Beginning Weight Training Part 4
And with that I want to jump straight into examples of three different beginner programs. The first is the Starting Strength program as developed by Mark Rippetoe (and reproduced here in full with his permission). The second is a beginner program as outlined by my mentor, it would represent another standard approach to a barbell based routine based around the big compound movements.
Finally, and primarily to offend the barbell purists, I’m going to reproduce the basic machine-based program that I used with the majority of my beginners. Again,keep in mind that those folks were almost universally folks seeking general fitness and health and I usually only had 3 workouts to get them roughly competent in the weight room. In different contexts, I taught different movements.
Beginning Weight Training Part 3
I had originally wanted to wrap up today but, as usual, I’m running long and I’ll have to do a fourth part on Friday where I look at some specific programs. Today, I want to look at some issues related to loading parameters for beginners including intensity, volume, frequency and exercise selection. Quite a bit of research has actually looked at these topics in beginners (I’m unaware of much on exercise selection) and that goes a long way towards guiding the development of proper beginner programs.
Beginning Weight Training Part 2
Today I want to continue by looking at what the specific goals of beginner training are, that is what specific adaptations and things are trying to be accomplished when setting up a beginning routine in the weight room. As I’ll come back to when I finish up next Tuesday in Part 3, the goals desired, along with some science I’m going to bore you with go a long way towards helping to design a good basic beginning program.
Beginning Weight Training Part 1
For the most part, articles and information about beginner’s training isn’t terribly popular. This is because, with literally no exception I have ever run into in nearly 20 years of doing this, everybody thinks that they are more advanced than they are. It’s simply human nature, nobody wants to think of themselves as a beginner or noob. In the world of training and dieting the consequence of this is that folks tend to jump into advanced training or diet interpretations long before they are either needed or useful or they have developed the necessary fundamentals.
Why the US Sucks at Olympic Lifting: Part 9
So now let’s start to look at the United States. And no, I won’t be jumping straight to Olympic lifting, that would be too easy and more background is needed to adequately address this issue. To understand the US and Olympic lifting, we need to look at some of the other factors present in sports in America. Because it all ends up factoring on.
Why the US Sucks at Olympic Lifting: Part 7
Having looked in some detail at the former Soviet Sports machine in Why the US Sucks at Olympic Lifting Part 6, I’m going to move somewhat chronologically to talk about the East German sports machine (dominant in about the 80′s) along with Bulgarian Olympic lifting (which actually overlapped with both). While both share a lot of similarities to what the Soviets had done, there are a few key differences worth noting. Then just to fill some space I’ll briefly talk about Australian swimming.
Why the US Sucks at Olympic Lifting: Part 6
So over the next few parts, I want to take more of a snapshot of a variety of different sport systems that have shown success or outright dominance in various time frames. And since it makes some logical sense, I’m actually going to look at them in somewhat of a chronological order (that is, in terms of the times they were dominant) since this makes some other points about changes in training and focus some of which I feel are relevant to my ultimate topic of US Ol’ing.
Why the US Sucks at Olympic Lifting: Part 4
In Why the US Sucks at Olympic Lifting: Part 1, I managed to talk almost not at all about Olympic lifting, focusing instead on a couple of definitions and then a long discussion of a truly dominant sporting ‘system’, Kenyan distance runners. Today I want to look at an example of another group that jumped from relative anonymity to dominance in what is a fairly niche sport in a very short period of time. The sport is track cycling and the ‘country’ is the United Kingdom.
Why the US Sucks at Olympic Lifting: Part 3
Ok, picking up from Wednesday and Why Does the US Suck at Olympic Lifting Part 2; in that part I looked at some of the factors potentially to Kenyan dominance in distance running. This included looking at some potential physiological issues that might give them an advantage, the issue of genetics (in a general sense) and then briefly looked at sociopolitical factors and finally their training (where I spent the most time).
Why the US Sucks at Olympic Lifting: Part 2
And a question that has been posited since they started winning is why this is the case. Today I’m going to a VERY detailed analysis of the factors behind their dominance. That includes physiology, sociology, economics, culture, diet, etc. If nothing else, this should give you some idea of what I’m going to try to address in this series as a whole to answer the original question. And don’t worry, I won’t be going into this kind of nauseating detail for every sport and every group.