Since power is measured in time, it’s not only how much force we can produce, but how fast can we get there? The faster we can get up to 100% of our output, the more weight we’re going to move. But we’re also going to become more athletic as well. As your training progresses, you’ll understand and put that together on how it’s going to work with your program or any other sport that you train. So, we ended up introducing the Dynamic Effort Method.
If you’ve never trained with the Dynamic Effort Method, the average person will make 154% improvement in the first year in their rate of force production, how fast they can produce force. That’s a massive improvement.
Frequency & Methodology
The Westside system uses a four-day-per-week training schedule. Since this is developed from Westside, which is a powerlifting gym, the upper/lower split can easily be defined as a squat and deadlift/bench press split.
The training schedule can be broken down into two specific areas so that you understand the methodology of training. This includes the Dynamic Effort method as well as the Maximal Effort method.
Dynamic Effort Method
The Dynamic Effort method is going to involve you lifting a non-maximal load using the highest attainable speed possible. Two training sessions per week will be focused on this methodology. One session will be used for squat/deadlift while the other will be for bench press.
Squat: one day each week, you will work on squat training and this is on a three- week wave. You will choose a box squat variation, perform 10 to 12 sets of 2 repetitions each, and then switch the variation three weeks later. This will be the main move and your first exercise of the day.
Deadlift: this can be run on the same three-week wave as the squat or you can choose to change it every week. You will choose a variation, perform 6 to 10 sets of 1 to 3 repetitions and this will come AFTER you perform the squats.
Bench press: one day each week, bench press training will take place. You will choose a variation and it will go on a three-week wave. You want to focus on 9 sets of 3 repetitions and maintain the same weight on the bar throughout the three weeks. This is your main move on this day, and the first exercise that you will perform on that day.
|Frequency Weekly:||1 day for squat/deadlift and 1 day for bench press|
|Main Move:||Perform each repetition quickly and as explosively as possible.|
|Percentage of Weight + Accommodation Used (Bands & Chains):||
|Individual Sets & Reps for Each Exercise:||
|Resting Period:||Take a maximum of 60 seconds between each set.|
|Time Spent Training:||Each training session should be completed within one hour.|