Westside vs Renegade Training

I have really been reading up on both these methods the past 2 weeks and i have learned so much. Has anyone on this board tried either of the methods if so how were your results, any opinions on these methods?

Also i have been thinking what about if i tried to lift westside way with D.E and M.E days and used a few of the things from renegade such as agility, hip mobility, and explosive lifts from renegade training since i am a basketball player not a powerlifter.

This is what ive been thinking for training

The next 6 weeks im going to go bw and really focus on getting my conditioning set. Im hitting upperbody 2x a week and lower body 2x a week.
For upperbody im going to do chins, pull-ups, pushups. I struggle with those exercises anyways especially the pull and chin ups.
For lowerbody im doing walking lunges with a twist with a med ball, Wall sits, Pull throughs, and some isometric toe raises. Also about 12 minutes of rope jumping.

Also i will be doing 2 days of conditioning drills, agility ladder, sprining, and some suicides.

After those 6 weeks im going to do 13 weeks of westside for skinny bastards the only thing im going to change is im going to add a dynamic effort day, since im tall and i think that explosiveness is my biggest weakness at this point.

Im doing bodyweight for 6 weeks cause im going on vacation if i had the choice i would do weights but i dont.

let me guess

your a 6 foot 6 baller right??


In looking at your post, the first thing that I’m drawn to tell you - is train to play your sport by developing your overall athletic foundation.

I personally wouldnt suggest the program idea you had and if you want to discuss more, feel free to ask.

In faith,

Coach Davies

I’ve tried both, and your idea of a sort of combination actually sounds like what i’ve heard of from a lot of strength programs that try to combine them. simply put, westside is the way to go if you need to get stronger, renegade is the way to go to get faster. you wont really know what’s best for you until you give it a try

Sounds like a plan…I like the idea of doing DE work, but I wouldn’t scrap the rep method stuff entirely. Although plenty of people have counseled you on your other thread not to concern yourself too much with gaining mass, you are at the point where adding muscle will help your quickness, not hurt it.

And congratulations on ignoring the clown who wanted you to do nothing but heavy partials…

Best of luck

Speed kills…enough said.

But strength obliterates.

All depends on what you need immediately. Periodiziation.

Also, who says you can’t get strong on a davies program?


Dude you need to first build a solid foundation. Forget those two methods for now. Save the advanced methods for when there really needed, not when any training stimulus will cause measurably adaptation.
You should focus on Functional Strength and Structural Hypertrophy. With my young athletes I favor a pendulum approach using both functional and structural training a sample template is below.
Week 1: functional (strength)
Week 2: structural (hypertrophy)
Week 3: functional (strength)
Week 4: structural (hypertrophy)
Give some more info (age, training age, sport position, squat 1RM, deadlift 1RM, bench press 1RM, and vertical jump height) so we can help you fill out a needs analysis!

Man It seems like I answer a similar question every week!

One more bit of advice read, read, and read!
This is best advice I have ever received: CP ones wrote that to achieve a measurable amount of knowledge in a particular subject you need to read 10 hours a week, every week for 5 years.

Keep something in mind, WSB training is a system. It is based on the conjugate sequence system that allows you to develop many abilities simultaneously. Technically you wouldn’t be following WSB. Decide on the ablilities you are weak in and bring them up. Strength should always be a concern and alternating max effort strength and dynamic effort (as in WSB) strength is a fantastic way to get stronger and faster. I have a basketball player training with me and he has noticed a huge difference since starting to train in the conjugate style. Also, WATCH your total VOLUME. You need to get better at your sport. Mobility drills are good, dynamic and static range of motion is important. If you want to understand how to apply conjugate training to your sport, look at Defranco’s site. He applies the conjugate methodology to athletic training from many different sports. I would lean more toward conjugate training and build it around your sport. Good luck.