To be honest, though, I had no idea it would become as popular as it has. First, a bit of history…. After a year of answering questions about my original article and making modifications to it in the gym with my athletes, I decided to write Part 2. In that second installment, I discussed how to incorporate running workouts into the original training template.
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To be honest, though, I had no idea it would become as popular as it has. First, a bit of history…. After a year of answering questions about my original article and making modifications to it in the gym with my athletes, I decided to write Part 2.
In that second installment, I discussed how to incorporate running workouts into the original training template. Another two years have passed now, and the avalanche of questions involving WS4SB continues to kill my inbox!
This is what prompted me to sit down and provide more answers to the most common questions people have been asking. In this, my third and final chapter, I will clarify the following:. Unlike Sylvester Stallone, I will not drag this out into a 6-part series. I know when to call it quits! I want you to find your answers here, once and for all, so you can spend more time in the gym training and less time on the computer asking questions!
My original Skinny Bastard template consisted of three strength training days with an optional fourth day. Although a 3-day template is sufficient for building size and strength, I quickly realized that most people want to train more. WS4SB3 will now provide you with a 4-day strength training template. Not much about the max-effort movement has changed since my original article was published. I still prefer a rep max RM — as opposed to a 1RM — for my skinny bastards.
We recently started having our athletes perform two high-rep sets of an exercise immediately following the max-effort movement. For example, if our athletes performed a 3RM in the bench press, their second exercise may be two sets of dumbbell benches.
This is obviously the biggest change from my original skinny bastard program. In my original program there were absolutely no dynamic days. My dynamic-effort lower body day, however, is not what you think. Experience has shown me that skinny bastards do NOT respond well to having a barbell on their back two times per week. Also, most skinny bastards have a hard enough time box squatting with a controlled tempo, so why on earth would I try to have them perform the lift quickly?
That said, how do I get my skinny bastards to start training their newfound muscle to contract explosively, yet in a safe and effective manner? The answer is simple: basic jump training! I also like the fact that jumping helps improve athleticism. In order to perform a box jump onto a high box, you must develop superior flexibility and mobility, as well as the incredible balance required to stick the landing. We still perform our main exercise in the same fashion outlined in my original article, choosing an exercise and performing 3 sets of max reps with minimal rest.
Also, in my original article I recommended a one minute rest period between sets. Experience has shown that one minute of rest is insufficient for most athletes.
I now recommend 90 seconds rest between repetition sets for most females and beginners, and three minutes rest for stronger athletes. For example, instead of performing 3 sets of max reps in the incline dumbbell bench press, we may simply perform 4 sets of 12 reps with minutes rest between sets. This holds true even for beginners. For example, I may have an athlete perform barbell push-ups for 3 sets of max reps for 2 weeks.
After that, I may prescribe a 2-week cycle of flat dumbbell bench presses for 3 sets of max reps. Our athletes have developed incredible lower body strength and power on this program. This first schedule is my basic template. It will work for most athletes during their off-season when strength training takes precedence over other forms of conditioning and technical training. I favor multiple sets of low reps for warming up on Max-Effort Day and just 1 or 2 sets of reps before your first exercise on Rep Upper Body Day.
Before you warm up with weights, however, you should be performing a minute general warm-up. Make sure you have a light sweat going before getting under the bar. It should be noted that these warm-up weights are not engraved in stone! Some people like to take bigger jumps and some prefer smaller. Skinny bastards need more volume in order to grow , so make sure you make smaller jumps in weight and get more sets in before your main set.
Here, you might do 45 lb. Another option would be to perform just 1 set of 8 reps with 50 lb. Again, you must decide, through trial and error, what works best for you! The most popular question I get regarding my WS4SB template is how to incorporate speed training and conditioning into the routine. Everyone is perpetually searching for the best way to incorporate running into their lifting program.
The use of this template has achieved incredible results for us. This prevents the athlete from burning out — while simultaneously maintaining strength levels — as we ramp up the conditioning aspect of the program. The rest of this workout can remain the same as outlined in the basic template. Simply put, this workout should consist of short, explosive sprints or agility drills with full recovery.
No matter what sport you play, this thing will get you in the best shape of your life. You can purchase one HERE. Farmers walks — perform 4—6 sets of yards with minutes rest between sets Forward or backward sled drags — perform sets of yards with minutes rest between sets FRIDAY — Repetition Upper Body.
NOTE: Although I feel that most football conditioning tests suck, your coach, unfortunately, is going to evaluate you on how well you perform them. This involves performing a specific aspect of your sport with incomplete rest intervals. Another example would be for a basketball player to play a pick-up game of basketball. A soccer player can go to a soccer field and work on his or her ball handling skills up and down the field.
Hopefully, you get my point. The possibilities are endless for any sport. This option entails sprinting for various distances, performing cone drills — or other such conditioning drills — with incomplete rest periods. Here is a sample general conditioning workout we performed with our football players this summer:.
Most athletes will work diligently to improve their strength during the off-season, only to lose all their hard-earned gains when they need them most: during the season! What good is it for a football player to be as strong as hell in April, yet weak as a schoolgirl in November?
Many athletes try to perform their off-season workouts during the season. Those who do this quickly realize that their off-season program is too demanding to maintain. As a result, they eventually become frustrated and stop training altogether! This, obviously, is the worst thing an athlete can possibly do! This will enable you to make proper weight selections for your main lifts during the season. For example, two weeks before all of our high school football players started training camp, we tested their box squat and bench press.
Our training weights and percentages for our in-season programs are based on those max lifts. There are just too many variables involved — injuries, school schedule, practice time, easy games, hard games, etc…. The key is to listen to your body! This certainly makes in-season training a little more complicated.
One way to combat this is to simply alternate between the two in-season templates provided above. For example, perform Workout 1 on one of your off days during the first week of your season. During an off day on week 2, perform Workout 2. Go back to Workout 1 again during week 3, and so on.
If a light week comes up in which you only have one or two games, you can perform both workouts that week. This workout should also cover any weak points that you need to address during the season. Unlike most health club members, washed-up meatheads go to the gym to train — not to socialize and make friends! Keeping this in mind, here are some thoughts on a very practical and productive washed-up meatheads template:. As you can see, this template is very similar to the base 4-day template I outlined earlier in this article, and your workouts can follow the exact same format I laid out there.
To summarize, my base template for washed-up meatheads is the 3-day plan outlined above. Although I prefer sprints, prowler pushes, sled dragging or similar high-intensity activities, I realize that not all meatheads are healthy enough to perform these types of activities anymore.
Make sure you do some form of conditioning times a week. This can entail going for a one-mile jog, riding a stationary bike or just going for a walk. These activities will simultaneously get you in kick-ass shape AND have a positive effect on your physique.
You can also do something after your workouts. Another option is to get the work in on your non-lifting days. Coupling your high-intensity conditioning with your upper body days will enable you to have more days off and more time to recover. See how you feel after the first week and then make the necessary adjustments. I firmly believe that every strength program must include indicator exercises. There are no rules to what your indicator exercises should be.
I recommend simply choosing exercises that you feel are the most important movements in your strength program in terms of determining your progress. Keep the exercises in your program that strengthen your indicator exercises. Generally speaking, in our strength program, we have four indicator exercises — two upper body and two lower. Our indicator exercises are:.
Westside for Skinny Bastards A modified lifting program for “Hardgainers”
Document publishing platform How it works. Enter Remember Me Request new password? Log in using OpenID. Documents Education. To be honest, though, I had no idea it would become as popular as it has. In that second installment, I discussed how to incorporate running workouts into the original training template.
Westside for Skinny Bastards, Part III
I'm a gym scientist. My lab is the weight room and my lab rats are my athletes. Many of these "lab rats" are doing the program you're about to read. My experiments have proven one thing: this program works.