juggernaut powerlifting program

Finally, while in the 3-rep phase you are fully focused on maximal strength. The Program The Juggernaut Method is a simple program, divided into 4 waves (10’s, 8’s, 5’s and 3’s).Each wave consists of three phases. Juggernaut Method Strength Training Program Created by world-record holder Chad Wesley Smith, the Juggernaut Method is intended for elite strength athletes and is an adaptation of the 5/3/1 workout that includes training techniques used by Doug Young, a legendary powerlifter of the 1970s. About this Advanced Powerlifting Program. Juggernaut Powerlifting. I watched a few videos of elite powerlifters lifting heavy ass weight and I instantly wanted to see how my strength in the gym would transfer to the platform. Take a look at any high-level sprinter and you will see a jacked, lean, and athletic specimen argues Chad. After over a year of incredible progress and hard work from you, our customers, we’re excited to release the next version of our Powerlifting A.I. JUGGERNAUT METHOD 2.0. Week 2: Intensification—medium volume, medium weight used. Download. While jumping and throwing should be included during the initial phases of the plan to help encourage work capacity, variety, and GPP (general physical preparedness), they should disappear in the final stages of the plan. You will notice that only the main lift is included within the program. While it may seem tempting to skip this part of your training session, there are several key benefits to be gained from consistently completing your warm-ups: With the warm-up out of the way, you are ready to dive into the actual program. Got questions about how to use our Powerlifting A.I. Lifting: the obvious one, Chad goes further to make an important distinction—, Overhead Press—not a powerlifting movement but hailed for its effectiveness at producing overall strength and size, Improves GPP (general physical preparedness) which in turn leads to an increase in overall work capacity, Increased variation to expose and greatly diminish 'blind spots' in your overall physical abilities—if you can't do a set of 15 sit-ups you better believe that is affecting your ability to squat and pull heavy, Reduced chance of injury by stimulating synovial fluid in the joints—a 'thick liquid' that coats and lubricates the inside of your joints so they can move smoothly without issue or pain. Each wave contains three different phases (the ones mentioned towards the beginning of the article), and each phase consists of 4 training sessions—one for each of the four lifts above. Jumping: used to develop explosive power, jumps are utilized because they come at a lower recovery cost than sprints. Fastforward to the actual program review: I began running the Juggernaut Method in late May of 2018. Leave nothing back on the AMRAP set—go as hard as you can. If you have additional questions, check out the spreadsheet below. Sign up today and The Foundations of Strength & Conditioning eBook for free! If you are an athlete looking to get big, strong, fast, and powerful—the Juggernaut Method Training Program was literally designed specifically for you. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. This paper. Leave 1-2 repetitions in the tank on the AMRAP set. JUGGERNAUT METHOD 2.0. Different from our other powerlifting programs and routines, the JM is more of an open-based template which allows each individual to focus their efforts towards their own specific needs and goals. Plus get all the latest and greatest Powerlifting, Weightlifting and Strength Training content, straight to your inbox. Here’s a version that combines the Inverted Juggernaut Method with 5/3/1 lifting principles. JUGGERNAUT CLINIC MANUAL 6 A good powerlifting warmup will achieve a few key goals, 1-Increase the core temperature of the body, 2-Activate the musculature that is going to be utilized in the training session and 3-Excite the Central Nervous System to prepare it for the work ahead. Below are three different powerlifting programs that he shared for free: an early novice powerlifting program, a late novice powerlifting program, and an early intermediate powerlifting program. Chad spends the day with two of his throwers as they train for Tokyo 2020. In other words, instead of sitting back and relying on a static number, you are able to push your body and elicit the perfect amount of stimulus to your muscles—resulting in fully-optimized progress that gets you stronger and bigger in the fastest way possible. JUGGERNAUT METHOD 2.0. The storage shed is synonymous with a lifer who has only just begun and has a small amount of muscle. All Collections. JUGGERNAUT METHOD | Juggernaut Method Spreadsheet – Are you looking for gains in strength and hypertrophy, but at the same time practice other sports? Knowing a bit about the author of any given plan is important—it helps to speak to the plan's credibility. Plan and track the Juggernaut Method powerlifting program. The program. Now, after the fact, your body is responsible for rebuilding the damage to become stronger. Week 1: Accumulation—high volume, light weight used. A short summary of this paper. coaching program. Truly a genetic freak, Young is known for a myriad of superhuman feats: In his own training, Doug focused on utilizing a last-set rep-max (AMRAP sets—as many repetitions as possible), much like the Greyskull LP program. I know some of you have been waiting for a review on Juggernaut "AI" Powerlifting that isn't just "omg my old 1 RM became by 6RM in 8 weeks". This time period is highly-optimized for intermediate and early-advanced lifters. Interestingly, many high-level powerlifters advocate for the use of less super-intensity sets (95%+) as they degrade recovery sources at an accelerated rate. Juggernaut Strength Training Program: 4 Day Powerlifting Workout.The Juggernaut Method program is centered around the 'big four' which is an extension of the common powerlifting movements: Squat; Bench Press; Deadlift; Overhead Press—not a powerlifting movement but hailed for its effectiveness at producing overall strength and size Finally, each phase is comprised of four training sessions (one for each lift): The actual, specific schedule of lifting (what days to do which lifts) does not matter and can be adjusted to fit your individualized needs as explained earlier. Studies show that high intensity, low-volume training produces the most strength and muscle over an 8-week period. Sprinting: the highest velocity activity a human can complete, sprinting is broken down into three different categories—acceleration, maximum speed, and speed endurance. Percentages mentioned below are a percentage of your working max that you determined earlier in the article. It is important to point out, however, that sprinting, jumping, and throwing are all focused towards holistic athletic performance—building faster, more capable competitors. These phases consist of four training sessions each. For example, after performing his given sets and reps for a training session he would perform one last set and do as many repetitions as he possibly could. This should focus on activation of the core (ab exercises) as well as mobility exercises. The reason for planning the program like this is based on the now-famous teachings of Tudor Bompa who revolutionized sports training with the concept of periodization—altering volume and intensity in a smart way to produce the best results, in this case maximal strength. Jugg 2.0 is based off a simple 4-week progression: 5x5, 3x5, 1x5+, deload. The Westside Barbell philosophy challenges popular beliefs about the way we think, how a strength training program should be structured and implemented.The efficacy of the program is validate… Starting up the Juggernaut A.I. Mentioned above, each week you will have 1 training session devoted to each of the four lifts. Sprinting, however, has a tremendous carryover to squats and deadlifts—you should find a way to incorporate them every week. system? READ PAPER. The juggernaut method accounts for this balance perfectly. I've just finished Chad Wesley Smith's Juggernaut 2.0 program and wanted to share my thoughts and results. It is important to point out that these repetition ranges are not set in stone—your body is an adaptive, highly-complex physiological machine. The fundamental difference between his style of training and others was that he used his performance to dictate the weights used—and not just some static number based on unwavering percentages. Overall I think this is a very effective and enjoyable general-strength building program. For example, if you are in the first wave of the program (the 10 repetition wave—weeks 1-4) and you complete 15 repetitions on your realization AMRAP set (during the third week of the plan in this case), you multiple the additional repetitions you completed (5) and multiply that by either 2.5 or 5 pounds: Using the example above of 5 extra repetitions, you would add 12.5 pounds to your bench press/overhead press and 25 pounds to your squat/deadlift. If you do—prepare to reap the rewards of intense progress towards your strength and muscle goals. As you get stronger and bigger, recovery becomes more and more important (hence the shed-skyscraper adage mentioned earlier). If you are an athletic powerlifter (an athlete looking to take advantage of the tried-and-true methods of powerlifting at getting big and strong) this will be the option you choose and will allow you enough time and recovery resources to focus on your sport and conditioning. As you complete the JM strength training program and enter the realization phase, you must begin to eliminate some of the conditioning aspects of the program—aka the sprinting, jumping, and throwing. If you are an elite or highly-advanced lifter, you will want to extend these blocks to 2 months or longer. Ljupco Duzlevski. You wouldn't go to a dentist with bad teeth and you shouldn't use a lifting plan made by a weakling. It is highly recommended that you multiply whatever you think your max is by .9 and use that number—it will be less weight but ensure high-quality workouts each and every time you set foot in the gym. While training using the 8-rep wave, hypertrophy is still a focus but the intensity is increased ever so slightly to begin preparing you for heavier weights. Beyond that, JM also focused on block periodization: intelligently and purposefully adjusting the repetitions and sets performed over a given training cycle to maximize results. He would then use this new record to adjust the weights he used for the next week. Adjusting percentages slightly from workout to workout, it ensures incremental but consistent gains which lead to new rep maxes. Interestingly, while the JM was developed by Chad Smith who is well-known throughout the strength community for his freakish powerlifting abilities (placing top 10 in the world in 2011 with a 2165 pound total), it is designed to be used successfully by any and all athletes looking to improve their strength, power, and speed—whether that be an offensive lineman, a strongman, or a powerlifter. But why rep maxes and not just maxes (1RM)? This is because, as a powerlifter, you must train in a highly specific manner during the peaking phase of the program (which JM refers to as 'realization'—realizing all of your hard work in the form of increased strength). World class powerlifters and strength coaches, Chad Wesley Smith and Max Aita, are joined by a rotating cast of guests to discuss training, nutrition, mobility and more. I made a few adjustments such as using the high bar squat in the 10s and 8s wave, and using a Cube setup for the deadlift with the Juggernaut Rep schemes. Week 1, Day 1. start here. I started this program because I wanted to gain weight and add to my total in preparation for my first powerlifting meet. Not specific to powerlifting, the Juggernaut Method will help athletes of many disciplines get stronger. What About Juggernaut Method Accessory Work? If you are preparing for a meet, the Juggernaut Method also includes a peaking template to prepare you to step on the platform and dominate: These lifts should be done before the AMRAP set during the realization phase of the routine. 1. To put this in other terms, consider two buildings: Now, consider each of these as muscles. This can be split up any number of ways depending on your schedule; with that said, you should ensure a recovery day is planned in between your lifts to accommodate ample recovery. Once you reach week 9 of the program, it is time to drop the sprints and focus 100% on the heavy lifting days while making sure to get adequate rest on your days off from training. : bench press, Squat, Military press and deadlift, within the program itself advanced lifter who a... Chad has made the program adaptable to athletes of any sport, at any sprinter... 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