The Lexicon of Terms Used by Strength Coach Louie Simmons

Louie Simmons, the legendary powerlifting coach and founder of Westside Barbell, developed a unique training system that revolutionized strength sports. His terminology reflects his philosophy of constantly seeking new methods to develop absolute strength, speed, and power. Below is a lexicon of some of the key terms used by Simmons:

A

• Accommodating Resistance, A method of using bands and chains to match the strength curve of a lift, ensuring resistance increases as leverage improves.
• Absolute Strength, The maximum force an individual can produce, regardless of speed or time.
• Accessory Work, Exercises designed to build weaknesses and improve the primary lifts.

B

• Box Squat, A squat variation in which the lifter sits back onto a box to develop posterior chain strength and explosive power.
• Bands, Elastic resistance bands used to create variable resistance throughout a lift.
• Blast Straps, Suspension straps used for bodyweight training and accessory work.
• Board Press, A bench press variation where the bar is lowered to boards placed on the chest, used to train specific sticking points.

C

• Conjugate Method, A system of training that rotates exercises frequently to build strength through variation while avoiding adaptation.
• Compensatory Acceleration Training (CAT), A method where the lifter applies maximum force throughout the entire movement, even as leverage improves.
• Chains, Heavy chains added to a barbell to create accommodating resistance.

D

• Dynamic Effort (DE) Method, A method focused on training speed and explosiveness with submaximal loads lifted at maximal velocity.
• Dimel Deadlift, A partial deadlift variation performed explosively, targeting the posterior chain.
• Dead Bench, A bench press performed from a dead stop off safety pins to build starting strength.

E

• Elastic Energy, The stored energy from a stretch reflex that contributes to force production in a lift.
• Eccentric Loading, The lowering phase of a lift, often overloaded to build strength and control.

F

• Force-Velocity Curve, A concept illustrating the relationship between force production and movement speed, with training focused on different points along the curve.
• Floor Press, A bench press variation performed while lying on the floor, reducing leg drive and emphasizing triceps strength.

G

• General Physical Preparedness (GPP), A foundation of conditioning work to improve work capacity and recovery.
• Glute-Ham Raise (GHR), An exercise targeting the posterior chain, particularly the glutes and hamstrings.
• Good Morning, A hip hinge exercise used to strengthen the lower back, glutes, and hamstrings.

H

• Hyper-Adaptive Training, A concept of constantly varying training to avoid stagnation and promote continuous adaptation.
• Heavy Singles, Performing a lift at near-maximal effort for a single repetition to develop absolute strength.

I

• Isometric Holds, Static holds used to build strength at specific joint angles.
• Inverse Curl, A specialized machine movement targeting the hamstrings.

J

• Jumps for Explosiveness, Box jumps and other plyometric variations used to build explosive power.

K

• Kinetic Chain, The sequence of muscular activation in a movement, crucial for maximizing power output.

L

• Law of Accommodation, The principle that performing the same exercise repeatedly leads to stagnation, necessitating variation.
• Louie’s Law, The belief that if you’re not getting stronger, you’re doing something wrong.

M

• Maximal Effort (ME) Method, A training method that involves lifting maximal loads (90-100% 1RM) to develop absolute strength.
• Mini Bands, Small resistance bands used for dynamic effort training and accessory work.

N

• Neuromuscular Efficiency, The ability of the nervous system to effectively recruit muscle fibers for maximal force production.

O

• Overreaching, A temporary increase in training intensity to elicit supercompensation.

P

• Posterior Chain, The muscles along the back of the body, including the glutes, hamstrings, and lower back, essential for powerlifting performance.
• Prilepin’s Chart, A guideline for optimal set and rep schemes based on intensity.

Q

• Quarter Squats, A controversial squat variation used to develop explosiveness in some cases.

R

• Reactive Strength, The ability to rapidly transition from eccentric to concentric movement.
• Reverse Hyper, A specialized machine developed by Simmons to strengthen the posterior chain and rehabilitate the lower back.
• Recovery Work, Low-intensity work used to enhance recovery between heavy sessions.

S

• Speed Strength, Training focused on moving submaximal loads as quickly as possible.
• Sled Dragging, A form of GPP work used to build endurance, strength, and recovery.

T

• Tendo Unit, A device used to measure bar speed and assess power output.
• Triceps Death, A high-volume triceps training method using multiple board presses in succession.

U

• Undulating Periodization, A training model where intensity and volume fluctuate to optimize performance and recovery.

V

• Velocity-Based Training (VBT), A method of training that adjusts load based on bar speed.
• Volume, The total amount of work performed in a session, calculated as sets × reps × weight.

W

• Westside Barbell, The legendary gym founded by Louie Simmons, known for producing world-class powerlifters and innovative strength training methods.
• Wave Loading, A method of fluctuating intensity within a training cycle to prevent adaptation and maximize strength gains.

X-Y-Z

• X-Factor, The individual differences in lifters that determine how they respond to training.
• York Barbell Method, An older strength training methodology referenced by Simmons for historical context.