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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 08-22-2007, 06:52 AM   #1
Tim Donahey
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A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates

Starting Strength Novice Program:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans <== Note: correction added 3/29/2008

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Practical Programming Novice Program:

Monday
Squat 3x5
Bench press/press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/bench press 3x5
Deadlift 1x5

Friday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Witchita Falls Novice Program:

Monday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/Bench press 3x5
Deadlift 1x5

Friday
Squat 3x5
Bench press/press 3x5
Pendlay rows 3x5

Practical Programming Advanced Novice Program:

Week 1

Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps

Day 2
Front squats 3x5
Press 3x5
Deadlift 1x5 (more sets may be added due to reduced frequency)

Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted

Week 2

Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted

Day 2
Front squats 3x5
Bench press 3x5
Power clean 5x3

Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps

The Texas Method Intermediate Program:

Routine 1

Monday [High Volume/High Intensity]
Squat 5X5
Heavy Press (5X5)
Bench Press Assistance
Power Clean (5X3)or Row

Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Back Extensions or GHR
Chin ups

Friday [Low Volume/High Intensity]
Squat 1X5
Heavy Bench Press
Press Assistance
Dead Lift 1X5

Routine 2

Monday [High Volume/High Intensity]
Squat 5X5
Bench Press 5X5
Power Clean (5X3)or Row

Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Press 5X5
Back Extension/GHR
Chin ups

Friday [Low Volume/High Intensity]
Squat 1X5
Bench Press 1X5
or 5X3
or 5X2
or 5X1
Dead Lift 1X5

Intermediate Split Routine Model:

Competetive shot-putter model:

Monday
Squats and pressing exercises

Wednesday
Pulling exercises such as cleans and snatches, and other back work

Thursday
Squats and presses

Saturday
Pulling exercises

Competetive powerlifter model:

Monday
Bench press and related exercises

Wednesday
Squatting and deadlifting exercises

Thursday
Bench press and related exercises

Saturday
Squatting and deadlifting exercises

Last edited by David Wood; 03-29-2008 at 07:21 PM.. Reason: added correction to be 5x3 Power cleans instead of 3x5
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Old 08-22-2007, 07:11 AM   #2
Justin Herring
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Re: A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates

Noob question: how can these programs be integrated with Crossfit? Or can they--is this an alternative program?
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Old 08-22-2007, 08:11 AM   #3
Eric Lester
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Re: A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates

Quote:
Originally Posted by Justin Herring View Post
Noob question: how can these programs be integrated with Crossfit? Or can they--is this an alternative program?
You can do this strength stuff a couple days a week, Crossfit WODs a few of the other days. I think people usually put the strength stuff at the beginning of the week, WODs at the end.

Basically you adjust to your goals. Wanting more strength? Do more days of max effort lifting. Want more overall fitness? Do more days of Crossfit metcon work.

I'll add a question of my own. Would there be adequate recovery to do a ME workout early in the morning, then a WOD in the afternoon or evening of the same day?
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Old 08-22-2007, 08:22 AM   #4
Jef Maion
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Re: A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates

I thought the SS novice routine was 5x5 on all lifts except deadlift?
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Old 08-22-2007, 08:27 AM   #5
Eric Lester
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Re: A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates

Quote:
Originally Posted by Jef Maion View Post
I thought the SS novice routine was 5x5 on all lifts except deadlift?
I believe he says 3-5 sets of 5 reps.
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Old 08-22-2007, 09:12 AM   #6
Tim Donahey
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Re: A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates

Quote:
Originally Posted by Jef Maion View Post
I thought the SS novice routine was 5x5 on all lifts except deadlift?
3x5 on all lifts except where noted. He suggests 5x5 variations in his TM (Texas Method) template. You might be confusing SS with Bill Starr's 5x5 Program. Madcow's popular variation is linked here (WFS): http://www.geocities.com/elitemadcow...Linear_5x5.htm
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Old 08-22-2007, 12:23 PM   #7
Jef Maion
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Re: A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates

Quote:
Originally Posted by Tim Donahey View Post
3x5 on all lifts except where noted. He suggests 5x5 variations in his TM (Texas Method) template. You might be confusing SS with Bill Starr's 5x5 Program. Madcow's popular variation is linked here (WFS): http://www.geocities.com/elitemadcow...Linear_5x5.htm
I browsed again through the Programming chapter of Starting Strength, and all I could find is (p 198): "In fact, one of the most effective strategies for the squat, bench, and press is five sets accross of five reps"

Did I miss something?
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Old 08-22-2007, 01:41 PM   #8
Tim Donahey
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Re: A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates

Quote:
Originally Posted by Jef Maion View Post
I browsed again through the Programming chapter of Starting Strength, and all I could find is (p 198): "In fact, one of the most effective strategies for the squat, bench, and press is five sets accross of five reps"

Did I miss something?
5x5 is great and he certainly advocates it as being productive, but what he's talking about there is adapting one training session each week to 5x5, ramped up in five pound increments, ie. 255-260-265-270-275.

On the same page he says, "The squat benefits from sets across, usually three, as does the bench and press... The deadlift is hard enough... one set is usually sufficient." He's speaking in general terms here, something that works for most everyone, and in your quote he's talking about a very specific program adaptation.

The Starting Strength Template is, well, a template; it's a cookie cutter design that isn't going to perfectly suit everyone's needs. Adapting a program for the individual is best done by someone who knows what they're doing, not by Joe Schmo trainee, but if Joe has no coach to boss him around these templates are the way to go because, at the appropriate level, nearly everyone can benefit from them.

In Practical Programming he lays it down a little more clearly on pg 155 "The squat, bench press, and press are done for 3 sets of 5. The deadlift is done for 1 set of 5..." No wiggle room there, but that's just "Starting Strength". Eventually modification will always need to be made or your progress will get stale and stall out, and that is where any template falls on its' butt. In that case congratulations, you don't need a cookie cutter cuz you wield a machete.

Read "The Novice" chapter in PP for a more detailed explanation.

Make sense?
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Old 08-22-2007, 04:14 PM   #9
Scott Robertson
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Re: A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates

I am a novice "weighlifter" who has been doing men's health routines for a couple years at the gym and has recently started Crossfit over the last 6 months. I was wondering how many weeks the novice programs outlined above usually last. 2 weeks does not seem like a long enough time to get much gains.

32/M/160

CFT = 675
Shoulder Press 120
Squat 255
Deadlift 300

I have been thinking of adding some extra strength exercises to get me past my previous personal records.

Any advice would be appreciated.
Thanks
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Old 08-22-2007, 06:13 PM   #10
John P. S Shopa Jr
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Re: A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates

Thanks for the great post Tim. I've been stuck on a program I gleaned out of Bill Starrs "strongest shall survive." lots of 5x5 with alternating light, medium, and heavy lifts on alternating days. But I've been stuck for a while, and now I have a list of different methods to choose from.Thanks!
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