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Old 09-17-2013, 09:20 PM   #931
Robert Fabsik
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

The strength is a Westside Template and Rick has helped Louie coach CF Powerlifting Certs. But, it goes beyond a Westside Template in that Rick can help assess the individual needs of the athlete and knows how to motivate just about anyone.

A good model of programming like Rick's is:
www.goldenempiretraining.com (WFS)

Also check out Paulo's page:
http://spdcrossfit.com/ (WFS)
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Old 09-18-2013, 11:53 AM   #932
Lauren Croce
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Quote:
Originally Posted by Brook Ferguson View Post
Hi all,

Man talk about a huge thread! Ive tried to read some of it, but there is a heck of a lot to read.

Ive checked out the website: http://myultimateadvantage.com/index.cfm

Im just trying to get an idea of what his programming looks like? Looks like westside method?

Are you supposed to "buy" programming off Rick? Sorry guys for the questions, just trying to understand whats involved.
Hi Brook -
Like Robert suggested, check out Golden Empires site and Paulo's page. That should give you a good starting point. If you have questions beyond that, Rick is usually pretty good about speaking to people on the phone. I see you're in Australia, so it might be a bit challenging (financially or scheduling-wise) to get him on the phone, but it's definitely worth it. If you want his number, send me a PM and I'll be happy to help out.
Lauren
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Old 09-18-2013, 03:58 PM   #933
Brook Ferguson
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Lauren Croce View Post
Hi Brook -
Like Robert suggested, check out Golden Empires site and Paulo's page. That should give you a good starting point. If you have questions beyond that, Rick is usually pretty good about speaking to people on the phone. I see you're in Australia, so it might be a bit challenging (financially or scheduling-wise) to get him on the phone, but it's definitely worth it. If you want his number, send me a PM and I'll be happy to help out.
Lauren
Thanks Lauren. I might take you up on that in the future.

Well I finally read the last 99 pages or so and got some gems out of it. However the biggest one that I have been following Kane Greene's programming for about 2 months now - without knowing that he was heavily influenced by Rick. I did know however that his programming was "based" on Westside.

So I thought id post some numbers for you guys and a bit of history.

My old crossfit box we never did bench or box squats. I changed box's when i started to learn a lot more about programming (ie read louie's book) and a few others.

So anyway I fluffed around with a Oly program for awhile, which was great for Oly but not that good for crossfit I found, and then I found Kane's article on Tabata Time's and shot him a number of emails and started following http://www.movefastliftheavy.com/ (wfs) and now ive been on the program long enough to start testing old 1rm's.

High Hang Clean: 95 kilos - Old 1rm for a normal clean was 100!!!
Bench: Old 1rm for bench was 90 kilo's and last week I did 90 for 5rm!!!
On my old programming i struggled with a front squat of 110 kilos and last week I did 120 kilo's and probably could of done 125.
My jerk was 105 kilo's and this week I did 110 kilo's for 3rm!!! Funny story about this was I went for an 120 to see if i could do it and I just missed it.

I know those numbers arent big - but they are improving heaps - which im stoked with.

Havent tested anything else yet as it hasnt come up in the programming. Some more history about me is that I have had a bad lower back throughout my entire athletic career - as I get older (38) I find I need to be smarter about how I train. Hence trying to educate myself the best way possible with the goal of being the best version of myself. This is why the "westside" method has gotten me very interested. It seems as though it doesnt take as big toll on the body as say a high level oly program and there are more benefits not only for crossfit - but just to be more awesome at life in general.

This thread has been a great read. Keep it all coming along.

Cheers,

Brook
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Old 09-25-2013, 03:37 PM   #934
Vladimir Musman
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I just wanted to chime in on this thread - even though I am not currently training at Ultimate Advantage (therefore no blog posts to speak of yet) I still truly believe that Rick is one of the greatest coaches in the country right now. I was looking at his Facebook page, and apparently last weekend he did a seminar for CrossFit Durham, and a user left this following message on the page there - I thought it was the coolest thing ever and wanted to share it on here.

"Profound thanks to Coach Rick for a life-changing weekend. People, particularly in CrossFit, talk about pushing the envelope and testing limits. I thought I had some semblance of an idea where my limits were- Coach was the first one ever to tell me those limits were BS. Lo and behold, he was right. For my 40th birthday, I de-load box squatted 405.
Two Rules:
1- Eventually, it's gonna hurt.
2- Nobody cares.
Thanks for changing my life, Coach."
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Old 09-25-2013, 04:44 PM   #935
Courtney Green
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Last Monday night was quite eventful at Ultimate Advantage. I started off the morning with a max effort power snatch. It had been months since I had tested it and I wanted to see where it now stood. Before I started at Ultimate Advantage, my power snatch was at 110#. We only trained snatches in one workout all summer (yes, only one) and so I was curious to find out. Sure enough, I hit 141 pounds. Big improvement! And this is especially impressive since I hadnít been training the technique and I was certainly rusty. I was barely dipping under the bar and still nailed it. I think that speaks volumes of the training we do at UA.

In the evening, we performed max effort deload bench press with fairly light bands. Then Rick put me in the bench shirt. WOW, that was an experience! Itís extremely uncomfortable and I had raspberries all over my upper body when I got home. But I benched 315 and then hit 335. I probably wonít be wearing a bench shirt on a regular basis but it was fun, something different, and gave me a taste of what itís like to be a powerlifter, to an extent at least.

Overall, my time at Ultimate Advantage has been highly valuable to me. I showed up there with the original intention of taking my athletic performance to an elite level. Not only have I reached new heights athletically, but just the sheer amount of knowledge Iíve learned about strength training, power development, speed, and overall athleticism is staggering. I only recently realized just how much I had learned when I was writing new material for my blog. I could write all day about my observations from training with Rick- and I've realized most of it is somewhat counterintuitive to what many coaches say is "truth". But it works.

I've learned to develop creative solutions in my training. Iíve learned more about athletic performance in one summer than I could have learned getting an exercise science degree, in my opinion. And itís applicable to my training and in the training and coaching of others, which is the direction I want to go. Training with Rick has also enhanced my ability to train on my own and continue making great progress even when Iím away from UA.

I will say this though: Iím back home visiting family and so Iím having to train in a regular gym. Actually, the rec center of a university. And it sucks lol. Itís nothing compared to training at UA. Luckily I still have the principles in my head and apply those every time, but the environment isnít the same. Looking forward to training with Rick and the crew again!
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Old 10-03-2013, 04:13 AM   #936
Dare Vodusek
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

I just wonder...and I know this was already answered...but im also looking for POVs.

I've never seen Rich Froning do much of a stuff described in either of "these" programs. I also never spotted a box in his gym where he could be doing box squats...lets assume he does not do it, what does this tell us? Once an athlete reach a certain point in his strenght, he no longer needs to be doing everything in this program and just does some maintenance stuff to keep his strenght up? I remember Rich saying he gained too much muscle and had to loose it because they were making him suck at some of the gymnastic WODs...

PS, Rick Scarpulla, I hope you dont mind me borrowing your awesome quote for my signature?
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Old 10-03-2013, 04:35 AM   #937
Brook Ferguson
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

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Originally Posted by Dare Vodusek View Post
I just wonder...and I know this was already answered...but im also looking for POVs.

I've never seen Rich Froning do much of a stuff described in either of "these" programs. I also never spotted a box in his gym where he could be doing box squats...lets assume he does not do it, what does this tell us? Once an athlete reach a certain point in his strenght, he no longer needs to be doing everything in this program and just does some maintenance stuff to keep his strenght up? I remember Rich saying he gained too much muscle and had to loose it because they were making him suck at some of the gymnastic WODs...

PS, Rick Scarpulla, I hope you dont mind me borrowing your awesome quote for my signature?
Rich squats, does bench, snatch, c&j, sled pull and push, accessory work and i would say just about everything listed in these program's. From doing a bit of reading about Rich's training and why he is set apart from everyone is the following: Volume and commitment coupled with genetic freak = super dude.

From my understanding it is debatable on the best way forward for say crossfit once you reach a certain strength level. ie - what kind of work do you need to do to keep it up and what your benefits are. maybe another good example to use the barbell shrugged guys were saying in their podcast that kendrick farris was training at like 300kg squats for reps!!!! and thats an oly squat!!! so will be interesting to see if that "squat strength" can win him some competition.

Although Rich is like the 0.01% of the crossfit population. For the rest of us 99.9% if we get strong as frik and push your potential, then it can only help us setup for whatever it is we want to do. Crossfit, oly, strongman - or just being awesome.

For maybe a different take check out this article: http://www.allthingsgym.com/markus-k...ter-strongman/ (wfs)
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Old 10-03-2013, 04:48 AM   #938
Dare Vodusek
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

Sorry if my first question wasnt clear enough. I know Rich does a lot of "standard" stuff (as you listed), but I've never saw him nor the equipement for it, doing box squats or variants of exercises with chains/bands. Thats what I wonder about...those exercises which Rick Scarpulla highly recommends.
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Old 10-03-2013, 05:17 AM   #939
Brook Ferguson
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

No problem.

Well taking into account what I said before - programming for the rest of the 99% i guess i would be looking for best "bang for buck" exercises.

So in my own training i have been doing box squats and front squats. Box squats help me with my posterior and my glutes, front squats help me get out of the hole.

result was that i have smashed all my pb's. now i wasnt that strong to begin with, but take into account i have only been doing around two - three months of this type of programming to see these kinds of gains is quite impressive. to give you an indication just about all my old 1rm's are now 3rm's.

now does rich do this kind of stuff? i think i have read that he does. the frequency however? i have no idea.

from watching the latest barbell shrugged podcast today, jason khalipa made a very very good point about programming in general. its how you apply yourself that makes all the difference. combine this with a solid foundation (ie something like ricks programming) will make you a very good athlete.

just to add in: i follow: http://www.movefastliftheavy.com/ (wfs) for my programming.

Last edited by Brook Ferguson : 10-03-2013 at 05:22 AM. Reason: more awesomeness
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Old 10-06-2013, 06:28 AM   #940
Mike Kelley
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Re: My day with Rick Scarpulla of Ultimate Advantage (Westside 4 Athletes)

You are not Rich Froning. You will never be Ruch Froning.

My point is, you cannot use one person as a model for how to train. Find a smart program that works for YOU.
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