Bill Starr | strength training for sport

elevating the peak of the pyramid

Bill Starr Articles January 14, 2012 Comment

Elevating The Peak of the Pyramid

By: Bill Starr

After my article 'Lock and Load' appeared in the August '04 IRON MAN, I received a number of letters from readers. They all contained the same message'that I hadn't elaborated enough on the subject of expanding the workload. One man coached youngsters and wanted to know how to build a solid base from the very first workout. Another was an experienced Olympic weightlifter who was preparing for the Masters Nationals. He was interested in learning how to increase his workload and how he could improve his numbers on the two contested lifts, the snatch and clean and jerk.

defying gravity meet routine

Bill Starr Articles January 14, 2012 Comment

from Defying Gravity by Bill Starr.

"If the meet is on a Saturday, then on two Saturdays before, do a mini-test and find out your 1 RM on each of the lifts. The percentages for each set are based off of the 1RM for each lift as found in the mini-test. Warmups are not shown. No exercises other than the competition lifts are supposed to be done except for stretching and light ab work. No accessory or auxiliary lifts at all. On off days a brisk 30 minute walk is permitted/recommended.

dealing with ups and downs by bill starr

Bill Starr Articles January 14, 2012 Comment

Dealing With the Ups & Downs of Training

by Bill Starr

dealing with ups and downs by bill starr

If there’s one truism that all serious weight trainers learn, it’s that they’ll eventually hit some valleys on the way to gaining strength. The down periods will come regardless of how diligently they pay attention to their nutrition and rest, and there will be certain periods when gains just won’t come. In fact, they may even slip backward on many lifts. While that may seem to be a rather pessimistic attitude on my part, it really isn’t. It’s a physical law and a vital part of what we call strength training.

deadlift part2 by bill starr

Bill Starr Articles January 14, 2012 Comment

The Deadlift, Part Two

by Bill Starr

In my first installment on the deadlift, I presented some of the reasons why the deadlift is a useful exercise for anyone interested in improving overall strength, and I discussed some technique tips. This article will is aimed at people who are already doing deadlifts as part of their routine, lifters who would like to move their numbers up or include more variety in their back programs.

deadlift part1 by bill starr

Bill Starr Articles January 14, 2012 Comment

The Deadlift, Part One

by Bill Starr

In the minds of a great many people who train with weights, the deadlift is the exclusive domain of powerlifters. Few people include it in their programs, even if they’re primarily interested in gaining size and strength. In many gyms the deadlift is considered dangerous and not allowed. Then, of course, there’s the group that avoid it for a more basic reason – it’s taxing.

circut

Bill Starr Articles January 14, 2012 Comment

Defying Gravity Meet Prep Final Workout

This workout is straight from Bill Starr's book. The exercises are performed in a circuit with no rest. Ideally he says that you should have 3 stations, one for each exercises, and an assistant to load the bar while you are doing the other exercises. I don't have all of that

bigger arms

Bill Starr Articles January 14, 2012 Comment

There is another way to guarantee bigger, fuller, more powerful arms, and here it is.

The number one reason why men start training with weights is to have bigger and more muscular arms. Sure, some guys also want thicker chests or trimmer midsections; nevertheless, big arms is also high on their wish list. Somehow an idea has evolved in the male psyche that big arms equals sexual prowess and overall strength. Whenever a man hits a pose to display how fit he is, he will always flex his biceps. The pose and the gesture are simply a part of our culture.