C.S. Sloan's Integral Strength

  A Modified Westside Program for Natural and Raw Powerlifters      Recently, my youngest son Garret wanted to start back powerlifting.  He had spent the last year or so doing more “bodybuilding” type training, so I came up with a program that was essentially a “hybrid” Westside method in order to improve his speed and his low-rep strength, both of which can be “compromised” from doing standard hypertrophy workouts for a lengthy period.  After coming up with the program’s outline, and discussing it with him, I decided that it would probably make a good article.  Hence, the article you’re now reading.      This program combines the speed day or dynamic effort method, most commonly associated with Westside, with a more standard strength method found (typically) in Russian and other east European programs.  I will explain the training days first, then give you an outline of the program.  After that, I will give some pointers such as how to design your workout split, when to change exerci

   The  One-Lift-A-Day Powerlifting Program      I received quite a lot of positive feedback for my last essay on “One-Exercise-Per-Workout” programs for building a combination of strength, power, and muscle mass.  I also mentioned in that essay that my original intention was to write something longer that included a powerlifting-specific program, but since the essay was already at around 2K words, I thought it was long enough to stop where I did.  However, I’ve had a couple emails asking questions about what a powerlifting program would look like, so here’s my answer.      Before you read, study, and consider applying these powerlifting-centric programs to your workouts, my first advice is to make sure you read Part One .  It lays out the benefits and the reasons why you would want to follow such a program in the first place.  I will probably touch upon some of the same things here that I did in that first essay, but I have no plan here to be thorough in that regard, except when it c