Free Ebook Practical Programming for Strength Training, by Mark Rippetoe Andy Baker
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Practical Programming for Strength Training, by Mark Rippetoe Andy Baker
Free Ebook Practical Programming for Strength Training, by Mark Rippetoe Andy Baker
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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.
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Product details
Paperback: 256 pages
Publisher: The Aasgaard Company; 3 edition (January 14, 2014)
Language: English
ISBN-10: 0982522754
ISBN-13: 978-0982522752
Package Dimensions:
10.9 x 8.7 x 0.8 inches
Shipping Weight: 1.5 pounds (View shipping rates and policies)
Average Customer Review:
4.8 out of 5 stars
362 customer reviews
Amazon Best Sellers Rank:
#4,369 in Books (See Top 100 in Books)
I really enjoyed Practical Programming for Strength Training because it answers many of questions I was left with after reading Rippetoe's Starting Strength book. It has been useful for me as someone who trains, someone who advises his wife on how to train, and someone who demands to know the reasons behind the programs laid out by Rippetoe.The Starting Strength book focuses primarily on the major lifts - how to do them, and why they are done that way. It does a very good job of this and is an invaluable tool for trainees and coaches alike. The end of the book lays out the basic Starting Strength novice program, which is working impressively well for both my wife and me at this time. Staring Strength is an excellent book for what it purports to be: a guide to "starting" strength training. However, the layout of the Novice program laid out is very basic, and it does not answer a lot of the questions that a serious trainee will inevitably start asking: what if I advance beyond the novice stage? What do I do if I'm returning to training after being ill for a few weeks? What if I have an injury? What if someone does not fall within the 18 to 35 age range? Etc. And of course, there is always the burning question of "Why is the program set up as it is?" and the follow-up "What constitutes good programming and why?"Practical Programming for Strength Training answers these and other questions in a very clear, thorough, and well-ordered fashion. It gives the reader a well-rounded understanding of the physiological mechanisms behind strength adaptation, upon which it lays out and justifies the novice, intermediate, and advanced programs. It goes into detail about various circumstances trainees may encounter during their progress towards getting stronger.All-in-all it is a very thorough, easy-to-understand, and well-argued book which provides the serious trainee or coach with a solid foundation in knowledge about programming for strength training.Unless you have considerable competence with barbell training, I would recommend starting with the Starting Strength book before moving on toPractical Programming for Strength Training.
Finally, someone put together a weight lifting program that works for seniors! I had been using a three day a week program with 5 work sets for each of 4 exercises and 1 work set for the deadlift. As I increased weiights, after 3 months, I was constantly sore and becoming bone-tired and rundown. Finally, I injured my rotator cuff which set me back almost 2 months.After receiving Mark's new book, I restarted using a two workout per week program witha light day for squats and back-off sets for the other exercises. I am making steady gaiins and am able to enjoy my normal life pain free. Thanks Mark, for giving us old war horses a sensible program for life. I'll be 70 in September 2014.
Anyone who hopes to advance their strength training past the Novice stage needs this resource. It's a whole book dedicated to developing strength using as few tools, and in as little time as possible. Barbell, plates, rack, lifting shoes, belt, pen, paper, shorts, shirt. That's it. Not the only way to get strong, of course, but the methods are very very effective for people who do other things besides living in the gym. A lot of time-saving advice and strategies that average-joes and athletes alike can benefit from. You better enjoy pushing very hard on barbell exercises though because the whole book centers around them and close variants. Anyone easily demoralized by hard efforts under a bar will need to change their attitude if they want to get anything out of this.
To use a poor analogy: It’s like learning how to cook so you make your own recipes. But here you are cooking up a better and stronger you.You learn when to go up, when to slow down and need to understand that it changes and is not a rite recipe to follow. But there are rules. And the rule for the beginner is to go slow, and do a linear progression — rest, add a little weight, repeat. On the core excercises!It’s hard to find a formulaic way when in strength training you are having a conversation with your bodies ability to grow stronger and it’s need to rest. This book gives you the language and dialogue to do that. I used this to to successfully migrate from the many-gym-machine program my YMCA had me on into a much more successful, safer, and knowable system for strength training.BTW: how does this compare to the other viable alternative out there? 5/3/1 I can’t tell you but it has worked for beginners and Rip also endorsed it. From this interview he gave (muscle and fitness) I quote: “Aside from "Starting Strength Basic Barbell Training," what other modern strength programs do you like?The only other one I like is Jim Wendler’s 5-3-1 program. It’s an excellent late intermediate and advanced program. â€But late intermediate means you should already be fluent in speaking weights. So do that here.Also: the advise in this book is gender neutral apart from very minor tweaks and for the ladies which is covered in a few pages. This will do wonders for your bones. See the Barbell Prescription book for more on that.
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