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Louie
Simmons
Articles 2000
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Poor
Best
WORLD
POWERS
Don't Chase
your Tail
Louie
Simmons
Articles 2001
What A Gym
Really Needs
Training the
Lock-Out
Training
Strong Legs
for World
Records
The
Repetition
Method
Researching
Resistance
Percent
Training:
What is it
really?
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really?
Organization
of Training
Part 2
Organization
of Training
Part 1
HIT....... or
Mis
Fred: A Boldt
of Lightning
Explosive
Power And
Strength
Deadlift
Training
Louie
Simmons
Articles 2002
Visitors to
Westside
Training The
Back
Training
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third week wave is 600 pounds of bar weight, which is 750 pounds in the
bottom and 850 pounds at the top. This is truly accommodation. But the
most important point I will be making is for every 50-pound increase, a
jump in volume of 600 pounds must be made. Of course on max effort day
you must max out at the current strength you are at, plus have good form
and train your weaknesses. But lets look at the mathematical program that
will guide you.
Training
Equipment:
Never
Looking Back
The Squat
Workout
The
Regulation
of Training
The
Importance
of Volume
The
Dynamic Duo
weight (pounds)
reps
lifts
band tension
50%
200
122
24
25%
55%
220
122
24
25%
60%
240
102
20
25%
Pre Meet
volume
Training
4800
Measuring
5280
Speed
The
480 Unit
Tendo
General
Physical
Preparedness
Deadlifting
on the Rise
percent
Back and AB
Training
weight
(pounds)
reps
lifts
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(pounds)
50%
225
122
24
25%
5400
55%
250
122
24
25%
6000
60%
270
102
20
25%
5400
Louie
Simmons
Articles 2003
Training The
Back
The
Conjugate
Method
weight
(pounds)
reps
lifts
50%
250
122
24
25%
6000
55%
275
122
24
25%
6600
60%
300
102
20
25%
6000
Overcoming
Plateaus
Part 3: The
Deadlift
Overcoming
Plateaus
Part 2: The
Bench Press
Overcoming
Plateaus
More Big
Benches
Weight (pounds)
reps
lifts
band tension
50%
275
122
24
25%
55%
300
122
24
25%
60%
330
102
20
25%
How
to
volume
Bench Press
6600
500
Easy
7200
Extra
6
Workouts
2
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Extra
Workouts
Explosive
Power And
Strength
weight (pounds)
reps
lifts
band tension
50%
300
122
24
25%
55%
330
122
24
25%
60%
360
102
20
25%
7920
Chain
Reaction:
7200
Accommodating
Leverages
Louie
Simmons
Articles 2004
weight (pounds)
reps
lifts
band tension
50%
325
122
24
25%
55%
355
122
24
25%
60%
390
102
20
25%
Circa
volume
Maximal
Phase
7200
volume
Training
7800
Methods
Part
2: Max
8520
Effort Day
7800
Training
Methods
Part 1:
Speed Day
The
Conjugate
Method
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Method
percent
weight (pounds)
reps
lifts
band tension
50%
350
122
24
25%
55%
385
122
24
25%
60%
420
102
20
25%
The
volume
Bench
Press
Shirt
8400
Optimal
9240
Eccentrics
8400
More On
The
Conjugate
Method: The
Principle of
Variety
weight (pounds)
reps
lifts
band tension
50%
375
122
24
25%
55%
425
122
24
25%
60%
450
102
20
25%
Delayed
Transformation
volume
Chains
9000 and
Bands
10,200
Box
9000
Squatting
Angelo
Berardinelli
Amy
Weisberger
weight (pounds)
reps
lifts
band tension
50%
400
122
24
25%
55%
440
122
24
25%
60%
480
102
20
25%
Advanced
System
For
volume
Beginners
9600
10,560
Louie
9600
Simmons
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Simmons
Articles 2005
Then and
Now
The Virtual
Force Swing
percent
weight (pounds)
reps
lifts
band tension
50%
425
122
24
25%
Speed
Work
10,200
55%
470
122
24
25%
60%
510
102
20
25%
11,280
Reactive
Method
10,200
Prepare to
Bench
Periodization:
Pendulum
Wave
weight (pounds)
reps
lifts
band tension
50%
450
122
24
25%
55%
495
122
24
25%
60%
540
102
20
25%
volume
Part Two of
Myvolume
Journey
Deadlifting
10,800
Training
11,880
Part III
10,800
Deadlift
Training
Part II
Box
Squatting
Benefits
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percent
weight (pounds)
reps
lifts
band tension
50%
475
122
24
25%
55%
520
122
24
25%
60%
570
102
20
25%
Accommodation
volume
Louie11,400
12,480
Simmons
11,400
Articles
2006
Westside
Benchers
Using
Kettlebells
weight (pounds)
reps
lifts
band tension
50%
500
122
24
25%
55%
550
122
24
25%
60%
600
102
20
25%
Things You
volume
Should
Know
12,000
The
13,200
Lightened
Method
12,00
Squat
Workout
Periodization
Of Training
Math plays a major role in increasing strength. If you can do the wave at
your current max with the correct bar speed for speed strength
development (about 0.8 m/s), you will create a new squat record on meet
day. You must also raise max effort records all year long and work on your
lagging muscle groups to complement the speed work, done 72 hours
before.
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Isometrics
Bench Press
Workout
Louie
Simmons
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I will now give you some parameters of how to establish a contest max on a
box squat with no knee wraps or suit straps up. Jean Fry, a 123-pound
female, made a box squat with 280 pounds plus 140 pounds of band
tension at the top, which equals 420 pounds. She did a strong 415-pound
squat at a meet. As you can see, the top value is a strong indicator of how
much you can squat at meet time. On the high end 500 pounds of bar
weight and 375 pounds of band tension will translate to a squat of at least
800 pounds. Tony Ramos made 470 pounds of bar weight plus 375 pounds
of band tension on a box squat and squatted 810 pounds at the Cincinnati
Pro-Am at 181 pounds bodyweight. A bar weight of 550 pounds plus 375
pounds of band tension will translate to an 850-pound squat. A bar weight
of 600 pounds plus 375 pounds of band tension will, and has many times,
produce a 900-pound squat. A bar weight of 650 pounds plus 375 pounds
of band tension will produce a 950-pound squat. A bar weight of 600
pounds plus 440 pounds of band tension will equate to a 1000-pound
squat. A bar weight of 650 pounds plus 440 pounds of band tension will
produce a squat of 1050 pounds.
Tony Bolognone squatted the following:
1000 pounds with 600 pounds bar weight and 440 pounds band tension
1050 pounds with 650 pounds bar weight and 440 pounds band tension
Simmons
Articles 2007
The Squat
Strength
Training
Methods
Squats
Rack Work
Optimal
Training
Off-Season
Training
How to
Reach the
Top
Help Wanted
Eccentric
Unloading
Louie
Simmons
Articles 2008
The
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1100 pounds with 700 pounds bar weight and 440 pounds band tension
1130 pounds with 720 pounds bar weight and 440 pounds band tension
I can show many such studies like this. After all, we have 16 men who squat
at least 1000 pounds officially, plus 17 men who deadlift 800 pounds.
Remember, the volume must match your max strength, your form must be
flawless, and you must raise your max effort exercises and fortify your
weaknesses. When using a variety of bars to squat with, you must calculate
the different maxes from a contest max. Try a Safety Squat bar max, a 14inch cambered bar max, a front squat max, and so forth. By using different
bars you will avoid the volume accommodation effect. Tudor Bompa told
me I was doing flat loading, but after explaining the rotation of bars and
special exercises, I showed how to avoid all manners of the law of
accommodation. All progress in the classical lifts, meaning the snatch,
clean-jerk, squat, bench, and deadlift, depends on controlling volume and
the intensity zones laid out by many European sports scientists. I found this
to be the most important factor in making continuous gains and preventing
injuries. It is very important to maintain proper bar speed while doing all
sets. Just look at the equation F = mA (force equals mass times acceleration),
or look at the definition of power. Power is defined as work done divided by
the time used to do the work, or P = W/t. The more powerful one is, the
faster he or she can do the work. Next, match the work by your physical
capabilities by controlling volume on speed development day with
moderate intensity zones. On max effort day, 72 hours later, use a lower
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The
Forgotten
Weapon
Teen Lifting
Stats
Special
Strength
Queen of
the Iron
Game
Lower Back
Training
Bench
Lockout
Assisted
Eccentrics
Louie
Simmons
Articles 2009
Using the
Conjugate
System
Squat the
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Squat the
King Lift
Max Effort
Method
Dynamic
Method
Deadlifting
References
Bompa, Tudor. Theory and Methodology of Training. 1999.
Medvedyev, A. S. A System of Multi-Year Training in Weightlifting. 1986.
Translated by
Louie
Simmons
Articles 2010
Westside
Conjugate
System
Specialty
Bars
Programming
and
Organization
of Training
Deadlift
Training
Next >
Bench
Workouts
A.J. Roberts
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A Multiyear
Plan
2010
Powerstation
Pro/Am Meet
Louie
Simmons
Articles 2011
Westside
Gym
Requirements
Wave
Periodization
Top Five:
Part III. The
Deadlift
Top Five:
Part II. The
Bench
Top Five
Squats: Part I
Strong Legs
GPP
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Bench Press
Louie
Simmons
Articles 2012
The Squat
Deadlift
Training
Louie
Simmons
Articles 2013
Training
Mistakes
Part One
The
Conjugate
Method
Strength
Training 101
RAW
BENCHING
Professional
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Professional
Health Care
Reverse
Hyper
(Restore and
Increase
Back Health)
Increasing
Explosive
Strength
and Reactive
Method
through
Plyometrics
Explosive
Leg Strength
Back to Top
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