How the program is built from the ground up. Prilepin's Table, max effort vs dynamic effort, accommodating resistance, and the 9-day cycle structure that makes concurrent development possible.
Soviet sports scientist A.S. Prilepin's research on optimal training loads is the mathematical foundation of the entire Westside system — and this program. Here is what the table says, and how every DE and ME session is built around it.
Maximum force and maximum velocity are both necessary for absolute strength, and they cannot be trained with the same stimulus. Why both days exist, what each one builds, and why 72 hours between them is not arbitrary.
Every barbell movement has a deceleration problem. Bands and chains solve it by matching resistance to your strength curve across the full range of motion. The physics, the force-velocity relationship, and the exact prescription used in the program.
Seven days is not enough room for all nine training types with proper recovery gaps. The 9-day cycle is not a novelty — it is the solution to a real scheduling and recovery math problem, designed specifically for shift workers and first responders.