Recent content by ballast

I'm preparing for competition in amateur boxing and my training looks like this: Mon/Wednes/Fri: Strength Training and Plyometrics(in the morning) Interval Running(in the evening) Sun/Tues/Thurs: Conditioning Drills Skills Training Sat: Active Rest I've found that seperating my strength and...

Bottom-position zerchers are one of my most frequently used ME exercises.What I find most beneficial about them is that they are very effective for training the waist/core muscles, not to mention strengthening the legs and hips.

Towel chins.Throw a thick towel over your chin bar, grip one end in each hand and do chins.Once you've completed all the reps in your last set, hang as long as you can.This is a great exercise for the biceps and grip.

Overhead squats are a tremendous exercise.I think their two major functions are increasing back strength(especially the low back) and increasing hip flexibility. Dan John, one of the major proponents of overhead squats, has his shot and discus athletes focus on these and their goal is to do...

I got some good advice from members here concerning box squats, now I was hoping to get some advice or suggestions on my ME rotation for sq/dl day.First of all, do you Westsiders advocate having a pre-set rotation of exercises you do, or do you think it is best to go by feel and pick your ME...

Thanks for the responses guys.Very informative.I appreciate it.

I've got two questions for the guys and gals who train Westside style: 1) How do I go about making a box for box squatting?I train at home so I don't have access to those plastic steps used by the aerobics classes.What else can I use? 2) What should the height of the box be?Not sure if this...

If I'm doing a good morning off the pins aka bottom-position gms, I find it easier to have the bar on my low traps.For all other gm variations, I place it on the rear delts.

For chain suspended good mornings, you set youself up under the bar, then lift it from the bottom position.This is similar to doing a bottom-position good morning from the pins inside a power rack, but with the bar suspended from free moving chains, it is much easier to get the bar into the...

Ype.I should have mentioned that I lower myself until my chest touches the ground then use a quick push with my arms to reverse directions.These are incredibly difficult(for me anyway), but I'm sure they hit the hams effectively.Good luck with them.

Imnotdutch-Yes, I pivot on my knees.This is obviously a modified version of the exercise, so a more correct description would probably be floor gh raises.Since they are done off the floor, I put the pad under my knees to reduce the pain caused by kneeling on concrete.I have yet to add weight to...

I've had a lot of trouble with the bottom of my squat and two exercises that have helped me overcome this have been bottom-position back squats and bottom-position good mornings(wide-stance).Glute-ham raises were also very beneficial.I do mine by placing a heavy barbell against the wall.Place a...

b fold-If I remember correctly, you put together a Westside-based routine but do overhead presses instead of benching, right?If so, could you list your ME and DE upper body days?

This is an interesting read in regards to overhead pressing: http://www.cyberpump.com/features/stratstrength/keith002.html

b fold-have you ever tried overhead squats with two heavy dumbells?This might be a good exercise for your strongman training.The really hit your legs,hips,back and shoulders hard as well as helping you work on your balance and flexibility.