I'm starting a "book club" to discuss PL books, articles, etc..
Today I'm reviewing Practical Programming by Rippetoe & Kilgore. This book was loaned to me by Phil.
This book tries to cover all of the training bases from both academic and practical perspectives. It explains in the introduction how current academic treatments are totally impractical, and that practical knowledge is obviously lacking well-formed studies to support it.
The book covers all types of weight training: for power sports, endurance sports, and strength sports. It explains the basic physiology behind lifting, such as why different types of training accomplish different metabolic goals, and how to program reps correctly for your goals.
It also develops a comprehensive theory for how weight training makes you stronger. It is a three-stage progress: (1) overload, (2) recovery, and (3) supercompensation. This explains why programming rest periods correctly into training is essential for proper gains.
The book then covers training for three stages of lifter: novice, intermediate, and advanced. Elite lifters are left out because their training is too specialized to the athlete. The major difference between each of these groups is the volume/intensity needed for overload, and thus the recovery ability from this load. Novices are able to recover from overload in 24-72 hrs, so linear progression works well. Intermediates need a full week of recovery, so weekly programming is effective. Advanced trainees require even further recovery, requiring more complicated periodization schemes.
This book advocates a few basic movements for all levels trainees: back squat, deadlift, press, bench press, pull-up, clean, and snatch. The exercise emphasis for advanced trainees, as well as set/rep scheme, depends on the sport. It contains detailed programs at each level (except novices, which all should train the same way). It also advocates full-body work outs, as they are more effective at achieving overload.
I think this book is a great starting point for anyone who wants to learn the basics of programming. I knew a lot of the material going in, but it filled out the details in a logical, consistent manner. When taken seriously, the emphasis on overload/recovery/supercompenstation gives a new perspective on training. (For example, why Chad Aichs only does one heavy workout every two weeks.) It also explains the structure of programs like Sheiko and Westside, where volume and intensity are varied within each week and between weeks.
Question: Has anyone read Starting Strength by Rippetoe? After reading this, I am interested in what that contains.
1 comment:
I have Starting Strength. It's specifically geared for new trainees and those coaching new trainees (especially in a high school/college environment where you have to train large groups efficiently).
It goes into great detail about how to squat, DL, power clean, overhead and bench press. It gives great illustrations on how to both spot form errors and to provide cues to fix them. The pictures of the correct movements are worth the price alone (no more "I guess that's right"; now you know what is correct).
It covers beginner training in detail. Anything past that is covered in Practical Programming.
As you mentioned in your review, Starting Strength will "fill in the gaps". I'd say I knew 95% of the material in the book, but learning new material AND seeing new connections between familiar concepts is pretty invaluable. Considering that getting both Starting Strength and Practical Programming will set you back maybe $50, it's well worth the price. Rippetoe also has another book called Strong Enough?, which is more a collection of essays/reflections on strength training.
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