strength
The Westside Method
Dynamic & Max Effort Methods for Rapid Kettlebell Performance Gains
The Green Ghost’s Guide To Kettlebells with The Westside Method. Edited by Tom Furman from the notes/postings/ email of Eddie Kowacz.
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his method is by Eddie Kowacz, a former Marine, lifelong martial artist, corrections officer and SWAT member. It is in a specific, yet open-ended format to apply Westside principles to kettlebell exercises. Eddie uses the Westside Dynamic Effort and Max Effort methods. For Max Effort Snatches (Swing/Dead) I have found that you can throw Prilepins Intensity Chart right out the window since you can (and should) go to the “well” more often in the 90+ range since the training is unilateral, and of course, it’s a compound movement. When I established a one rep max of 120/120 I found that using a training weight of 100 lbs (which is just under 85%), I could do two Max Effort (ME) days a week for 6 months without comprimising my training cycle. Of course, I would rotate the volume every ME day, but I always stayed with 3 or 5 reps and never went over 10 sets. I remember doing 10 sets of 3/3 using 100lbs with a 60 second rest between sets and wondering whether the next day I would be sore and able to complete my L/C (Long Cycle) Dead Clean & Press training. The soreness never came. Every 3-5 weeks or so I would throw in a singles session using 110lbs for about 5 singles per side. Feel free to do a 10 x 3/3 or 5 x 5/5 using similar percentages. Training in the 85% range should keep you in striking distance of 120+ provided that the rest of your program isn’t overburdened with movements that are redundant.
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Rest time between sets is a very important training variable. No need to start off with a 60 second rest break between sets. Feel free to use 2-3 minutes and simply decrease the time as needed. For Dynamic Effort (DE)/General Physical Prepardness Day (GPP), I have found that using the 70lb kettlebell is more than adequate. I like to combine the two, DE/GPP and it has worked out well for me. Reps were always either 3-5 and sets went to 10 and sometimes more. As with the ME day, time of rest between sets was a important factor. Depending how I felt, it was either 60, 45, or 30 seconds rest between sets. I have found 15 seconds rest to be too harsh and I felt a little sluggish after testing it out. Start with 10 sets of 3/3 and a 60 second rest break between sets and adjust as needed. The most important rule with this training day is that all reps MUST be done in an explosive manner! Don’t sacrifice Speed for GPP. The GPP is a secondary effect with this training, not the primary. Don’t be afraid to experiment with the rest times and if you find that you’re starting to slow down when executing the Snatches then terminate the training session and make the necessary adjustments. Give Dead Snatches a try with this Dynamic day. I feel that they are a much underrated movement. When I did my six month training cycle, which consisted of the following three movements: ME + DE Snatches, 2 Kettlebell Long Cycle Dead Clean & Presses and Deadlifts, I never had a back off week due to the following reasons: 1. The Deadlift percentages rarely exceeded 85% and I paid close attention to Prilepins intensity chart as far as reps were concerned. Most of the time the deadlifts were in the 80% range and they were done strictly for maint. reasons. 2. The Long Cycle Dead Clean + Presses were done using mostly the 24kg (70lbs) and 24kg (53lbs), for example: (10 sets of 5 reps with 32kg (70lbs) with a 60 second break) and a similar set/rep scheme with the 24kg (53lbs) but with either a 45 or 30 second rest. Once every 3-5 weeks I used either two 75lbs or two 80lbs (attaching extra weight with duct tape) and did triples for 5-10 sets using a 2 minute rest break in the case of the 80lbs. I rotated the set/rep scheme along with the time of rest between sets weekly. This is the only place in my training that I backed off.
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They were back off workouts, not back off weeks. 3. When doing ME Snatches (1-Arm), I ignore Prilepins Chart* because I have found that over the last few years that the 85+ percentage range can be more than doubled per side without any ill effects. *A. S. Prilepin’s Research in 1974, his recommendations were as follows: %
# of Reps
# of Sets
Optimal Lifts per Workout
70%
3-6
12-24
18
80%
2-4
10-20
15
90%
1-2
4-10
7
4. Have I ever done Deadlifts and Snatches in the same workout, or would performing them on separate days be better? I’ve done it both ways. Sometimes I would do Speed Deadlifts first as a warm up using between 50-65% of max, then after a brief rest I would do either 100lb Kettlebell Snatches for 3 sets of 3/3, or 5 singles with 105lb or 3 with 110lb, per arm. I used the same method but switched the order when I did 80-85% Deadlifts. First, I would warm up using the 70lb kettlebell for Snatches and then I would proceed with the Deadlifts. Since I was doing the Clean & Presses in the same cycle, I considered it the more efficent training approach. If you’re not doing Clean & Presss, feel free to use alternate days (and by all means, experiment). By the way, when I do the Long Cycle Dead Clean & Presses, I always place the kettlebells on the outside of my body/feet (as in a Trap Bar Deadlift). Totally different pulling action and a key factor in limiting redundancy in my training. 5. Don’t forget to train the abs! 3-5 times a week. Jump Stretch Band Standing Crunches are great. 6. Have you tried kettlebell/band grip exercises? Take your fat handled kettlebell and a light band. Put the band into the handle opening length wise. With the kettlebell on the floor and the band centered through, place each foot into each band end. All you do is pick up the kettlebell with a 1-Arm Deadlift. The reverse pull is unlike anything else when you use a band. Switch to a bigger band if need a challenge, or just put some twists in the one that you got for more resistance. This feels like the tension that you get on the grip after the kettlebell drops from the top on the fly. Much better than regular Farmer Walks or kettlebell holds. w For a view of Eddie’s HIGHLY controversial diet, go to: http://reversemagazine.blogspot.com/2010/04/ another-view-of-intermittent-fasting.html
by Tom Furman For more information about Tom Furman & his company, go to www.TomFurman.com