Westside powerlifting routine or template - (1) Train 4 days a week (2) Train upper body twice a week, train lower body twice a week (3) One upper body session should be Maximal effort ( Heavy) the other dynamic effort ( Light) (4) One lower body workout should be maximal effort ( Heavy) the other dynamic effort light (5) Rest 72 hours between heavy and light and 48 hours between light and heavy ( Monday to Friday = 72 hours, Friday to Monday = 48 hours) (6) On heavy days or maximal effort days cycle the main exercises ( Front squat, Zercher squat, Sumo deadlift, Safety squat on box with bands, rack pulls) every 2 to 3 weeks ( 2 to 3 Mondays in a row) (7) On dynamic effort day use 50 - 60% of your 1RM and do 8 - 12 sets of 2 or 3 reps ( 2 on Box squat, 3 on speed bench) with accommodating resistance ( Bands and /or chains), the idea is bar speed (8) On maximal effort days work up to a 1rep max ( Example 5, 3, 3, 1,1,1) (9) After the main exercise on all four days do assistance exercises, these exercises are meant to improve your lift. For instance after bench press do tricep extensions for 6 sets of 10 reps, lat rows 4 sets of 10 reps, rear deltoids 3 sets of 10 reps ... This is when you use the repeated effort method (10) The repeated effort exercises or assistance exercises can also be cycled using the conjugate method (11) Relevant muscles for squat/deadlift - Hamstrings, abs, lower back (12) Relevant muscles for bench press - Triceps, lats, rear deltoids, middle deltoids, traps, brachialis/brachioradialis (13) Do only one exercise for each muscle group on assistance moves (14) Do 3 to 5 different assistance exercises. For BJJ the Westside method can be applied as explained in the video. I just explained from where the system stems using a powerlifting example.

Legend! Love the Daru shoutout too. Both of you are OGs of the combat sports S and C scene. Keep up the good work!

Good stuff!!

Love the detail in this, thanks for the plan. I’ll definitely give it a shot. I’ve been training bjj since 2016, but only until a week ago did I finally join a traditional gym 😂 I feel lost sometimes without a proper game plan

Great video! I've been doing an upper lower 3 day variation (mon upper, wed lower, fri upper) then alterning each week to make sure I have adequate time to recover. I think I'll give this method a try though, it sounds a lot better. Thanks!

Great info!!

arnold press dynamic - speed, landmines, resistance bands - conditioning archer max effort upper dynamic lower (plyo, banded) max lower dynamic upper front pull barbell

I found that very helpful I’m looking to start bjj and would be great to start your program

Factuals!!

Crazy you only got 30k. Such a valuable channel. For this split should I do: Monday - Wednesday - Friday?

I’m already doing similar full body workouts. My struggle is how to balance recovery days with training days

Hi, if you recommend 2-4 accessory exercises at the end of sessions 1&2, using the repetition/hypertrophy method, could you do upper on one and lower on the other? Also, if they’re the repetition method, could you just add them to day 3? Lastly, is day 3 a full body hypertrophy session? My guess would be isolation exercises as the accessory movements and compound movements for day 3? Thanks

Hey man, with the ME work do you bother keeping track of the top set at all or literally just yolo whatever top set you have in the tank on that given day? Do you bother tracking progress or is it something you might check in on every once in a while to see if PRs are constantly being set or not? Love the idea of free a flowing weight training plan in addition to BJJ but having some paralysis by analysis and keep bouncing between possible programs lol.

Can you do assault bike & battle ropes on off days to improve cardio

Im new to working out and i just wanted to know how many sets and reps and how many exercises should you do ???

What day would you put loaded carries on? Also do you need to have a dynamic effort pulling exercise or not, and if not could this be replaced by a loaded carry?

I have it tyre and hammer at my home gym how can i implement this to your rutine?

Hi Josh. My cardio is good but my problem is muscle endurance. Specially after one big movement my muscle get exhausted really quickly and i turn to vegetable. Its frusttating because I can roll for 3 or 4 more its just that my arms become limp.

How would i structure this into the week? For example is day one on monday and then i take a rest and do day 2 or is it a 2 day rest between days? If so how would that work

Ma = yoga Di = kracht Wo = BJJ Do = kracht Vrij = BJJ Za = yoga+worstelen Zo = rust

Do you ever program contralateral movements? Would they be best on day 3?

Coach I've gotta ask, how did you meet Phil Daru? Not a bad mentor to have in this scene that's for certain

Hi Joshua. When working to a 3RM, how exactly does one do it? Do we increment the load until we feel we can't do it anymore? How many sets should it take?

does the dynamic effort exercise need to be different than the max effort? for example day 1 max effort deadlift, day 2 dynamic effort squat?

What would be your recommendation lifting after vs before bjj? . The given would be separating both 3-4 hours from bjj.

I was skeptical until I saw your ears. Instant credibility.

For each day, what sets and rep ranges would you recommend for each exercise?

I really think this should be done in blocks to be honest. Building familiarity to barbells with less weight more reps, moving to heavy compounds and then speed work and Olympic lifts for power. Usually gearing up for comps as you get closer that youd end with the speed work and power and then taper off a week before comps. Even if not competing, to get the most gains across all areas 2 or 3 x a week dedicated to each area-endurance, strength and then power would be better imo

how many sets of each exercise for repetition effort method do you recommend?

would it be better to strength train on alternate days from the mat or after the mat?

I have an odd schedule as a nurse, I work 3-12s and can’t not train these days because after a 12 hour work day I give my kids the rest of my time, then have about 20-30 mins to do cardio and core stuff home before back to sleep to get to work. These days are usually stacked, so I work 3 in a row, then have 4 days off where I train BJJ at 6am and 11am one day, then the other 3 days hit BJJ at 6am and then go lift. How would you place these 3 days in that schedule? I am trying to break my work days up a bit more, but it’s tough sometimes. I am a former competing power lifter so huge workouts and recovery aren’t as big an issue as maybe a beginner maybe, but still trying to make sure I do t get hurt ge side I am almost 40 years old now and only 4 months into BJJ.

I really appreciate this! I've been trying to figure out how to manage my workouts and Jiu-jitsu training. I train BJJ 7 days a week and finding the right workout to work with my schedule without fatiguing me completely has been a bit hard. So do you only have 1-2 exercises for the upper and lower section and then fill the rest of the workout with the accessory exercises?

What is @ 7rpe And 3Rir Mean ? On the free workout plan Thanks 🙏

I’m only here because The Grappling With Podcast told me to.

How many days do you say ought to be left in between sessions on the 2-day split?

If I only have time to make it to the gym 2 days per week, can I do this exact split just remove that 3rd day where you can work on anything?

Essentially, lower, upper and fullbody. I do it, fullbody, upper, lower. But same thing.

My son is looking for a strength training program. He has been in jutjizu for a long time but has neglected strength training. Is this suitable for a beginner?

what are the reps looking like from Day 1 - Day 2

When doing the max effort lower how many sets should I be doing bro

how many heavy compounds should I do on Day 1 & Day 2? Also do you think hipthrust is a good compound movement?

Coach, if I was 1 week out from comp, is it okay to lift during this week?

How long should one of these sessions take?

If I had only 2 days to lift, would doing days 1 and 2 be sufficient? Also, what does the volume look like for each exercise type?

Dude please send me the program. I've been clicking the link and requesting like 4 or 5 times. Lol please I need this

One question coach. Those 3 days are only for weightlifting? Can you go to a Bjj or MMA class on the same day? After the weightlifting or before.

So It’s only 3 days out of the week for strength split ?

could this help me get stronger in highschool wrestling?

Dude Cossack squats on my left leg my inner thighs to my knee pinch. Anybody know what’s that about

Would it work if I go to BJJ 3-4x a week and workout 3 days a week?

3:43 explanation of the program

How can i get a free pdf

How many days you rest between those training sessions?

And if i am crurently lifting 5 days a weeks and I want to start bjj ? How can I add it to my training split? I am scared that it interferes with my lifting and I get skinny again (it’s tough for me to gain weight ) Thanks a lot coach, I love your content

On day 1 (MAX EFFORT LOWER BODY), can I do a heavy squat and a heavy deadlift or I need to choose between one of them? The same question for day 2. Hello from Spain: YOU AND DARU ARE THE BEST!!!!

1:53 Cojugate System

What can i do after finish bracket smasher program. I repeat it?

as soon as i saw his ears, i knew he wasn't BSn LMAO

Too complicated! I train 5 days a week, lifting 2 of those days: Day 1: Bench Press, Dumbbell Rows, KB Swings, Fireman's Carries Day 2 (no-consecutive): Squats, Deads, Fireman's Carries I believe this covers the needed bases! I do no more that 4 exercises on either days. There is freedom to modify or add new exercises...

I don't understand, you say that this workout is the best one for BJJ athletes and then you have another program that you adverstise that is also the best for BJJ athletes

Too complicated 😮

Where. Is. The. Mat. Time? Youre leaving the mat time out.

The video starts around 4:00. Everything else is preamble and sales pitches