You will notice that only the main lift is included within the program. Sprinting: the highest velocity activity a human can complete, sprinting is broken down into three different categories—acceleration, maximum speed, and speed endurance. Chad spends the day with two of his throwers as they train for Tokyo 2020. 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. This means as you get stronger, you must always walk the balance of working out hard enough to get an effective stimulus, and not pushing into the 'red zone' where you are unable to recover adequately from training session to training session. With the important details out of the way, it is time to dive into the program itself. overreach, Powerlifting, programme, strength, Stronger, total Leave a comment Disclaimer – this is an overreaching programme it is designed to push your 1 rep max over 12 weeks and will be a stressful period of training. 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. Leave 1-2 repetitions in the tank on the AMRAP set. Based upon Juggernaut Training Systems and Chad Wesley Smith, the Juggernaut Method incorporates significant amounts of submaximal work to build work capacity in the lifter without overly taxing the CNS. 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. While training in the 5-rep wave you begin to focus on strength—five repetitions is a strong middle ground between size and strength. The Juggernaut Method (JM) has become a staple among elite strength athletes and is known for its ability to turn average Joes into incredible performers. JUGGERNAUT METHOD 2.0. 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 Written by Chad Wesley Smith JUGGERNAUT METHOD 2.0. 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. Fastforward to the actual program review: I began running the Juggernaut Method in late May of 2018. The good news is, this routine does an amazing job of managing fatigue and making sure you can recover from lift to lift—cutting back on the sprinting during the final weeks will ensure you are absolutely maximizing your hypertrophy and strength gains by allowing your body to recover (which is when you are actually making 'gains'). Mentioned above, each week you will have 1 training session devoted to each of the four lifts. If you want to JUGGERNAUT METHOD 2.0. Choosing a number too high will simply destroy the entire purpose of the program—which is to start at a higher volume (moderate to light weight) and then increase in intensity over time. Download. Leave nothing back on the AMRAP set—go as hard as you can. Sprinting, however, has a tremendous carryover to squats and deadlifts—you should find a way to incorporate them every week. Adjusting percentages slightly from workout to workout, it ensures incremental but consistent gains which lead to new rep maxes. The scientific and pragmatic foundation the plan is built around is only superseded by the amazing results it has produced in a number of elite competitors—from NFL athletes to world-record-holding powerlifters and strongmen. The best way to do this is to avoid lifting at a very, very high intensity and instead focus on progressing using rep maxes and lifting high amounts of volume while still completing enough moderate to high intensity sets to produce the neuromuscular adaptations required for maximal strength. Studies show that high intensity, low-volume training produces the most strength and muscle over an 8-week period. You wouldn't go to a dentist with bad teeth and you shouldn't use a lifting plan made by a weakling. What About Juggernaut Method Accessory Work? For every additional repetition you are able to complete, more weight is added to the bar for next week. However, low reps do still build plenty of muscle alon… Juggernaut Training Systems Proving the smartest and most effective programming for powerlifting, weightlifting, BJJ and more. Here’s a version that combines the Inverted Juggernaut Method with 5/3/1 lifting principles. If you are unsure of how to program secondary movements and accessory lifts, take a look at the 8 week powerlifting routine (it also happens to be our most famous program to date). Optimal Weekly Training Schedule; 12-Week Program Lifting Chart; Workout-1: Squat Training Workout-2: Bench Press Training Workout-3: Deadlift Training Workout-4: Accessory Work (optional) Powerlifting is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at 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. READ PAPER. Written by Calgary Barbell, the 16 week and 8 week programs are designed to improve the squat, bench press, and deadlift of the athlete in preparation for a powerlifting meet.You can, however, run them even if you’re not prepping for a meet. The Juggernaut Method (JM) is a training program that has been created for those who consider themselves to be at an intermediate or advanced level. Now, after the fact, your body is responsible for rebuilding the damage to become stronger. Deadlift 3. As you get stronger and bigger, recovery becomes more and more important (hence the shed-skyscraper adage mentioned earlier). 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. Week 1, Day 1. Get the Juggernaut Method program with included lift calculators delivered to your email immediately! training system. Juggernaut Powerlifting ... Plan and track your workouts for the Coan Phillipi deadlift program. 5/3/1 BBB is a 4 day/week program with an upper/lower x2 split. It's just common sense. Week 1: Accumulation—high volume, light weight used. Plus stay up date with all of our best new content for Powerlifting, Olympic Weightlifting, Brazilian Jiu Jitsu, Nutrition, as well as special promotions and deals. 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. From the /r/weightroom thread, lifter /u/Chlorophyllmatic/ had this to say about how he programmed it. The storage shed is synonymous with a lifer who has only just begun and has a small amount of muscle. These phases consist of four training sessions each. A short summary of this paper. 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. Developed by Chad Wesley Smith of Juggernaut Training Systems, it is a combination of several sources: Jim Wendler's famed 5/3/1, the training style of Doug Young (a legendary powerlifter who held multiple word titles throughout the 1970s), and simple block periodization. The more conservative you are with this number, the better your progress will be. 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. Before starting the program you will need to determine your working max—this is the max you will use to determine how much to lift for all training sessions. 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. 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. By altering the weight you use each week, you are able to 'auto-regulate' your training. But if you are a strictly a powerlifter—don't worry—you're in good hands. I've just finished Chad Wesley Smith's Juggernaut 2.0 program and wanted to share my thoughts and results. 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. The skyscraper is synonymous with an intermediate or advanced lifter who has a large amount of muscle mass. 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). The Juggernaut Method. Using your performance on these sets, you are then able to re-calculate your working max. If you have additional questions, check out the spreadsheet below. Juggernaut Powerlifting Tracker. 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. But why rep maxes and not just maxes (1RM)? start here. When choosing this number, do not use a hypothetical weight that you 'could have hit' or 'used to lift' in the past—it should be a conservative value that you have lifted within the past 6 to 8 weeks. Both of these meets will … Deathbench Bench Press Program Tracker. Starting up the Juggernaut A.I. Not often will you find a product that covers all the training demands an athlete needs to excel at his or her given sport, and organizes them in a logical and productive fashion. Jugg 2.0 is based off a simple 4-week progression: 5x5, 3x5, 1x5+, deload. Recovery is also an important aspect that must be covered. 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 It is important to point out, however, that sprinting, jumping, and throwing are all focused towards holistic athletic performance—building faster, more capable competitors. This example illustrates recovery resources brilliantly: the stronger you get, the bigger your muscles are, the more recovery resources it takes to rebuild and recover. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. 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. Leave 2-3 repetitions 'in the tank' on the AMRAP set. The Juggernaut Artificial Intelligence Coaching program, powered by SkyNet (patent pending), will take Chad Wesley Smith’s coaching logic and design a program totally individualized for you. 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. 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 paper. Additionally, within the plan Chad advocates for a thorough warm-up before every lifting session. Sign up today and The Foundations of Strength & Conditioning eBook for free! Garrett Blevins is a strength training coach, powerlifter, and co-creator of the Juggernaut 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. The Juggernaut Method program is centered around the 'big four' which is an extension of the common powerlifting movements: Additionally, the plan is divided up into four distinct 'waves' of periodization. Before going any further, it is important to point out that this routine is not designed for a beginner powerlifter or strength athlete. This app will plan each session of the Juggernaut method for you based on your current strength levels. But that misses a large point of doing higher repetitions: building work capacity and skill that translates directly as periodization is employed and heavier weights are introduced. He is the owner of JTS (and its accompanying powerlifting gym) and his strength is only surpassed by his intelligence when it comes to designing highly-effective training plans. 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. Program Review - Juggernaut AI Powerlifting and Powerbuilding 2.0 My plan was to write this in 2 months as part of a meet recap, but without getting to into this ridiculous back story, while rearranging my garage gym at my apartment building I tore my bicep pushing my deadlift platform into place. 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. 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. 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. 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. In 4 waves of 10s, 8s, 5s, and athletic specimen argues Chad get and... Calculators delivered to your email immediately lift is included within the plan is designed be! Rebuilding the damage to become stronger from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted Powerlifting... More and more intelligently-designed training 'waves ' point out that this routine is not designed a! 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