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Old 10-13-2013, 12:32 AM   #1
John Reese
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Westside Template?

Hey guys just looking for any advice on my template for my training for the next couple of months.

Monday: Maximum Effort Lower Body

Tuesday: Extra Workout Lower Body

Wednesday: Maximum Effort Upper Body

Thursday: Extra Workout Upper Body

Friday: Dynamic Effort Lower Body

Saturday: Dynamic Effort Upper Body


Each week I will be adding 3 conditioning sessions. These will not be Crossfit but rather a single modality for roughly 20 minutes in total. These are

Hill Runs
Swimming
Prowler Pushes
Rowing
Sled Drags
Sprints

I will pick 3 and add them in as I see fit rather than programming them strictly depending on my recovery.

I find if I drop conditioning work I struggle to get though my strength work with the weight and intensity I need.

Quick stats. 21 years old 170 pounds. 5 foot 10 tall. Squat 285 Deadlift 330 Bench 185.

Did Crossfit for about 3 years and decided I need to focus more on strength.
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Old 10-13-2013, 11:36 AM   #2
Christopher Walls
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Re: Westside Template?

If this is your first time with the westside program, stick to the original template. Also, how much research have you done on the WSBB program?
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Old 10-13-2013, 01:23 PM   #3
Robert Fabsik
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Re: Westside Template?

You might want to build in the extra work over time. Meaning, start with the 4 main Westside Workouts and maybe 2 conditioning sessions. Then after every 2-3 weeks add in something else and see if your progress stalls or not.

If you start with 9 workouts a week, and you don't make any progress, it might be hard to say what isn't working.

I think in the Book of Methods or one of his manuals, Louie recommends 1-2 extra workouts (6 total workouts a wee) to start and then build up.

Usually if you try to do everything at once you'll progress very slow if at all.

Not saying you can't have it all, but you need to build it over time.
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Old 10-13-2013, 07:53 PM   #4
Chris Mason
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Re: Westside Template?

What are these "extra" workouts of the same body parts the next day going to encompass?
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Old 10-13-2013, 08:28 PM   #5
John Reese
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Re: Westside Template?

Quote:
Originally Posted by Chris Mason View Post
What are these "extra" workouts of the same body parts the next day going to encompass?
Cheers for responding Chris was really looking forward to hearing your response.

The extra workout for the lower body will be set out

15-20 minutes of soft tissue work
10 minutes of sled dragging either forward or backwards
5 minutes of back extentions
5 minutes of light box squatting about 30% of 1rm
5 minutes of abs
15-20 minutes of soft tissue work

The reason for the back extentions is my erectors are weak and the empty bar box squatting is to improve hip mobility as well as some hamstring and glute work plus work on technique.

The extra for upper will be

15-20 minutes of soft tissue work
10 minutes of sled dragging - face pulls, rows, chest press so on.
5 minutes of one arm rows
5 minutes of upper back work - face pulls, dumbbell power cleans, back flies
100 band tricep pushdowns or bicep curls
15-20 minutes of soft tissue work

The one arm rows are for lat and shoulder strength/health same with the upper back work to help my squat deadlift and bench and the tricep pushdowns or bicep curls is to keep my elbows healthy and to flush them with blood to improve recovery.

These will not be done with massive weight. Mostly lighter weights with higher reps to really target weaknesses and to improve recovery.

The soft tissue work is to ensure I stay healthy.

The extra cardio style workouts will be done either 2 or 3 times per week depending on how I feel and will only be done hard if i feel good otherwise they will be done as LSD to increase work capacity but will be dropped back If I feel like my recovery is suffering. I feel like I need some cardio/metcon work otherwise I feel like my strength work suffers. I know there is a danger of trying to do everything at once but Louie talks about GPP and the need to be in good physical condition so this is what the 2-3 cardio-type sessions are set up to do. Also they may not be 20 minutes straight as they could be 1 minute on 1 minute off or something similar.

Last edited by John Reese : 10-13-2013 at 08:31 PM.
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Old 10-13-2013, 09:39 PM   #6
Andrew Bell
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Re: Westside Template?

Why try to reinvent the wheel when its not broke?

I understand active recovery, but I dont think what you have laid out is the best examples of it.
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