you no longer think of rap music. You now think ... Powerlifting!
In my experience and from others i've talked to this method is best left to those who already have a decent level of strength and many years of training experience.
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The key to working this programme is through the safe execution of max and speed reps which require a solid base of training experience. WSB training also makes use of liberal amounts of assistance exercises, this practice means you need to actually know what your weak areas are. Again this is not something a beginner can accurately diagnose.
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If you cannot objectively distinguish what is your weak link or if you cannot push yourself all out for a maximum single then you have no business here.
Here is the basic template:
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Sun - Dynamic Effort Bench: Speed Bench + Assistance
Mon - Maximum Effort SQ/DL: Max Effort SQ/DL + Assistance
Wed - maximum Effort Bench: Max Effort Bench + Assistance
Fri - Dynamic Effort Bench: Speed SQ/DL + Assistance
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What is Dynamic Effort work?
This is the Speed work we hear about, A basic guideline is 50-60% of your 1RM for 10 sets of 3 in the Bench Press and 10 sets of 2 in the Box Squat. This is done for two reasons: To produce force and speed when doing a maximum lift. To work on form.
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What is Maxmimum Effort work?
This is where you take a variant on the classic lifts and work them up all the way to a max! This is where you get strong. variants could include any range of partial lifts, lifts with differing bars, bands, chains etc.
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How do I pick assistance exercises?
This varies on whether you're lifting with equipment or without. If you advanced enough to be using this method, you will know where your weak areas are. That's all i'll say on this.
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