C.S. Sloan's Integral Strength

  A Bill Starr-Inspired Program for Advanced Strength and Power Athletes      One of my favorite programs for strength athletes is the heavy-light-medium program as it was designed by Bill Starr.  I’ve written about the HLM system aplenty over the years—including my recent 7-part series on how to train with it.  (Consider this an unofficial Part 8.)  Once you’ve used it for a lengthy period of time, it’s wise to add an extra session so that you are training more than just 3 days a week.  This is exactly what Starr himself recommended.  He utilized a heavy-light-light-medium system for this extra day of training.  If you’ve been training Monday (heavy), Wednesday (light), and Friday (medium) then you move to an extra light day on Tuesday, one with an even lower workload than the Wednesday workout.  I have recommended that exact plan myself.  However, as the years have gone by and I have trained more and more lifters, ...