I have switched my training over from the traditional Eastern Bloc Progressive Periodization over to Block Periodization perfected by Westside Barbell.
Westside Barbell Club trains year-round to promote strength gains. Westside style focuses on building Speed-Strength and Power year round. Many of the theories proven by years of Westside Barbell Club breaking records left & right come from clinical sport specific studies done by rhew Russians and other Eastern Bloc scientists.
I have been training using methods I pieced together from reading translated Russian texts. Until a couple of weeks ago I didn’t have a full understanding of how to use my knowlege to put together a program that will make me strong and that will keep me healthy.
The Westside way of doing things is the best training system I have found to take me to the next level.
This is the 1st article of many to be written in the future about how to use the Westside Strength Training System to your advantage. No matter what your sport or your gym I will show you how to modify your training to get the best strength results of your entire life.
My goal for 2009 is to get Westside Certified. Westside Barbell Club training style is amazing, I haven’t felt better in my life. At age 43 I am stronger, better & faster than ever.
Be on the look out for many more reports. 2009 will be a Record Breaking Year for me. What about you?
YouTube Video: Dan Gilliland doing a 565 LB Squat @ 163 LB
Too many people choose Bodybuilding Exercises when working out in the gym while training for a sport. When training for a sport you need to choose exercises that closely mimic the motion you do while doing your sport.
While chosing exercises you must be carefult to choose exercises that create Positive Transfer of Skills and cause a minium of Negative Transfer of Skills.
In the article “Principles of Choosing Exercises in Training” published in Theory and Practice of Physical Culture, 6:5-7, 1969 by V.S. Avanesov - (Master of Sports U.S.S.R., Lenin Institute of Physical Culture) translated in Yessis Review of Soviet Sport interpreted by Dan Gilliland, V.S. Avanesov explains how to construct a system that minimizes the amount of Negative Transfer of Skills.
Negative Transfer of Skills can best be explained as “the incompatibility of chosen exercises suppressing the effectiveness of the work and expressed on the level of inadequate execution.”
To achieve a Positive Transfer of Skills you have to resolve which exercises are most similar to the functional movement of the athlete during the sport being played. For instance, the Bench Press is not the best movement to improve a golf swing but if you would look into twisting core speed movements you would get a better result.
The conclusion of the paper suggests to “choose exercises according to their level of favorability in relation to the competitive exercise & bring to a minium the use of exercises that interfere with the function of the main competitive exercise.”
Choose exercises based on how closely they resemble and relate to your competitive sport. The crispness of your play in your chosen sport will weigh heavily on how atuned your central nervous system is trained to function toward the movements most used in your chosen sport. How closely your exercises resemble your sport during the week relates to how well you will play during game day.
The basic foundation of Westside Barbell Club’s training philosophy is oscillating back and forth between Maximum Strength Training and Speed Training the same body parts every 72 hours.
Westside’s theory of training rests on the fact that burnout happens if you train above 90% of your 1 Rep Max for 3 - 5 weeks in a row. But if you drop your training down below 90% you will detrain Maximum Strength.
On days where Westside members are training below 90% they increase their speed to the point where they create just as much force as would be created if they wer lifting above 90% of their 1 rep max.
In a paper published in the Soviet Journal “Track and Field”, 9:14, 1975 called “How Much? Or How” written by V. Petrovsky and republished in “Yessis Review of Soviet Sport” highlights how much Intensity should be used.
In various previous studies it has been proven that absolute intensity of training and the amount of volume of weight moved have an inverse relationship. The more absolute intensity you experience the less volume of training you can take before burnout happens. The more volume of training you do the less absolute intensity you can handle.
Relative Intensity is a better tracker of near-term training performance than Absolute Intensity. Relative Intensity measures the relationship between Intensity and Volume. In 1972 several Sprinters trained with Higher Volume but lower Absolute Intensity and did not do well in competition because the lack of speed/strength.
V. Petrovsky comes to the conclusion that Absolute Intensity should be 55 - 60% of total Sprinter training. That equals 2 -3 workout sessions of the 5 - 6 workout sessions per week performed.
YouTube Video: penkkitreeni - speed bench press up to 190kg
“Are Depth Jumps Useful”
Track and Field, 12:9 1967
Юрий Verhoshanski
Translated in Yessis Review of Soviet Sport
hightlighted by Dan Gilliland
What are Depth Jumps?
Why would someone do them?
When would someone do them?
Are Depth Jumps effective?
Many years ago Dr. Verhoshanski noticed during the Triple Jump the athlete would get a longer jump because the tension created by landing and jumping again.
The Russians call this effect “the shock method”. The west calls this effect “Plyometrics”. The idea is that gravity causes your central nervous system to ignite more muscle fibers than usual to deal with the shock.
Dr Verhoshanski invented the training style of Plyometrics to increase strength by shocking the central nervous system to produce more power from your muscles. This method can create more speed and power that you can transfer to your sport.
Depth Jumps done off a box increases performance in multiple sports.The most important part of a Depth Jump is your rebound from your landing. If you add weight to your body you will increase maximum strength but you will slow down your dynamic strength.
The KEY ADVANTAGE to Depth Jumps is that it improves reaction time. If you raise your optimum box height before your body is ready you will slow down your reaction time.
The optimal height of the box for the athletes studied is 2 feet 6 inches to develop maximum speed. To develop dynamic strength a box height of 3 feet 9 inches is optimal.
The best way to prepare for Depth Jumps is to jump in place holding 70 lbs. The article doesn’t really explain how to hold the weight. If you hold pair of 35 lb dumbbells you should be able to do it. Just be careful with any new exercise. Always start light and work up to your own comfort level.
A prepared athlete only needs to Depth Jump 2 times per week. The less prepared athlete only needs to Depth Jump once per week. 10 reps per set with 2 sets per workout are usually sufficient. An Expert may want to superset with 2 heights, doing 10 reps with each height for 2 sets. The total number of Depth Jumps per workout, even for an expert, shouldn’t exceed 40 reps in total. YouTube Video: Dr. Michael Yessis speaks on the concepts of Plyometrics
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Dark Chocolate high in flavanols similar to the bioflavaniods in fruits and expecially grapes can increase blood flow in the brain by increasing more Nitric Oxide.
Source: Neuropsychiatric Disease and Treatment.
Volume 4, Pages 433-440
“Cerebral blood flow response to flavanol-rich cocoa in healthy elderly humans”
Authors: F.A. Sorond, L.A. Lipsitz, N.K. Hollenberg, N.D.L. Fisher
“We show that two weeks of regular Flavanol Rich Chocolate intake, providing 900 mg of cocoa flavanols daily, resulted in a significant increase in peak cerebral blood flow response in the middle cerebral artery.”
A lot of fat kids can have liver damage caused by having fatty livers. A study was done to show if being an overweight kid causes a fatty liver. The answer to the study is yes.
“An elevated [high intrahepatic triglyceride]{liver fat} IHTG content in overweight adolescents is associated with [Dyslipidemia is elevation of plasma cholesterol and/or TGs or a low HDL level that contributes to the development of atherosclerosis. - Merck Manual] {too much cholesterol or triglycerides} dyslipidemia and with insulin-resistant glucose metabolism in both liver and skeletal muscle.”
“Eating oily fish at least once per week compared with less than once per week was associated with a halving of the odds for [Neovascular Age Related Macular Degeneration]NV-AMD.”
Oily fish consumption, dietary [omega-3 fatty acid] [DHA] docosahexaenoic acid and [omega 3 fatty acid] [EPA] eicosapentaenoic acid intakes, and associations with neovascular age-related macular degeneration
“Our study suggests that compounds such as Sulforaphane from broccoli may help counter processes linked to the development of vascular disease in diabetes,” said Thornalley.
Diabetes
Published online August 4, 2008, as db06-1003
“Activation of NF-E2-related factor-2 reverses biochemical dysfunction of endothelial cells induced by hyperglycemia linked to vascular disease”
Authors: Mingzhan Xue, Qingwen Qian, Adaikalakoteswari Antonysunil, Naila Rabbani, Roya Babaei-Jadidi, and Paul J. Thornalley
Green Tea improves blood circulation by being a vasodilator. Green Tea significantly decreases levels of the bad cholesterol, oxidized LDL. Green Tea also decreases the levels of an immune protective enzymes that fights oxidized LDL, called anti-oxidized LDL IgM antibodies.
Journal of the American College of Nutrition, Vol. 27, No. 2, 209-213 (200
Published by the American College of Nutrition
Green Tea Reduces LDL Oxidability and Improves Vascular Function
“This study found that consumption of green tea extract by women for five weeks produced modifications in vascular function and an important decrease in serum oxidizability.”
Posted by dangilliland
Posted by dangilliland
Posted by dangilliland
