Just came out a few weeks back.. I'm waiting for my copy any day now. A very good addition I'm sure for anyone interested in anything remotely strength related lol.. Even if you're not interested in conjugate training at all, it'll have a ton of stuff that you can easily use to augment your training.
I'll follow this up with a full review.. I'm going to take into account that many members may not know too much about this method, and will see how well this book can put even the recreational lifter on the right path.
http://www.wsb-methods.com/
Index
PART I
FOREWORD
FOREWORD FROM THE EDITOR
WESTSIDE STRENGTH TRAINING FUNDAMENTALS
- World of Strength and Power
- The Organization of Training
- The Regulation of Training
- Percent Training
- Time in Strength Training
- Importance of Volume
TRAINING METHODS
- Conjugate Method
- Maximal Effort Method
- Dynamic Effort Method
- Repeated Effort Method
- Methods Breakdown in Training
- Contrast and Reactive Methods.
WESTSIDE SYSTEM INTRODUCTION
DEVELOPING SPECIAL STRENGTHS
PART II
TRAINING OF THE POWERLIFTS
PERIODIZATION
- Intencity Zone Loading
- Controlling Volume
- Speed Training
- Off Season Training
- Advanced System for Beginners
WESTSIDE BENCH PRESS TRAINING
- Dynamic Effort Day
- Maximum Effort day
- Periodization for the Bench Press
- Intencity Loading for the Bench Press
- Loading for Repetitions
- Sample Bench Press Workouts
- Westside`s Top Benchers Training
THE SQUAT
- Using the Box in Squat
- Squat Training
- Periodization in Squat Training
- Intencity Loading for the Squat
- Sample Squat Workouts
WESTSIDE DEADLIFT TRAINING
- Exercises for the Deadlift
- More on Technique
- Using the Conjugate Method in the Deadlift
- The Reverse Hyper Machine
- Westside Deadlift Favourites
- Periodization for the Deadlift
- Speed Training for the Deadlift
BANDS AND CHAINS – RESEARCHING RESISTANCE
- Accomodating Resistance
- Using Chains in Training
- The Force – Velocity Curve, Science Behind Bands
- The Effect of Bands – Virtual Force
- Training with Bands – An Overview
OVERCOMING PLATEUS
- The Minimax Point
- Staggered Loading Effect
- The Squat
- Bench Press
- The Deadlift
PREPARING FOR A CONTEST
- Overall Program Guidelines
- Designing Your Training Outline
- Delayed Transformation
GENERAL PHYSICAL PREPARATION
- What is GPP ?
- Sled Work
- Extra Workouts
- Designing Your Extra Workouts
- Foundational Training for the Powerlifts
- Bench Press, The Squat and Deadlift
SPECIAL EXERCISES – TRAINING THE MUSCLES
- Back Exercises
- Leg Exercises
- Abdominal Exercises
- Tricep Exercises
PLYOMETRICS AND POWERLIFTING
- The Practise of Plyometrics at Westside
- Explosive Leg Strength
- Using the Virtual Force Swing
PART III
MISINFORMATION ON STRENGTH TRAINING
- US Approach
- The Bodybuilding Approach – Hit or Miss ?
- Misinformation on Bands
- Recommended Reading by Louie
THOUGHTS ON EQUIPMENT
- Personal Gear
- How to Use a Bench Shirt
- Coaching Equipment – The Tendo Unit
- Gym Equipment
WESTSIDE BARBELL STATISTICS
- Top 10 Charts
- Westside Club Stats
WESTSIDE EXERCISE INDEX