Starting Strength: Basic Barbell Training

Starting Strength has been called the best and most useful of fitness books. The second edition, Starting Strength: Basic Barbell Training, sold over 80,000 copies in a competitive global market for fitness education. Along with Practical Programming for Strength Training 2nd Edition, they form a simple, logical, and practical approach to strength training. Now, after six more years of testing and adjustment with thousands of athletes in seminars all over the country, the updated third edition expands and improves on the previous teaching methods and biomechanical analysis. No other book on barbell training ever written provides the detailed instruction on every aspect of the basic barbell exercises found in SS:BBT3. And while the methods for implementing barbell training detailed in the book are primarily aimed at young athletes, they have been successfully applied to everyone: young and old, male and female, fit and flabby, sick and healthy, weak and already strong. Many people all over the world have used the simple biological principle of stress/recovery/adaptation on which this method is based to improve their performance, their appearance, and their long-term health. With over 150,000 copies in print in three editions, Starting Strength is the most important method available to learn the most effective way to train with barbells -- the most important way to improve your strength, your health, and your life.

• Why barbells are the most effective tools for strength training.
• The mechanical basis of barbell training, concisely and logically explained.
• All new photographs and improved illustrations of all the lifts, and the biomechanics behind them.
• Complete, easy-to-follow instructions for performing the basic barbell exercises: the squat, press, deadlift, bench press, power clean, and the power snatch.
• Revised instruction methods for all six lifts, proven effective in four years of seminar, military, and group instruction.
• How the human body adapts to stress through recovery, and why this is the foundation of the development of strength and lifetime health.
• How to program the basic exercises into the most effective program for long-term progress.
• Completely indexed.
• The most productive method in existence for anyone beginning a strength training program.

Mark Rippetoe is an American strength training coach and author. He has published a number of books and peer-reviewed articles. He has a BSc in geology with a minor in anthropology, but no degree in exercise science. He has several decades of experience as a strength coach, nearly a decade of experience as a competitive powerlifter, and is currently a gym owner..

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5 Minute Plank Training Program

If you’re interested in improving core strength, balance and stability, follow one of three progressive training programs and you could soon be on your way to completing a five minute plank!

Sound impossible? Far from it! All you need is a solid plan, plenty of discipline and maybe 30 to 40 minutes a week to achieve this goal.

No doubt some of you can already hold a decent length plank, but let’s face it, you’re probably in the minority. Most of you reading this probably won’t even be able to hold a 30 second plank.

However, it really doesn’t matter which group you fall into. If you follow one of the progressive training programs, I’m positive you’ll soon be able to complete a 5 minute plank.

Improve core strength, balance and stability by training to do a five minute plank. Start today!

For more information: fiveminuteplank.com/beginner-plan/

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A 10-week walk-jog-run plan for complete beginners

You can spend all year thinking about it and Googling tips, but the key is to just lace up and get out there for a walk, jog or run (or a bit of all three – more on that later). And regularly. ‘The biggest thing when you first start out is establishing the habit – getting used to being on your feet,’ says running coach Matthew Meyer.

At the start, forget about hitting a certain pace, ditch the idea of reaching a certain distance; instead, just set a time goal. Obviously, a realistic and safe goal will vary according to your starting levels of health and fitness, but Meyer says a good new-runners’ target is to get moving for 20 minutes, three days a week. Eventually, build up to four days, and then you can bump those 20 minutes to 25 and so on.

Whether you’re fresh off the sofa or coming from another sport, running takes time to break into, but you will get there, if you start slowly. One great way to do that is with walk-jog-run or walk-run programme. With your 20-minute target in mind, focus on a few minutes of running/jogging, followed by a period of walking. Meyer suggests aiming to run for three minutes and walking for one minute – continue to alternate until you reach the time goal.

For more information: www.runnersworld.com/uk/training/beginners/a30279918/run-walk-plan-complete-beginners/

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150 Triceps Dips Training Program

If you’re interested in toning your triceps and increasing arm strength, follow this six week training program and you’ll soon be on your way to completing 150 consecutive tricep dips!

Think there’s no way you could do this? I think you can! All you need is a solid plan, plenty of discipline and about 30 minutes a week to achieve this goal!

No doubt some of you can already do 150 consecutive tricep dips, but let’s face it, you’re in a big minority. Most of you reading this won’t even be able to manage 15 dips. Actually, I’m sure many of you can’t even do 10.

However, it really doesn’t matter which group you fall into. If you follow the progressive dips training program, I’m positive you’ll soon be able to do 150 tricep dips!

Tone your triceps and increase arm strength by training to do 150 consecutive dips. Read on for more details and start today!

For more information: www.onefiftydips.com/

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The Twenty Pull-ups Training Program

If you're serious about increasing your upper body strength, follow this six to eight week training program and you'll soon be on your way to completing 100 consecutive pushups!

Think there's no way you could do this? I think you can. All you need is a good plan, plenty of discipline, and about 30 minutes a week to achieve this goal!

No doubt some of you can already do 20 consecutive pull-ups, but let's face it, you're in a big minority. Most of you reading this won't even be able to manage 5 pullups. Actually, I'm sure many of you can't even do 2.

However, it really doesn't matter which group you fall into. If you follow the progressive pullup training program, I'm positive you'll soon be able to do 20 pullups!

Are you ready to take the challenge? Read on for more details...

For more information: twentypullups.com

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