Strength and Conditioning - Conditioning and Strength (Audio Only)

Mark Rippetoe reads his article on the proper application of conditioning training in a strength program. The full text of the article can be found here: startingstrength.com/article/...
Find a Coach: startingstrength.org/site/coa...
Starting Strength Gyms: www.startingstrengthgyms.com
Find an affiliate: startingstrength.com/gyms/aff...
Become a Starting Strength Coach: startingstrength.com/careers
Starting Strength Online Coaching: startingstrengthonlinecoachin...

[@xplus2920]

I'm doing GOMAD right now and my toilet's work capacity has increased 7 fold. This stuff works, guys.

[@dragonchr15]

GoMad is not going to work if you are not celtic, anglo saxon, or germanic descent....the lactose intolerance you see...

[@InvisibleHotdog]

@@dragonchr15 there's some non-Europeans that can into cow milk

[@juncruz3685]

SD u can do it with soy milk😊

[@jetjames420]

Butt do I really want to do that kind of work

[@fallingleaveskungfu]

There's always goats milk

[@michaelcraelius1082]

As a firefighter for seventeen years I can honestly say strength over conditioning has helped me work at fires to the capacity required. Conditioning is important but secondary.

[@kelleysauer1693]

Both are necessary. Strength without conditioning is meaningless, just as conditioning without an adequate level of strength is of no value.

[@nickcrosby9875]

@@kelleysauer1693 I'd agree. They are complementary.

[@carlj2603]

Thank you for your service

[@joeyslaydawg8779]

Thank you for your service

[@bugynites09]

@@kelleysauer1693This makes no sense. Getting stronger gives you a better condition but being better conditioned will never make you stronger.

[@Breaker197]

I've been sold on starting strength for a couple years now, but I needed to hear this

[@yermanoh]

mark if the strength trianing tihng doesnt work out for you i suggest you try book narration

[@gq7435]

yermanoh, yeah man. He's got style

[@Theplaymaker1271]

Rip should narrate for Audible on the side

[@ChrisTerryATL]

I enjoy these fireside chats. Thanks Coach Rip!

[@En1Gm4A]

Its always nice to listen to Rippetoes thoughts :-) I Love It ! :-)

[@123smosley]

One way to restate his main point would be - strength training increases overall baseline athleticism and builds lasting physical changes, while most forms of cardio training are very specific to the task you are performing at that time and do not have lasting physiological changes except in extreme circumstances

[@nickcrosby9875]

I would say cardio has more general benefits, not necessarily specific to the programme. But both strength and conditioning go together. A nice example would be some SAS training around the Welsh hills. You have to be strong to carry the pack but you have to have endurance to carry the pack up and down hills for many kilometres

[@nathannewman6555]

@@nickcrosby9875 High level athletes generally use periodization methods of training, because your method just doesn't work that well. Training both strength and endurance at the same time limits the volume of both training methods and impedes recovery. Training strength first, because it's the more easily maintained adaptation, will net greater results. You go through a strength training cycle and then follow it up by an endurance training cycle. In the end you'll have both more strength and endurance than training both like you suggest.

[@samtesh2900]

It took me forever to find this, thank you so much coach Rip

[@Kayeinel]

Holy shit, man. This was good! Some poetic pros, mixed with some comedic relief, and of course the serious applicable information.

[@saltrock9642]

I love this guy. Tell it like it is, Rip.

[@formerevolutionist]

You should have a strength camp where you take military-age men of all shapes and sizes and put your ideas to the test. I'd really be interested in seeing how they would compare to Army and Marine cadets.

[@jerrycunningham1820]

He has people of all ages benefiting. Not just strength athletes.

[@KilliMilliMeter]

The US Army adopted a similar approach for basic and advanced training for tactical athletes (i.e., Infantry, Armor). I know because I was a member of the team who conducted the research.

[@scottminer9600]

Great intro!

[@osamashoukry399]

All these years of wars and lessons from it regarding the physical fitness of the soldiers , and Mr RipptooZ discovered that endurance & Cardiovascular fitness are secondary. Thanks RipptooZ

[@vardaspavarde8480]

yes but as a marathon swimer i can say that when you start powerlifting you can handell a lot of volume and you have crazy results

[@bigmember5908]

so does Rippetoe work with Judo/BJJ atheltes I saw people in gi grappling for this vids pic! I think it was likely a factor in the commentary about Strength hindering Technique. I feel that comment was likely meant as a fact of training moreso then performance. I have definitely seen it go that way but the answer is more training not to avoid being strong lol

[@nickcrosby9875]

Never tried a Prowler, but try the Concept II rowing machine is an absolute beast of a tool for power development. It has the added benefit of being able to measure time, distance, rate simultaneously, which can add a massive competitive boost to the activity. If you can hit the upper decile performance for your age for the standard 2k distance, I'd wager you' d have to have some good baseline strength...

[@jamesbrannigan1630]

I love these podcasts and I've never done SS But I do full body WOs x 3 a week, based around compounds, so this is s fantastic resource for me Also just so nice to listen to MR sharing wisdom after scrolling through a sea of shirtless bros talking shit

[@marcorodriguez7694]

James Brannigan What's WO's??

[@williamrachello3699]

Marco Rodriguez work-out

[@riflemanm16a2]

I'd suggest buying the book, reading it through, and starting the program sooner than later. I screwed around with "stronglifts 5x5" (because I didn't know about SS at the time) and have taken my sweet time to read the the Starting Strength book. I would be much farther along in my progress if I had just started out with Starting Strength instead and followed his advice from the beginning.

[@newerest1]

I personally don't think the novice LP is for everyone, it's pretty awesome if it can work for you but you will have to be willing to gain fat and dedicate yourself to the LP for a period of months. It's probably worthwhile for most people. But Rip has a vast amount of knowledge besides just the LP.

[@scottmoyer3854]

Everyone who is "in tact" can benefit from really trying to LP their low bar squat. It's fun to c how strong ur body is really capable of being and even more fun when u go to work and everything is noticeably easier every day. Also HAF 5s on the squat will raise ur everyday confidence bar astronomically

[@salmanabedin1313]

That ending though!

[@smashu2]

Well some top cross fitter train for strength most of the year an start conditioning training after the open just before regional it's more the people in the box that follow some seemingly random wod training.

[@nickcrosby9875]

Regarding military programmes, iirc the French Foreign Legion make a big deal of rope climbing (arms only, no use of feet) which is a good way to build upper body strength?

[@nickcrosby9875]

I'd add, isn't it relative strength/weight that a soldier needs more than absolute strength? So ability to climb a wall, vault an obstacle, monkey bar cross, rope climb etc (whilst carrying basic kit)

[@CeroAshura]

@@nickcrosby9875 this is very late but relative strength won't help you carry 40kg load for a 10km march. Absolute strength is just as important as relative strength for a soldier. At the end of the day you have to have the capacity to carry an 85kg adult whom is loaded with at the bare minimum of 25 kg. I think strongman training is superior for soldiers because they get used to handling odd objects. The medley system they have is also great for "conditioning".

[@Motoruven]

Here in Sweden, a politically appointed press spokes person from the police said: It's not necessary to be able to do a chin up" I wish I was kidding

[@CorporalDeepDick]

Vem sa det? Skulle gärna vilja kontakta denne pressansvarige och höra dennes argument.

[@bababoey1433]

Aa fan kötta

[@deioped]

Strength being the most important attribute is learnt in old school Dota too - no matter if you're a STR, AGI or INT hero, you're gonna need STRENGTH. Who says playing computer games teach you nothing?

[@joshua12084]

So how do I know if I have a good strength base?

[@jacobfox437]

Press 1X BW ,SQUAT 1.5X ,AND DEADLIFT 2X

[@dhruvmohil]

So would strength training help an individual for military training, which is currently based more on endurance?

[@alexespinosa8444]

???% yes

[@smashu2]

Train for strength then only do 1 month of hard core conditioning approaching the test.

[@vonkaiser6115]

???% other than the test, I believe we have technology to do things for us and we don't need to run hundreds of miles throughout our millitary lifestyle, whatever the situation.

[@MrKhuws]

Strength training helps but not at the expense of endurance training. If you have to run 10 miles carrying a 50-60lb backpack in the military then you train by running long distance. Relying on purely strength training set you up for failure.

[@dphitch]

It is all a matter of degree of endurance vs degree of strength. It is possible to balance both and optimize for the job you have in the military. Some jobs the only running you might be required to do is for your annual fitness test. I would say endurance will help with passing say boot camp or selection for SF but strength training and being strong in the long term would be very useful for other things such as lifting a heavy guy that is wounded or moving ammo or packs or heavy weapons. Being a 130lb guy that can run a sub 6 minute mile won't be very useful in a mortar platoon for instance. Being a 185lb guy that can run a 7-6 minute mile and can carry a 30lb M240, plus his pack, water and ammo 10 miles up a hill is much more useful. If you are training for BootCamp for example yes endurance is more important and you should be running but adding in strength training won't hurt and long term will be beneficial.

[@blahasdirtysock3657]

Had to laugh when an advert focused on conditioning modalities appeared 2 mins into this video

[@RancidToeNail]

Regarding "0.75x bodyweight press...." That would be overhead, correct? I'm a newbie and a 5x5, not SS, guy.

[@KenjiNitta]

Robert Cangemi Yes. Overhead Strict Press.

[@palabrajot505]

Yes

[@jchen7782]

Chad Wesley smith has the best BJJ strength and conditioning program. He’s actually done BJJ unlike rippetoe so he knows what’s best

[@jerrycunningham1820]

Juggernaut training systems is for the advanced athlete. SS is for beginners. They do have more advanced programs as well.

[@The-eo4lj]

Rippetoe has this brainfart often as well, but you don't have to do something to know about it, I can be an expert in biochemistry without ever stepping foot into a university or a hospital. All the literature can be found online, and the rest of it is pure engineering, aka logic and critical thinking, which unfortunately may only be taught to an extent

[@anvildo]

200 bale a good afternoon? As 14 year old soccer player. 800 to a 1000 per afternoon. Some days threw off wagon and ranked in mow.

[@onewaylife4all]

I'll have what he's having! ^

[@Sean-ly8fm]

So if Rip is against pushing the prowler until the intermediate stage, I guess do 10 - 12 minutes of HIIT at the end of a training session or rest days would also be no good?

[@lancem.8491]

Sean Lowery wait until you are an intermediate, during which conditioning will help you tolerate the increase in training volume in your programming.

[@selfcritical]

HIIT pretty greatly effects recovery. Low intensity/low impact (the second part is important for hypertrophy) cardio in relatively small doses (30 mins a few times a week) improves recovery, elevates growth hormone, and lays the cardiac adaptations that allow you to tolerate higher intensity training. Using low impact means like bike, rower, or incline walking reduce mechanical stress on muscles and thus don't induce protein breakdown or much in the way of an interference effect. (The interference effect is greater as impact and proximity to lactate threshold increase)

[@scottmoyer3854]

12:15. Super dense comment.

[@InvisibleHotdog]

What about it?

[@adamuntz1130]

No he is pretty spot on.

[@arlenecabangal9556]

Sculpt the body... vanity. LOL

[@dragoninwinter]

If you really want to get strong, lift the round bales. 😁

[@PlugThePull]

Jiu jitsu, Starting Strength... What else ?

[@joshuamichael4312]

Pull ThePlug that's all you need. Reported your comment for even asking.

[@mantexas9033]

Pull ThePlug marksmanship

[@Horus-Lupercal]

Muay Thai, wrestling, boxing.

[@unclejoe3397]

athlean- X

[@tsoliot5913]

I was hoping to see the grappling vid in the thumbnail...

[@glennmuir5617]

The title says clearly, "Audio only"; why would you expect anything else?

[@kelleysauer1693]

People need to quit trashing strength and endurance. Stop putting them against each other. Both are necessary. Strength without conditioning is meaningless, just as conditioning without an adequate level of strength is of no value. To say that the average marathon runner cannot squat as much as the average power lifter has no more relevance than saying the average power lifter can't run as far as the typical runner. Look at ironmen triathletes to see the melding of endurance and strength. Also, gymnists are known to be among the strongest athletes, pound per pound. They get that way by many repetitions of their bodyweight. Mr. Ripptoe thinks that running does not build any strength. Hmmm, compare the blood pressure of marathoners vs power lifters. Which is usually better? It is a result of the strength of the heart muscle. Build strength but do not belittle endurance.

[@InvisibleHotdog]

Strength without conditioning isn't meaningless tho. What strength feats are triathletes accomplishing?

[@kelleysauer1693]

@@InvisibleHotdog My first thought was that the answer is obvious but perhaps not. Consider the stride length of most "real" runners and the strength needed to propel their body that far. Measure the force generated with each pedal stroke on the bicycle. Consider the power required to move arms through water without losing stroke form. These are examples of strength and they are repeated thousands of times during a triathlon. For a good indication of strength vs endurance and combining them - consider the British bodybuilder Kris Gethin (CEO & founder of Kaged Muscle). A couple years ago, he set out to do an Ironman Triathlon while maintaining his bodybuilding bulk. It was an interesting journey. You can follow his workouts and experience via a series of You Tube postings. I never said strength was unimportant. I said (and maybe was not clear) that strength without SUFFICIENT stamina is of no value. The limited strength needed to pick up a book is of no value if there is not sufficient strength to carry, position on a rest, or carry the book. Mr. Ripptoe scoffs at runners who can only squat 100 lbs more than their body weight. That seems of more practical value to me than to be able to squat 3 times bodyweight but be gasping after climbing 3 flights of stairs. I want both strength and endurance respected. Develop both to their utmost.

[@nickcrosby9875]

Very well put. It's complementary. Maybe Rip overstates the strength argument because relatively over the years the fitness industry has tended to promote cardio/ endurance activities and neglected the strength part.

[@TopiHamalainen]

isa whaste of thyme!!

[@jeremy8715]

I have to disagree with the intro. I believe even advance lifters can benefit from this. Even they (advance lifters) can still learn something new or be reminded of of a particular technique they have forgotten.

[@Are1i]

400lb deadlift achievable in a few months for 95% male trainees? I do not think so, stop making me feel unproductive :D. I'll get 400lb deadlift in a year or so.

[@elangel3917]

arpeja he said 400lbs is achievable for 95 % of average height adult men (5'9) who weight around 200lbs.

[@Are1i]

mugda kumtalob well even there, that's grossly overestimated. I would take a wild guess about 5-10% of 200lb+ males would reach 400lb deadlift within months. Assuming they eat sleep and train properly. The rest will take a 6months to a year or more of focused effort. I respect rip, but i think he overstates stuff a little. good stuff overall :D

[@Are1i]

Reading comprehension 101

[@Are1i]

Lol, I am making progress. About 10lbs per month on the squat. I know i'll keep hammering and growing stronger. I am very very sceptical about all these people claiming progress, reminds me that the average size of penises on the internet must be over 9 inches. Flawed :D. Just as I look around my local gym, nobody is lifting anything significant. Very few people are progressing as fast as I am, I know it's not filled with people doing starting strength, but still. Encouraging progress is all well and good, however I like to be analytical and realistic. 400lbs in a few months is not achievable for me. I am happy at the current rate, just if I don't hurt myself. Is all good.

[@Clobercow1]

I've never known any average 200lb man to be unable to DL 225lbs for reps. I would consider that below average too. If they add 10lbs to their deadlift each week, which is EASILY doable, then they'll only need about 18 weeks to reach 400lb deadlift. Some progress even faster. I did. Pushing past 500lbs is quite a lot more difficult and takes a lot more time.

[@beebrian1944]

The basic message of this speech… Don’t do cardio, stupid! But if you’re gonna do it anyway, at least do it at the appropriate time in your development!

[@NimW]

When you slap muscle mass on yourself, you are building a stronger body. However, your also building a body that requires more oxygen, even at rest. Couple this with a successful gomad bulk so you are also fat now, and even though you doubled your squat you can't go up a flight of stairs without being out of breath. Congrats.

[@VegetoStevieD]

Doubling your squat reduces the percentage of your maximum effort required for each stair. Unless the amount of fat you gain outweighs this difference, the stairs are going to be easier. Since gomad isn't recommended for older individuals, there's no need to talk about heart health, making the above formula straight forward... and it's not hard for a novice to gain strength at the rate required to surpass the negative effects of the fat increase. Basically, your critique is really cute, but anatomy and arithmetic is better. Reality is better.

[@kiril1]

Don't do GOMAD, my friend. It's insane for most of us.

[@adityavekariya8693]

kiril1 its ment for real men to do that i did 2 gomad my first year of lifting i reached 500lb dead 200 bench 350 squat and 185 press in around 8 months

[@soldatheero]

nice job with the 500 dead lift but may I ask why your bench is so small in comparison? You are only benching 15 more lbs than your OP?? your bench is relatively very weak

[@selfcritical]

Strength has many advantages, but the above model is....not how it works. The amount of ATP your body requires to perform an action at load x doesn't halve because your maximal output in a particular movement doubles. It still requires the exact same amount of energy as previously, and your body needs to increase it's supply and/or delivery in order to make the task objectively easier. You can make some gains in these things from resistance training, but just like gaining strength from riding your bike, it's not going to be particularly effective after the novice phase.

[@jerrycunningham1820]

If the military followed starting strength they would be scary. Instead they are taught to run like the French.

[@yermanoh]

first

[@traingear9578]

a 3/4 body weight press is all ?? that seems extremely weak if your speaking bench press , heck even overhead press you should be able to press your body weight. I'm 185 and overhead press 225 and I don't consider myself a strength athlete by any means.

[@vonkaiser6115]

train gear genetics.

[@andremoreiragraca]

He means Overhead Press, and he is saying that this is stronger than most people.