A.C. Preliprin's Research and its Application in Strength Training

Abstract:

This post explores the contributions of A.C. Preliprin and his research to strength training, focusing on the application of his principles within the Westside Conjugate Method. Preliprin's work has significantly influenced the field of strength and conditioning, particularly through his emphasis on dynamic effort, the utilization of varied exercises, and the development of max effort training. He studied hundreds of Olympic weight lifters, and amassed a decade of research.  By examining the underlying concepts of Preliprin's research, and their practical implementation in the Westside Conjugate Method, this post aims to shed light on the effectiveness of this training approach in enhancing strength and performance.

1. Introduction:

Strength training plays a pivotal role in various athletic disciplines, aiming to improve muscle strength, power, and overall performance. A.C. Preliprin, a renowned strength coach and researcher, has made significant contributions to the field through his groundbreaking research. This paper will delve into Preliprin's research and its application within the Westside Conjugate Method, a popular strength training protocol utilized by many athletes.

2. Preliprin's Research Principles:

2.1 Dynamic Effort Method:

Preliprin's research highlighted the importance of dynamic effort training, which focuses on developing explosive power by lifting submaximal loads with maximal speed. This approach stimulates the recruitment of fast-twitch muscle fibers, improving their force production capabilities. By incorporating dynamic effort training, the Westside Conjugate Method aims to enhance the rate of force development and overall power output.

2.2 Max Effort Method:

Preliprin also emphasized the need for training at maximal effort to improve absolute strength. The max effort method involves performing exercises with near-maximal or maximal loads for low repetitions. This approach allows athletes to develop greater neural adaptations and overcome specific strength plateaus. The Westside Conjugate Method integrates the max effort method through the inclusion of exercises such as the squat, deadlift, bench press, and variations thereof, which are performed with maximal intensity to target different muscle groups and movement patterns.

2.3 Exercise Variation:

Preliprin's research advocated for the incorporation of exercise variation to prevent accommodation and optimize strength gains. The Westside Conjugate Method utilizes a wide array of exercises, including variations of the main lifts and supplementary movements, such as box squats, deficit deadlifts, and board presses. This varied selection of exercises ensures continuous adaptation and provides specific stimuli to various muscle groups and joint angles.  2.3 and 4.2 (below) are direct correlates. 

3. The Westside Conjugate Method:

The Westside Conjugate Method, developed by Louie Simmons, draws heavily from Preliprin's research and principles. It incorporates dynamic effort and max effort training, as well as exercise variation, to enhance strength and performance. The method consists of two primary training days: the dynamic effort day and the max effort day.

3.1 Dynamic Effort Day:

On the dynamic effort day, athletes perform multiple sets of low-repetition exercises at a submaximal load with maximal speed. This training stimulates the fast-twitch muscle fibers and improves power output. Examples include dynamic box squats, speed deadlifts, and speed bench press.

3.2 Max Effort Day:

The max effort day focuses on training with near-maximal or maximal loads to develop absolute strength. Athletes perform exercises like squat variations, deadlift variations, and bench press variations for low repetitions. Sticking to an ideal number of attempts, shown in the data, that 7-8 was the "sweet spot" for ideal development and growth.  The individual lifter has up to 7 attempts normally, with an optional 8th, as long as the lifter hasn't failed an attempt.  Additional rules were put in place to maintain uplift on lifter psychology during the training session, such as no more than 2 fails.  The research shows that if you follow that formulae, your growth potential in each lift never slows down.

3.3 Accessory Exercises

Accessory exercises are selected in a variety of ways; primarily to compliment and supplement which movement was selected for the week's max and dynamic variation.  This work should be considered true hypertrophy work, which in Preliprin's research, 15-20 reps (where the end of the rep range took the lift to failure) yielded the best results.  Simply put, a larger muscle is capable of generating more force.  By creating bigger muscles and furthering growth in partial and complete movement patterns, we continuously move the needle of development of each big lift by "mini-maxing" the smaller muscle and muscle groups. 

4. Examples and Benefits of the Preliprin's research in WSBB theory:

4.1 Enhanced Strength Gains:

The Westside Conjugate Method's integration of Preliprin's principles facilitates continual strength gains. The combination of dynamic effort and max effort training optimizes muscle fiber recruitment, enhances power output, and improves absolute strength.

4.2 Injury Prevention:

The Westside Conjugate Method's exercise variation plays a crucial role in injury prevention. By targeting different muscle groups and movement patterns, athletes can strengthen weak areas and correct imbalances, reducing the risk of overuse injuries.

4.3 Improved Rate of Force Development:

The inclusion of dynamic effort training in the Westside Conjugate Method improves the rate of force development. This has significant implications for athletes who require explosive power, such as sprinters, jumpers, and combat sports athletes.

5. Conclusion:

A.C. Preliprin's research has significantly influenced the field of strength training, with his principles finding practical application in the Westside Conjugate Method. By incorporating dynamic effort, max effort training, and exercise variation, this method optimizes strength gains, enhances power output, prevents injuries, and improves the rate of force development. The Westside Conjugate Method, rooted in Preliprin's research, continues to be a popular and effective strength training approach for athletes across various disciplines.  Simply put, this is why Louie's method is so effective.  By sticking to the numbers derived from Preliprin's research, it becomes a very predictable model for strength gains.