Back Restoration - Westside Barbell

Overview

• Author: Louie Simmons
• Date: September 12, 2017
• Focuses on training methods for back restoration and injury prevention for athletes, especially powerlifters, involving special exercises and techniques.

Key Concepts

Westside Training Ratio

• Emphasizes 20% barbell training and 80% small special exercises.
• Aims for high general physical preparedness.

Workout Structure

• Four standard workouts:
  • Two for upper body
  • Two for lower body
• Continual small special workouts rather than large blocks of training restoration.

Importance of Recovery

• Crucial for athletes, especially those lifting heavy loads.
• 72 hours of rest required for extreme workouts, smaller workouts every 12-24 hours.

Spinal Traction and Maintenance

• Use of inversion tables and chiropractic care for spinal health.
• Special attention to the iliopsoas muscle for flexibility and posture.

Breathing Techniques

• Intra-abdominal pressure (IAP) is crucial for lifting.
• Use of the Valsalva maneuver to stabilize the spine.
• Breathing exercises:
  • Lying with a weight on the stomach.
  • Walking with a medicine ball.

Abdominal and Lower Back Strength

• Strong abs and lower back are vital for injury prevention.
• Exercises include:
  • Side bends
  • Incline sit-ups
  • Leg raises
  • Zercher lifts
  • Twisting exercises

Special Exercises

• Focus on deep muscles of the lumbar area.
• Use of reverse hyperextension and special methods for pelvic tilt correction.

Exercises and Methods

Reverse Hypers

• Performed four times a week.
• Used for spinal traction and disc hydration.
• Volume is four times the squat volume.

Westside Athletic Training Platform (ATP)

• Patented device to reduce spinal load while strengthening legs, hips, glutes.
• Utilizes isometric holds and spinal traction.

Hamstring Training

• Bilateral deficit and its impact on back pain.
• Balance in hamstring to quad strength ratio.
• Use of multi-joint exercises and single-leg movements.

Additional Methods

Small Special Exercises

• Lying leg curls, calf-ham-glute raises, standing leg curls.
• Use of the Westside patented INVERSE CURL for hamstring strength.

Importance of Flexibility

• Stretching calves to prevent tightness impacting the back.

Conclusion

• Continuous implementation of prehab (preventative rehabilitation) exercises.
• Strong focus on both preventative measures and strengthening techniques.

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• Westside Barbell offers a newsletter for continual updates.

Related Topics

• Injury prevention
• Recovery techniques
• Training Methods & Techniques

For more information, visit the Westside Barbell Blog.