In the previous blog I talked a little about the basics of strength training and discussed a simple approach to periodization. I will now look at a couple of different approaches to periodization and continue the discussion about the fundamentals of strength training for powerlifting.

The first approach I want to discuss here is what is referred to as “Westside”. Westside barbell is a gym, but there is now an approach to lifting that is based loosely on the ideas associated with their training. The basic components are maximum effort, repeated effort and dynamic effort lifts. Training is typically periodised, but in much shorter blocks, like 3-8 weeks, and loading is generally very heavy for ME lifts. One of the ideas at work here is that CNS fatigue can be avoided with heavy load training in two interrelated ways- firstly- that changes to the lifts, by way of variations, will help avoid CNS fatigue- and secondly, they utilise short but rapidly increasing intensity over a few weeks.

I want to focus on a few things.

Variation
One of the ideas behind westside approaches is built on the understanding that loading is a form of specificity and that maximal strength is best developed using heavy loads. A limited factor with this will be fatigue. One of the ways of managing this is the idea of rotating or varying exercises. Variation also builds on the idea that in order to keep moving forward you need to change things up. It also allows the lifter to address specific weaknesses. So, for example, for bench press a lifter might do 4 weeks of straight benching, followed up by four weeks of floor press, following up by four weeks of board pressing. There is likely to be variation within the blocks as well in terms of loading and reps.

Max effort
Max effort lifts are the lifts performed with the heavier loads, typically over 80% and often right up to a 1 rep max. As suggested above, max effort lifts include variations of competition lifts, as well as competition lifts themselves. Louie Simmons, the westside guru, has said “after 3 weeks of the same exercise your progress will be retarded, but by switching the core exercises each week, this can be eliminated and progress can continue.”

Dynamic effort
Dynamic effort method typically focuses on developing optimal force generation by training explosively movements with submaximal loads, often with accommodating resistance (such as bands or chains). Louie has said that he doesn’t focus so much on different loading as much as different bar speeds. The dynamic work will also help build the overall volume of lifts per week and per month.
The other approach I want to look at is “Sheiko”.

If you google Sheiko you can easily find a range of templates out there- normally numbered or titled CMS, MS or a rated number. First off- the templates most find on the web are varied. It’s important to know that ideally the template you use will fit the lifter, not only in the sense that the 'rating' matches the technical and athletic abilities- but also that it is refined to their specific needs. So- my advice to beginners- the information online, for example, is not always spot on. Eric Talmant, an American lifter and coach, popularised Sheiko templates when he published them online 5 or 6 years ago, introducing the English speaking world to templates 29,30,31,32,37 then many others. The Russian versions did not have the numbering 29, 30, 31 etc that gives the impression that they run in sequence.

These are templates for rated lifters and they really suit different needs- in terms of where they fit into a lifting calendar as well as who they are suited for.
Dave Bates, another American coach also recommends one of his 9 week or 13 week modified programs- these are volume adjusted versions of 37, as the prep cycle, and 32, as the comp cycle. There are different versions, with different amounts of volume- with roughly the same average intensity. The combination of 37 and 32 appears to have been the most effective, as these two cycles are 'well balanced'.

The research behind these approaches has found that for most beginner and intermediate lifters the most effective way of building strength is through building volume. Volume will build muscular strength, but most importantly it will reinforce the motor patterns, building neural efficiency and technical excellence. It is here that lifters will build the greatest gains initially. The anecdote used is that of a new lifter. A newbie to the gym will experience incredible strength gains in the first 6-8 weeks of training. Many believe that this is due to muscular growth prompted by new stimulus. While muscular growth occurs, the research (muscle biopsy, for example) showed that it was not as significant as many assumed. The major gains are made through building motor patterns which increase neural/muscular efficiency, which results in greater power output.

The realization that follows is that training the movement can be more productive than training the muscles- by this I mean an emphasis on the powerlifting movements, instead of focusing on muscle groups will prioritize what builds optimal strength.

You will notice that with a template like 37 that the weeks increase volume from 1-3, then drop off, whereas intensity builds weeks 1-4. With Dave’s 13 week template weeks 5-8 repeat 1-4, but with more volume- achieved by adding a set or rep to the top work sets. This follows the basic approach that for most strength will be best build via volume. Some more advanced lifters and older lifters have found they experience better gains from increasing intensity- their cycles gradually build intensity rather than volume. Obviously all templates use intensity and volume as the main for a variation. Research has shown that in response to challenge (lifting weights) the organism adapts (grows)- the key to keeping moving forward is to keep challenging the organism- but the bodies adaptation is remarkable- a failure to maintain the challenge results in what most of us know as a ‘plateau’.

Variation has been seen as the key to continual progression. Bodybuilders talk about shocking the system by doing things differently. Of course if you push too hard you will challenge the organism too much- the result being a decrease in progression or regression. So research was conducted- literally decades worth- 1000s of lifters- focusing on the optimal way to build strength over a year, a number of months, weeks etc. Results revealed specificity built strength in movements, but variation was needed to keep progression moving- how much variation- what form? It depends on the level of the lifter.

Those with less experience require greater ‘practice’ of the movement and stand to gain the most through doing more of the movement- the greater the skill, the less volume is required, the greater the variation can be. For beginners, the variation is simply the variation of loading and reps/sets. As you get better at a movement, the less specific it needs to be. From lift to lift there are similar lessons- for e.g., bench is not as neurologically demanding as squat- therefore specificity is less important/effective in building strength for that movement. The research provides a generalized picture of strength development. Obviously, things vary from lifter to lifter. The rated templates provide us with a scientifically supported starting point. Sheiko says that as we have different lever lengths, muscular systems, recovery rates etc- we will all have different ways to train, to squat, to bench and deadlift. This lesson is about technique, but also what volume, intensity and degree of variation will produce the best gains.

Lifters should experiment- little by little- to learn what works for them. Allow the science of the system to provide the foundation for a personalized system. Focus on the movements (things like rack pulls and box squats, for eg, can differ from the powerlifts in terms of the biomechanics- a box changing centre of gravity and creating a leverage advantage that you can't reproduce in the free squat- so ensure you focus in the movement- so that box squats mirror free squats etc), never change things significantly- especially proscribed % or volume. To train smart- you should become the expert on your own lifting.

Part 3 will continue the discussion of Russian inspired approaches, along with Reactive Training Systems.

Stephen Pritchard

Go to Approaches to powerlifting (or getting strong): Part 3

Tags: weightlifting Stephen Pritchard