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.
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
A Little Bit Bulgarian, A Little Bit Rock ‘N Roll
Don’t Sweat The Skills Stuff, ‘Cause It’s All Skills Stuff
You Move Like Sh*t Inefficiently and Other Thoughts On Technique
You Move Like Sh*t Inefficiently
…When Everything Looks Like A Nail
Prepare to STFU and Other Rants
Does The Open Predict The Regional
Risk and Logical Fallacy In CrossFit
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.
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
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Would like a copy of the full version.
Thanks
Ted
Hey Ted. We’re working on completing the book as we speak. We’ll email you when it’s done.
Would like a copy of the full version.
Thanks
Ted
Hey Ted. We’re working on completing the book as we speak. We’ll email you when it’s done.
I want one too Ben
You got it Ryan.
I want one too Ben
You got it Ryan.
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!
Patrick, you’re on the list. We’re still working on the full length version but I’d be happy to help you and your athletes out in the meantime. I’ll email you in tomorrow.
Thanks Ben! Looking forward to the book and the email!
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!
Patrick, you’re on the list. We’re still working on the full length version but I’d be happy to help you and your athletes out in the meantime. I’ll email you in tomorrow.
Thanks Ben! Looking forward to the book and the email!
Me too!
Me too!
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!
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!
Please send a copy to me as well. Thank you!
Please send a copy to me as well. Thank you!
Beautiful! Please add me to the posting-list too!
Beautiful! Please add me to the posting-list too!
Would love a copy!
Would love a copy!
I would love to have a copy. Thanks – BR
I would love to have a copy. Thanks – BR
I would like a copy. Thanks!
I would like a copy. Thanks!
count me in please.
count me in please.
I would like the full version of this program, please.
Thanks!
I would like the full version of this program, please.
Thanks!
I would love a full copy, this was strongly recommended by a friend
Would love to know who recommend.
I only know his first name is Chris, he bought some bumpers from me on Craigslist in the fort bragg area
I would love a full copy, this was strongly recommended by a friend
Would love to know who recommend.
I only know his first name is Chris, he bought some bumpers from me on Craigslist in the fort bragg area
I would like a full copy.
I would like a full copy.
Ben, I would love a copy of the full guide but haven’t seen one in my inbox yet,
Thanks
Tripp Otto
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.
Ben, I would love a copy of the full guide but haven’t seen one in my inbox yet,
Thanks
Tripp Otto
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.
Got it, thanks, I’m looking forward to checking it out
Got it, thanks, I’m looking forward to checking it out
I would like a copy your program looks amazing!
I would like a copy your program looks amazing!
Hook me up sir! Follower here from Philippines! 🙂
Welcome!
Hook me up sir! Follower here from Philippines! 🙂
Welcome!
I would love the full version as well
I would love the full version as well
would love to get the full version of your programming!
Thanks from Beijing!
would love to get the full version of your programming!
Thanks from Beijing!