sourdough rye - classic three stage dough

Does someone has an easy to understand recipe for a classic 3-stage rye sourdough bread? I have got a starter already. I did one recipe but it is not a 3 stage one and I believe that the 3 stage one does probably something to the antinutrients in the grain. I simply like rye bread!

I haven't done sourdough for a few years, and I am not a recipe person, but I looked up recipes to see what exactly they were calling 3 stage and if I had to pick a recipe that I saw to try, it would be this one: 3 stage rye
Plus I learned why my rye sourdough never stayed together, I'd just bake it into tortilla/cracker things, since it never had any cohesion.
I look forward to seeing if others come up with neat ideas!

James Beard's recipe might be what you are looking for:

James Beard's Sourdough Rye Bread

Cover the sourdough loaves with kitchen towels to prevent the crust from hardening.

Makes2 loaves

Ingredients

   1 package active dry yeast
   2 cups lukewarm water
   2 cups all-purpose flour
   2 cups rye flour
   1 cup lukewarm water
   1 package active dry yeast
   2 ¼ cups lukewarm water
   2 teaspoons salt
   1 tablespoon caraway seeds
   1 1/2 teaspoon poppy seeds
   2 tablespoons melted butter
   3 tablespoons granulated sugar
   6 cups all-purpose flour
   Butter and cornmeal, for the baking sheets
   1 egg lightly beaten with 1 tablespoon water, for egg wash

Instructions

   Three days in advance: In a bowl, combine the yeast with the lukewarm water. Add the 2 cups flour and blend. Pour the starter into a container and seal tightly. Allow starter to sit at room temperature for 2 days. Then place in the refrigerator for 1 day.

   One day in advance: Place 1 cup of the “starter” in a bowl. Measure in the rye flour and lukewarm water. Mix together and cover with plastic wrap. Let stand overnight at room temperature.

   The bread: Dissolve the yeast with ¼ cup of the lukewarm water. Stir down the dough that has been standing overnight. Add the dissolved yeast, salt, caraway seeds, poppy seeds, melted butter, and sugar. One cup at a time, add 4 cups of the flour, stirring to make a stiff dough. Turn the dough out onto a clean surface and knead for 10 to 12 minutes. Shape the dough into a ball and place in a buttered bowl. Turn the dough over to coat it with butter. Cover and place in a warm draft-free place to rise until doubled in bulk, about 2 hours.

   Meanwhile, butter 2 baking sheets and generously sprinkle with cornmeal.

   Punch down the dough and divide it in half. Shape each piece of dough into a free-form loaf and place it on the prepared baking sheets. Cover and let it rise for 1 hour.

   Preheat the oven to 375°. Brush the loaves with the egg wash and bake for 30 minutes, or until the bread is golden and sounds hollow when the bottom is tapped.

I love LOVE LOVE rye bread and ditto for sourdough.  I hate kneading, though.  Besides it being incredibly boring to do, it hurts my wrists, so I'm always looking for a good no-knead sourdough rye recipe.  

I"m thinking about the recipe at https://jezebel.com/how-to-make-easy-fast-foolproof-bread-from-scratch-5881847 because I like that I could make a loaf of bread in little more than the time it takes for it to bake once the dough's sat long enough -- but the recipe is for white (or whole wheat, I suppose) bread.  Has anyone made this and is it sour?  Nothing in that recipe mentions sour.  Also, would it make a good rye bread, I wonder?