Rip details when a trainee should: For the most part, the process is exactly the same as it for men. No copyright infringement is intended. Those of you who are dealing with rehab will find the injury information interesting.
First, we are introduced to a stressor, the weight; second, our body responds by recovering from the damage of this stress, through nutrition, sleep, and other mechanisms; and, third, our body rebuilds itself even stronger in order to prevent the same stress from damaging us again in the future. As far as I am aware, Rippetoe and Kilgore pioneered the concept of classifying trainees based on their particular level of training advancement. Sets, reps, rep ranges, time between sets, volume, intensity, and all of the other important parameters that we must manipulate to create particular training effects are analyzed and detailed.
Additionally, Rip also discusses how to break Texas Method into more of a traditional 4-day split. Perhaps more importantly, the first five chapters touch upon on the actual nuts and bolts of training programs. While I can see the utility in occasionally employing overhead pressing, I am not a fan of the inclusion of power cleans in a powerlifting program for really any reason. If you just want to know my overall recommendations, skip ahead to the bottom.
Along those same lines, Rippetoe is a firm believer in the power clean and the overhead press. This said, Rip did admit that the frequency paradigm is changing in powerlifting and that many newer lifters are having success outside of the old model where the lifts are performed just once a week. He is capable of producing the stress-recovery-adaptation response inside of one week. Most of the powerlifting community agrees with this type of approach to increasing the deadlift. In the first example, Rippetoe discusses an 8-week Pyramid model.
Practical Programming for Strength Training 3rd Edition Review
For that matter, neither does your training age. These exercises are found in all of his powerlifting programs. The more advanced the athlete becomes, the longer the periodization must be. Make no mistake though, they can still make great progress. However, most of the advice for older folks is aimed at novices. Not only are actual athlete training logs used, but the theoretical training models that are discussed get put into context using practicap example cc that contain real numbers, percentages, sets, and reps.
Specific ways to do exactly that are discussed further in Practical Programming. While these topics are all given their proper due, this is not a physiology textbook.
One of my favorite quotes in the entire book had to do with women. The whole thing culminates in a single on meet day.
Why this seemingly arbitrary distinction? Matt Reynolds of STRONG Gym also chimes in to provide a fantastic 14 week meet prep cycle based on traditional periodizations ideas from Russian scientists Anatoliy Bondarchuk and Yuri Verkoshansky some of the greatest exercise scientists of all-time. This is to be expected on a first printing.
Practical C Programming, 3rd Edition – O’Reilly Media
The pyramid incorporates a 4 week accumulation block, a 3 week deloading and transition period, followed by an intensification and peak in the 8th week. Similarly, it is unnecessary for him to embark upon programs that call for PRs with a monthly frequency or longer. Likewise, it is possible to waste 10 years doing unproductive body part splits and still be a novice despite a decade pdogramming experience under your belt.
Intermediates Downloar intermediate section has so much new information for powerlifters that I frankly cannot cover any one piece of it to any great depth. For novices and intermediates who handle their own programming, this is an essential read.
An intermediate trainee is one for whom the stress-recovery-adaptation cycle takes a full week. Lifters are provided full details on when, and how, to switch over to Phase II in order to continue progressing for as long as possible.
Practical C Programming, 3rd Edition (testkey download – 2shared
Again, while this text is not a comprehensive resource on this material, it will provide you with the necessary information przctical master the fundamentals in an easily digestible way. Most of this information is not directly relevant to powerlifters.
In fact, a full progression from the Texas Method to using Westside is detailed. As in previous editions, the book starts with a cursory discussion and analysis of exercise science as a whole.
Precise examples using poundages, sets, reps, and assistance exercises are given in the book. Remember, training advancement exists along a continuum. The effects of a given rep range exist along a continuum.