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A Multiyear Plan
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Louie
Simmons
Articles 2000
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WORLD
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Category: Louie Simmons Articles 2010

Last Updated on Sunday, 16 June 2013 08:32

Don't Chase
your Tail

Renowned sports scientist A. S. Medvedyev wrote a text called A System of

Multi-Year Training in Weightlifting (1986). It was translated by Andrew
Charniga, Jr. It presents a system to train for and compete in the Olympics.
Of course there is much information about training of all respects and how
to achieve results at the correct time in a long-term plan. Someone once
said, When you fail to plan, you plan to fail.
Another highly esteemed sports scientist, Tudor Bompa, wrote several
books on all subject matter including long-term periodization. In Bompas
book entitled Theory and Methodology of Training (1997), he discusses
training of many lengths of time. The Greek Philostratus, an ancient scholar,
proposed a four-day system, referred to as the Teter system. Men such as
Tudor Bompa, A. S. Medvedyev, and the late Y. V. Verkoshansky and others
such as the Bulgarians Felix Meerson and Hiden had much to do with the
short- and long-term planning of the Bulgarian weight training system
(Enver Turkileri, 1997).
Long-term planning must also address not only adaption but also
restoration and how to avoid accommodation. If you read the book
Adaption in Sports Training, a weekly plan turns into a monthly and then a
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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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yearly plan and of course a multiple-year plan.

By 1983, I had been participating in powerlifting for 27 years, but I had no
formal plan; my plans or dreams turned into mostly nightmares. I realized
that the key to success was part physics, part biomechanics, and very
importantly mathematics. Here, I present a long-term plan that has passed
the test of time. Dave Neutron Hoff has used this plan since he was 14
years old with a 400-pound squat. At 19 years old he had a 1005-pound
squat. Now at 22 years old, he has a 1075-pound squat and a total of 2750
pounds at 260 bodyweight.
All of my methodologies came from the former Soviet Union system and
their highly respected sports scientists and coaches. The strongest lifters lift
the heaviest weight most often. I dont mean lifting 20 pounds heavier than
their training partners on max effort day, but on the dynamic day. Many
people with a small grasp of training cant understand this. But this is
simply math, as outlined below.
For speed strength the combination is 50-60% barbell weight, plus 25%
band tension at the top. I based this on 1000-pound squatters; we have 16
in all. A 1000-pound squatter would use 500, 550, and 600 in a three-week
wave with 250 pounds of band tension at the top and 100 pounds at the
bottom due to band shrinkage. So 500 pounds of bar weight is 600 pounds
in the bottom and 750 pounds at the top. The second week 550 pounds of
bar weight is 650 pounds in the bottom and 800 pounds at the top, and the
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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 Plan: From a 400 to a 1000-Pound Squat

The
Dynamic Duo

400-Pound Max Squat

percentage

weight (pounds)

reps

lifts

band tension

50%

200

122

24

25%

55%

220

122

24

25%

60%

240

102

20

25%

Bar Speed is 0.8 m/s avg

Pre Meet
volume
Training
4800

Measuring
5280
Speed
The
480 Unit
Tendo
General
Physical
Preparedness

450-Pound Max Squat

Deadlifting
on the Rise

percent

Back and AB
Training

weight
(pounds)

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reps

lifts

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band tension volume

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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

Bar Speed is 0.8 m/s avg

Training The
Back
The
Conjugate
Method

500-Pound Max Squat

percent

weight
(pounds)

reps

lifts

band tension volume

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

Bar Speed is 0.8 m/s avg

Overcoming
Plateaus
More Big
Benches

550-Pound Max Squat

percent

Weight (pounds)

reps

lifts

band tension

50%

275

122

24

25%

55%

300

122

24

25%

60%

330

102

20

25%

Bar Speed is 0.8 m/s avg

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How
to
volume
Bench Press
6600
500
Easy
7200

Extra
6
Workouts
2
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Bar Speed is 0.8 m/s avg

Extra
Workouts
Explosive
Power And
Strength

600-Pound Max Squat

percent

weight (pounds)

reps

lifts

band tension

50%

300

122

24

25%

55%

330

122

24

25%

60%

360

102

20

25%

Bar Speed is 0.8 m/s avg

7920
Chain
Reaction:
7200
Accommodating
Leverages

Louie
Simmons
Articles 2004

650-Pound Max Squat

percent

weight (pounds)

reps

lifts

band tension

50%

325

122

24

25%

55%

355

122

24

25%

60%

390

102

20

25%

Bar Speed is 0.8 m/s avg

700-Pound Max Squat

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Circa
volume
Maximal
Phase
7200

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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

Bar Speed is 0.8 m/s avg

750-Pound Max Squat

percent

weight (pounds)

reps

lifts

band tension

50%

375

122

24

25%

55%

425

122

24

25%

60%

450

102

20

25%

Bar Speed is 0.8 m/s avg

Delayed
Transformation
volume
Chains
9000 and
Bands
10,200
Box
9000
Squatting
Angelo
Berardinelli
Amy
Weisberger

800-Pound Max Squat

percent

weight (pounds)

reps

lifts

band tension

50%

400

122

24

25%

55%

440

122

24

25%

60%

480

102

20

25%

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Advanced
System
For
volume
Beginners
9600

10,560

Louie
9600
Simmons

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Simmons
Articles 2005

Bar Speed is 0.8 m/s avg

Then and
Now

850-Pound Max Squat

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

Bar Speed is 0.8 m/s avg

Periodization:
Pendulum
Wave

900-Pound Max Squat

percent

weight (pounds)

reps

lifts

band tension

50%

450

122

24

25%

55%

495

122

24

25%

60%

540

102

20

25%

Bar Speed is 0.8 m/s avg

950-Pound Max Squat

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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%

Bar Speed is 0.8 m/s avg

Accommodation
volume

Louie11,400
12,480
Simmons
11,400
Articles
2006
Westside
Benchers
Using
Kettlebells

1000-Pound Max Squat

percent

weight (pounds)

reps

lifts

band tension

50%

500

122

24

25%

55%

550

122

24

25%

60%

600

102

20

25%

Bar Speed is 0.8 m/s avg

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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volume, 50% on average, with maximal intensity, hopefully more than

100%. Lastly, it is also important to perfect your form. This method will
prolong your lifting career and make it possible to lift your most.

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

Andrew Charniga, Jr.

Westside
Conjugate
System

Enver Turkileri, Yazen. Naim Suleymanoglu, The Pocket Hercules. 1997.

Specialty
Bars
Programming
and
Organization
of Training

Simmons, Louie. The Westside Barbell Book of Methods. 2007

Viru, Atko. Adaption in Sports Training. 1995.

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

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