April 07, 2025
Two by Two Edition
On Starting Strength
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Training Combat-Ready Soldiers, not Powerlifters –
Rip discusses how the those entering basic training are the demographic that most rapidly gets strong using the Starting Strength Novice Linear Progression and how a change in approach would prepare soldiers to operate effectively in the modern military environment. -
Haltings and Rack Pulls –
I wasn’t always a believer. In fact, I was one of those SSCs who dismissed the halting deadlift, and I didn’t think much of the rack pull either. I may have run the standard progression, alternating haltings on Week 1 and rack pulls on Week 2 several times. But… -
When to Add the Olympic Lifts –
The power clean and power snatch teach the nervous system to pull fast, as the lifter accelerates the bar with good mechanics and precision. Rip discusses how they act as an important component in the program and why everyone that can productively use the lifts should incorporate them into their training. -
Reimagining Military Physical Training by Greg Hess –
The physical readiness of recruits entering the military and U.S. service academies reflects broader societal health challenges. Many recruits arrive with insufficient physical fitness, being overweight or with general frailty… -
Buying Your Own Belt by Grant Broggi –
In 2011 while stationed at Fort Sill, Oklahoma I began going to a local gym owned by Jim Denofa, who is now a good friend of mine. I had been weight training for some time, utilizing the big lifts and linear progression-style lifting, but… - Weekend Archives:
Who’s Stronger? Absolute Strength versus Relative Strength by Shaun Pang –
Who’s Stronger? Lifter A, 50 kg bodyweight – Deadlifts 150 kg, Lifter B, 80 kg bodyweight – Deadlifts 200 kg - Weekend Archives:
Cardell and Dr. Coleman by Mark Rippetoe –
During my time as a gym owner I have made several mistakes, none of which had anything to do with my decision to teach everybody how to use barbells safely, efficiently, and productively. Rather, my biggest regret was….
In the Trenches
Jimmy came over from Tampa to have his deadlift tuned up and to learn the power clean at Starting Strength Orlando at our most recent camp. [photo courtesy of Pete Troupos]
Everyone that can power clean, should power clean. Jonathan agrees so he traveled to our recent training camp at Starting Strength Orlando to work on his cleans. [photo courtesy of Pete Troupos]
Katherine, one of Starting Strength OKC’s Founding Members, works on her deadlift with Starting Strength Coach Dan Buege during the first week of sessions. [photo courtesy of Nick Delgadillo]
Our youngest lifter, Vivi, is still going strong with her training. Viv, age 10.5 (and turning 11 next month!) started with us in January per her dance teacher’s recommendation. She is one of 3 dancers who train at Fivex3. She currently squats 55lbs, presses 27.5lbs, benches 35lbs and deadlifts 65lbs. She trains once a week due to her heavy dance schedule. Oh, and at 5’2” or so, she also plays basketball. [photo courtesy of Fivex3 Training]
Adam Martin, SSC, tactile cues Shriya Krishnan to get her shoulders back, to finish the lockout of her deadlift at Starting Strength Atlanta. It’s a family affair for Shriya and her father, since he recently joined the gym and subsequently invited her along to invest in their strength together. [photo courtesy of Laura Martin]
Estelle (Esther) Rechthand, wife of American record holder for the deadlift, Manny Rechthand, competed her first meet two weeks ago in the USAPL Virginia State Championships 2025.Esther went 9/9 finishing with a 45kg (99lb) squat, a 40kg (88lb) bench and a 77.5kg deadlift(169lbs). Manny finished with a 100kg squat (220lbs), a 60kg bench (132lbs) and a 172.5kg deadlift (380lbs). To top it off, they were handled by none other than Ray Williams! [photo courtesy of Fivex3 Training]
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Best of the Week
2 days a week?
laprcnx
Can you and/or how would you program the NLP if you only had two days a week in the weight room? Im working with a Juco football program and the guys have Monday and Wednesday lifts and Tuesday Thursday field work. Also as a follow up how would you deal with the intermediate trainees that may be stronger and not recovering from week to week?
Mark Rippetoe
I’d find a way to get into the weight room 3 days/week.
I’d have them eat more and sleep more.
DaveJF
Cold beer after a Friday workout tastes even better.
Maybach
There are two workouts in the NLP. If someone can only get into the gym two days a week, I am sure a clever man such as yourself can figure out how to make those two numbers line up
Best of the Forum
2 questions
Mmll
1. On page 635 of the Starting Strength ebook you said the rack should be fitted with a heavy plywood floor, ‘reinforced with a welded crossmember under the wood’. What does crossmember mean? Can you please explain exactly what it means to reinforce plywood with a welded crossmember? I know nothing about tools, building etc.
2. I havent got the space to build the rack as it is in your instructions. So I just put 3 sheets of 1200mm×2400mm×19mm plywood on top of each other and screwed them together, and put 15mm gym mats on top. Anyway it doesnt feel as good as a flat gym floor, because the plywood is slightly bowed. Builders here have told me all plywood in Sydney is slightly bowed…its not much but its enough to make me feel off balance. The concrete garage floor however is flat. So i was wondering if you think just putting 2 or 3 layers of 15mm gym mats on the garage floor, along with using bumper plates, would be enough to prevent the floor from getting damaged doing deadlifts of 180kg? And are they likely to bounce up a lot?
Mark Rippetoe
1. A “crossmember” is a structural component that spans the distance between other structural components to reinforce the whole structure. In our rack, the crossmember is another piece of the C-channel the frame is composed of. You’re actually standing on the crossmember when you stand in the middle of the rack floor.
2. The plywood is absorbing moisture, and it will “dish” where particle board will not. Flip the platform over every couple of months, and it will be flatter.
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