You are hereStarting Strength Training Template
Starting Strength Training Template
Nicole performing deadlifts at the Basic Barbell Certification in Santa Cruz last fall
This is the first of what may be many entries on the implementation of Mark Rippetoe's Starting Strength programming template for strength training.
In this first entry, I'm providing a sample warm-up progression that Rip outlines in his book (along with Lon Kilgore) Starting Strength.
Warm-up sets are critical, not only because they warm your muscles up for the coming work sets, but because they are an opportunity for you to grease the groove and create the correct motor recruitment patterns for a given lift. This neurological aspect of weightlifting is just as important to warm up as the muscles performing the lift.
Each of the warm-up sets below is for a specific work-set weight for each of the five basic barbell lifts (e.g., 225# for back squat). In this template, three work sets of five reps are performed for the back squat, the bench press, and the shoulder press. The deadlift is performed for one work set of five reps. The power clean, on the other hand, is done for five work sets of three reps.
In all cases, the weight is held constant for all work sets. In other words, you don't increase the weight from one work set to another (of course, in this template, this isn't an issue for deadlift since it's only done for one work set).
So even though you may not be doing work sets at the poundages in the example below, you can still take away from this the general approach to use in determining your warm-up progression.
So without further ado, here is a sample warm-up progression for all five of the basic barbell lifts. This is directly from Starting Strength.
[Quick note on notation: You'll see three sets of numbers separated by slashes below. This refers to poundage/reps/sets. So for example, if you see 45/5/2, that means you'll be doing forty-five pounds for two sets of five reps.]
Back Squat
Warm-Up Sets
45/5/2
95/5/1
135/3/1
185/2/1
Work Sets
225/5/3
Bench Press
Warm-Up Sets
45/5/2
85/5/1
125/3/1
155/2/1
Work Sets
175/5/3
Deadlift
Warm-Up Sets
135/5/2
185/5/1
225/3/1
275/2/1
Work Sets
315/5/1
Shoulder Press
Warm-Up Sets
45/5/2
75/5/1
95/3/1
115/2/1
Work Sets
135/5/3
Power Clean
Warm-Up Sets
45/3/2
75/3/1
95/3/1
115/2/1
Work Sets
135/3/5
So that does it for structuring your workout.
In my next entry, I'll throw out some options (because there are many) on how to integrate this program within CrossFit, as well as explain how the five lifts are worked in conjunction with one another.
Post any questions about this template to comments.
Thanks Mike! Nice intro. Is there starting target work set weight for each, ie 80% of max single? and then, do you increase work set weight by a specified amount each session? Can you put a copy of this template on the wall? Looking forward to your next posts.
Audra-
Sick time on Murph. I'm not gonna lie, that makes me a little moist.
Brandon, not a bad time either. I was pretty impressed when I saw it was with a vest, then Mike sent me this photo of you doing Murph yesterday and I realize the vest isn't exactly what I was thinking.
I'll agree w/ whomever noted yesterday that these posts are "not classy". I think thats why I enjoy them so much.
mike and/or nicole... could you possibly talk a little about diet in the coming posts as it relates to starting a strength program? what are some options other than rippetoe's gallon of milk/day prescription? is the price to pay for getting stronger(building muscle) the gaining of proportional body fat in the short run? would love to hear what those who've done a SS program have to say and from those that recently returned from the BB cert in reno. thanks...
Ooops. Forgot to post the link to the photo. Here it is.
Unfortunately, the answer to that is probably yes. I started doing a pure Rippetoe style program at the beginning of April after training with The Man in Reno. I've added just short of 60 lbs to my squat work sets during that time. My body weight has also gone from about 174 lbs to 185 lbs and some of that is, sigh, fat. I am currently drinking about 1/2 gallon of whole milk a day in addition to my 18 Zone blocks. It's a party.
You don't actually need to drink lots of whole milk, by the way. It just happens to be the easiest and cheapest way to take in a lot of reasonably high-quality calories. The macronutrient breakdown of whole milk seems to have worked better than anything for a lot of Rippetoe's trainees. The gallon of milk is ideally suited to underweight teenage boys, but has applications to others as well.
It's a lot like CrossFit: you do what's prescribed. Add more weight each workout, train hard, eat a lot, rest a lot, and the results happen. Be prepared to get a little softer around the middle in the process, however.
Rippetoe also has a web forum where he provides equal measures of answers and ridicule to all who ask. It's both informative and amusing.
http://www.strengthmill.net/forum/forumdisplay.php?f=36
Also, if you don't already own Starting Strength, you need to buy it. It is really helpful.
Nabil you are banned from using the word moist!!!!!!!
Audra (and B&B), YES! That is half my time - hehe
Edgar - You'd look cute w a little chub ;)
Mike - This post gives me a bit of a headache...
Nicole - Hot pic!
"Osama Bin Shoppin" - nice
Edgar - there are several threads on the main site Nutrition Message Board regarding what to eat while doing SS... you might want to check it out.
Does the gallon of milk a day work because of the high concentration of fat and protein, or is it the high concentration of Bovine Growth Hormone?
Inquiring minds want to know!
Milk makes baby cows get big in a hurry too...
Nabil,
Are you ever going to actually work out at CFO again? What if we put aero bars on Nicole's stationary bike...than would you come?
A few thoughts about the starting strength program:
- Building momentum is key. Start with a weight that is manageable. Your goal is to make the targeted jumps each wo. ie- 5# each day on the squat/deadlift and 2.5# on the press. If you start with an eye bulging (yes Nabil, i said bulging) weight you will quickly miss your targeted jumps. The first two wo.s will be about finding your starting point depending on your experience.
-Recovery. This program is all about adaptation so you can make those targeted jumps. Stress, overtraining, lack of sleep and unfocused nutrition lead to missing targeted jumps. Its been very hard for me to decrease time in the gym to be ready for my lift days.
-For whatever its worth I don't drink milk. My two friends who are also on this program do drink the milk and have not made any more gains than I ( except for a little more tread on the tire). Milk makes me fart and I am starting to learn that girls don't like farts. I have put 30# on my squat work sets since 4/2/08 from 245 to 275 (today), about 20# on my bench and press. I am now making 2.5# jumps on the press and have missed my targeted squat weight 2 times but am still making 5# jumps each wo. I attribute the misses to the stress and lack of sleep that comes from the paramedic internship.
- I have a lot to say about this topic if you haven't noticed. I will be coaching on Wed nights now and would love to talk about SS then.
thanks robyn, i was afraid you were going to say that... :( tho i did hear crossfit characterized by "this is fitness, not vanity." yeah right...
I actually put in a pretty lengthy response earlier today, but it is waiting in a moderation queue somewhere and I rather doubt that it will see the light of day in time for anyone to be interested in reading it. Oh, well.
Anyone have a copy of SS I can borrow for a couple of weeks? Thanks.
Brandon, can I borrow your Osama Bin Shoppin vest for the next Murph? It looks a whole lot breezier and more stylish for spring than that sweaty hot black number they have at CFO.
I figure the breeziness alone will take at least a couple minutes off my time, plus being chased by the local hoods on the runs, fearing for my life, will help take my mind off the pain.
Mike, how do you divide up the five exercises? If you only do deadlift and bench does that mean you still only do one work set for deadlift? Seems strange.