Christian Thibaudeau (2003-01-26 10:00:45 1986)
the training split is morphed into the following:
Day 1: Maximum effort squat/deadlift day
Day 2: OFF
Day 3: Maximum effort bench press day
Day 4: OFF
Day 5: Dynamic effort squat/deadlift day + power snatch and power clean variations
Day 6: OFF
Day 7: Dynamic effort bench press day + jerk variations
So the maximum effort days are unchanged compared to the original Westside system. Only the dynamic effort days are modified.
Modifications to do in the dynamic days
The following modifications must be made for the hybrid to work:
1) The addition of the Olympic lifts to their respective training day (power snatch from blocks and power clean from blocks on day 5, push jerk on day 7).
2) The reduction of the regular speed work. With the addition of two high acceleration exercises on the dynamic squat day it is necessary to reduce the volume of dynamic squat work to avoid overloading the nervous system. So instead of performing 10-12 sets of 2 reps, you will limit yourself to 5-6 sets of 2. The same thing is to be done for the dynamic bench press.
3) Reordering of the workout. During the dynamic days, the Olympic lifts are performed first.
Volume and intensity selection for the Olympic lifts
The volume for the Olympic lifts should be kept relatively low as these exercises are already very demanding on the CNS.
For the power snatch and power clean 3-4 sets of 2-3 reps should be performed. When combined with the dynamic squat this will give you between 11-14 sets of speed work.
On the push jerk (or power jerk) you can do a bit more sets because you only use one Olympic lift on the dynamic bench day. 5-7 sets of 2-3 reps is adequate and will give you 10-13 speed sets on that day.
The general Westside rule is to keep the intensity (load on the bar) between 50-60% for the dynamic work. For the Olympic lifts that percentage is increased a bit because even at a relatively high percentage they remain an explosive exercise. An intensity of 70-80% is best on the Olympic lifts, with an occasional set at 85-90%.
So what does it look like?
To the exception of the additional Olympic lifts and the slight modifications to the dynamic days, the routine stays exactly the same as a regular Westside program (that?s why it might be important for you to read a lot on the Westside system before designing your own hybrid). The only thing that might change is the inclusion of snatch grip deadlifts from various heights (from floor, from blocks, standing on a block) as a maximum effort exercise for the squat/deadlift. But just to be clear, here?s what the dynamic effort days could look like:
Dynamic effort squat/deadlift + power clean and power snatch
A. Power snatch from blocks
Sets: 3-4
Reps: 2-3
Intensity: 70-80%
Tempo: explosive
Rest between sets: 45 seconds
B. Power clean from blocks
Sets: 3-4
Reps: 2-3
Intensity: 70-80%
Tempo: explosive
Rest between sets: 45 seconds
C. Dynamic box squat (with bands or chains if possible)
Sets: 5-6
Reps: 2
Intensity: 50-60%
Tempo: 21X (controlled down, very short pause on the box, explosive up)
Rest between sets: 45 seconds
D. Reverse hyper/glute ham raise/natural glute ham raise
* These are in order of effectiveness, select the one available to you
Sets: 3-4
Reps: 8-10
Intensity: 70-75%
Tempo: 20X
Rest between sets: 60-90 seconds
Dynamic effort bench press + jerk
A. Push jerk
Sets: 5-7
Reps: 2-3
Intensity: 70-80%
Tempo: explosive
Rest between sets: 45 seconds
B. Dynamic bench press (with bands or chains if possible)
Sets: 5-6
Reps: 3
Intensity: 50-60%
Tempo: 20X (controlled down, explosive up)
Rest between sets: 45 seconds
C. Lying barbell triceps extension
Sets: 3-4
Reps: 8-10
Intensity: 70-75%
Tempo: 201
Rest between sets: 60 seconds
D. Dumbbell lateral raises
Sets: 3-4
Reps: 8-10
Intensity: 70-75%
Tempo: 201
Rest between sets: 60 seconds
E. Rear delt raises
Sets: 3-4
Reps: 8-10
Intensity: 70-75%
Tempo: 201
Rest between sets: 60 seconds
Of course this is only an example. The strongest facet of the Westside system is its versatility: you can adjust and tweak it to better fit your needs and capacities as long as you stay within the basic principles of the system.
This hybrid is a very powerful training approach for athletes interested in improving their physical qualities as much as possible. To the hybrid you can add other elements such as general physical preparation work as well as speed and agility drills. Hopefully this article will have sparked some ideas in you. The premise of this system is to think for yourself, work hard and reap the rewards!
Christian Thibaudeau (2003-01-26 13:28:29 1994)
The rest of the program stays exactly as a regular westside plan. Only the dynamic days are changed.
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-maybe I'll kepp them secret..... Actually I just bought some chain at home depot and worked with them tonight and had a great workout.
