Practical Programming for Strength Training by Mark Rippetoe & Andy Baker

Practical Programming for Strength Training by Mark Rippetoe & Andy Baker

Author:Mark Rippetoe & Andy Baker [Rippetoe, Mark]
Language: eng
Format: epub
Tags: strength training
Publisher: The Aasgaard Company
Published: 2014-03-06T05:00:00+00:00


Figure 7-2. The intermediate stress/recovery/adaptation cycle. An intermediate requires a greater stress to disrupt homeostasis and a longer time to recover and adapt than does the novice. Effective programming balances these demands over the course of a longer cycle, using variations in stress to allow progress to occur.

General Considerations

Exercises

The most important consideration for programming at the intermediate level is the selection of exercises, which will be determined in large part by the trainee’s choice of sport or training emphasis. If powerlifting is the sport of choice, training will be based around the squat, bench press, and deadlift; if it is weightlifting, the snatch and the clean and jerk will be emphasized in the program along with the basic strength movements. Athletes training for heavy field events will incorporate power exercises such as clean, jerk, and snatch variants into the basic strength program. Those interested primarily in hypertrophy will use more isolation exercises at higher reps along with the basic strength program.

It is likely that athletes in sports that are less dependent on strength – the lighter field events, sprinters, basketball and baseball players, non-grappling martial artists, etc. – will never have a need to advance much beyond this initial phase of intermediate training. Strength acquisition is perhaps the most important part of any athlete’s preparation because it has such a profound impact on the ability to efficiently develop and express all the other parameters of athletics. But these athletes are engaged in activities that are more dependent on skills acquired in the practice of their sport than the strength and power provided by training in the weight room under the bar. One reason it is important to identify training goals is that the level to which a trainee is intentionally advanced depends on the need for such advancement.

The degree of specialization in exercise selection is therefore also determined by the need for more than basic strength enhancement, not usually the correct role of the strength program. A javelin thrower might opt for a 3-day program that involves squats, presses, cleans, snatches, and chins; any more complexity than this is unnecessary and would take away training time better spent on this highly practice-dependent sport. And the very definition of “ineffective” would be engaging in weighted activities that look like the javelin throw – using a dumbbell to mimic the movement, for example, is essentially practicing to throw slower and wrong. This attempt to make strength training movements copy the specific motion of the sport reveals an extremely fundamental misunderstanding of the general role strength plays in a sports application, where strength best acquired through training the general exercises is applied specifically in the practice of the sport. Make the athlete strong under the bar, make the now-stronger athlete better at his sport on the field.

Exercise selection will, to a certain extent, determine sets and reps. The basic strength exercises – squats, presses, bench presses, deadlifts – can be used at a variety of rep ranges, from singles to sets of twenty.



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