This week is the start of a new Black Track Strength cycle. We are adopting a hybrid version of the Westside Barbell Strength program that we've done the past few years in the spring.
Westside is traditionally a powerlifting program, designed to improve your 1 rep max lifts in the back squat, deadlift, and bench press; this is accomplished through heavy days, speed days, and accessory work.
The downside of the program is the amount of time it takes to complete all of the work, the band system on the speed days, and the accessory movements, which most of us are unfamiliar with. My objective is to simplify the program, by making bands optional, decreasing the amount of accessory work, and I will add videos when necessary to Beyond the Whiteboard so you’ll know what I’m looking for.
Also, the accessory work will be more in line with movements that are common to our CrossFit program - my goal is to develop better upper body pulling strength, posterior chain strength, and bullet proof our core. The Westside session is designed to increase top end strength and speed strength.
In order for the Westside program to work for you, you must commit to the accessory work; I know some of it can take some time, but maxing out and skipping the accessory work will get you nowhere - this program is built on the accessories!