Starting Strength Weekly Report


October 26, 2015


Announcements
  • Brent Carter is the winner for the month of October.
Articles
SS Coaches' Updates & Blogs

Starting Strength Cyclist Training Camp


Under the Bar

jordan feigenbaum squat starting strength classic Jordan Feigenbaum approaches the bar at the Starting Strength Fall Classic Meet in Oakland, CA. [photo courtesy of Tom Campitelli]
lifters at the texas starting strength fall classic Lifters at the Starting Strength Fall Classic Meet in Wichita Falls, TX. [photo courtesy of Nick Delgadillo]
nicole gibson trains for the fall classic Nicole Gibson deadlifts 235lb for a double as Cody Miller provides feedback ten days out from the 2015 Starting Strength Fall Classic in Springfield, MO where she will compete in her first meet. [photo courtesy of Cody Miller]
joanne gets back into strength training Joanne, age 66, getting back into lifting after a two year hiatus. We're glad she's back. [photo courtesy of FiveX3 Training]
teaching the squat Starting Strength Coaches Chris Lane and Eric Shugars teach the squat at the 2015 MAHPERD physical education conference. [photo courtesy of Eric Shugars]
coaching the sqsuat Greg Wolkoff squats 245x5 under the watchful eye of Coach Nick at WSC. [photo courtesy of Inna Koppel]
clay lacey lifts at the fall classic Clay Lacey locks out a PR 450 lb deadlift at the WFAC Starting Strength Fall Classic. Clay went 9/9 in his first meet. [photo courtesy of Nick Delgadillo]
carter cues the clean Instructing proper elbow position on the power clean at the Focus Personal Training Institute. [photo courtesy of Brent Carter]
starting strength training camp deadlift Dennis Carter pulls 275# for the first time with a double overhand grip at the recent deadlift / power clean Starting Strength Training Camp in Winston, GA. [photo courtesy of Steve Hill]
pulling in los angeles Lori, age 53, deadlifts 225x3. Both Lori and her husband Nick have been consistently training at Horn Strength & Conditioning in Los Angeles for over a year and continue to make steady and impressive increases in strength. [photo courtesy of Paul Horn]
Pat trains with knee replacements 73 year old Pat Edwards of Lock Haven Strength and Conditioning deadlifts 135#x5. She has 2 knee replacements and a rod in her spine, but never an excuse not to train [photo courtesy of Rebekah Cygan]
elisha trains the deadlift Elisha Graff pulls 225x5 beltless. [photo courtesy of Inna Koppel]

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Best of the Week

Dangers of Omission
rm_sidell

Constraints in time and, most importantly, adequate training space have forced me to train only the squat, bench, and deadlift omitting the press and power clean from the program. What are some potential dangers in training only the 3 movements listed following a heavy, 3 sets of 5 reps across approach (1x5 for deadlift) on a (non-consecutive) three-day-a-week program?

Mark Rippetoe

You omit the benefits of the press and clean: balanced shoulder strength and an incremental increase in power display. Danger!!

Mark E. Hurling

If you only bench press and neglect the balancing benefits of the OHP, you run the risk of shoulder problems. Your anterior deltoids will become overdeveloped and may pull your shoulders forward. This can make your AC joint miserable.

Mark Rippetoe

My official advice is to equip yourself to correctly do the program.


Best of the Forum

How to program sprint intervals
par2941

I am currently doing the Texas Method and find myself carrying a little bit more pudge. I would like to start doing some metcon in the form of interval sprints, and I would like your input on how to program them. Previously, during my Starting Strength [novice linear progression], I tried to add in sprints for 2 weeks before I realized recovery was too hard.

I am thinking that I will start by adding a day in either Tuesday (before my light workout) or Saturday (right after my intensity workout). Previously, I did 4x100m sprints (about 15 sec/sprint) with a minute and a half rest period. As I progress further I plan on working up to 6x100, and maybe later reducing the rest periods. Additionally, I run on an indoor track (200 meters), so that means I have to run around the curves of the track. Perhaps I should program a little differently so I can just run along the straight edges?

Mark Rippetoe

Add the sprints on Saturday, but do 4 x 100 with no rest control. Take as much time as you need to recover between reps. The sprints are enough by themselves. After several weeks you can start timing your rest.

par2941

What is your opinion on sprints overall, when compared to other forms of metcon/energy system training? Right now I don't have access to a prowler or sled, and the only other thing I can think of would be barbell complexes or crossfit type workouts (30 snatches for time, etc.). Additionally, I read an article on T-nation about how sprint training is dangerous compared to other forms of conditioning. I plan on disregarding that statement, but is there any truth to it?

Mark Rippetoe

Sprints are better than any "metcon" option, in my opinion. If conditioning is the actual goal, anything that produces the metabolic stress without the eccentric soreness is better at producing the adaptation without interfering with the rest of your training.


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