Two tried and true classics in the field of free barbell beginner programs. You can only run one, so which should you pick?
OR you could make a copy of this one, my free adaptation of the best parts of both with a bit more flexibility in exercise selection: https://docs.google.com/spreadsheets/...
All of my program review videos are assessing the programs based on what they claim to focus on, and all are scored on a 0-10 scale based on the following criteria:
Effectiveness: Does it work as stated? Does the program's content match the stated goals for the target population? Is a clear means of progression built in?
Usability: is it convenient? Is it easy to read and follow? Does it come with a convenient logging method?
Flexibility: how easy is it to adapt? Does it offer guidance on how to make substitutions?
Enjoyability: Is it fun? Safe? Fulfilling? Are the workouts fun or satisfying? Not too easy and not too hard?
Value: Are you getting your money's worth?
I'm a personal trainer and health coach in Toronto, Canada. My channel is meant to help demystify the mess of the online fitness industry and guide people towards evidence-based practices to achieve their fitness goals and improve their quality of life.
For coaching, credentials, contact, and my other socials
https://obriensean.com/
Two tried and true classics in the field of free barbell beginner programs. You can only run one, so which should you pick?
OR you could make a copy of this one, my free adaptation of the best parts of both with a bit more flexibility in exercise selection: https://docs.google.com/spreadsheets/...
All of my program review videos are assessing the programs based on what they claim to focus on, and all are scored on a 0-10 scale based on the following criteria:
Effectiveness: Does it work as stated? Does the program's content match the stated goals for the target population? Is a clear means of progression built in?
Usability: is it convenient? Is it easy to read and follow? Does it come with a convenient logging method?
Flexibility: how easy is it to adapt? Does it offer guidance on how to make substitutions?
Enjoyability: Is it fun? Safe? Fulfilling? Are the workouts fun or satisfying? Not too easy and not too hard?
Value: Are you getting your money's worth?
I'm a personal trainer and health coach in Toronto, Canada. My channel is meant to help demystify the mess of the online fitness industry and guide people towards evidence-based practices to achieve their fitness goals and improve their quality of life.
For coaching, credentials, contact, and my other socials
https://obriensean.com/
Also, there is a lot more nuance to SS in the book than the standard template implies. The linear progression doesn't move consistently for all lifts for example. You will need to adjust programming on individual lifts independently. For instance, you very well may be able to follow a very long linear progression on the squat and deadlift with only minor adjustments to frequency for months and months on end. For the upper body lifts you will likely be adjusting to advanced novice or even intermediate programming in as soon as a few months.
As far as training variety in terms of different exercises I think the SS folks have admitted that many people fall prey to wanting to do other things. But don't overlook what the program is really for. It isn't for novelty, it is for building strength in the quickest most optimal way for the majority of people, and once the linear progression is done and over with, they explicitly tell you that you need to define your goals and make adjustments accordingly. See Andy Baker for tons of information about this, including strategies for adding bodybuilding movements.
Conditioning work is not discouraged per se but is mostly assumed that you will handle it during your sport of choice. If you truly live a predominantly sedentary lifestyle I don't think you would get push back from SS that adding some reasonable conditioning to the program is a good idea. Rip just likes to hammer in that running a half marathon before attempting a PR set of squats is going to lead to obvious problems.