vrsf - POWERLIFTING TRAINING GUIDE Copyright 2015 CrossFit Inc All Rights Reserved CrossFit is a registered trademark of CrossFit Inc All content herein

vrsf - POWERLIFTING TRAINING GUIDE Copyright 2015 CrossFit...

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Copyright 2015 © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ® of CrossFit, Inc. All content herein is Copyright © CrossFit, Inc. No content, in part or in whole, may be reproduced without prior written consent from CrossFit, Inc. V2.0_20150909.KW POWERLIFTING TRAINING GUIDE
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2 of 21 Copyright 2015 © CrossFit, Inc. All Rights Reserved. V2.0_20150909.KW TABLE OF CONTENTS THE WESTSIDE CONJUGATE SYSTEM 3 MULTI-YEAR PLAN 8 DYNAMIC AND MAX EFFORT EXAMPLES 11 THE PLAN: DYNAMIC SQUAT DAYS 15 EXAMPLES OF A THREE-WEEK WAVE 16 HOW TO CHANGE VOLUME AT THE SAME INTENSITY ZONE 16 THE PLAN: DYNAMIC SQUAT DAYS FOR A 400- TO A 1000-LB . SQUAT 17 CONTACT 20 Powerlifting Training Guide |
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3 of 21 Copyright 2015 © CrossFit, Inc. All Rights Reserved. V2.0_20150909.KW Powerlifting Training Guide | THE WESTSIDE CONJUGATE SYSTEM Many have asked how and why Westside developed the conjugate system. I started training full time in powerlifting in late 1969 after returning from the army. I had my first power meet in 1966. What an experience! I lifted along with four future world champions: Milt McKinney; George Crawford, who gave me countless tips on squatting; Larry Pacifico; and Vince Anello, who was the deadlifting machine. I asked Vince what helped his deadlift. His reply: “Everything helps my deadlift.” It
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