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. Sprinting, however, has a tremendous carryover to squats and deadlifts—you should find a way to incorporate them every week. 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. But why rep maxes and not just maxes (1RM)? As you get stronger and bigger, recovery becomes more and more important (hence the shed-skyscraper adage mentioned earlier). 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. Interestingly, many high-level powerlifters advocate for the use of less super-intensity sets (95%+) as they degrade recovery sources at an accelerated rate. Fastforward to the actual program review: I began running the Juggernaut Method in late May of 2018. While training using the 10-rep wave, hypertrophy and muscular development (gains) are prioritized. The Juggernaut Method is an open template that can be used as a foundation to create a workout program to focus on your strength and muscle building goals. A short summary of this paper. Powerlifting – Know Thy Program: Part 3 (Juggernaut Method) I remember the day I decided I wanted to give powerlifting a shot like it was yesterday. Studies show that high intensity, low-volume training produces the most strength and muscle over an 8-week period. But Chad is far from weak. As a powerlifter your focus should be on the actual lifting portion of the program. The juggernaut method accounts for this balance perfectly. Bottom line: by altering repetitions and intensity you get the best of both worlds. Using your performance on these sets, you are then able to re-calculate your working max. Plus get all the latest and greatest Powerlifting, Weightlifting and Strength Training content, straight to your inbox. 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. Knowing a bit about the author of any given plan is important—it helps to speak to the plan's credibility. Just make sure you're willing to put in the serious work it requires. 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. In this case, he recommends combining the overhead press and deadlifts on the same day. Sign up today and The Foundations of Strength & Conditioning eBook for free! As you prepare to begin your next training cycle, and are looking for a program based in science, give the JM a serious consideration. Juggernaut Powerlifting Tracker. On the third week of each month (the realization phase) you complete an all-out AMRAP set that is designed to see how much you have improved. Juggernaut Method: A Strength Training Program Like No Other, Juggernaut Strength Training Program: 4 Day Powerlifting Workout, Juggernaut Training Program: Strength and Size. 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. The Juggernaut Method is a program designed for mainly intermediate athletes whose objective is not only maximum strength (such as powerlifting), but also other sports in which … JUGGERNAUT METHOD | Juggernaut Method Spreadsheet – Are you looking for gains in strength and hypertrophy, but at the same time practice other sports? 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. You will notice that only the main lift is included within the program. From the /r/weightroom thread, lifter /u/Chlorophyllmatic/ had this to say about how he programmed it. 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. Before going any further, it is important to point out that this routine is not designed for a beginner powerlifter or strength athlete. It is important to point out, however, that sprinting, jumping, and throwing are all focused towards holistic athletic performance—building faster, more capable competitors. Mentioned earlier, sprints will be the main form of auxiliary conditioning you include if you are a powerlifter. This time period is highly-optimized for intermediate and early-advanced lifters. The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons. About this Advanced Powerlifting Program. All of our top Strength & Conditioning content in one incredible (and free!) The 10-Week Powerlifting Program for Dense, Functional Muscle Blow up your maxes and build dense, function-first muscle with this entry-level, results-driven powerlifting program. training system. If you have additional questions, check out the spreadsheet below. The Juggernaut Method. He would then use this new record to adjust the weights he used for the next week. 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. The Juggernaut Method does this beautifully. Furthermore, Chad believes that while athletes of differing backgrounds obviously train very different—a cyclist's workouts are far from what a rugby player would ever consider completing, for example—there are four unifying aspects that are found across all elite performance programs. JUGGERNAUT METHOD 2.0. Deadlift 3. For example, your body doesn't say, 'oh wait, I'm not supposed to get stronger because you're lifting with 10 repetitions'—it doesn't work like that. 1. Download Full PDF Package. This comes in three phases: Each 'block' lasts for a period of one month. But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophybenefits of a higher volume muscle-building program. By altering the weight you use each week, you are able to 'auto-regulate' your training. Additionally, within the plan Chad advocates for a thorough warm-up before every lifting session. The storage shed is synonymous with a lifer who has only just begun and has a small amount of muscle. The periodization techniques used are best suited for intermediate and advanced lifters who already have a solid foundation; our powerlifting for beginners guide covers everything you need to know if you don't fit into these two categories. 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. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Jumps are not just limited to the lower body—upper-body jumps such as pushups onto boxes and clap pushups are excellent ways to improve explosive power throughout the upper body. Clearly, the skyscraper requires much, much more effort to rebuild. In total, the plan is designed to be ran and completed over the course of 16 weeks. If the above doesn't fit your individual needs or schedule, feel free to change it up—just make sure you aren't lifting four days in a row. 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. With that said, Chad is not your typical meathead lifter (cough, Johnny Pain, cough). Juggernaut Training Systems Proving the smartest and most effective programming for powerlifting, weightlifting, BJJ and more. Best of all, Chad has made the program adaptable to athletes of any sport, at any level. Leave 1-2 repetitions in the tank on the AMRAP set. Juggernaut Training Template for Powerlifting Peaking, 26 Powerlifting and Powerbuilding Programs | FREE Downloads, 3 first-place finishes at the IPF World Championships of Powerlifting, Bench pressing 612 pounds in nothing but a t-shirt in 1978—a man far, far ahead of his time in the realm of strength, Accumulation phase: high volume to accumulate fatigue, build work capacity, and develop skill for a given lift, Intensity phase: intensity and specificity increases to begin optimizing strength and power while volume is decreased by more than half, Realization phase: maximal intensity and low volume for optimal competition performance—maximum strength and power reached. JUGGERNAUT METHOD 2.0. Powerlifting Online Weightlifting and Powerlifting Meets. Ljupco Duzlevski. Jumping: used to develop explosive power, jumps are utilized because they come at a lower recovery cost than sprints. Adjusting percentages slightly from workout to workout, it ensures incremental but consistent gains which lead to new rep maxes. 5/3/1 BBB is a 4 day/week program with an upper/lower x2 split. This allows athletes to take advantage of the highly-effective structure and programming technicalities found in powerlifting plans while also accommodating for conditioning a sports-related work. Leave nothing back on the AMRAP set—go as hard as you can. 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. If you are an elite or highly-advanced lifter, you will want to extend these blocks to 2 months or longer. 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