Practical Programming for Strength Training
Mark Rippetoe, Andy Baker
Language: English
Pages: 256
ISBN: 0982522754
Format: PDF / Kindle (mobi) / ePub
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.
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The Katas: The Meaning behind the Movements
Hard Style Abs: Hit Hard. Lift Heavy. Look the Part.
The 15-Second Handstand Beginner's Guide
The Burst! Workout: The Power of 10-Minute Interval Training
it has already successfully accomplished. At this point the trainee has successfully completed Selye’s second stage and has adapted to the initial workload (Figure 2-2, line A). Figure 2-2. A longer stress/recovery/adaptation cycle is required as a trainee progresses from novice to advanced. (A) Novices can produce appropriate stress with a single training session and display supercompensation above baseline within 72 hours. (B) Intermediate trainees require multiple training sessions and
core” with partial unilateral contractions that cannot be quantified all have one thing in common: they cannot be used to develop strength as effectively as the barbell exercises, because they cannot be loaded as heavily as a basic barbell exercise. Strength improvement cannot occur using light weights for more than a very few weeks in a completely untrained individual, and lunges and balancing exercises cannot be done with the weights that can be eventually lifted in the deadlift, press, and
always the energy source utilized during muscular contraction. During contraction, ATP loses one of its three phosphate groups and becomes adenosine diphosphate (ADP), liberating energy stored in the molecule and allowing its use in muscle contraction. As ATP reserves are depleted, which takes just a few seconds, ADP is rapidly recycled back into ATP by the transfer of a replacement high-energy phosphate ion from a creatine phosphate (CP) molecule back to the ADP. Creatine phosphate thus serves
for power development. Volitionally-accelerated movements such as “dynamic effort” deadlifts are less effective at developing power because the acceleration of the bar is not an inherent part of completing the movement as it is in cleans. Figure 5-1. The repetition continuum. Different numbers of reps have different training effects, and it is important to match the correct reps to the goal of the trainee. The load range of 50 to 75% of 1RM allows most people to develop
possible. This means large-scale, multi-joint exercises that will always include the squat, deadlift, press, bench press, and power clean, unless there are injuries that prevent the inclusion of one that cannot be performed. But again, productive training is facilitated by the use of movements that can be trained, and not all exercises fit this description. The reason is simple and obvious: squats, presses, deadlifts, bench presses, and the Olympic lifts work the whole body at one time, and