Westside Book of Methods

The Westside Book of Methods 236 pages full of training advice. A collection of information thru experimentation of some of the greatest lifters, Olympic sprinters and NFL Players. A must for anyone who wants to reach the top. This is the one! This is the "Westside Barbell BOOK of METHODS, with Louie Simmons as your source of information. Index

• PART I
  • FOREWORD
  • FOREWORD FROM THE EDITOR
  • WESTSIDE STRENGTH TRAINING FUNDAMENTALS
    • World of Strength and Power
    • The Organization of Training
    • The Regulation of Training
    • Percent Training
    • Time in Strength Training
    • Importance of Volume
  • TRAINING METHODS
    • Conjugate Method
    • Maximal Effort Method
    • Dynamic Effort Method
    • Repeated Effort Method
    • Methods Breakdown in Training
    • Contrast and Reactive Methods.
     
  • WESTSIDE SYSTEM INTRODUCTION
  • DEVELOPING SPECIAL STRENGTHS
• PART II
  • TRAINING OF THE POWERLIFTS
    • Technique
  • PERIODIZATION
    • Intencity Zone Loading
    • Controlling Volume
    • Speed Training
    • Off Season Training
    • Advanced System for Beginners
  • WESTSIDE BENCH PRESS TRAINING
    • Dynamic Effort Day
    • Maximum Effort day
    • Periodization for the Bench Press
    • Intencity Loading for the Bench Press
    • Loading for Repetitions
    • Sample Bench Press Workouts
    • Westside`s Top Benchers Training
  • THE SQUAT
    • Using the Box in Squat
    • Squat Training
    • Periodization in Squat Training
    • Intencity Loading for the Squat
    • Sample Squat Workouts
  • WESTSIDE DEADLIFT TRAINING
    • Exercises for the Deadlift
    • More on Technique
    • Using the Conjugate Method in the Deadlift
    • The Reverse Hyper Machine
    • Westside Deadlift Favourites
    • Periodization for the Deadlift
    • Speed Training for the Deadlift
     
  • BANDS AND CHAINS – RESEARCHING RESISTANCE
    • Accomodating Resistance
    • Using Chains in Training
    • The Force – Velocity Curve, Science Behind Bands
    • The Effect of Bands – Virtual Force
    • Training with Bands – An Overview
     
  • OVERCOMING PLATEUS
    • The Minimax Point
    • Staggered Loading Effect
    • The Squat
    • Bench Press
    • The Deadlift
  • PREPARING FOR A CONTEST
    • Overall Program Guidelines
    • Designing Your Training Outline
    • Delayed Transformation
  • GENERAL PHYSICAL PREPARATION
    • What is GPP ?
    • Sled Work
    • Extra Workouts
    • Designing Your Extra Workouts
    • Foundational Training for the Powerlifts
    • Bench Press, The Squat and Deadlift
  • SPECIAL EXERCISES – TRAINING THE MUSCLES
    • Back Exercises
    • Leg Exercises
    • Abdominal Exercises
    • Tricep Exercises
  • PLYOMETRICS AND POWERLIFTING
    • The Practise of Plyometrics at Westside
    • Explosive Leg Strength
    • Using the Virtual Force Swing
• PART III
  • MISINFORMATION iN STRENGTH TRAINING
    • US Approach
    • The Bodybuilding Approach – Hit or Miss ?
    • Misinformation on Bands
    • Recommended Reading by Louie
  • THOUGHTS ON EQUIPMENT
    • Personal Gear
    • How to Use a Bench Shirt
    • Coaching Equipment – The Tendo Unit
    • Gym Equipment
     
  • WESTSIDE BARBELL STATISTICS
    • Top 10 Charts
    • Westside Club Stats
     
  • WESTSIDE EXERCISE INDEX