I’ve started doing the Starting Strength program by Mark Rippetoe. The program is described in Rippetoe’s book, Starting Strength: Basic Barbell Training 3rd Edition. The program is intended to be done by people who are beginners to strength training.
Starting Strength Program
The Starting Strength Program consists of a linear progression where the weight you lift is increased every single time you lift. The program is performed 3 times per week.
I did the program starting at bar weight and am now increasing by 5 lbs. I am expecting that the rate will slow down. I do the lifts twice a week on the day before my CrossFit rest days (which are Thursdays and Sundays). I am lifting on Saturdays and Wednesdays in my home gym.
There are four lifts which are performed in alternating patterns. The four lifts are:
- Back Squat
- Bench or Overhead Press (on alternating days)
CrossFit places the bar high on the back. Starting Strength places the bar lower on the back.
This is just what you remember from your high school gym.
This is rarely performed at my CrossFit box. We are usually told that any S2OH (shoulder to overhead) movement is allowed and that usually means a push press or a jerk press.
We do the deadlift at my CrossFit from time to time but not often enough to progress in the lift.
Hiring a Coach
It’s very smart to get good at lifting form before attempting heavy weights. This is necessary to avoid injuries. Starting Strength has a couple of ways of getting help with your form.
- Starting Strength Reddit – post your form on YouTube and ask in the Reddit for help
- Starting Strength Seminars
- Starting Strength Online Coaching
- Starting Strength Coaches – Find
Here’s my Starting Strength videos on YouTube. Don’t use my lifts as examples. I am still learning.