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Practical Programming for Strength Training Kindle Edition
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There is a difference between Exercise and Training. Exercise is physical activity for its own sake, a workout done for the effect it produces today, during the workout or right after you're through. Training is physical activity done with a longer-term goal in mind, the constituent workouts of which are specifically designed to produce that goal. Training is how athletes prepare to win, and how all motivated people approach physical preparation.
Practical Programming for Strength Training 3rd Edition addresses the topic of Training. It details the mechanics of the process, from the basic physiology of adaptation to the specific programs that apply these principles to novice, intermediate, and advanced lifters.
--Each chapter completely updated
--New illustrations and graphics
--Better explanations of the proven programs that have been helping hundreds of thousands of lifters get stronger more efficiently
--Expanded Novice chapter with the details of 3 different approaches to the problem of getting stuck and special approaches for the underweight and overweight trainee
--Expanded Intermediate chapter with 18 separate programs and 11 detailed examples
--Expanded Advanced chapter with detailed examples of 9 different programs
--Expanded Special Populations chapter with example programs for women and masters lifters training through their 50s, 60s, 70s, and 80s
--Day-to-day, workout-to-workout, week-by-week detailed programs for every level of training advancement
--The most comprehensive book on the theory and practice of programming for strength training in print
Printed in a new larger format for better display of the programs, PPST3 will be an important addition to your training library.
- LanguageEnglish
- Publication dateMarch 6, 2014
- File size5379 KB
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Editorial Reviews
About the Author
Mark Rippetoe is the author of Starting Strength: Basic Barbell Training, Practical Programming for Strength Training, Strong Enough?, Mean Ol Mr. Gravity, and numerous journal, magazine and internet articles. He has worked in the fitness industry since 1978, and has been the owner of the Wichita Falls Athletic Club since 1984. He was in the first group certified by the National Strength and Conditioning Association as a CSCS in 1985, and the first to formally relinquish that credential in 2009. Rip was a competitive powerlifter for ten years, and has coached many lifters and athletes, and many thousands of people interested in improving their strength and performance. He conducts seminars on this method of barbell training around the country.
Andy Baker is the owner of Kingwood Strength and Conditioning in Kingwood, Texas. He has a degree in Sport and Health Science from American Military University. Andy attended Texas A&M University before joining the Marine Corps in 2003. He saw two combat deployments in Iraq before finishing his degree in 2007. Shortly afterward he opened KSC, a private training facility near Houston that offers barbell training to competitive athletes and the general public, as well as program consultation for competitive lifters. Andy is a competitive powerlifter. He lives in Kingwood with his wife Laura and two kids, and spends the tiny amount of spare time he has fishing and hunting.
Product details
- ASIN : B00IU8YETW
- Publisher : The Aasgaard Company; 3rd edition (March 6, 2014)
- Publication date : March 6, 2014
- Language : English
- File size : 5379 KB
- Text-to-Speech : Enabled
- Screen Reader : Supported
- Enhanced typesetting : Enabled
- X-Ray : Enabled
- Word Wise : Enabled
- Sticky notes : On Kindle Scribe
- Print length : 462 pages
- Best Sellers Rank: #122,489 in Kindle Store (See Top 100 in Kindle Store)
- #66 in Sports Training (Kindle Store)
- #164 in Sports Training (Books)
- #200 in Exercise & Fitness (Kindle Store)
- Customer Reviews:
About the authors
Mark Rippetoe is the author of Starting Strength: Basic Barbell Training, Practical Programming for Strength Training, Strong Enough?, Mean Ol' Mr. Gravity, and numerous journal, magazine and internet articles. He has worked in the fitness industry since 1978, and has been the owner of the Wichita Falls Athletic Club since 1984. He graduated from Midwestern State University in 1983 with a Bachelor of Science in geology and a minor in anthropology. He was in the first group certified by the National Strength and Conditioning Association as a CSCS in 1985, and the first to formally relinquish that credential in 2009. Rip was a competitive powerlifter for ten years. He won the 198-pound weight class at the Greater Texas Classic in 1982, and placed in state- and regional-level meets for the next 6 years, retiring from competition in 1988. For the next 10 years Rip announced most of the powerlifting meets in North Texas, including the 1995 APF Nationals in Dallas. He retired from powerlifting altogether in 1997, to focus more on Olympic weightlifting.
Rip acquired a solid background in coaching the Olympic lifts as a result of his coach, Bill Starr, using them in his powerlifting training. Further experience with the Olympic lifts came with exposure to the coaching of Tommy Suggs, Jim Moser, Dr. Lon Kilgore, Angel Spassov, Istvan Javorek, Harvey Newton, Mike Conroy, John Thrush, and many fellow lifters. Rip obtained his USWF Level III certification in 1988 at the USOC’s Olympic Training Center in Colorado Springs with Mike Stone, Harvey Newton, and Angel Spassov on faculty. His USAW Senior Coach certification was achieved in 1999 at the OTC with Lyn Jones, John Thrush, and Mike Conroy. He was invited, as an Olympic weightlifting coach, to the Olympic Solidarity course at the OTC in 2000. He taught both the USAW Club Coach course and the Sports Performance Coach course with Dr. Kilgore from 1999 through 2005. Rip served as the president of the North Texas Local Weightlifting Committee of USAW from 2004-2011. He coached and participated in the coaching of James Moser, Glenn Pendlay, Dr. Kilgore, Josh Wells (Junior World Team 2004) most of the national and international-level athletes on the Wichita Falls Weightlifting team, which was hosted and coached at WFAC from 1999 through 2006, as well as the collegiate weightlifting team from Midwestern State University through 2010. Rip still actively coaches the sport on a daily basis at WFAC, and the power clean and power snatch at our seminars around the country every month.
The Starting Strength method of training novices is a distillation of Rip’s experiences over three and a half decades as a competitive powerlifter, Olympic weightlifting coach, and gym owner. From its inception in 1984, every new member at WFAC was taught the basic barbell lifts as a part of their membership at the gym, and the application of the basics of powerlifting and Olympic weightlifting to efficiently meet the needs of the general public form the basis of the Starting Strength method, as detailed in Starting Strength: Basic Barbell Training and Practical Programming for Strength Training.
FREE Articles & Downloadable Strength Training Programs www.AndyBaker.com
With over 15 years of dedicated experience as a personal trainer and strength coach, Andy Baker is one of the most sought after strength and fitness experts in the industry. Andy has provided strength & conditioning coaching to hundreds of elite athletes, as well as high achieving adult fitness clients who want to change their lives through his methods.
Andy has owned Kingwood Strength & Conditioning since 2007 - a private gym and personal training facility dedicated to strength training. Andy has coached a wide variety of clientele, from Division I college athletes to adults in their 80s
In addition to opening Kingwood Strength & Conditioning in 2007, Andy has been a featured speaker at many prominent industry events, and is the co-author of the best-selling Practical Programming for Strength Training with industry icon Mark Rippetoe.
In 2016, Andy released "The Barbell Prescription: Strength Training for Life After 40" with Dr. Jonathan Sullivan.
In addition to training his private clients, Andy operates a strength training blog www.AndyBaker.com Among the free articles and videos provided there is also a range of online products and services that can be purchased.
Prior to opening his gym, Andy was a member of the U.S. Marine Corps where he served served 2 deployments as part of Operation Iraqi Freedom between 2003 and 2007.
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The 2nd edition was full of wonderful information regarding the stress/recovery/adaptation cycle of strength training. Simply put, the more you do something (say, squat or deadlift), the better you become at it, and changes in programming (frequency, set/rep schemes, etc...) are required to further progress.
New to the 3rd edition is an impressive amount of detail on how to go about the necessary changes in programming as a lifter progresses.
The book contains its largest upgrade in chapters 6-8. With the assistance of Andy Baker of Kingswood Strength and Conditioning, programming for the novice, intermediate, and advanced lifters is covered in amazing detail.
For the novice, the basic principles of the Starting Strength method are discussed as well as a fabulous real world example of a properly executed linear progression. New to the 3rd edition is an extensive look at how to elongate and squeeze every drop of usefulness out of a linear progression. It details resets, stalls, and recovering from the mistake of increasing your lifts too quickly. All of these scenarios are backed up with biomechanical details of the human body. Additionally, new to the novice section is a detailed account of the "advanced novice" lifter as well as specialized diet and training tips for the particularly overweight or underweight trainee.
The Intermediate section has received the largest upgrade of all. While novice programming allows for progress from workout to workout, intermediate programming stretches out progress over a week to week basis. Though Rippetoe discussed his "Texas Method" style of programming in the 2nd edition, it prompted a lot of questions about variations and alternatives to the demanding programming. The details of the Texas Method are contained in 30+ pages of the most important, effective writing in strength programming literature. Broken into four phases, the amount of detail contained here is staggering, and should hopefully answer any questions and address all problems trainees may have with this very complex programming. Also included are "split routines" spread over four days, as well as a Heavy-Light-Medium system popularized by coaching great Bill Starr in the 1970's.
The advanced chapter delves into periodization, or the structuring of training schedules beyond a week to week basis. The book makes very clear that this programming is for ADVANCED lifters who's progress on a week to week basis has stalled out completely. At this point, a strength athlete will be at the point where they are ready to specialize in a certain realm of athletics. Specific training details for powerlifters, MMA athletes, and Olympic weightlifters are described in exhaustive detail. Most recreational lifters will never reach this level, but its inclusion here is extremely welcome.
The final chapter will prove extremely useful for current strength training coaches. It includes specific training details for females, youth, and an extensive section on older (35+ years) lifters.
Simply put, Practical Programming 3rd Edition is required reading for anyone who has a desire to achieve their maximum potential in the weight room. Buy it, read it, read it again, and get stronger!
I won't spend all my time regurgitating the book's outline or contents,but I will give you its impact on my understanding of training. Simple is better. Training doesn't have to be, nor should it be complicated. Yes, as you progress from novice to intermediate to advanced you may have to integrate more "goal specific" lifts. But these exercises and training methods will actually supplant your previous ones, since you are tailoring your training for a specific goal (strength, hypertrophy, a sport, etc.). Also, Mark effectively demonstrates the crucial difference between "exercise" and "training", something I had never previously considered. So this book has done a wonderful job of easing my conscience when it comes to training. I figured out that even though I have been lifting weights for years, I had never proceeded through a legit novice training program. I had just been exercising all that time! I am currently finishing up my second straight month of the Starting Strength Novice program, and I have never been stronger. Weight that used to be my 1RM are now my working sets of 3x5. And I haven't gotten fat or slow or stiff. My diet has remained clean and I am building quality muscle and strength. I no longer worry about whether or not I'm "neglecting a muscle" because I know that keeping the "Big 5" in place and working toward record numbers in those lifts will produce muscle gain across the board.
Once I finish the novice program I plan to begin the Texas Method with my wife and brother. If your confused about where you want to go with your fitness, are interested in getting stronger, more muscular, more generally fit for sports of any kind, then pick up a copy of this book. Whether you do Mark's programs or not, you will benefit in some way from the wealth of information available in this book, I guarantee it.
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Do your sets of fahvs. Use your hip drahav . Add fahv pounds on bahbell. Drink fahv gallons of milk a day. Lift fahv plates on deadlift (beginner) and fahv hundred kilos (intermediate).