Practical Programming for Strength Training, 3rd Edition

375 Pages·2014·4.63 MB·English

by  Mark Rippetoe

Practical Programming for Strength
Training
3rd Edition
Mark Rippetoe & Andy Baker
with Stef Bradford
The Aasgaard Company
Wichita Falls, Texas
3rd Edition. Kindle version 1.0
Copyright 2013 by The Aasgaard Company.
First edition 2006. Second edition 2009.
All rights reserved. No part of this publication may be reproduced, stored in a
retrieval system or transmitted in a form by any means, electronic, mechanical,
photocopied, recorded, or otherwise without the prior written consent of the
publisher. The authors and publisher disclaim any responsibility for any adverse
effects or consequences from the misapplication or injudicious use of the
information presented in this text.
Layout & Proof – Stef Bradford
ISBN-13: 978-0-98252275-2 (paper)
ISBN-13: 978-0-98252276-9 (electronic)
ISBN-10: 0-98252275-4 (paper)
ISBN-10: 0-98252276-2 (electronic)
The Aasgaard Company
3118 Buchanan St, Wichita Falls,TX 76308, USA
www.aasgaardco.com
www.startingstrength.com
Contents
Preface
1 – Introduction
Strength Training
A Theoretical Approach
Problems?
2 – Adaptation
The General Adaptation Syndrome
Stage 1 – Alarm or Shock
Stage 2 – Adaptation or Resistance
Stage 3 – Exhaustion
Understanding Overtraining
Fatigue
Overreaching
Overtraining
Factors Affecting Recovery
Sleep
Protein
Calories
Fatty Acids
Hydration
Vitamins and Minerals
How Hard and How Much
3 – Strength: The Foundation of Performance
Strength
Speed
Power
Mass
Training Specificity
4 – The Physiology of Adaptation
Muscular Contraction: The Foundation of Movement
Muscle Structure
Muscle Function
Energy Metabolism: Powering the Muscle
Energy Sources
Energy Utilization
Training-induced Muscle Adaptations
Neural Integration: Stimulating the Muscle to Move
Structure and Function
Neural Adaptation
Hormones: Mediators of Physiologic Adaptation
Hormone Function
Hormonal Adaptation
Cardiovascular Considerations
Cardiorespiratory Adaptations
Physical Potential
Going Backward: Detraining
5 – Training Program Basics
Repetitions
Sets
Rest Between Sets
Workout Frequency
Exercise Selection
Exercise Variation
Exercise Order
Speed of Movement
Warm-up
Stretching
The Training Log
6 – The Novice
The Basics of Novice Programming
Basic Program Variables
Exercises
Reps and Sets
Scheduling
Workloads
The Starting Strength Model
Well-Executed Novice Progression
The Advanced Novice
Backoff Periods
Advanced Novice Programming
Novice Programming Considerations for Special Populations
The Underweight Male
The Overweight Trainee
Female Trainees
7 – The Intermediate
General Considerations
Exercises
Sets and Reps
Scheduling
Intensity
Variation
The Texas Method
Phase I: A Basic Texas Method Program
Phase II: Running it Out
Phase III: Cycling Intensity Day
Phase IV: Introduction of the Dynamic Effort Method
Hybrid Model for Olympic Lifting
Texas Method for Powerlifting
The Split Routine Model
“Four-Day Texas Method”
Four-Day Texas Method: Version #2
The Nebraska Model
Split Routines – Heavy and Light Day
One Lift Per Day
The Starr Model
The Starr 5x5
Putting it Into Practice
Adding Training Days
Intensity Variation
Frequency Variation
8 – The Advanced
The History of Periodization
An Introduction to Advanced Programming
Peaking
The Pyramid Model
Powerlifting Focus: 11-Week Meet Prep
Pyramid Model for Power Sports
Pyramid Model for MMA
Classic Powerlifting Taper
Advanced Strongman Training Program – Classic Taper
The Two Steps Forward, One Step Back Model
A Sample TSFOSB Powerlifting Meet Cycle
Off-Season Powerlifting Routine
Power Sports Program
STRONG Gym – Advanced Strength Program
An Advanced Olympic Weightlifting Program
9 – Special Populations
Women
Novice and Intermediate Training
Youth
Recommendations
Older Lifters
The Novice and Post-Novice Program
Considerations in Exercise Selection
Sets and Reps
Post-Rehabilitation Trainees
Authors
Credits
Preface to the Third Edition
Every time a new edition of Practical Programming is released, greater
clarity is the objective. The idea that novices, intermediates, and advanced lifters
require different programming was essentially heresy when I submitted it to the
Strength and Conditioning Journal ten years ago. The piece was rejected by two
separate groups of reviewers who insisted that undulating periodization applied
to everyone, and that by claiming it did not apply to novices I demonstrated a
complete lack of understanding of the Organizing Principles of Science. Some
progress has been made since then, and I hope this edition further clarifies the
idea that human adaptation follows the same trajectory that all progressive
phenomena display on the way to their limit. The book has sold more than
90,000 copies and helped more people get stronger than anything else in print
except Starting Strength: Basic Barbell Training.
The first two editions were intended as basic diagrams for designing the
reader’s own programs – an outline of the basic principles of
stress/recovery/adaptation. The book was designed as a template for the
development of programs based on the way people of different levels of training
advancement respond to stress. As it turns out, people want details – more
examples of the specific programs in use for lots of different lifters – so here
they are.
Stef Bradford PhD is actually the brains and talent behind the upgrade of
this material. You’d think far less of my abilities if you knew how big a part of
what I do is actually her idea. Our little secret, okay?
As for the detailed programs we’ve added, Andy Baker is as good at
writing them as anybody I know, especially including me. When we decided to
flesh out the book, he was my first choice. He has a feel for the numbers and for
realistic progressions, and most of these detailed examples are his babies. If you
can get him to help you with your training, you should.
Matt Reynolds was my other first choice. Another exceptionally talented
programming consultant, Matt is busy with several projects but took the time to
provide us with an advanced program in Chapter 8. If Andy’s busy, call Matt. Or
start with Matt if you want to.
Jordan Feigenbaum MD and Jonathon Sullivan MD PhD reviewed
several parts of the manuscript for us. Jordan made dozens of valuable
suggestions that improved the accuracy and clarity of the first five chapters, and
Sully is an exceptionally intelligent and experienced resource for the nuances of
human interaction with life and its complications. I count on both of these guys
human interaction with life and its complications. I count on both of these guys
when I’m in over my head.
The experience we’ve acquired over the last 4 years has been facilitated
by several important members of the staff of our seminar program. Tom
Campitelli (also our staff photographer), Michael Wolf, Steve Hill, Jordan
Feigenbaum, Matt Reynolds, Paul Horn, and several others just getting started
have created the best possible business environment, where we all learn from
each other. Without them, this new edition would not have been possible.
As usual, Mary Conover stopped what she was doing and prepared the
index, making this book a much more valuable resource that it would otherwise
have been.
My thanks also to you, the readers of our books and participants on the
boards. Your valuable feedback has spurred the development of this edition of
PPST.
—Rip
Wichita Falls, Texas
November 2013