Starting Strength Does NOT Work . . . I Keep FAILING!

/ Testify Strength & Conditioning/

The Starting Strength novice linear progression doesn't work . . . forever. Starting Strength Coach Phil Meggers discusses the common problem of trying to stick with the NLP too long as well as how to avoid a constant merry-go-round of resets.

(A Blast from the Past video originally published on 09/19/22)

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Conditioning with the Sled or Prowler

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 12/23/22)

In last week’s article, we discussed a few options on how to quickly, easily, and cheaply make a DIY sled drag harness for sled (AKA “prowler”) workouts. One of the great things about the sled is that - whether pushing or pulling - it utilizes primarily concentric movement and thus doesn’t cause a lot of unnecessary soreness. As a result, you can get some effective conditioning done, and if approached in an intelligent fashion, this conditioning should not get in the way of your strength training. With this in mind, today we’re going to cover a few simple options for actually using the sled to get some conditioning done.

Workout #1
12, 16, or 20 rounds of:
50 ft sled push
1 round every minute

Start with a manageable weight on the sled for your first time with this workout, and be aware that the weight will vary depending on the surface, e.g., you can use more weight if you’re pushing the sled on turf vs asphalt.

Starting 1 round every minute, push the sled 50 ft in one direction and then stop. For example, if it takes you 20 seconds to push the sled 50 ft, then you have 40 seconds (i.e., the rest of the minute) of rest before starting the next round and pushing the sled back in the opposite direction.

Do 12 rounds the first time you perform this workout, do 16 rounds with the same weight the next time (e.g, the following week), and do 20 rounds with the same weight the next time. After that, ratchet the rounds back down to 12, add some weight, and start the process again.

Workout #2
Sled Pyramid
4-7 levels of 200 ft sled push (100 ft down-and-back)
Weight increases, then decreases.
Rest as needed.

Example (with 5 levels):
(Weights listed do not include the weight of the sled)
Round 1: 25 lb x 200 ft
Round 2: 50 lb x 200 ft
Round 3: 75 lb x 200 ft
Round 4: 100 lb x 200 ft
Round 5: 125 lb x 200 ft
Round 6: 100 lb x 200 ft
Round 7: 75 lb x 200 ft
Round 8: 50 lb x 200 ft
Round 9: 25 lb x 200 ft

You’ll likely need to rest longer between the heavier rounds than between the lighter rounds.

Workout #3
Sled Drag (w/harness)
3 rounds of:
Pull 5 minutes.
Rest 3 minutes.

This one is a longer, lower intensity session and is best done outdoors to minimize the amount of turning around needed. Load up a manageable weight on the sled, hook yourself and the sled up to the harness, and walk for 5 minutes, dragging the sled behind you. Rest 3 minutes, then perform two more 5-minute rounds (again with a 3 minute rest between rounds).

Workout #4
10 rounds of:
100 ft sled push
100 ft sled drag (w/harness)
Rest 1-2 minutes.

Start with a manageable weight and push the sled 100 ft with the harness attached to the sled (but coiled up so as not to get in your way). At the end of the 100 ft push, put the harness on yourself and drag the sled 100 ft back to your original starting point. Perform 10 rounds and rest 1-2 minutes between each round.

For all of these workouts, start at a manageable point and then increase the conditioning demands gradually over time. You can do so by increasing the number of rounds, increasing the weight, increasing the distance, or decreasing the length of the rest intervals. Of course, you can also utilize some combination of those methods as shown in Workout #1.

There are an infinite number of conditioning workouts you can do with a sled, but this will get you off to a good start, and as always, we hope this helps you get stronger (or at least more conditioned) and live better!

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

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(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

11 Mistakes that Make Your Squat Look Like GARBAGE

/ Testify Strength & Conditioning/

Starting Strength Coach Phil Meggers covers 11 common squat errors and how to fix them so you can have a stronger and more efficient squat.

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The Testify Christmas Chronicle - December 23, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Cleans vs Power Cleans vs Hang Cleans - What's the Difference?! (click the title to watch):

Margherita Claps
Thanks! - you’ve finally ‘cleaned’ all that confusion I had around those lifts and I could never remember which one’s which!

Phil
Ha! You’re very welcome, and I’m glad it was helpful!

TESTIFY ONLINE COACHING

Interested in getting stronger working remotely with one of our Starting Strength Coaches? Click here to book a free intro call and strategy session.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

4 Key Things to Do AFTER You Lift Weights
What should you be doing after you lift weights so that you get the most out of your strength training? Phil covers 4 actions to take when you finish lifting. Click here to watch.

 

Don't Let This Mistake RUIN Your Deadlift!
“You know the five step deadlift setup, and you’ve memorized it well - stance, grip, shins, chest, and pull. However, you very well might be screwing up…” Click here to read.

 

Blast from the Past: Improve Your Deadlift by FIXING These 3 Errors!
Fix these three errors for a stronger and more efficient deadlift. Phil and Becky explain and demonstrate as Addy, Anna, Milo, and Parker all help out. Click here to watch.

 

Blast from the Past: Cheap & Easy DIY Sled Drag Harness Options
“…you can also get in some great conditioning pulling it, so let’s cover a couple of options to construct a simple and cheap sled drag harness so you don’t have to go out and buy an expensive one…” Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Below are the hours for the weeks of Christmas and New Year's (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Christmas Week (2024)
Tuesday, 12/24/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 12/25/24: Closed
Thursday, 12/26/24: 4:00 p.m. - 7:30 p.m. (closed in the morning)

New Year’s Week (2024-2025)
Tuesday, 12/31/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 01/01/25: Closed
Thursday, 01/02/25: 4:00 p.m. - 7:30 p.m. (closed in the morning)

You can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events as we’ll be posting some 2025 events soon!

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2024.10.21.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2024.09.30.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2024.09.02.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.09.02.

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Don't Let This Mistake RUIN Your Deadlift!

/ Testify Strength & Conditioning/

You know the five step deadlift setup, and you’ve memorized it well - stance, grip, shins, chest, and pull. However, you very well might be screwing up steps four and five, i.e., the “squeeze your chest up to set your back” and the “pull - dragging the barbell up your legs” steps.

Let’s fix this.

If you don’t know the five step deadlift setup, be sure to watch the included video.

What This Error Looks Like (i.e., What NOT to Do)
When people make this mistake, they do so because they’re combining steps four and five instead of treating them like the distinct steps that they are and should be. In other words, if you are squeezing your chest up and then moving right into the pulling motion, you’re making this mistake.

This fool has combined steps 4 and 5 and has thus created a host of problems for himself. don’t be this guy.

It’s an easy bad habit to accidentally acquire, and it causes a number of problems for the lift. You’ll drop your hips, the bar will roll forward of mid-foot, it will continue to swing forward as it leaves the floor (if it’s light enough that you can get it off the floor in this suboptimal position), and you’ve now made your deadlift significantly harder than it should’ve been.

The Solution
This problem can occur in any of the pulls from the floor - deadlifts, snatches, cleans, even rows - and the solution is the same for each lift.

Remind yourself to pause between step four and step five.

It’s not much of a pause, mind you, but simply waiting a half second to a full second between the setting of your back (step four) and the start of the pull (step five) nicely fixes this error and thus prevents all of the subsequent problems that accompany it.

Try the following mental sequence the next time you deadlift:

1. Stance
2. Grip
3. Shins
4. Chest
—Pause—
5. Pull

Don’t be lazy during that pause - you should be applying a lot of tension to the bar since you’ve just set your back in extension. If you record yourself on video, during step four, you should see the bar bend upward slightly in the middle and you should hear a click as you pull the slack out of the bar, and you have to maintain that tension during this short pause. Watch the included video to see this in action.

Remember: “Chest - pause - pull.”

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Improve Your Deadlift by FIXING These 3 Errors!

/ Testify Strength & Conditioning/

Fix these THREE errors for a stronger and more efficient deadlift. Starting Strength Coach Phil Meggers and Becky Meggers explain and demonstrate as Addy, Anna, Milo, and Parker all help out.

(A Blast from the Past video originally published on 09/17/22)

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?