Philosophy

Black Star is a strength and conditioning program. Although following it can prepare an athlete for any sport, it is specifically designed for those interested in excelling in the sport of fitness. This page serves as a storehouse of posts I have written that together make up the Black Star Philosophy. This page is alive in that I never see it as finished. I will add to, replace or emphasize what is already there as I learn more, change my mind or the sport in which we are preparing changes. Of particular note are The User’s Guide, Tenets of the Black Star Philosophy, The Olympic Lifts, The Met-Con and The Art and Science of Programming. Enjoy.

“The User’s Guide”

This document is a summary of this program.

Program Summary

Keep in mind this document was written a few years ago for our gym members and was only meant to serve as starting point for the program. It, in my opinion, needs to be expanded and updated to reflect what we’ve learned since I initially put it together. However, I present if here as it remains the foundation of the Black Star philosophy. Please enjoy it with these caveats in mind.

Tenets of the Black Star Philosophy

When Programming For The Games, Ignore The Crowd: The Three Tenets

The Gateway to Endurance Performance: Tenets #1 & #2

The Paradox: Tenet #3 (Part 1)

Short Is Long And Back Is Up: Tenet #3 (Part 2)

The Olympic Lifts

The Olympic Lifts: It’s Science, But It Ain’t Rocket Science – Redux

The Olympic Lifts: Economics 101

The Olympic Lifts: Conversion to Power and Muscular Endurance, Part 1

The Olympic Lifts: Conversion to Power and Muscular Endurance, Part 1A

The Olympic Lifts: Conversion to Power and Muscular Endurance, Part 2

The Met-Con

The Met-Con: Not All Built The Same

The Met Con: The Strength-Endurance Continuum, Part 1

The Met Con: The Strength-Endurance Continuum, Part 2

The Art and Science of Programming

Inductive Reasoning And Athletic Programming: Part 1

Inductive Reasoning and Athletic Programming: Part 2

Ain’t Got No Time For Percentages

Less is More, But…

A Little Bit Bulgarian, A Little Bit Rock ‘N Roll

Don’t Sweat The Skills Stuff, ‘Cause It’s All Skills Stuff

Training For The Inevitable

How We Train During The Open

You Move Like Sh*t Inefficiently and Other Thoughts On Technique

You Move Like Sh*t Inefficiently

There Are No Margins

The Feets and Physics

…When Everything Looks Like A Nail

Most, Most, Most

Prepare to STFU and Other Rants

Does The Open Predict The Regional

Risk and Logical Fallacy In CrossFit

Don’t Be A Lemming

Before You Say Anything, Prepare To STFU

Never Squat Below Parallel… You’ll Get Stuck That Way!

CrossFit Causes Rhabdo? Don’t Bet On It.

CrossFit: Rick Ross Approved

Elements of A Great Coach

Intro

Mastery

Nerdery

Zealotry and Humility

Artistry

How To Beat Froning

The Froning Fallacy

How To Beat Rich Froning

Step 8. The Youngin’s Are A Comin’

Step 7. Be Fond of Fish Oil and Foam Rollers and Step 6. (Nearly) Never Eat Alone

Step 5. Be The Captain and Not The First Mate and Step 3: Be Ethan Hawke

Step 4. Posses A Baseline Aerobic Capacity It’s Endurance Stupid

Step 2.  Put In The Time… At Least 10,000 Hours and Step 1. Follow BlackStarSC

Competition Strategy

Strategy for Open Workout 13.1

Strategy for Open Workout 13.2

Strategy for Open Workout 13.3

Strategy for Open Workout 14.1

58 thoughts on “Philosophy”

  1. Pingback: Training For The Inevitable - Guerrilla Fitness

  2. Pingback: Training For The Inevitable - Guerrilla Fitness

  7. Please send me a full copy. I’m very intrigued by your programming. I’ve got a Regionals level athlete (’11/’12) in mind that would greatly benefit, as well as myself and a few others on the cusp. Thanks!

    Reply

  8. Please send me a full copy. I’m very intrigued by your programming. I’ve got a Regionals level athlete (’11/’12) in mind that would greatly benefit, as well as myself and a few others on the cusp. Thanks!

    Reply

  11. Hey Ben. Would also like a copy when you are some. Liking to program for myself and other military Crossfiters here in Germany. Thank you in advance!

    Reply

  12. Hey Ben. Would also like a copy when you are some. Liking to program for myself and other military Crossfiters here in Germany. Thank you in advance!

    Reply

    • Tripp, I’m in the process of rewriting the entire document. I’ll share in posts on the blog as I go starting after this year’s games.

      Reply

    • Tripp, I’m in the process of rewriting the entire document. I’ll share in posts on the blog as I go starting after this year’s games.

      Reply

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