The Unmaking of an Athlete
The Unmaking of an Athlete
I sometimes wonder if there are any prerequisites at all to getting a job as college strength and conditioning coach.
Got Bench?
Got Bench?
I don't care what gym you train at there's always that one question that, essentially, is used as a measuring stick of your masculinity; “How much do you bench?”
Strength and No Holds Barred Fighting
Strength and No Holds Barred Fighting
“Strength is an essential component of all human performance and its formal development can no longer be neglected in the preparation of any athlete"
Why?
Why?
We’ve all been there. Whether it be in front of our families, while lying in bed with a significant other or while sipping on a few cold drafts with a new acquaintance at a bar, we’ve all encountered the question; “Why do you powerlift?”
The Glass is Half Full
The Glass is Half Full
Lifting is not who I am, but rather it is what I do. However, it is something I do not want to do without at this time. I have previously written about the situation with my arthritic shoulders.
Dragging Humor
Dragging Humor
“What on earth are you doing young man?” blurts the utterly bemused dog walker, as I was about to complete a 200ft trip of backward dragging. Knowing that she’d struggle profusely in trying to piece together what was going on, I politely stated that I was just doing some ‘fitness exercises’.
Five Things I Needed To Change as an Intermediate Lifter
Five Things I Needed To Change as an Intermediate Lifter
As an intermediate level powerlifter I realize that I cannot train like the Elite Level powerlifters.
Under The Bar: The Iron House Open
Under The Bar: The Iron House Open
I learned more about training during my preparation for this meet than I have any other one in the past. This is because it was one of the worst training cycles I have ever had. We will start with the meet and work backwards.
The Road to 700 by Mike Miller (as told to Dave Tate)
The Road to 700 by Mike Miller (as told to Dave Tate)
I began to seriously power lift in October of 1999. I had weight trained off and on since I was 15...
To The Beginner by Mike Miller (as told to Dave Tate)
To The Beginner by Mike Miller (as told to Dave Tate)
This article is intended to provide insight for the individual who is just starting out in powerlifting.
Southside Gym
Southside Gym
Dave trains at the mecca of powerlifting, Westside Barbell Club. What could I possibly add to the knowledge that pours out of that holy place?
My Trip to Westside Barbell
My Trip to Westside Barbell
This visit would be different than those previous because I was actually going to train on Saturday and Sunday as a bench and squat seminar attendee opposed to just watching the action.
Some Nerve
Some Nerve
The nervous system of athletes in speed and power sports can be enhanced by various means such as coordination exercises, structural work, and traditional power lifting methods.
Variation on Max Effort Training
Variation on Max Effort Training
There are two variations to this structure. For the sake of time and space, I will only discuss one at this time. The second variation is a bit more complicated and is recommended for an experienced lifter only.
Sick of Your Gym; Part 5 - Getting on the P-Chain
Sick of Your Gym; Part 5 - Getting on the P-Chain
Since I started the "Sick of Your Gym" concept we have received hundreds of emails and posts in regards to the many challenges you all face when training in commercial, private and school weight rooms.
Throw Away the Key
Throw Away the Key
The verdict was read without remorse or empathy. I was given the death penalty. In the medical field there is no due process or equal protection clause.
Big Numbers at the 2003 IPA Worlds
Big Numbers at the 2003 IPA Worlds
We both attended the 2003 IPA Worlds in Harrisburg, Pennsylvania this past August 8-10 and it got both of our competitive juices flowing. You couldn't help it. The chalk dust in the air, the screams of intensity, and the huge weight being moved was too much for two competitive athletes to handle.
Westside Raw- Is it possible?
Westside Raw- Is it possible?
I've heard every excuse in the book on why you cannot train in the same manner as Westside Barbell.
Squat Training: A Different Perspective
Squat Training: A Different Perspective
The program listed below was done by one of my training partners, Kevin Deweese.
Big B’s Believe It Or Not
Big B’s Believe It Or Not
I will admit that most people I know would say I am eccentric, some would say I’m an idiot, and my wife swears that I am a bit psychotic. On the same theme, the following incidents I will discuss can only be described as strange.
A Change of Epic Proportions: A Story a Long Way From Finished
A Change of Epic Proportions: A Story a Long Way From Finished
About 4 years ago I told myself I would become a strength coach. At this point in time, I had no idea what steps needed to be taken or where this career path would take me.
Beginner Mistakes, Part III; Have a Plan
Beginner Mistakes, Part III; Have a Plan
Here are 10 things that will help you plan your workouts and help keep you focused
In the Beginning
In the Beginning
Jim Wendler has written a great series on tips for beginners. I was talking to Dave Tate about it and he gave me the idea for this article. I want to share what my workouts looked like when I first got to Westside Barbell.
My Diary
My Diary
My intent with this article is to give you a sort of inside look at what I was thinking going into and during the meet.
Lift Like a Gym Rat, Kick Like a Mule
Lift Like a Gym Rat, Kick Like a Mule
Gym accidents are not funny. They may cause serious physical injury that may have both short and unfortunately long-term consequences. So it's with mixed feelings that I relate another "Legend of Iron Smith Gym" incident.
Beginner Mistakes, Part II: The Dynamic Bench Press
Beginner Mistakes, Part II: The Dynamic Bench Press
Having coached for several years and after attending several Force Training seminars, I see the same problems on dynamic bench day no matter where I am. These problems aren't always reserved for the beginner; I seem to make some of these same mistakes and have to take a step back and re-evaluate. Let us first take a look at the general parameters on this day so that we are all on the same page.
Beginner Mistakes - Part I: Max Effort Progression
Beginner Mistakes - Part I: Max Effort Progression
When I first started training using the Westside methods, I would often end my max effort exercise and feel like I didn’t do anything.
The Socratic Method
The Socratic Method
One of the first pressing, inquisitive minds who stepped on the face of this earth was Socrates.
Auto Regulatory Training Part 1
Auto Regulatory Training Part 1
The individual control and systematic manipulation of volumetric management is largely dependant upon the proper integration of critical training variables.
Super Compensation
Super Compensation
The reason to couple super compensation work with training work is simple, gain a reciprocative function of the fatigue-frequency relationship more often in a training stage.
Workout Wisdom
Workout Wisdom
When planning a training protocol, one must take into account the value of work administered in terms of function and time.
Barbell Bullshit
Barbell Bullshit
Maybe it's because I found out the hard way that you must vent information through a screen door in order to attain measurable improvements every training session in the real world. Maybe it's because I have been doing research lately on American training strategies and I got a swift kick of deja vu.
Auto Regulatory Training Part 2
Auto Regulatory Training Part 2
The training process must include a critical and determined degree of fatigue, followed by an appropriate duration to which Reserve Strength may be elicited.
Auto Regulatory Training Part 1
Auto Regulatory Training Part 1
The individual control and systematic manipulation of volumetric management is largely dependant upon the proper integration of critical training variables. Specifically, these elements that must be monitored in training for sport can be generally classified into the broad category of measurement.
FINNISH FINISH - NATIONAL APPROACH TO BOX SQUATTING
FINNISH FINISH - NATIONAL APPROACH TO BOX SQUATTING
Today many lifters talk about box squatting. Opinions vary alot. Some still state that using a box is a trick which has no effect to contest maxes at all.
Training the juniors
Training the juniors
What you learn while young you practice in the older age. When it comes to power lifting, the skills and techniques help you through your whole career.
Finnish Deadlift Secrets
Finnish Deadlift Secrets
Through out the years, the deadlift has been our ”national sport” here in Finland. World records has been broken since early 70´s. What makes Finns pull so much, what is their secret?
John Bott's Squat Rehabilitation Program
John Bott's Squat Rehabilitation Program
On June 17, 2000 while competing in the IPA York Barbell Strength Spectacular I completely ruptured my right patella tendon while setting up with my opening squat attempt of 780 pounds.
2002 – One Year in Review
2002 – One Year in Review
The 2002 IPA Nationals marked the one-year anniversary of my competitive powerlifting career.
If I were Emperor...
If I were Emperor...
In college I would often sit back with my friends and talk about things that we would change if we were in charge. This would usually happen after a few Miller High Life’s and some Jagermeister.
Training High School Athletes
Training High School Athletes
One of the most asked questions throughout the day was “What would you have done differently, if you knew what you know now?” And though I answered the question as best I could, I couldn’t help but rethink the question over and over.
General Training Journal For High School Field Athletes
General Training Journal For High School Field Athletes
When discussing training, there are many things to consider, such as speed work, building absolute strength, improving form, raising work capacity, recuperation, and selecting exercises and rotating them them in proper sequence to avoid adaptation.
Westside and the Log Press
Westside and the Log Press
Get fast and slam a big log up overhead. As an added bonus your bench will go up too.
Pick Your Poison
Pick Your Poison
This article is all about you, as a unique individual, training for your goals and based on your needs.
Restoration, Part 2
Restoration, Part 2
Last month I addressed the restorative measures of ice, massage, and rest to aid recovery. These methods are designed to not only increase workout performance and reduce injury, but help you feel better when you’re not training. Other useful methods include stretching, diet, supplementation, stimulants, and contrast methods.
Swinging at Bad Pitches
Swinging at Bad Pitches
What do you call it when someone makes a bonehead mistake in training? I am going to muster up all of my will power and be nice this time as I liken it to the baseball player that has fallen prone to poor pitch selection- swinging at bad pitches
Things I Have Learned
Things I Have Learned
Many times there is a tendency to over think your training program and it is easy to get confused with all the misinformation posted on the Web.
Restoration Methods
Restoration Methods
Now that you have moved your total training volume higher and your training frequency is higher, you may be wondering, “How do I recover from the increased workload?”
THE SPECIALIST BY KENNY PATTERSON
THE SPECIALIST BY KENNY PATTERSON
Kenny Patterson: As a bench press specialist I train somewhat different from the other members of the Westside Barbell Club.
Sample Workout
Sample Workout
Sample Westside Barbell Workout by Bob Youngs when he was training at the gym.
Westside Training and Football
Westside Training and Football
The other day I got off the phone with a friend of mine who coaches college football. I told him that I had recently consulted with Dave Tate about applying the Westside principles for a college football player
Preparation for the 2001 IPA Nationals
Preparation for the 2001 IPA Nationals
Here is a training diary and some thoughts on my preparation for the 2001 IPA Nationals.

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