Training Heavy: Building maximal strength for athletes
Max Effort Upper: Building Maximal Strength for Athletes
At Eastbound Strength & Performance, our Max Effort Upper Body days are rooted in the Westside Barbell Conjugate Method. These sessions are designed to develop absolute strength by targeting the nervous system and pushing athletes to strain under heavy loads.
What is Max Effort Training? Max Effort (ME) training means lifting a maximal load for 1-5 reps on a given variation of a compound movement. We rotate these movements weekly or bi-weekly to prevent accommodation and overuse while continuing to challenge the body in new ways.
Why It Matters for Athletes Upper body maximal strength is essential for athletes across all sports. Whether it's breaking through a tackle, maintaining posture under contact, or producing force through the arms and trunk in sprinting and throwing, maximal strength supports higher outputs in sport-specific movements. The stronger an athlete is, the greater their ceiling for power and speed.
Sample Max Effort Upper Movements:
Close-Grip Bench Press
Floor Press
Incline Barbell Press
Swiss Bar or Football Bar Bench Press
Pin Press or Board Press
Weighted Chin-Ups
Accessory Work Following the main lift, we train the triceps, upper back, lats, rear delts, and rotator cuffs with moderate to high volume work. These muscle groups are crucial for pressing power, joint stability, and posture. We also include direct grip work, neck training, and sled drags for upper body GPP.
Progression and Monitoring Athletes are coached to break records within the variation, not to constantly max on the same lift. This allows for long-term progress without burnout or plateau. Variations are chosen based on the athlete's sport, structure, and weaknesses.
In Summary: Max Effort Upper Days:
One main movement to a 1–5RM (variation rotated weekly)
3–5 accessory exercises targeting triceps, back, and shoulders
Emphasis on force production, joint health, and injury prevention
Absolute strength is the base. Without it, speed, power, and skill have limited room to grow. That’s why our athletes train to move heavy weight—fast, safe, and with purpose.
