Special Strength Development for All Sports (Louie Simmons, 2015)

Source file: Special-Strength-Development-for-All-Sports-Louie-Simmons.pdf.txt

Domain: training / strength-conditioning

Tier: reports/tier-1-high-value-gaps

Used in artifact: artifacts/reports/tier-1-high-value-gaps.md

Abstract

The Westside Conjugate system: ME / DE / Reps template. Max Effort (1–3 reps, 90%+ 1RM, rotated lifts); Dynamic Effort (40–60% 1RM with bands/chains, 8–12 sets × 2–3 reps); Repetition (60–80%, 4–8 reps × 4–8 sets). Trains all four qualities weekly.

Key points

• Max Effort method trains neural drive at 90%+ 1RM, 1–3 reps, rotated lifts.
• Dynamic Effort method trains bar speed at 40–60% 1RM with accommodating resistance.
• Repetition method trains hypertrophy at 60–80% 1RM, 4–8 reps × 4–8 sets.
• Conjugate system trains all four qualities in the same week.
• Combined former-Soviet, Bulgarian, and Westside-Conjugate methodologies.

Raw dump (first ~1000 words)

Special Strength Development For All Sports By Louie Simmons Special Strength Development for All Sports Special Strength Development for All Sports by Louie Simmons Writer: Louie Simmons Editor: Doris Simmons and Martha C. Johnson Covers and layout: Scott D Web Graphics� Printer: Action Printing, Inc. Wisconsin Copyright � Westside Barbell, Louie Simmons 2015 No part of this book may be reproduced in any form or by any means without the prior written consent of the publisher. Except of the brief quotes used in reviews. Disclaimer: The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities may be too strenuous or dangerous for some people. The readers should always consult a physician before engaging in them. Picture, Paolo Bona i Foreword This book is intended for the serious coach and athlete. You'll learn while reading it that the Westside System is a combination of the former Soviet Union system, the Bulgarian system and the Westside Conjugate system. Brought together and reined, the result is the Westside System, which brings you a sophisticated method to reach the zenith of your sport. Soviet sports scientists and the information they collected from their programs and then provided in magazine articles and books made it possible for me to learn about their techniques and perfect my own. Scientists such as Zatsiorsky, Verkhoshansky, B. Tabachnik, P. Komi, Dr. Matveyev, Dr. Bondarchuk, Bosco, Berger, Vorobyev, Romanov, Schmolinsky, and many more � too many to list � played a role in my own strength education. A special thanks to Dr. Mel Siff, a great friend and supporter. I write this book in his memory and with deep affection for Mel and what he taught me over the years. iii TABLE OF CONTENTS Foreword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . iii Table of Contents . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . v Dedication . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xvii Introduction: The Conjugate System . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Things to Ponder ..................................................................................................... 2 Training Methodology ............................................................................................ 3 Repetition Method .................................................................................................. 4 Reasons for Small Special Exercises ...................................................................... 4 Selection of Exercises ............................................................................................. 5 Training in Intensity Zone ...................................................................................... 6 Explosive Strength (Trained at fast velocities) .......................................... 6 Speed Strength (Trained at intermediate velocities) .................................. 6 Dynamic Method .................................................................................................... 6 Maximal Effort Method (Trained at slow velocities) ............................................. 6 Training Intensities ................................................................................................. 7 Percent of Speed Strength Day ............................................................................... 8 The Sprint ................................................................................................... 8 The Plan ...................................................................................................... 8 Maximal Mechanical Power (Trained at one-third of maximal velocities) ............ 10 Muscular Endurance ............................................................................................... 11 A Method of Increasing Muscular Dynamic Endurance ............................ 11 Posterior Chain Training ............................................................................ 12 Two Methods ............................................................................................. 12 Non-Motorized Treadmill .......................................................................... 13 Power Sled Walking ............................................................................................... 13 Wheel Barrel Sprints .............................................................................................. 14 Sumo Deadlift ........................................................................................................ 14 Belt Squat/ Belt Squat Walk .................................................................................. 14 Walking with Medicine Ball .................................................................................. 15 Pulling Workout Plans ............................................................................... 15 Chapter 1: The Role of Strength in Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Special Strength ...................................................................................................... 19 Concentric Strength ................................................................................................ 20 Eccentric Strength .................................................................................................. 20 Static Strength ........................................................................................................ 20 Speed Strength ....................................................................................................... 21 Reactive Strength ................................................................................................... 21 Starting Strength ...................................