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8/13/2019 ModifyWS4SB
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http://UndergroundStrengthCoach.com
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Modifying Westside for Skinny Bastards with
Underground Training, Part I
When I came across Joe Ds WS4SB article I was psyched big time. It was super simple
to follow for myself or my clients and it was also super effective.
How did I know it was super effective? I saw all the photos at Joes web siteand nothing
speaks better than results when it comes to proving your training works!
But, I knew that I wanted to tweak his program a bit and keep strongman training and oddobject training in the program on a regular basis unless weather did not permit so (winter
time).
If you look at the first WS4SB article, youll see 3 main workouts, 2 of which are upper
body and one is lower body. One of the upper body days is heavy, the 2nd
one is a
repetition day. The leg work is performed once a weak because many of the athletes
using WS4SB were playing their specific sport and doing a lot of running. Joe found a 2nd
leg day for these guys was not necessary.
What I switched here was to make this third day a FULL BODY workout using the
repetition method or make this day an entire strongman day.
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I followed the template of beginning a workout with a max effort (ME) or submax effort
(SE) movement followed by supplemental movements with moderate reps.
Our supplemental movementscame from a variety of tools:
- sandbags- kettlebells- kegs- bodyweight- stones
Above, supplemental work with one arm overhead stone presses for moderate reps
with short rest periods.
Most of Joes movements were in the form of barbell, dumbbell and bodyweight
movements. I liked the use of the odd objects because it forced athletes to wrestle with
their training tool just to get it going.
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We also performed more of our movements back to back, even the main lift. This might
be contradictory to using a core lift, but I wanted to keep the pace fast and furious.
Athletes all require strength and power endurance and this was a great way to incorporate
this method.
I found too many kids to be mentally weak and I wanted them to have to fight to get
their set going.
Looking at an upper body workout, heres what we might perform after a warm up:
1A) thick bar floor press work up to 2 x 2 5 reps
1B) bent over row variations (BB, DB or KBs) all sets in the 6 12 range
1C) abs any movement x 12 20 reps
Above, thick BB rows, a staple in our back movements and one of the best out there.
Too many people avoid this exercise which is a BIG mistake.
2A) incline DB bench 3 x 5 12 reps
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2B) pull up variations 3 x max reps
3A) mixed push up variations 2 x max reps
3B) farmer walk variations (Kbs, DBs, farmer handles, SB, Stone, Keg) 2 x approx. 150
ft.
We might finish with a circuit of arms and core work as well. If the athlete has a lower
level of physical prep, then they might only perform movements 1 A C with 1 minute
rest between each movement and then finish with a variation of farmer walks.
Above, lying DB extensions is a regular part of the finisher circuit for our
Football athletes, which we also use with KBs for variety.
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The workout pace is accommodated towards the individual and what they can handle. We
do not want our athletes being out of breath and unable to move any weight. Our focus is
strength and work capacity so if they are too out of breath we are defeating the purpose of
our main goal, which is the development of strength.
The finisher on this day is a farmer walk variation with any of the tools listed above, here
is a key for each abbreviation:
DB = dumbbell
BB = barbell
SB = sandbag
The farmer walkvariation is a very powerful way to improve overall strength, add
muscle and improve work capacity. We switch the tool used very often. Carrying stones,
kegs, sandbags and other tools keep the body guessing and the response is great every
tool challenges the athlete in a different manner.
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Above, Kettlebell rack walks excellent for full body and core strength.
Although farmer walks are considered a full body lift with heavy emphasis on the lower
body, we found that performing these farmer walk variations improved our athletes
strength tremendously. In addition, if we worked farmer walks on a leg day, the legs were
often too fried to move heavy weight so we focus on sled and prowler work on leg days.
Some variations we use for the upper body pushing movementmight end up being
any of the following:
- kettlebell overhead presses of all types- sandbag overhead presses- BB overhead presses (both thick bar and regular bar)- Handstand push ups
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- Dumbbell overhead presses- Stone overhead presses
We might even turn this first core movement into a full body exercise, and yes, I know,
this is an upper body day, but I have not found any downfall to making the first
movement full body in nature by adding a clean before the pressing movements, for
example:
- clean & press with BB, DB, KB, stone, SB -this works great for a variety ofreasons. Our wrestlers love the full body lifts since it has such a great carry over
to their overall work capacity as well as improving their stand up game
For Football players, adding a clean improves their work capacity, a BIG limiting factor
with many of these athletes, so there is nothing wrong with working on their weak areas!
The reps stay very close to what Joe D emphasizes. The first movement is hit heavy and
hard in the 3 5 range on the last set or two. For lesser prepared athletes the reps do NOT
go below 5 reps. For advanced athletes we may allow them to hit a single or double, but
its quite rare and 3 5 reps works great for strength and muscle development.
The supplemental lifts are hit in the 5 12 range, but the calisthenics are hit for max reps,
so push ups might be hit for over 50 reps and pull ups might be hit for over 20 reps with
wrestlers.
I have found this workout to be great for taking care of multiple goals:
- adding muscle
- improving strength
- improving power / speed
- improving work capacity
- improving mental / physical toughness
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Here is another variation of an upper body day using an overhead movement as our
main lift:
1A) 1 arm dumbbell clean & press 5 x 5
1B) mixed grip weighted pull ups 5 x 3 6 reps
2A) weighted push up (weight vest or chains added) 3 x max reps (reps in the 10 30
range)
2B) 1 arm DB rows 3 x 6 15 reps
3A) BB cheat curls 2 x 5 10 reps
3B) lying extension (barbell, kettlebell or dumbbell) 2 x 6 12 reps
4A) get up sit ups 3 x 5 each
4B) sledge hammer work 3 x 20
The weighted push ups, if performed with chains, will often have a drop set, which is
where we remove 1 chain when the athlete reaches failure and then he continues to
perform the reps until he is at bodyweight only and reaches absolute failure. This is great
for the mental challenge and adds muscle as well. Its an OLD bodybuilding method that
Arnold often encouraged and Joe D uses this with his athletes as well.
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Above, chain push ups at DeFrancos Gym (http://DeFrancosTraining.com)
We will also use this with the last set of weighted pull ups. Our weighted pull ups are
performed with one of the following methods:
- squeeze med ball between legs- chains around neck- weight belt w/kettlebell attached
Once failure is hit with the weight, we drop the weight and immediately burn out with
bodyweight only!
My training was effective before meeting Joe, but, when I began speaking with Joe about
training and really learning and understanding his methods our results skyrocketed. We
simplified our methods and stopped changing workouts so often. We also began utilizingmore bodybuilding set rep patterns because the proof was showing that adding muscle
was making a BIG impact on performance. Most kids simply had little to no muscle and
we had to get them JACKED!
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For more power packed articles, videos and special reports
from the Underground, visit us and see what hardcore is all
about at http://UndergroundStrengthCoach.com
Dont forget to check out our Ultimate resource for developing
superior strength and conditioning at
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Check out Joe DeFrancos web site and You Tube Channel @http://defrancostraining.com/
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