9;:0 (=# to ? sec rest between sets

1 a2ter your sets o2 bo" s'uats &or* up to a heavy double3 his is not a %a"i%u% atte%ptso do not %iss the atte%pts3

Reverse Hypers: = sets ? reps

Pull Do&n $bs: # sets 9 reps

Rainbo&s: 5 sets 9 reps each side

Exercise Descriptions/ Dips: This e-ercise is designed to isolate the triceps while minimi1ing the wor! done b"the shoulders and chest. To begin this e-ercise position "our self on a bo- between aparallel dip bar. Stand on the bo- with "our hands grabbing the handles that put "ou in a

position where "ou will onl" have to press "our self up about 5 or = inches. The !e" to thismovement is to hold the loc!ed out position then lower and pause on the bo-. 3ou ma"need to add weight around "our waist for added resistance.


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facing the lat pull machine. Step awa" from the machine so there is tension on the cable.8erform a side obli0ue crunch (or side bend. ;epeat the process on the left side.

Chest supported Ro&s:4n" rowing motion where the chest is in a supported position.There are man" machines to fulfill this purpose. f "ou do not have a machine then place aflat bench on a couple of bloc!s. La" face down with the bar under the bench. @rab the barand pull it up toward "our stomach. The !e" to this e-ercise is to maintain an arched bac!

position and pull "our shoulder blades together

Close Grip Bench Press) La" on the bench with "our shoulder blades pulled together andpressed firml" into the bench. @rab the bar with a close grip, for this program "ou will wanttwo fingers on the smooth part of the bar. +egin the e-ercise b" unrac!ing the barbell andlowering the bar with "our elbows in a tuc! position. Lower the barbell to "our lower chest.Geeping "ou elbows in a tuc!ed position press the bar bac! to the starting position.

Close Grip Board Press: hisma- effort e-ercise is performed same as board press e-cept"our grip will be closer. t is recommended to place one or two fingers on the smooth partof the bar.

Close Grip Incline Press: This is a ma- effort e-ercise designed to isolate the upper middleregions of the pectorals minor as well as the triceps. To begin this e-ercise la" with "our

bac! on a incline bench grasping the bar with one or two fingers on the smooth part of thebar. Cnrac! the weight so the arms are full" e-tended. Lower the barbell, with "our elbowsin a tuc!ed position, to the upper chest region. 8ress the bar bac! to the starting position.

Incline Barbell ricep !"tensions: Same as theS*ull Crusherse-cept "ou will be la"ing on adecline bench.

Conventional Dead Li2ts: his %a" e22ort e"ercise is designed to test overall body strength3It is nor%ally advised to use a close grip4 hands touching the s%ooth part o2 the bar3 5ou&ill be pulling the bar a shorter distance4 by rolling the shoulders 2or&ard as you rotatethe scapula3 his &or*s 2ine 2or s%aller li2ters4 but thic* large %en &ill do better by usinga &ider than shoulder grip3 his allo&s roo% 2or the sto%ach to descend bet&een the

thighs4 &hich naturally set &ider because o2 their girth3 +ost s%all %en should *eep their2eet close together to use %ostly bac* %uscles to li2t &ith4 &hereas big %en use a lot o2 legdrive to start the li2t3

Du%bbell Ro&s:Start this bac! e-ercise b" placing "our right hand on a flat bench to brace"our self. With "our left hand grasp a heav" dumbbell. 3our torso should be in a positionparallel to the floor. Stager "our feet for better support. 8ull the dumbbell up toward "ourtorso until hits "our side. Geep "our elbow in throughout the entire movement. 4t the top ofthe movement "ou should tr" to rotate "our shoulder upward. To lower reverse the motion.

3ou also want to tr" to !eep "our shoulders in a straight line with each other during theentire movement.

Du%bbell ricep !"tensions: This e-ercise is designed to isolate the lower heads of theinner and outer triceps. +egin b" la"ing on a flat bench on "our bac!. @rabbing twodumbbells, press them to an e-tended arm position with palms facing each other. Geeping


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the upper arm stationar" lower the dumbbell until one end of the dumbbell hits "ourshoulders, at this point roll "our upper arm bac! to stretch the triceps, then press ande-tend the arm bac! to the starting position.

Du%bbell Upright Ro&s: hise-ercise is designed to isolate the muscle of the upper bac!and shoulders. Start b" grasping two dumbbells in a standing position with the hands about9$ inches apart. Geep "our bod" in good posture and pull the dumbbells up in a straight line

up "our bod" until the dumbbell reach "our upper chest. 4s "ou pull the weight up tr" to!eep "our shoulders pulled together. Lower the weight in a controlled fashion.

Du%bbell Side Raise: This e-ercise is designed to isolate the medial heads of the shoulders.+egin b" grabbing two dumbbells, stand with "ou feet shoulder width apart, !eep "our bac!arched and abdominal tight. 3ou ears, shoulder and hips should sta" in alignment. With

"our palm facing each other, arms bent at a #*degree angle and the dumbbells = inches infront of "ou, "ou will raise the dumbbells up and out to the sides. When "ou reach shoulderlevel lower to starting position.

Du%bbell ricep !"tensions on the -loor: Same as theDu%bbell ricep !"tensionse-cept

"ou will la" on the floor.

-ace Pulls:This e-ercise is designed to wor! the muscles of the upper bac! and posteriordeltoids with the use of a Lat 8ull down machine and a straight bar. Stand in front of thepull down machine with "our hands spaced on the bar wider than shoulder width. Stand

bac! and pull the bar to "our face while !eeping "our elbows flared out. Tr" to contract themuscles of "our upper bac! for a couple seconds before returning to the starting position.

-loor Press: This is a special ma- effort e-ercise designed to help strengthen the midpointof the bench press. t is also ver" effective in increasing tricep strength. This e-ercise is

performed e-actl" the same as the bench press e-cept "ou la" on the ground instead of on abench. :a!e sure to pause in the bottom of the movement before the accent. This e-ercisehas been used with much success at Westside barbell club for the past seven "ears.

-ront 6 Side 6 Rear Delt Co%bo Raise: This is a combo e-ercise designed to hit all heads ofthe shoulders. %or this wor!out "ou will use two weight plates. @rab them through theholes, so "ou have one in each hand. 8erform $ reps of the front raise, then without restperform $ reps of the side raise, then again without rest bend over and perform $ reps ofthe bent raise.

-ront Plate Raise: This e-ercise is designed to isolate the anterior heads of the shoulders.@rab one weight plate with one hand on each side of the plate. n a standing or seatedposition raise the plate up in front of "ou until "ou can see through the hole of the plate.8ause for one second, then lower under control. :a!e sure to !eep "our bod" in a ridgedposition, as so not to cheat the weight up b" using bod" momentum.

Glute ha% Raise: his is a special e"ercise that strengthen the gluteus %a"i%us4ha%strings4 and gastrocne%ius all &ith the sa%e %ove%ent3 his e"ercise &as developedin Russia and is one o2 the best e"ercises 2or increasing speed and po&er in the posteriorchain %uscles3 5ou begin the %ove%ent &ith the use o2 a special glute ha% raise bench byusing your glutes to raises the body at &hich point the ha%strings ta*e over4 then thegastrocne%ius 2inishes the %ove%ent3 During the %ove%ent it is i%portant to push yourtoes against the toe plate3 It is also i%portant to control the eccentric part o2 the%ove%ent3


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Good +orning: This is one of the most popular ma- effort s0uat e-ercises at Westside+arbell lub. This e-ercise is performed in one wa" or another =B of all ma- effort

wor!outs. This is because it wor!s the posterior chain li!e no other e-ercise. Done properl",this e-ercise will wor! ever"thing between "our traps to "our calves. +egin this e-ercise b"

unrac!ing a barbell the same as "ou would a s0uat. Set up so "our feet so the" are slightl"wider than shoulder width. @et into a tight position (arched bac!, shoulder blades pulledtogether, !nees slightl" bent, abdominal pushed out against "our belt. This is the startingposition. Slowl" bend forward at the waist until "our torso is slightl" above parallel with thefloor, then reveres the movement to return to the starting position.

Good +orning S'uats: This is another great ma- effort e-ercise for the s0uat. This e-erciseis a combination of the good morning e-ercise and a s0uat. 3ou begin this e-ercise b"unrac!ing a barbell the same as "ou would a s0uat. Set up so "our feet so the" are slightl"

wider than shoulder width. @et into a tight position (arched bac!, shoulder blades pulledtogether, !nees slightl" bent, abdominal pushed out against "our belt. This is the starting

position. Slowl" bend forward at the waist until "our torso is slightl" above parallel with thefloor, then s0uat down into a roc! bottom position then stand bac! up to the startingposition.

Hanging Leg Raises: @rab on to a chin up bar so "ou are in a hanging position. Tr" to pull"our !nees up to "our chest. When "our !nees pass H degrees roll "our hips upward so"ou are tr"ing to bring "our pubic bone and sternum closer together. Don>t let "our bod"swing. Lower "our legs in a controlled fashion. %or man" this will be ver" hard on "ourshoulders as well as ver" hard to do. There are vertical leg raises benches "ou can use as

well as straps that go under "our arms to ma!e the movement more comfortable. f these

don>t wor!, tr" doing the same motion on the ground or across a flat bench.

High Pulls: operform the high pull, stand with "our feet shoulder width apart and flat onthe floor. S0uat down to the bar with "our feet flat on the floor ma!ing sure to !eep "ourarms full" e-tended with elbows out to the sides. 3our shoulders should be slightl" in frontof the bar with "our shoulder blades pulled together, chest up and abs tight. Start the pull

b" moving the bar from the floor to thighs. %rom the thighs, the bar should be pulled in ane-plosive t"pe fashion b" e-tending the hip, !nee and an!le joints. The shoulders should be!ept over the bar with the bar close to the bod". When "ou are up high on "our toes, shrug

the shoulders upward while pulling with the arms. 8ull the bar as high as possible. Thisposition will end up being around the upper chest level. To lower the bar reverse themovement.


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High Bo" +anta Ray S'uats: This ma- effort e-ercise is performed the same as the +o-S0uat e-cept "ou will use a bo- that is 5 to = inches higher than "our parallel bo-. 3ou willalso use the 2man a ra"2 device on the bar. This will !eep the bar higher on "our traps andincrease the distance between the barbell and "our hips.

Incline Barbell ricep !"tensions:This e-ercise is designed to isolate the medial and inner

heads of the triceps. +egin this movement b" la"ing with "our bac! on a ncline bench. Ta!ea medium to close grip on a barbell. Lift the weight to a e-tend position with "our armsdirectl" above "our upper chest. Lower the barbell toward "our forehead while !eeping

"our upper arms motionless and "our elbows turned inward (some ma" find it morebeneficial to lower the barbell behind the head. ;everse the direction b" using "our tricepsto e-tend "our arms to the starting position.

Incline Du%bbell Press:This movement will place intense stress on the upper pectorals,front delts and triceps. Csing two dumbbells, sit bac! on the incline bench with thedumbbell resting on "our thighs. Lift the dumbbell to a shoulder level. This is the startingposition. 8ress the arms up, !eeping the palms facing inward, to an e-tended position

where the dumbbell are located above the upper chest. Lower in the same tuc!ed position.When the weights get heavier it is a good idea to have somebod" hand "ou the weights inthe starting position.

Incline Sit Ups 7Ro%an Chair8: Sit on a ;oman hain bench with "our feet in the support.Tighten "our 4+S and lower to a I degree angle, pause for two second the return !eeping

"our abs tight. 3ou ma" need to hold a dumbbell for added resistance.

9+ Press: This e-ercise is li!e a close grip bench press mi-ed with a tricep e-tension. Startthe e-ercise the same wa" "ou would a close grip bench press e-cept lower the bar direction

to "our upper chest, about half wa" down rotate the bar bac! toward "our head about twoinches then press it bac! up.

9+ Press &ith o&el: This e-ercise is the same as the9+ presse-cept "ou will use a rolledup towel (the towel should be around ? inches thic!. +ring the bar down to the towel, thenroll bac! toward "our head about $ inches with the bar still on the towel, then press bac!up.

Lo& Bo" S'uats: Same as the +o- S0uat e-cept "ou s0uat down to a bo- that is $ to = incheslower than parallel.

Lunges: Cnrac! the weight with the barbell placed across "our bac! in the same place as"ou would an barbell s0uat. Ta!e a few steps bac!ward to insure clearing the rac!. 4rch"our bac! with "our abdominal held in a tight position. This is the starting position. Ta!e astep (lunge forward with the lead legA bending the !nee to a H*degree angle. The bac!!nee should be close to the ground at the point. f it hit the ground, then "ou have gone tofar. To return to the starting position "ou want to forcefull" push with the lead leg. Thisforceful push is the !e" to the whole e-ercise, so ma!e sure to reall" e-plode into themovement. 4fter reaching the starting position, repeat with the other leg.

#ne Leg S'uats: his e"ercise is designed to isolate the glute and ha%strings3 Place one legbac* on a bench so you are in a split stance position &ith the bac* leg up on a bench3 S'uatdo&n &ith the lead leg to a parallel position then reverse the %otion to co%e bac* up3

#ne $r% Press: This e-ercise is designed to target the anterior * medial heads of theshoulders. 8erform this movement b" grabbing one dumbbell in a standing or seated


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position. Lift the dumbbell to a position about shoulder level. Turn "our palm toward "ourhead. This is the starting position. 8ress the dumbbell up until the arms become e-tended.8ause at the top for one second then lower to the starting position.

#ne $r% !"tensions: This e-ercise is designed to isolate the medial and outer heads of thetriceps. +egin this movement b" la"ing with "our bac! on a bench. @rab one dumbbell ande-tend "our arm directl" above "our shoulder. Lower the dumbbell toward "our shoulder

while !eeping "our upper arms motionless and "our elbows turned inward. ;everse thedirection b" using "our triceps to e-tend "our arms to the starting position.

#ne $r% Reverse Push Do&ns: This e-ercise is designed to isolate the medial and outerheads of the triceps. To begin this e-ercise, use a lat pull down machine or an overheadpulle" machine with a one arm handle on it. @rab the hand with an underhand grip andpull the bar down to a position where "our elbow is fi-ed against "our torso. Geeping "ourupper arm fi-ed at "our side, e-tend "our arm until it is loc!ed out. To reverse themovement let the arm bend bac! as far as possible without letting the upper arm moveawa" from the torso.

Partial Deadli2ts:This e-ercise helped :att Dimel increase his s0uat from the mid s toover 9 pounds in a two "ear period. To perform this e-ercise grab a barbell with an overhand grip about shoulder width apart. 8ull the bar up to a standing position. 4t this pointarch "our bac! and get "ou abs tight. Geep the bac! as arched as possible, push the glutesout, and !eep the !nees slightl" bent. Lower the bar b" push "our bod" weight bac! unto

"our heals while pushing "our glutes out. Tr" to lower the barbell to a position just past the!nees. 4t this point "ou should feel a tremendous stretch in the glutes and hamstrings.;aise b" contracting "our glutes first, at the top of the movement contract the glute as hardas possible. 8erform the e-ercise in a ballistic fashion. 3ou want to drop to the midpointposition and e-plode bac! to the starting position.

Pin Pulls: This is a ma- effort deadlift e-ercise. 3ou will be pulling deadli2tsfrom pins thatare = to ? inches off the ground.

Pull Do&ns: This movement should be performed the same as a chinning movement. Thereare man" wa"s to perform this movementA this program will use a standard straight bar.Cse a over hand grip on the bar spaced about the same with as "ou would the bench press.+egin with a slight arch in "our bac! with the arms full" e-tended. +eginning pulling b"first pulling "ou shoulder blades together then pull the elbows bac! and downward. This

will bring the bar down to "our upper chest. 4fter a slight pause, return the bar to thestarting position. Geep "our bac! tight and in the same position throughout the entire

movement.

Pull Do&n $bs:+egin b" placing a rope or leather tricep handle on the lat pulldownmachine. %ace awa" from the machine and grab the rope behind "our head with bothhands. 8erform the movement in the same motion as a deadlift. Start b" pushing "our absout then tighten them as hard as "ou can. +end over at the waist until "our torso goes belowparallel to the floor. ;everse the motion in the same manner.

Push Do&ns: There are man" wa"s to perform this e-ercise, for this program we will use astandard straight bar. +egin the e-ercise with "our !nees slightl" bent, bac! arched and

erect with "our feet shoulder width apart. 3ou will also want to !eep "our ears in alignmentwith "our shoulders throughout the movement. @rab the bar with "our hands about 9inches apart. 8ull the bar down to a position where the elbows are tuc!ed against the torso.This is the starting position. Geeping the elbows in a tuc!ed position press the bar down


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toward "ou thighs until "our arm are full" e-tended. 4fter a slight pause return to thestarting position.

Rainbo&s: This e-ercise is designed to isolate the obli0ues. To begin this movement la" on"our bac! with "our hands over "our head holding onto a heav" object. 8ull both !neestoward "our chest in a tuc!ed position. Geeping this tuc!ed position, roll "our !nees to theleft side until the" touch the floor then rotate bac! to the center, then to the right. 3ou must

!eep "our shoulder blades on the floor. To increase the difficult" perform the movementwith "our leg raised in a H degree angle.

Rear Delt Du%bbell Raises:This is a ver" basic e-ercise designed to target the posteriordeltoids. To perform this e-ercise grab two dumbbells, bend at the waist !eeping the !neesslightl" bent and the bac! flat. 3our arms will be hanging straight down from "our upperchest. Turn "our hands so "our palms are facing "our feet. 3our thumbs should be facingeach other. ;aise the dumbbell in a arced direction so "our hands end up being slightl"above shoulder level. The weights must be raise directl" out to the sides for this movementto be done effectivel". 3ou can do this from a standing or seated position. We use thise-ercise to help balance the shoulder comple-. The rear delts and e-ternal rotators are

needed to help stabili1e the joint especiall" will the great number of pressing e-ercises "ouwill be doing.

Reverse Grip Pushdo&ns:This e-ercise is designed to isolate the medial and outer heads ofthe triceps. +egin the e-ercise with "our !nees slightl" bent, bac! arched and erect with

"our feet shoulder width apart. 3ou will also want to !eep "our ears in alignment with "ourshoulders throughout the movement. @rab the bar with a reverse, palms up, positionspacing them about 9 inches apart. 8ull the bar down to a position where the elbows are

tuc!ed against the torso. This is the starting position. Geeping the elbows in a tuc!edposition press the bar down toward "ou thighs until "our arm are full" e-tended. 4fter aslight pause return to the starting position.

Reverse Hypers:this e-ercises is regarded b" man" strength coaches as being the bestlower bac!, hamstring, and glute e-ercise. This is because it allows "ou to train all thesemuscles in unison. This is important because these muscles of the posterior chain are thesame muscles responsible for running and jumping. This is performed on a special benchinvented b" Louie Simmons of Westside barbell club. This e-ercise is also being use forrehabilitation purposes for those with bac! problems or herniated dis!s. This is because the

bench decompresses the dis!s when the weights are in the midpoint position. To performthis e-ercise, there is a strap the wraps around "our an!les. 3ou jump on the bench with

"our face down. The bench supports "our entire torso. This allows for "our legs to hangdown at a H*degree angle. 3ou perform the movement b" contracting "our glutes and raise

"ou legs up to a hori1ontal position. 4t this point "ou tr" to contract "our glutes and lowerbac! as tight as possible. Then "ou lower the weight past the H*degree starting point to aposition where "ou an!les are in alignment with "our head. This is the point where thedis!s are stretched apart to allow fluid to enter the joints.

Rope Push Do&ns: This e-ercise is performed the same as thePush Do&nse-cept "ou willuse a rope or tricep strap instead of the bar 3

Seated Du%bbell Shoulder Press: hise-ercise is designed to target the anterior * medialheads of the shoulders. 8erform this movement b" grabbing two dumbbell in a seatedposition. Lift the dumbbells to a position about shoulder level. Turn "our palms toward


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each other. This is the starting position. 8ress the dumbbells up until the arms becomee-tended. 8ause at the top for one second then lower to the starting position.

Seated Du%bbell Cleans: This e-ercise is designed to isolate the posterior deltoids andupper bac!. To begin grab a pair of dumbbells and sit on the edge of a bench. Start themovement b" pulling "our shoulder blades up and bac! while at the same time cleaning thedumbbells up to a HB fle-ion of the elbows.

S*ull Crushers: This e-ercise is designed to isolate the medial and outer heads of thetriceps. +egin this movement b" la"ing with "our bac! on a bench. Ta!e a medium to closegrip on a barbell. Cnrac! the weight and e-tend "our arms directl" above "our upper chest.Lower the barbell toward "our forehead while !eeping "our upper arms motionless and

"our elbows turned inward. ;everse the direction b" using "our triceps to e-tend "our armsto the starting position.

S*ull Crushers on S&iss Balls: Same as theS*ull Crusherse-cept "ou will la" across astabilit" ball.

Straight Leg Raises:This e-ercise is intended to strengthen the abdominal and hip fle-ormuscles. La" on "our bac! on a flat bench or la" on the floor. Geep "our arms out to "ourside or hold onto the rac!. ;aise "our legs to a H degree angle. 8ress "our lower bac! intothe bench as hard as possible. Lower "our legs until "ou feel "our bac! start to arch. 4t thispoint raise the legs bac! to the starting position. ver" bod" will not be able to go all the

wa" down at first, just go as low as "ou can before "our bac! arches. f "ou tr" to force it toosoon "ou ma" injure "ourself

Su%o Style Deadli2t: Cse a moderate stance and a close hand grip. To start the lift, "ou willroc! into the bar, and the hips come up fast toward the bar. This re0uires a strong bac!

because the legs loc! out long before the bar is completel" loc!ed. The most common st"leis with the feet ver" wide, out to the plates. The lifter should not lower the hips an" morethan necessar". The bac! must be arched to the e-treme. :ost important is to push "ourfeet out to the sides, not down. Wh"7 +" pushing down with a sumo or wide stance, "our!nees will come together, which is the most common mista!e in the sumo. +" pushing the!nees out forcefull", the hips will come toward the bar fast ma!ing for a favorable leverage,placing most of the wor! on the hips, legs, and glutes. T8S) Don>t sta" down too long. t willdestro" the stretch refle-.

Reproduction of this article, in whole or part, for any purpose other than personal use is prohibitedwithout written consent. Copyright 2001 Louie Simmons, Dave Tate, Westside Barbell.


Documents

Phase 1 (Program Notes)