re: Let's go N.O.V this Summer with 5/3/1!

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I listen to most every Rip podcast but he certainly isn’t non-dogmatic, and it really limits what can be discussed.

I’m curious as to how SS will develop if/when Rip steps aside. I like Nick D, but I don’t know if he’d want to keep it going or do anything different.
Is it a religion at this point for Rip?

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seems to have become that away

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Could you give a quick synopsis on why conjugate for young novice athletes vs a simpler starting strength style program?

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why because really training for athletics breaks down into two 2 things

recruitment of muscle fibers, i.e. being able to apply force. think max effort

rate of force development aka dynamic method

we know from research and practical application force development is most important especially for young athletes. its the lowest hanging fruit along with hypertrophy which comes from progressive overload and caloric surplus.

we also know those benefits start to diminish quickly if you can not apply the force quickly aka power

starting strength is great for recruitment but because you are adding weights at 15lbs per week to the squat and 15lbs every other week on upper body lifts....the lifts slow quickly. so we are only training one end of the force velocity curve when using starting strength

simple fix is to add weighted db jumps and resisted broad jumps and add med ball throws. these all need to be measured

another easy fix is add vbt meter and look to try and improve bar speed, not just weight on the bar



also with conjugate 4 athletes like jared and the rest are doing, they are also using the static dynamic effort for squats and bench using box squats and paused benches or pin bench

this develops both max effort and dynamic effort at the same time


i tend to take jareds approach to squats...box squats and DB jumps for training acceleration. field sports are almost all played in only acceleration. regular squats are your tissue builder if you need to add bodyweight more than speed

sumo deadlifts are your elastic exercise. Used to imrpove top end speed

reverse lunges for baseball as most of the hitting and fielding is done in this position. combine with box squats, db jumps, broad jumps, ghd and reverse hypers/belt marchs for traction and you have complete lower body program once you wave


bench for increasing upper body power using paused and regular bench. incline and floor press to increase bench. heavy tricep push downs/close grip bench/reverse bench and heavy dips for the triceps

heavy chins for deceleration of the internal rotators used in sports, especially baseball

use med balls to train upper body dynamic work


reason why power cleans dont work for power is because they are too light to work max effort and too slow for dynamic work. also power is usually plane specific and its limited to 1 plane of motion



SS is great as a starting program, greyskull is better imo but both are good. but need to combine the jumps/throws to develop all athletic potential. Wendler has spoken about this. he uses jumps/throws as the dynamic work and he judges bar speed by eye, most coaches cant do that though.


hopefully gives good overview