If anyone has recommendations on reading, post away!
Tan Slack
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Tan Slack is one of the weirdest names there is for a strength training site.
However, it contains some of the best innovative training information methods that were performed decades ago that are still applicable.
Unfortunately, some of these innovate methods from the past were lost in time.
One is "The Original Westside Box Training Method". Simmons Westside Box Squatting Method modified the original method. As per Joe DeMarco (information below on Joe), Simmons read information but did not know the details.
George Frenn's 853 record set December 12, 1970
George Frenn George Frenn Spotting Phil Grippaldi http://www.powerliftinguniversity.com/ George Frenn held the...
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Frenn's Squatted 853 lbs as a 242 lb lifter in a Wrestling Suit. That back when good lifters were Squatting around 800 lbs.
Frenn's Squat can be attributed to genetics and "The Old Westside Squat Training Method". This method working for all of "The Original Westside Members".
The foundation of Simmons' Westside Powerlifting Box Squat Program is build on "The Original Westside Culver City, CA Program developed by George Frenn and Joe Demarco.
Joe DeMarco was one of "The Original Westside Lifter", Coaches and Innovators of Powerlifting. Joe was one of the mastermind of "The Original Westside Box Squatting Method; which I didn't know.
A lifter who was being coached by DeMarco introduced me to him. I was invite to a "Mini Joe DeMarco Seminar Training Session" at the gym they trained at and learn some innovated training methods.
One of the things I learn was...
The Original Westside Training Method
The Tan Slack article above provides the basic training information. Unfortunately, it did not address some of the important details.
1) Low Box and HIgh Box Squatting was part of their program.
2) "A Rocking Box Squat" was performed.
Ron Fernando wrote a good article for Powerlifting USA back in the 1980s or 90s on "The Original Westside Box Squat Training Method".
The title the article was, "The Rocking Box Squat"...which it is.
Breaking Down The Technique of "The Rocking Box Squat"
1) Sit down and back on the box, as you would with sitting on a sofa.
2) In driving off the box to get up, rock forward, as you would in getting up off in a low seated position on a sofa.
3) Prior to rocking forward, lift you heels off the floor.
4) As you rock forward, Slam You Heels into the floor.
Anna had a nice post a while back on "Stomp Squats", which is essentially the same.
Rocking forward on the box and coordinating the "Heel Stomp", as I learned in my mini gym session with Joe DeMarco is all about timing.
It took me a few training session to figure out.
This method is essentially a...
EXPLOSIVE-BALLISTIC Movement
Source: Fundamental Strength Training, Verkhoshansky
An Explosive Ballistic is initiated with movement.
Ballistic meaning that a body or object goes airborne.
Shot Putt Example
The Shot Putt is performed with a Spin or Glide Movement prior to launching the Shot.
The same is true with "The Original Westside Rocking Box Squat"
A Power Training Squats with loads of 46-62% of 1 Repetition Max isn't going airborne into a Jump Squat but you might come up on your toes with the Lighter Power Training Percentages.
While you don't go airborne and perform a Jump Squat, what matters is...
"The Intent"
"The Intent" with Load, regardless of how heavy is to perform in a Jump Squat.
Dr. Fred Hatfield's CAT (Compensatory Acceleration Training) applies to "The Intent"; driving the load up as hard and fast as possible.
Doing so, elicits and develop The Fast Twitch Muscle Fiber.
Some other "Old School" Training Method are...
1) Bob Peoples Deadlift Training Method
In "March of 1948 found Bob lifting 704 pounds in Detroit." His top Deadllft was 725 lbs.
2) Bruce Randle's Heavy Good Morning Training
"Good Morning – with legs bent, back parallel to floor, 685."
Randall's Squatted 680 by only Training Heavy Good Mornings.
How Bruce Randall Trained Up and Down to a Mr. Universe Title by Bruce Randall & Peary Rader (1957) “My introduction to the wonderful...
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Simmons Method for performing Heavy Good Morning for Powerlifting Squat came from Bruce's Randall's ability to perform a Heavy Squat by not Squatting.
The Belly Toss Bench Press
This is one an "Old School Method" that very few have heard about or seen that I learned from DeMarco.
My initial reaction was WTF?! It took me a little time to learn it. So, start light and go slow if you try it.
Also, strap some Gardens Pads around you chest with something like a Bungee Cord; it works great.
This method is unorthodox and appears to be a bit crazy. However, it is an effective training method, especially for Wrestlers pinned on the floor; enabling them to get their opponent off them.
