Where to go after Starting Strength?

Naos · 09-02-2009 03:02PM #1

Hi Folks,

Have done SS for a while, albeit on and off. However, I would like to know what type of weight lifting programmes people would recommend after SS as I've been doing these same lifts for a while.

I'm currently doing Judo & JiuJitsu 3 times a week.

I've recently introduced more ab work into the programme. I will also be starting HIIT this week which I'm looking forward too

Weight training days are Wed, Fri & Sun. My diet is okay at the moment.

BobbyOLeary · 09-02-2009 03:45PM

Depends on what you want to do really. There's no fixed route for you to follow, but here's some examples anyhow.

Strength: Texas Method
Oly Lifting: Performance Menu
No specialisation: CrossFit

It all depends on what you want to gain. My recommendation would be CrossFit, due to your Judo and Jitz training. I found CrossFit gave me a much higher level of fitness for Jitz than anything else I'd tried.

At the end of the day though I would recommend sticking with SS until you have exhausted the program and cannot progress any more. If thats the case then work away at any of the three I threw up there. I'm sure there's other options but they're the only ones off the top of my head.

Casshern88 · 09-02-2009 03:46PM

in practical programming Rip outlines a intermediate program ..... what are your numbers like?

How do you find your recovery / gains are when training in another discipline 3 times a week I also did S.S. & trained in a martial art several times a week i found it impossible to completely recover had cut back on the days spent MA training.

Naos · 10-02-2009 11:00AM

Argh! I forgot to submit the post before closing down the pic

Thanks for the replies so far guys.

@Bobby: The Texas Strength programme looks good. Only three exercises per session though, just add in other exercises around that?

With regards Crossift, I've only read a little on it and have heard some conflicting messages as well. Considering your in the MA game, would you know what type of weight training Professional MMA fighters would do?

I've seen vids on Wanderlai and Couture. Wanderlai and his snorkel training looked very intense.

@Casshern: At present, I cannot find that table that lists what weights you should be at. I've never gone for 1RM weights either. At a guess, I'd place my Bench at around 100kg, Squat around 100kg and DL around the 120kg mark.

I was only doing the weight training with MA for 3 weeks, found it okay as I was liftting 3 x 10 (sets x reps) with weights of:

Bench 70kg
Squat 65kg
Deadlift 70kg

Giving up one of the Judo/Jitz sessions wouldn't be an option. They are Mon, Tues & Thurs. Gym would be Wed, Fri and Sun.

Colm_OReilly · 10-02-2009 11:28AM

Just to correct Bobby a slight bit (armbarring mofo that he is), if you're doing strict Oly Lifting www.mikesgym.com has a Oly Lifting WoD, whereas Performance Menu has Oly Lifting/Stregnth Building Cycles with metcons.

BobbyOLeary · 10-02-2009 01:05PM

Your squat 1RM is about 100kg? Unless you weigh about 60kg I'd recommend you stick with Starting Strength. As I said before, totally exhaust that program before you move on. Now if you'd just like to move to a different program thats cool, but if you want to focus on pure strength just stick with Starting Strength, you've no need for the Texas Method yet.

On the 3 exercises per session, at the weights you'll be lifting on it you won't be able for more.

The strength standards you're looking for are here: Strength Standards

All weights are in lbs (divide by 2.205 to get kg) and the exercises are 1 rep maxes. Make sure you read the right gender, one day I thought I had magically gotten an advanced shoulder press but then realised I was looking at the women's section.

About Pro MMA fighters? No I wouldn't. The only one I know is BJ Penn but thats because he's a CrossFit guy, though after his last fight that's probably not such a great advertisement.

madmik · 10-02-2009 02:11PM

its more or less impossible to "finish" a program

change is good and variety makes for interesting workouts but

just because you did starting strength for 2 months

doesnt mean u cant rest 2 weeks and do starting strength again

I guarantee you will progress this way

you can add more weight as opposed to adding another program

if ur completely bored then certaintly choose something else that interests you

Naos · 11-02-2009 10:05AM

Cheers again lads.

I'm going to stick with Starting Strength so Bobby. Quick question though considering your MA background:

Would something like SS hinder your flexibility and if so, what would you recommend to combat this?

As for Bj, haha. If we could get GSP's routine we'd be really laughing

BobbyOLeary · 11-02-2009 01:46PM

Quick question though considering your MA background:

Would something like SS hinder your flexibility and if so, what would you recommend to combat this?

Hahaha. Sorry, I just think its really funny that someone would ask ME about flexibility. I have atrocious flexibility, I really do. Honestly though, I've found that weights have made me more flexible than I was before them. Though that isn't to say that weights will make everyone more flexible, it just worked for me.

With regards to MA specific flexibility (side-splits for example), SS did nothing for it, either good or bad. SS opened out my shoulders, hamstrings and ankles.

At the minute I'm primarily a Jitz guy and I've found that heavy weights have done nothing to hinder my flexibility for rolling or doing drills. Any problems that I have, I had them before I did weights.

Good stuff on sticking with SS, its a great program, I'm still on it atm, hopefully I'll finish it out in May or so.

Where to go after Starting Strength?

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