Elitetrack: Sport Training & Conditioning

With Westsides dynamic protcol it waves from 47-55% if using bands.

QUIKAZHELL - 27 November 2006 06:29 AM

With Westsides dynamic protcol it waves from 47-55% if using bands.

I could be wrong but I thought Louie indicated higher %s when I heard him speak earlier this month. I know in the past I've read about WSBB using waves from 55-65% with some athletes as high as 70%.

What you are reffereing you must be without bands. I have their band training manual in front of me as we speak. It waves from 47-53%. I also have their poster on my wall which has the cycles without bands and the wave is from 50-60 for beginners, 60-65 for intermediate, and 55-60 for advanced. The bands they recommend you using based on squat max is ..
30-500 Light Band (Purple)
500-750 Average Band (Green)
750+ Strong Band (Blue)

Bench press is a bit different. Weight stays constant anywhere from 40-60% during the cycle. It is not waved. The more advanced the trainee the lighter it is. With bench press if chains are being used the weight is the same as the percent. However if bands are being used you subtract 30 pounds off of the %. Westside only uses mini bands for bench. Metal Militia is another story.

can someone explain to me this exercise, db squat jump (4 wave+1jump)?

For a long jumper who is doing jump squats for developing as much power as possible…how deep should they go on them ?

jumperuk - 28 April 2007 10:08 AM

For a long jumper who is doing jump squats for developing as much power as possible…how deep should they go on them ?

quarter with lil knee bend.

cheers mate…

Boo uses both half and full.

so like, one day a week i do half to finish my lifting session…and on the other day i do full?

That would work. Boo didn't do them both in the same cycle though. He almost always keeps some variation of deep squatting in the regimin.

jumperuk - 30 April 2007 06:43 AM

so like, one day a week i do half to finish my lifting session…and on the other day i do full?

i would do deep jump squats late fall(nov-dec) and half jump squats inseason.