Practical Programming 3rd Edition.pdf

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Practical Programming for Strength Training
3rd Edition
Mark Rippetoe & Andy Baker
with Stef Bradford
The Aasgaard Company
Wichita Falls, Texas
3rd Edition. Kindle version 1.0
Copyright 2013 by The Aasgaard Company.
First edition 2006. Second edition 2009.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or
transmitted in a form by any means, electronic, mechanical, photocopied, recorded, or otherwise without
the prior written consent of the publisher. The authors and publisher disclaim any responsibility for any
adverse effects or consequences from the misapplication or injudicious use of the information presented
in this text.
Layout & Proof – Stef Bradford
ISBN-13: 978-0-9825227-5-2 (paper)
ISBN-13: 978-0-9825227-6-9 (electronic)
ISBN-10: 0-98252275-4 (paper)
ISBN-10: 0-98252276-2 (electronic)
The Aasgaard Company
3118 Buchanan St, Wichita Falls,TX 76308, USA
www.aasgaardco.com
www.startingstrength.com
Contents
Preface
1 – Introduction
Strength Training
A Theoretical Approach
Problems?
2 – Adaptation
The General Adaptation Syndrome
Stage 1 – Alarm or Shock
Stage 2 – Adaptation or Resistance
Stage 3 – Exhaustion
Understanding Overtraining
Fatigue
Overreaching
Overtraining
Factors Affecting Recovery
Sleep
Protein
Calories
Fatty Acids
Hydration
Vitamins and Minerals
How Hard and How Much
3 – Strength: The Foundation of Performance
Strength
Speed
Power
Mass
Training Specificity
4 – The Physiology of Adaptation
Muscular Contraction: The Foundation of Movement
Muscle Structure
Muscle Function
Energy Metabolism: Powering the Muscle
Energy Sources
Energy Utilization
Training-induced Muscle Adaptations
Neural Integration: Stimulating the Muscle to Move
Structure and Function
Neural Adaptation
Hormones: Mediators of Physiologic Adaptation
Hormone Function
Hormonal Adaptation
Cardiovascular Considerations
Cardiorespiratory Adaptations
Physical Potential
Going Backward: Detraining
5 – Training Program Basics
Repetitions
Sets
Rest Between Sets
Workout Frequency
Exercise Selection
Exercise Variation
Exercise Order
Speed of Movement
Warm-up
Stretching
The Training Log
6 – The Novice
The Basics of Novice Programming
Basic Program Variables
Exercises
Reps and Sets
Scheduling
Workloads
The Starting Strength Model
Well-Executed Novice Progression
The Advanced Novice
Back-off Periods
Advanced Novice Programming
Novice Programming Considerations for Special Populations
The Underweight Male
The Overweight Trainee

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