I was just looking at this actually.
http://tinyurl.com/3k3htwm (pdf link)
I am sorry if this is a wrong place to ask this - I believe Justin Lasceck changed CFWF program to Simple strength and conditioning v2.0
And the file is supposed to be in this site : http://www.70sbig.com/blog/2010/10/s...-program-v2-0/
The link in the article is dead. Can anybody explain the program and the nature of metcons in it (if there are metcons)?
I have been looking for an elaborate and sensible write up of how to program a metcon with strength being primary and GPP as follows but always ended up reading rants and arguments and flaming here and elsewhere. I generally seem to agree with guidelines laid out by Gant grimes in a post. Can anybody point me to a resource along this line? I am aware of MEBB & CFSB but i don't want to complicate things as i am novice currently on SS and making good progress.
Thanks in advance.
Madhu.
I was just looking at this actually.
http://tinyurl.com/3k3htwm (pdf link)
Great, thanks. Now all I need is to look for the metcons. I still have plenty of room to progress in SS although i need to watch my milk intake.
From what I understand, the nature of the metcons doesn't really matter as long as they're short (under 15 minutes) and intense. There are a few conditioning workouts in various threads on this site, if you search around for them. This thread (http://startingstrength.com/resource...t=23448&page=1) has some conditioning work-outs using the Prowler. One of the posters mentioned that he uses a heart rate monitor to gauge his trainees' workouts. They sprint until it gets above 180, then rest until it gets below 150, and repeat.
You can also try searching for "Dan John Tabata Method".
There's also an e-book on the Strength Villain site that has 50 example conditioning workouts that Lascek said would work well with his strength & conditioning program, but there are enough conditioning workouts available for free on the web that it's not worth spending $25 for an e-book, IMHO.
Checking out the Crossfit Football site wouldn't be a bad idea either.
Here's the spreadsheet someone posted a while back. I added the CF Football metcons at the end.
https://spreadsheets.google.com/spre...thkey=CMiJ1LYJ
You can't go wrong with the stuff at Ross's site. Check out some of his sample workouts.
http://www.rosstraining.com/articles.html
Thank you guys for the links and resources, This is really helpful.
How would one choose the weight of KBs in the workout? Percentage of Squats? Say i am 5'6"-70kg and squat 101kg.