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Louie
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Articles 2000
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Category: Louie Simmons Articles 2005


Last Updated on Saturday, 15 June 2013 07:47

Don't Chase
your Tail

Everyone should know what accommodation is. Accommodation causes


your performance to stagnate or decrease. Zatsiorsky stated that the
response of a biological object to a given constant stimulus decreases over
time.
For example, a football team will practice for hours and hours, but when
game time arrives, there are off-sides, holding, missed tackles, and fumbles.
Why? Could it be they practice the game too much and not the parts of the
game that cause the difficulties on game day?
How can a high school basketball player like Labron James be the number 1
pick in the NBA? Is it because they have forgotten the fundamentals of
basketball and merely play the game as a whole? Now a junior high school
player from Indianapolis is projected to be the top NBA pick after
graduation next year. How? Are they concerned only with the entertainment
value of the game and nothing else? Perhaps.
Is that why we cant win Olympic gold with superstar millionaires?
The U.S. Olympic lifters have a technique day. Why? The last world record
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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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by a male U.S. lifter was in 1969, Joe Dube. Olympic lifters, like ballplayers,
repeat the same activities over and over, only to stagnate after a short time.
I had to mention Olympic lifters so I can receive my fair share of hate email.
I always have the door open at Westside for them, but only Glen Pendlay
has made the trip.
Of course, all of us can experience becoming stale. How can we train the
squat without experiencing accommodation? At Westside we box squat, but
we change the box height occasionally or use a soft box (hassock) instead.
Most of us change the width of our stance during the same workout or
point the feet at different angles. Everyone carries the bar at the same place
on the back. We instinctively do this to take advantage of our best leverage.
This is, in itself, good. However what about the muscles you avoid training
by doing this? How can they be trained?
Using different bars can train neglected areas. We use a 3-week pendulum
wave, going from 50% to 60% in 3 weeks, then returning to 50%, etc.
A Safety Squat bar may be used for 3 weeks. A second loading maybe done
with a cambered bar for the next 3 weeks. Then perhaps a straight bar or
even a Manta Ray can be used for a wave.
To reduce accommodation to a greater extent, one must include methods to
accommodate resistance. This is done by including chains, bands, or weight
releasers amount of bands and chains added to the barbell weight. A
combination of bands, chains, or weight releasers with different amounts of
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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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each must be used as well.


Another proven method of changing the amount of work being done is to
change the length of the rest time between sets. This is reflected by the
intensity zone being used. Speed strength rest intervals can vary from 30 to
90 seconds between sets. For circa-max weights the rest can be 60 seconds
to 2 minutes and 30 seconds. This max depends on your GPP.
For bench pressing, the same procedure is used. For dynamic benching, one
can use chains, bands, weight releasers, or a combination of the three.
Instead of the regular bench press for speed work one can floor press. This
breaks up the eccentric/concentric chain.
A different method is to do speed work by lowering the bar to power rack
pins, relax the muscles on the pins, and then press up. The type of bar used
can also disrupt the process of accommodation. You can use a fat bar, a
Buffalo bar, or a MacDonald bar with a 5-inch or 3- inch camber.
Every time you change something and master its performance, you become
a better lifter or athlete.
The deadlift can be trained by doing box deadlifts off a 2- or 4- inch box, or
you can do rack pulls varying from having the plates 2 inches off the floor
to having the bar set at knee height or slightly higher. It is important to do
both sumo and conventional styles.
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Training
Equipment:
Never
Looking Back
The Squat
Workout
The
Regulation
of Training
The
Importance
of Volume
The
Dynamic Duo
Pre Meet
Training
Measuring
Speed The
Tendo Unit
General
Physical
Preparedness
Deadlifting
on the Rise
Back and AB
Training

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The deadlift can be done with Jump-Stretch bands over the bar. A doubled
mini-band adds 220 pounds at the top and about 100 pounds at the floor
level. A monster mini-band will add 280 pounds at the top and 125 at the
start. For more top-end tension, a single light band adds 100 pounds mostly
at lock-out.
The lightened method is also used frequently at Westside. This is done by
suspending the bar in strong bands 5 feet off the floor. This reduces the bar
weight by 135 pounds at the floor level. At lock-out the entire bar weight
originates from the bands. This creates a different type of speed of
resistance. Dont forget good mornings of different types.
Finally, lets look at the Olympic lifts. We know because of accommodation
that it is not advised to use standard exercises for a long cycle. The loading
system must change as well. We have found that a 3-week wave works best.

A note to college coaches: a full clean & jerk is two lifts: a front squat and
the jerk. If one simply tries to increase the C/J, it is only a matter of time
before failure strikes. A lifter may he quick to jump under the bar, but may
not be able to recover from the squat. The front squat must be pushed up,
not by front squatting, but by doing special exercises for the front squat. For
example, back squat off a low box with a full 2-second relaxed pause or
front squat off a box with a long relaxed pause. Use a variety of bars, e.g.,
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Louie
Simmons
Articles 2003
Training The
Back
The
Conjugate
Method
Overcoming
Plateaus
Part 3: The
Deadlift
Overcoming
Plateaus
Part 2: The
Bench Press
Overcoming
Plateaus
More Big
Benches
How to
Bench Press
500 Easy
Extra
Workouts 2
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Buffalo bar, 14-inch-cambered bar, Safety Squat bar, in addition to the


Reverse Hyper machine, pull-throughs, 45-degree hypers, heavy glute/ham
raises, inverse curls, belt squats, weighted sled pulls, and pistol squats. Use
bands and chains, plus weight releasers. For pulling, use at least two grips
for cleans and snatches. Stand on a 2-inch platform for power-cleans and
power-snatches. Do straight-leg power-cleans and power- snatches. Use
kettle bells with one or both hands. Do functional isometric pulls adjusted
with bands. This is just a small list.
It must be said that in the beginning proper form should he taught early in
the training of novices. Then more exercises for strength are added to the
training. This is the conjugate method, where special exercises will correct
technical flaws. Most of the exercises I have talked about are close in form
to the classical lifts.
The training volume must greatly differ from workout to workout. This
means total volume as well as intensity zone. Ben Tabachnik, inventor of the
track parachute, said, to never adapt to training is to adapt to training. And
this is our philosophy also. There are 35 men who have totaled 2400 or
more. At Westside we have 25 members and five of them total over 2400.
They have accomplished this by not falling into the trap of accommodation.
You must plan for specificity, which means whatever will raise a particular
lift. It seldom is possible to just do this lift. I believe that is why power-lifters
are the most successful of all weight sports. Just think for a minute how
many special training devices powerlifters use for each lift. There must be
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Workouts 2
Extra
Workouts
Explosive
Power And
Strength
Circa
Maximal
Phase
Chain
Reaction:
Accommodating
Leverages

Louie
Simmons
Articles 2004
Training
Methods
Part 2: Max
Effort Day
Training
Methods
Part 1:
Speed Day
The
Conjugate
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20 for each. For this, I applaud all my powerlifting friends all around the
world.

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Professional
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and Reactive
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Leg Strength

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