WSB method adapted for Sports

Elitefts QnA about adapting the WSB method to athletes. Response by Jim Wendler

"Perhaps you could do an article on how to keep the conjugate system simple for strength coaches and college athletes. It seems like too many college strength coaches are trying to reinvent the program by doing all sorts of things. An article on taking this style of training and using it for athletes (at the same time keeping it simple) would be helpful for alot of people.

Jay,

This is a great idea, except I think it's already been done. Dave Tate's article "The Periodization Bible, Parts I/II" goes over everything and puts it in the simplest terms possible. The template is so easy to understand and these articles, to me, are the best ever written. The "8 Keys" articles are also in the same vein. So with that in mind, let's break it down -

Dynamic Days

Bench Press - 8x3 @ around 55% of max. Bar should be lowered controlled and pushed up as fast as possible.

Box Squat - 10x2 with a three week wave (use about 55/60/65%). Again, bar is controlled on the eccentric and pushed up as fast as possible. Box height, for athletes, is usually an inch ABOVE parallel and the stance is slightly wider than shoulder width.

Form is paramount; nothing gets done without perfect form.

Max Effort days

Upper body - use floor presses, bench presses, board presses, inclines. For younger/less experience athletes 3-5 reps would suffice. Use 2 week mini-cycles and focus on form and breaking records.

Lower body - This gets a little hairy and has conflicting opinions on what to do on this day w/ athletes. If I was in charge of a college FB team, I would have them free squat using Prlipin's Chart. Again form!

Supplemental/Accessory Exercises

Upper body - focus on strengthening EVERYTHING: shoulders, lats, upper back, arms. Knowing what I know now, I would have many of the athletes have fun on this day and let them "pump it up" (for lack of a better term). This will keep them very happy and motivated. The trick is picking exercises that will help them but still let them improve their physique. Many will argue with this, but keeping morale at a high level is HUGE when training athletes...especially in large groups. Keep the exercise simple and BIG...you don't want to waste your time on teaching some kind of exotic lat exercise; focus your teaching on movements like the squat.

Lower body - focus on hamstrings, low back, quads, glutes, abdominals. Many of these muscles will be hit with a single exercise. Again, don't pick fancy exercises.

Using conjugated periodization as is done at Westside boils down to two things;

Two days are devoted to being explosive and moving the bar fast.

Two days are devoted to moving heavy weights (slow).

Pre-hab also needs to be addressed. But many of the exercises that are done in the weight room, if taught and PERFORMED correctly, will prevent many injuries.

I guess what I'm trying to say that the article has already been written; it's up to the coaches to truly understand the "why". After that, everything will fall into place and the programming will fall into place. The problem really can't be addressed in an article; but what I see is too much paralysis through analysis. I see too many coaches try complex training methods, circa-max phases, weird eccentric loading, complicated set/rep schemes, the workout from the latest guru etc. on athletes that are beginners and just need to learn how to properly squat or even pick up a loaded barbell from the floor with good form."