Trening z west side barbell ( je to anglicky)

SQUAT WORKOUT
LOUIE SIMMONS
I am always asked to make personal workout programs for lifters. This is impossible to do without seeing these people in the gym and observing their form. Their form may be terrible, or they may have a blatant muscle weakness that is causing bad form. For all those people, here is a sample workout to prepare you for a meet. This is the workout that Shawn Nutter used for his first meet. His lifts at 242 were an 840 squat, a 575 bench, and a 650 deadlift. At his first meet, he totaled 2065.
We based his attempts on a max band squat of 565 bar weight plus 375 pounds of band tension. The bands were attached to the base of our monolift, which had a 2 x 4 taped to each side.
Although we don’t truly cycle yearly for a meet, the circa-max, or near-max, phase lasts 3 weeks, plus there are two deload phase weeks. To begin with, Shawn used a 3-week wave with a Safety Squat bar. Throughout the year we use the Safety Squat bar and our 14-inch-cambered bar to save the shoulders and arms.
Here is Shawn’s training for the IPA Nationals.
First wave with the Safety Squat bar:
Week 1: 8 sets of 2 reps with 325 plus light bands
Week 2: 8 sets of 2 reps with 375 plus light bands
Week 3: 6 sets of 2 reps with 415 plus light bands
Week 4: 8 sets of 2 reps with 325 plus medium bands
Week 5: 8 sets of 2 reps with 375 plus medium bands
Week 6: 6 sets of 2 reps with 415 plus medium bands
Switch to a 14-inch-cambered bar:
Week 7: 8 sets of 2 reps with 405 plus strong bands
Week 8: 8 sets of 2 reps with 465 plus strong bands
Week 9: 6 sets of 2 reps with 505 plus strong bands
Circa-max phase:
Week 10: 5 sets of 2 reps with 435 plus medium and strong bands
Week 11: 4 sets of 2 reps with 465 plus medium and strong bands
Week 12: work up to 565 with medium and strong bands, about 350
pounds of band tension at the top
Week 13 (first deload week): work up to 565 with one strong band
for 1 rep
Week 14 (second deload week): work up to 405 plus 120 pounds of
chain for 3 sets of 2 reps
Week 15 (mmet): 2005 IPA Nationals
I knew the training should have rendered an 860 squat at
the meet. He blew up 840 like a toy. We like to leave some on the
platform and make substantial progress at the next meet.
Let’s look at Shawn’s special exercises after the squat workout.
After Friday’s squat workout, Shawn first does speed pulls: 335 plus
100 pounds of band tension at the start and 220 at lockout, 5-8 singles,
each week. Next, he does 45 degree hypers, 3-5 sets with 45-135 pounds,
2-6 reps. Then he does calf/ham/glute raises with a 45-pound plate,
4-6 sets of 3-6 reps. Next are abs of some kind, then hypers, 3 sets
on the roller Reverse Hyper machine, 280 pounds for sets of 10 reps, and
3 sets on the strap Reverse Hyper machine, 380 pounds for sets of 10’s.
After some light stretching, he’s done.
Monday is max effort for the squat and deadlift. Here is Shawn’s
15-week cycle. Yours can vary.
Week 1: raise GPP with sled pulls, 180 pounds for 6 trips of 200
feet as a warmup; 10-inch low-box squat with the Safety Squat bar for
max singles; good mornings on the Back Attack machine; 45-degree hypers,
4 sets of 6 reps with 90 pounds; chest-supported rows; 5 sets on the
Reverse Hyper (RH) machine; abs.
Week 2: rack pulls with plates 6 inches off the floor; chest-
supported rows; RH, 3 sets; roller RH, 3 sets; strap RH; abs.
Week 3: sled pulls, 360 pounds, 4 trips of 200 feet for a warmup;
cambered-bar good mornings to a max triple; straight-leg deadlifts, work
up to 455 for 5 reps; barbell rows; lat pull-downs with V-bar; strap
RH; abs.
Week 4: reverse band box squats with monster mini-bands (reduces
weight on the box by 120 pounds; made 775); good mornings on the Back
Attack machine; dumbbell rows; kettle-bell swings; calf/ham/glute
raises holding a 45-pound plate; abs.
Week 5: sled pulls, 135 for 8 trips of 200 feet; concentric
Safety Squat bar squats done to a max single; 45-degree RH, 180 for
3 sets of 2 reps; chest-supported rows; roller RH, 3 light sets; strap
RH, 3 light sets; abs.
Week 6: close-stance sumo standing on a 2-inch box for a max
single; front squats on a 10-inch box for 6-8 reps with moderate
weight; calf/ham/glute raises for sets of 6 reps; barbell rows; strap RH,
4 sets; abs.
Week 7: sled pulls, 8 trips of 100 feet; lat pull-downs, wide
bar and V-handle; band leg curls; band good mornings; RH; abs.
Week 8: band deadlifts, 370 pounds of tension at the top, max
single (he made 405 on the bar with 370 pounds of band tension); chest-
supported rows; calf/ham/glute raises, 3 sets of 4 reps, 90 pounds;
strap RH, 3 sets; abs.
Week 9: light sled pulls, 135 for 8 sets of 2 reps; light lat
pull-downs; roller RH, 3 light sets; abs. This workout is very easy
because the following Friday the circa-max phase starts.
Also during the next 3 weeks, our max effort is changed from
maxing out on a barbell lift to pushing the special exercises to high
limits. Don’t push the low back and lats plus abs together. Rather,
we train one muscle group very hard and the others moderately hard.
Week 10: light good mornings, work up to 70% for 3 reps, 1 set;
moderate chest-supported rows; 3 sets of 3 reps of calf/ham/glute
raises, as heavy as possible; heavy RH, 3 sets of 10 reps; roller
RH with 360 pounds, 3 sets of 10 reps; strap RH with 480 pounds; abs.
Week 11: sled pulls, 225 pounds for 6 trips of 200 feet;
barbell rows, 135 for 4 sets of 6 reps; heavy RH, both styles, weight
the same as week 10; abs.
Week 12: Because we take a max on Friday with lots of band
tension, no barbell exercises are done; chest-supported rows;
calf/ham/glute raises, 3 sets with light weight; 45-degree RH,
200 pounds, 3 sets of 2 reps; light roller RH, 180 pounds, 3 sets
of 10 reps; abs.
Week 13: Remember, this is a deload week; sled pulls, 90
pounds, 6 sets of 200 feet; light lat rows or pull-downs; moderate
RH, 2 sets on roller model with 270 pounds, 10 reps, 2 sets on
strap model, 360 pounds for 10 reps; abs.
Week 14: This is the Monday of the meet. Do light RH and
abs.
Note: After both squat day and max effort day workouts, always stretch lightly and do some joint mobility work. Most lifters at Westside never wear the straps up or knee wraps. This is up to you. All squats are done on boxes. You must taper down before meet days.
GPP is very important if you want to reach the top. If you are
unfit and can’t do the proper exercises or do sled pulling, tred mill work, or kettle bell work, you will undoubtedly fail. I have seen men that did not believe in being physically fit have to quit because of poor health. These men are classified as “ronins”: samarais without a master. When they quit, they have no one to answer to, when they could have passed on their experience to others so they won’t make the same mistakes.
At the meet, open up light, something around 90% of your contest best. Don’t let your ego beat you. If you must, practice with your gear. Know your attempts and have good help with you. Don’t ask strangers to help; they don’t know you or your needs. Don’t look at the meet as your last, but rather build your total from meet to meet.
At Westside, we help each other. If one of our lifters asks someone outside our gym for help, we feel betrayed. You are either with us or against us.
It may take a while to master the gear. There is a lot of good gear to choose from.
Don’t mix and match systems. This won’t work. Powerlifting is a great sport; respect it.
Westside Barbell
614-801-2060
www.westside-barbell.com

Čo je WSB?

WSB je vo svojom základnom formáte powerlifterský program vytvorený Louie Simmonsom a rozšírený Daveom Tateom, Jimom Wendlerom a ďalšími borcami Z West Side z Ohia. Tento systém využíva konjugované metódy a osvedčil sa ako neuveriteľne efektívny pre pokročilých cvičencov.



Čo je konjugovaná metóda?

Nie je to žiadna zvláštna metóda tréningu, ale spojenie troch metód a jej základ vznikol z ruskej konjugovanej sekvenčnej metódy. Borci z West Side ji zakomponovali do svojho programu. Ale dá sa povedať, že táto metóda pochádza z tréningov z východného bloku. Konjugovaná metóda zahrnuje 3 štýly tréningu v jednom týždni. Tieto techniky sú popísane v článku periodizácia (ME, DE, RE).



Ako vyzerá WSB Tréning?

WSB týždenný rozpis vyzerá takto – jedná sa o 4 tréningy týždenne:

1. ME Benchpress

2. ME Drep

3. DE Benchpress

4. DE Drep



Tréning môže teda vyzerať takto:



Týždeň 1

Pondelok – Tréning 1

Utorok – Voľno

Streda – Tréning 2

Štvrtok – Voľno

Piatok – Tréning 3

Sobota – Voľno

Nedeľa – Tréning 4



Týždeň 2

Pondelok – Voľno

Utorok – Tréning 1

Streda – Voľno

Štvrtok – Tréning 2 atď.



Niekoľko základných pravidiel:

A, Majte čo najviac odpočinku v okolí ME dní, sú najťažšie na zotavenie

B, Aby vás tréning bavil choďte drep-benchpress-drep-benchpress ako drep-drep-benchpress-benchpress

C, ME dni zahrňujú JEDEN ME cvik. Nebuďte tak horlivý a necvičte celý tréning všetky cviky takto!

D, Skúste trénovať DE dni aspoň 72 hodín po ME tréningu



Týždeň 1

Pondelok – ME drep

Utorok – Voľno

Streda – DE Benchpress

Štvrtok – Voľno

Piatok – DE Drep

Sobota – Voľno

Nedeľa – ME Benchpress



Aké sú najlepšie ME cviky?

1, Benchpress, benchpress úzkych úchopom, benchpress na šikmej lavičke hore alebo dole, benchpress obráteným úchopom, talk na zemi (floor press), board press, JM press...

2, drep alebo mŕtvy ťah – všetky druhy, ďalej GM (good mornings – predklony s činkou za hlavou), predný drep, zercherov drep, manta ray drepy...

Poznámka: Powerlifteri menia každý týždeň ME cvik, kulturisti raz za 3 týždne, ale tu záleží na každom osobitne.



Aké DE cviky?

Rovnako ako ME, ale nedoporučuje sa ich tak často meniť. Stačí 6 – 8 týždňov jeden.



Ako vyzerá ME Benchpress deň?

3 série, 1 séria s váhou nad 90% 1RM

Support exercise (podporný cvik) – iný tlakový cvik, hlavne na tricpes 3 – 5 x 5

Asistenčný cvik na triceps – tricepsové extenzie.

Asistenčný cvik na latissimi/zadné delty – nejaká forma príťahov

Asistenčný cvik na ramená – predpažovanie alebo upažovanie. Nie tlaky – radšej použiť ako ME cvik

Rehabilitačný cvik na ramená – L raises/rotátory alebo na lakte (vysoký počet opakovaní stláčania kladky)



Ako vyzerá ME Drep deň?

ME cvik 3 série, 1 séria nad 90% 1RM

Podporný cvik – glute ham raises, rumunský mŕtvy ťah 3 x 5

Asistenčný cvik na zadok

Asistenčný cvik na hamstringy

Asistenčný cvik na spodný chrbát

Ťažký cvik na brucho



Tieto schémy sa hodia skôr pre powerlifterov. Pre kulturistov sa hodí skôr toto:



Deň 1 – ME deň – vrch

ME tlaková varianta 1 x 3 100% ME, 2x 3 90% 3RM

Zhyby so záťažou 4 x 5 – 6

Základné tlakové cviky – 3 x 5 – 6

Pendlayove príťahy 4 x 5 – 6

Tricepsové extenzie v ľahu s veľkou činkou 2 x 10 – 15 (meniť uhol každé 2 – 3 týždne)

Upažovanie 2 x 10 – 15



Doporučený ME cvik – benchpress úzkym úchopom, benchpress obráteným úchopom, benchpress stredným úchopom, benchpress na šikmej lavičke (cvik meňte každý týždeň až 3 týždne)

Doporučená základná tlaková varianta – tlak s jednoručkami (rôzne uhly), žiadny z vyššie uvedených cvikov



Deň 3 – ME deň – spodok

ME GM/mŕtvy ťah 1 x 3 100% ME, 2 x 3 90% 3RM

ME varianta drepu 4 x 5

Reverse hypers 3 x 8 – 12

Glute ham raises 3 x 8 – 12

Upažovanie – 2 x 10 – 15



ME GM/ťahy – koncentrický GM, GM v sede, mŕtvy ťah zo zeme, mŕtvy ťah zo stojanu, ťah z podložiek

Doporučená varianta drepu – predný drep, box drep, sumo drep



Deň 5 - RE deň – vrch

RE hlavný tlak – 3 x 8

Zhyby so záťažou 4 x 8 – 12

RE tlaková varianta – 3 x 8

Yatesove príťahy 4 x 8 – 12

Bicepsový zdvih 2 x 10 -12

Upažovanie 2 x 10 -15



Doporučený hlavný RE tlak – benchpress (jasné, je to král!), šikmý, na negatívnej lavičke, kľuky so záťažou

Tlaková varianta – žiadny z vyššie uvedených tlakov, mal by to biť cvik na naše slabiny.



Deň 7 – RE deň – spodok

RE drep 5 x 8

RE GM/ťah 4 x 10

Reverse hypers 3 x 8 -12

Glute ham raises 3 x 8 -12

Upažovanie 2 x 10 – 15



RE drep – viď. Varianty ME, môžete urobiť v sérii aj 20 opakovaní, ale potom zredukujte počet sérii

RE GM/ťah – normálne Good Mornings, sumo mŕtvy ťah s napnutými kolenami, mŕtvy ťah v stojane.