I agree with your assessment of the template, although the emphasis of where athletes train along the force curve must be altered depending on their own strengths.
Louie uses Maximum Strength, and Maximum Force, which he calls MaxS and Dynamic. The percentages he uses produce the effects I just listed. The reson for this are due to the fact that his sport is predicated on Maximal Force and Maximal Strength.
But, many power sports have positions that require displays of strength further towards the rate end of the force spectrum. The westside template is easily manipulated (as you pointed out) to shift the sessions emphasis towards ballistics or purely rate dominant plyometrics, including sprint work. While Louie does plyos and ballistics, I do not think they are a pillar in his system. If I am wrong, please correct me.
If in keeping with the notion that the Magnitude of Force fence (the idea that MaxS work should not be mixed with MaxRate work during the same session) is not to be crossed, then a westside day could be Force Maximal, Strength Maximal, or Rate Maximal. The Kenn tier system starts to address these ideas in relation to athleticism, and with a further modification the westside template can really produce stunning results. (As a side note, CT’s contribution of Canadian Ascending/Descending training actually does hurdle the fence, and also produces amazing results…at least for my athletes in the past.)
For team sports All aspects of movement must also be addressed, along with very different anaerobic needs. While a baseball player may get away with the same level of anaerobic endurance as a powerlifter, many team sports require considerably more. So, some recovery ability must address this need.
Obviously deceleration and agility must be addressed also. The westside template normally calls for a very rapid descent (as it should since this has proven to recruit a stronger recruitment during the concentric phase), athletes must address deceleration, and that means controlled eccentric training. This is easily adapted to the westside template by incorporating this into your speed drills, and into the repetiotion method portion of your lifts. During your Emphasis lifts, the Eccentric portion can be emphasized by combining the rapid descent with weight releasers. But, the descent should remain fairly quick during MaxS, MaxPower, and obviously MaxRate work early in the workout.
One of my biggest hurdles with applying the Westside Template to athletes is the fact that if any Acceleration Work, or Tempo Work is to be done (basically if we are trying to incorporate the CFTS), then with four CNS taxing days, most kids don’t recover. This is magnified due to the horrendous diets and stress high schoolers and college athletes are under.
What I have found is that by cutting back to 3 days (out of the standard seven day) and by Ascending from the MaxForce point upward or downward within the workout, gains are excellent.
What this means in simple terms is that our first two exercises go from O-Lift to MaxS work, or go from Dynamic Classic lift (Box Squat / Dynamic Bench) to Ballistic Work.
Generally I work downward along the Force curve early in the Meso to maximize MaxS gains. I do this by not using the whole O-Lift ealy in the Meso, but instead doing high pulls and power shrugs. O-Lifts require coordination and I feel should be done first in the workout, therefore if we start with a MaxS exercise, then we do the hybrid. On Rate days, we do Dynamic Classic followed by Ballistic.
For the middle portion of the Meso, we work outward from MaxForce. So, on Max Days we do O-Lift, then MaxS. Or, we do Dynamic Classic, then Ballistic.
Finally, during full Conversion late in the Meso, we emphasize Rate, and we work upward along the Force Curve. So, on Max Days we do O-Lifts, then MaxS. On Rate days we do Ballistics, then Dynamic Classic lifts.
I hope this didn’t get too convoluted.
We do our work always following Prelipin’s table as a guideline. Understand also that you must pay close attention to volume, as you are doing two exercises of high intensity, whether it be through MaxS, MaxF, or MaxRate.
Finally, as Westside also does, we do exercises following the Repetition Method to bring up important or lagging body parts. Remember that we emphasize the eccentric portion though with a 3 count. This helps to develop that ability to decelerate and control eccentric movement.
This is what I do when consulting a high school or small college about a program. I also use many of DB Hammer’s / Schroeder’s methods when training my own clients, but most coaches cannot implement these more technical techniques. It is hard enough to get the athletes to use a 3 count eccentric phase. So, I stick to ideas a coach can be successful implementing. Remember, it isn’t what you can dream up, or draw up, it is what can be implemented… and adhered to…
Hope this gets the discussion off to a good start. CT, if you are out there, please throw in a few words, as I have missed your words lately. It is rare to get to listen to a fellow “Nerd/In The Trenches Guy”. Kelly, same goes for you.
Lil Coach H