Book Review: "The Strongest Shall Survive" By Bill Starr

By Frederick C. Hatfield II, MS, MFS, CSCS

Bill Starr is currently the Strength and Conditioning Coach at John Hopkins University. He became one of the first strength and conditioning coaches in the NFL when he joined the Baltimore Colts in 1970. His resume includes a long list of positions held and writing for some of the biggest magazines of the era. Suffice it to say, he's been around the world of strength for a pretty long time, and knows that world like the back of his hand!

The Strongest Shall Survive (published in 1976) was one of the first books on strength training for athletes. There are a total of four sections to Starr's book: weight training, nutrition, related material (discussion on rehabilitation, sleep, drug use, etc.) and a list of tables. The nutritional section is not unique as compared to many other sections on nutrition. In fact, it's a bit outdated by today's standards (keep in mind this book was written in 1976). It is the weight training and related material sections, which stand out most.

The training philosophy in The Strongest Shall Survive centers around "The Big Three". These lifts include the power clean, the squat and the bench press. These "core lifts" as Starr calls them are all that are needed in his program. The rationale is that this program is simple (making it easy to administer to a large group of athletes) and covers the entire body (except the abdominals, as Starr admits to) and does not overly tire the body out. While focusing on these lifts, Starr also recommends a few other lifts to supplement the big three like overhead presses and leg curls/extensions.

Starr starts the related material by discussing rehabilitation practices. He lists 10 principles of rehabilitation, three of which note the importance of working with the medical experts. This is sound advice, which stands today, although it is not practiced enough. One particular principle is interesting. Starr recommends high reps for the injured area (25 or more repetitions for a minimum of 3 sets). The recommended weight for such exercises is 50-75% of their 5 RM maximum. The reasoning behind this suggestion sounds good at first. Starr explains that it will gorge the injured muscle with blood, which indeed will help promote healing. Two thoughts on this: 1) Is that what a sound medical advice would recommend, and 2) Is this appropriate for all situations?

Within the last ten years science has questioned the appropriateness of leg extensions for knee rehabilitation and behind the neck movements for shoulder rehabilitation. While Starr does note the benefits of squats, there is still that "old-school" belief in these movements in Starr's book. However, the most important rules in rehab are still noted: listen to sound medical advice!

One of the most interesting aspects of the book is the discussion on certain topics, which serve as a time-stamp. In 1976 weight training machines were being pushed as a more advanced alternative to free-weights. Starr says no way! He dedicates a whole chapter to his theories on why free weights are superior, while noting that machines do have their place. Twenty-five years later, it is a topic still discussed; yet Starr's comments remain true to this day.

Another time stamp is the discussion on full range of motion squats. It is actually quite comical how he comes into the discussion - right in the middle of a discussion on the big three! Imagine when you read the text that Starr is speaking to you, then out of nowhere he breaks off: "This, perhaps, is the ideal spot in the book to discuss the full squat as opposed to the half squat...People who do not know the difference between a barbell and kitchen stove still know that full squats injure the knees." From there Starr notes relevant research to support his belief in doing full squats.

At this time, let's look at some of Starr's thoughts on selected topics:

Individual Differences:

This principle is addressed in Chapter 7, which deals with advanced training programs. He makes no bones about the fact that there is no one program that will fit everyone.

Overload/Overcompensation:

I can't think of anyone in the world of fitness who would not take this into consideration... At least not a professional! Almost right up front Starr states this is true. Perhaps the best explanation he gives is in quoting author Janet Wessel (Movement Fundamentals): "The rate of improvement is directly related to the intensity of the workload. This means that the closer the overload is to maximum, the faster the rate of improvement. Overload, however, should be applied gradually; it takes time for the body to adapt without excessive muscle soreness or fatigue."

Specificity Of Training:

Starr only loosely addresses these principles is in a few places. In his discussion on the power clean he notes: "You will quickly discover just how important the factor of speed is once you begin this exercise. You must move the bar quickly once it clears the floor.... This speed developed in this lift is carried over onto the playing field. Since the motion of the power clean is very akin to the motion of the player coming off the line and striking his opponent, it has special merit for football players." It would've been interesting to hear more about this topic.

The Use/Disuse Principle:

Starr acknowledges this principle in the same section as his discussion on The Overload Principle. He puts it beautifully in three words: "Function begets function!"

General Adaptation Syndrome (GAS Principle)

Starr ties this in with the section on Individual Differences: "Even competitive lifters know that they can't limit out too frequently in training or it will burn them out for the actual competition." Following that statement is a section on alternating training loads. The GAS principle mostly explains why overtraining happens.

There isn't a large volume of discussion on overtraining in Starr's book, but there is one interesting point brought up which so many people miss even today. Starr presented a couple of case studies where the athletes over years of training had built up to routines done three to four times per week for up to 2 hours per session. Starr explains the benefits they reap: "The mere fact that the veteran trainees are engaged in 6-8 hours of strenuous weight training per week is not necessarily harmful. On the contrary, if they can build up to this level of total work, then they will become stronger than their peers who are not able to work quite so hard." Beautifully stated!

Overall, the reason why someone who is serious about training should read this book is because Starr believes in sound training which can be viewed as "old school'. However, his belief on sticking with the basics is backed by science. The book itself is a testament to so many training methods, which in the general public have fallen by the wayside. In short, if you enjoyed Dr. Hatfield's article on platform training ("Stand and Deliver"), you will also like this book.