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Index

• PART I
  • FOREWORD
  • FOREWORD FROM THE EDITOR
  • WESTSIDE STRENGTH TRAINING FUNDAMENTALS
    • World of Strength and Power
    • The Organization of Training
    • The Regulation of Training
    • Percent Training
    • Time in Strength Training
    • Importance of Volume
  • TRAINING METHODS
    • Conjugate Method
    • Maximal Effort Method
    • Dynamic Effort Method
    • Repeated Effort Method
    • Methods Breakdown in Training
    • Contrast and Reactive Methods.
  • WESTSIDE SYSTEM INTRODUCTION
  • DEVELOPING SPECIAL STRENGTHS
• PART II
• TRAINING OF THE POWERLIFTS
  • Tecnique
• PERIODIZATION
  • Intencity Zone Loading
  • Controlling Volume
  • Speed Training
  • Off Season Training
  • Advanced System for Beginners
• WESTSIDE BENCH PRESS TRAINING
  • Dynamic Effort Day
  • Maximum Effort day
  • Periodization for the Bench Press
  • Intencity Loading for the Bench Press
  • Loading for Repetitions
  • Sample Bench Press Workouts
  • Westside`s Top Benchers Training
• THE SQUAT
  • Using the Box in Squat
  • Squat Training
  • Periodization in Squat Training
  • Intencity Loading for the Squat
  • Sample Squat Workouts
• WESTSIDE DEADLIFT TRAINING
  • Exercises for the Deadlift
  • More on Technique
  • Using the Conjugate Method in the Deadlift
  • The Reverse Hyper Machine
  • Westside Deadlift Favourites
  • Periodization for the Deadlift
  • Speed Training for the Deadlift
• BANDS AND CHAINS – RESEARCHING RESISTANCE
  • Accomodating Resistance
  • Using Chains in Training
  • The Force – Velocity Curve, Science Behind Bands
  • The Effect of Bands – Virtual Force
  • Training with Bands – An Overview
• OVERCOMING PLATEUS
  • The Minimax Point
  • Staggered Loading Effect
  • The Squat
  • Bench Press
  • The Deadlift
• PREPARING FOR A CONTEST
  • Overall Program Guidelines
  • Designing Your Training Outline
  • Delayed Transformation
• GENERAL PHYSICAL PREPARATION
  • What is GPP ?
  • Sled Work
  • Extra Workouts
  • Designing Your Extra Workouts
  • Foundational Training for the Powerlifts
  • Bench Press, The Squat and Deadlift
• SPECIAL EXERCISES – TRAINING THE MUSCLES
  • Back Exercises
  • Leg Exercises
  • Abdominal Exercises
  • Tricep Exercises
• PLYOMETRICS AND POWERLIFTING
  • The Practise of Plyometrics at Westside
  • Explosive Leg Strength
  • Using the Virtual Force Swing
• PART III
• MISINFORMATION ON STRENGTH TRAINING
  • US Approach
  • The Bodybuilding Approach – Hit or Miss ?
  • Misinformation on Bands
  • Recommended Reading by Louie
• THOUGHTS ON EQUIPMENT
  • Personal Gear
  • How to Use a Bench Shirt
  • Coaching Equipment – The Tendo Unit
  • Gym Equipment
• WESTSIDE BARBELL STATISTICS
  • Top 10 Charts
  • Westside Club Stats
• WESTSIDE EXERCISE INDEX