Re: Louie Simmons on Barbell Shrugged
I felt his Bench Manual and Squat/Deadlift Manual are easier reads.
The Book of Methods is a compilation of a lot of articles over the years, hence it seems to come from many different directions at once.
Dave Tate's Periodization Bible is a good Conjugate Summary. It's not 100% Westside, but reading through that should make it easier to listen to Louie.
The basic points I got from the show is that:
Unless you have elite levels of strength for your sport, you need to build absolute strength. So if you can clean and jerk 400lbs, WOD's with 135 cleans will be much easier. Therefore, most newcomers to CrossFit and those not competitive at the games/regionals should be working absolute strength.
Attack your weaknesses. This can be from a total training perspective or on a body part analysis. He feels our Oly lifters focus on speed/technique but then want to set a clean and jerk record with a low max front squat. Your front squat should outdistance your clean so you have reserve when you are setting a clean record. If you strong but slow, work on speed. Fast, but weak work on strength. If your lifts break down, figure out what muscle is weak and attack it with special exercises.
He believes in working the parts to build the whole and to not drill the same styles over and over to prevent accomodation. So instead of doing WOD after WOD hoping to improve strength, speed and endurance, train strength, train speed and train endurance. Then bring them back together.
Obviously, he feels his method addresses this the best. Do Max Effort Workouts to build absolute strength. Use dynamic effort workouts to build speed. Use assistance work on those days to build your muscular weaknesses. Then do other workouts to build endurance, practice CF moves and then test with WODs.