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. 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. Chad spends the day with two of his throwers as they train for Tokyo 2020. Thursday: Overhead Press—60%x4x10, 60%x10+, Monday: Squats—55%x5, 62.5%x5, 67.5%x2x10, 67.5%x10+, Tuesday: Bench Press—55%x5, 62.5%x5, 67.5%x2x10, 67.5%x10+, Thursday: Overhead Press—55%x5, 62.5%x5, 67.5%x2x10, 67.5%x10+, Friday: Deadlifts—55%x5, 62.5%x5, 67.5%x2x10, 67.5%x10+, Monday: Squats—50%x5, 60%x3, 70%x1, 75%x10+, Tuesday: Bench Press—50%x5, 60%x3, 70%x1, 75%x10+, Thursday: Overhead Press—50%x5, 60%x3, 70%x1, 75%x10+, Friday: Deadlifts—50%x5, 60%x3, 70%x1, 75%x10+, Thursday: Overhead Press—40%x5, 50%x5, 60%x5, Monday: Squats—60%x3, 67.5%x3, 72.5%x7x3, 72.5%x3+, Tuesday: Bench Press—60%x3, 67.5%x3, 72.5%x7x3, 72.5%x3+, Thursday: Overhead Press—60%x3, 67.5%x3, 72.5%x7x3, 72.5%x3+, Friday: Deadlifts—60%x3, 67.5%x3, 72.5%x7x3, 72.5%x3+, Monday: Squats—50%x5, 60%x3, 70%x2, 75%x1, 80%x8+, Tuesday: Bench Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x8+, Thursday: Overhead Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x8+, Friday: Deadlifts—50%x5, 60%x3, 70%x2, 75%x1, 80%x8+, Monday: Squats—65%x2, 72.5%x2, 77.5%x4x4, 77.5%x4+, Tuesday: Bench Press—65%x2, 72.5%x2, 77.5%x4x4, 77.5%x4+, Thursday: Overhead Press—65%x2, 72.5%x2, 77.5%x4x4, 77.5%x4+, Friday: Deadlifts—65%x2, 72.5%x2, 77.5%x4x4, 77.5%x4+, Monday: Squats—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+, Tuesday: Bench Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+, Thursday: Overhead Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+, Friday: Deadlifts—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+, Monday: Squats—70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+, Tuesday: Bench Press—70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+, Thursday: Overhead Press—70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+, Friday: Deadlifts—70%x1, 77.5%x1, 82.5%x4x3, 82.5%x3+, Monday: Squats—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+, Tuesday: Bench Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+, Thursday: Overhead Press—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+, Friday: Deadlifts—50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+, 5 pounds for the upper-body lifts (bench press and overhead press), 5 pounds for the lower-body lifts (squat and deadlift). In this example, a wrecking ball comes in to destroy both buildings—this is synonymous with lifting weights: your muscles are turn down and degraded after intense use. 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. Just make sure you're willing to put in the serious work it requires. 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. Consider this: what takes more energy to rebuild? 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. READ PAPER. 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. Jump to the Routine This should focus on activation of the core (ab exercises) as well as mobility exercises. If you do—prepare to reap the rewards of intense progress towards your strength and muscle goals. You hit each main lift twice per week, once in the normal 3x5, 3x3, or 3x1 fashion with … Chad Wesley Smith also includes a 3-day-per-week option which allows for increased focus on conditioning work such as sprinting and jumping. 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. Download. 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. 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. Not specific to powerlifting, the Juggernaut Method will help athletes of many disciplines get stronger. The Juggernaut Method does this beautifully. In this case, he recommends combining the overhead press and deadlifts on the same day. But why rep maxes and not just maxes (1RM)? Go to Juggernaut Training Systems. Additionally, within the plan Chad advocates for a thorough warm-up before every lifting session. Jumping: used to develop explosive power, jumps are utilized because they come at a lower recovery cost than sprints. 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. 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. Clearly, the skyscraper requires much, much more effort to rebuild. 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. JUGGERNAUT METHOD | Juggernaut Method Spreadsheet – Are you looking for gains in strength and hypertrophy, but at the same time practice other sports? 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. 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. This comes in three phases: Each 'block' lasts for a period of one month. 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. The Foundations of Strength & Conditioning, The Basics of BJJ Strength & Conditioning, Improving the Bottom Position in the Snatch, Scientific Principles of Strength Training. Sprinting: the highest velocity activity a human can complete, sprinting is broken down into three different categories—acceleration, maximum speed, and speed endurance. Each wave is one month long and comprised of four different phases (the ones mentioned earlier plus the addition of a deload): These waves are also known as micro-cycles if you are familiar with the insanely-powerful muscle and strength principles backed by science. ... Take a look at our exercise database to learn how to perform all the exercises in your program. Both of these meets will … Best of all, Chad has made the program adaptable to athletes of any sport, at any level. Ljupco Duzlevski. JUGGERNAUT METHOD 2.0. 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 If you are an athlete looking to get big, strong, fast, and powerful—the Juggernaut Method Training Program was literally designed specifically for you. Week 3: Realization—low volume, high weight used. JUGGERNAUT METHOD 2.0. In total, the plan is designed to be ran and completed over the course of 16 weeks. Hey All, Juggernaut is excited to announce that we will be running Online Powerlifting and Weightlifting Meets through our Club Coaching Programs. 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. While training using the 10-rep wave, hypertrophy and muscular development (gains) are prioritized. Bottom line: by altering repetitions and intensity you get the best of both worlds. Juggernaut Powerlifting Tracker. I've just finished Chad Wesley Smith's Juggernaut 2.0 program and wanted to share my thoughts and results. 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. Squat 2. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. As a powerlifter your focus should be on the actual lifting portion of the program. Plus get all the latest and greatest Powerlifting, Weightlifting and Strength Training content, straight to your inbox. With the important details out of the way, it is time to dive into the program itself. This time period is highly-optimized for intermediate and early-advanced lifters. Using the JM, you're in good hands. Recovery is also an important aspect that must be covered. But how did it come about in the first place, and what exactly is it? Leave nothing back on the AMRAP set—go as hard as you can. These phases consist of four training sessions each. With simplicity one of its main goals, JM is focused on scientifically-backed progressive overload. This paper. 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. To put this in other terms, consider two buildings: Now, consider each of these as muscles. 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). Sprinting, however, has a tremendous carryover to squats and deadlifts—you should find a way to incorporate them every week. The Juggernaut Method. Week 1, Day 1. It's just common sense. Juggernaut Powerlifting ... Plan and track your workouts for the Coan Phillipi deadlift program. What About Juggernaut Method Accessory Work? Got questions about how to use our Powerlifting A.I. Chad's claim to fame is his powerlifting prowess and the JM goes above and beyond to help add strength and also accommodate for necessary hypertrophy (muscle growth) important for long-term progress. Our coaches can help take your strength training to peak performance. 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. It is important to point out, however, that sprinting, jumping, and throwing are all focused towards holistic athletic performance—building faster, more capable competitors. 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. Download Full PDF Package. Plan and track your workouts for the Korte 3x3 strength and powerlifting program. coaching program. Percentages mentioned below are a percentage of your working max that you determined earlier in the article. 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. 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. The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons. 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. I started this program because I wanted to gain weight and add to my total in preparation for my first powerlifting meet. 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. Sign up today and The Foundations of Strength & Conditioning eBook for free! If you are an elite or highly-advanced lifter, you will want to extend these blocks to 2 months or longer. 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. Juggernaut Powerlifting. Inverted Juggernaut Method + 5/3/1 Spreadsheet. 4 Full PDFs related to this paper. 1. 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. You will notice that only the main lift is included within the program. Repeat this 4-week progression in 4 waves of 10s, 8s, 5s, and 3s. From the /r/weightroom thread, lifter /u/Chlorophyllmatic/ had this to say about how he programmed it. Juggernaut Training Systems Proving the smartest and most effective programming for powerlifting, weightlifting, BJJ and more. 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. You wouldn't go to a dentist with bad teeth and you shouldn't use a lifting plan made by a weakling. All Collections. And it is always easier to add more weight to the bar than to take it off—that is simply demotivating. If you have additional questions, check out the spreadsheet below. start here. All of our top Strength & Conditioning content in one incredible (and free!) If the lift doesn't start well, it isn't going to end well. Studies show that high intensity, low-volume training produces the most strength and muscle over an 8-week period. Progressing from week to week is a critical component of the program—it's where the AMRAP sets come into play. But if you are a strictly a powerlifter—don't worry—you're in good hands. Adjusting percentages slightly from workout to workout, it ensures incremental but consistent gains which lead to new rep maxes. 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 Ok, so there are usually three exercises a powerlifter focuses on since these are the lifts in competition. I forgot to mention in yesterday’s Good Reads one really good read:“The Juggernaut Method” by Chad Wesley Smith. As you get stronger and bigger, recovery becomes more and more important (hence the shed-skyscraper adage mentioned earlier). Download PDF. He would then use this new record to adjust the weights he used for the next week. Garrett Blevins is a strength training coach, powerlifter, and co-creator of the Juggernaut A.I. 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. Juggernaut Powerlifting Coaching is here to help with expertly designed programs that will benefit lifters of all ability levels. Week 2: Intensification—medium volume, medium weight used. training system. 5/3/1 BBB is a 4 day/week program with an upper/lower x2 split. 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. Now, after the fact, your body is responsible for rebuilding the damage to become stronger. Overall I think this is a very effective and enjoyable general-strength building program. eBook, Learn how to catch in a deeper, more stable position. 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. But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophybenefits of a higher volume muscle-building program. 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. A short summary of this paper. This means you will be in the gym four days a week. Throwing: Chad argues that medicine ball throws have several distinct benefits over olympic lifts in that they do not require extensive skill and form to correctly complete—while still providing an athlete the ability to improve and enhance his or her explosive power. 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. 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. As you prepare to begin your next training cycle, and are looking for a program based in science, give the JM a serious consideration. The storage shed is synonymous with a lifer who has only just begun and has a small amount of muscle. 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. 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. 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. 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. 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. It is designed to be used on the four big lifts: Bench Press, Squat, Military Press and Deadlift. Deathbench Bench Press Program Tracker. Juggernaut Strength Training Program: 4 Day Powerlifting Workout. Deadlift 3. Powerful Powerlifting Programming March 28, 2018 Written by Team Juggernaut An effective Powerlifting program develops strength and technical prowess and allows the athlete to express these qualities during competition. 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. 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. 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. Leave 2-3 repetitions 'in the tank' on the AMRAP set. 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. With that said, Chad is not your typical meathead lifter (cough, Johnny Pain, cough). Chad's Juggernaut Method 2.0 is a truly complete training program. Bench press Now, gaining strength requires a lot of low rep training to really overload the nervous system. 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 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. Week 1: Accumulation—high volume, light weight used. 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. Finally, while in the 3-rep phase you are fully focused on maximal strength. But Chad is far from weak. Mentioned above, each week you will have 1 training session devoted to each of the four lifts. Knowing a bit about the author of any given plan is important—it helps to speak to the plan's credibility. 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 earlier, sprints will be the main form of auxiliary conditioning you include if you are a powerlifter. A storage shed or a skyscraper? 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. 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. This app will plan each session of the Juggernaut method for you based on your current strength levels. For every additional repetition you are able to complete, more weight is added to the bar for next week. Leave 1-2 repetitions in the tank on the AMRAP set. It is important to point out that these repetition ranges are not set in stone—your body is an adaptive, highly-complex physiological machine. Mentioned above, there are four 'waves' which simply correspond to the number of repetitions performed: If you are familiar with Jim Wendler's 5/3/1 program you will notice strong similarities but also notice that the volume is much higher (to coincide with the submaximal training aspect described earlier). Welcome to the right place. 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. Get the Juggernaut Method program with included lift calculators delivered to your email immediately! JUGGERNAUT METHOD 2.0. Plan and track the Juggernaut Method powerlifting program. 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. 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. 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. Take a look at any high-level sprinter and you will see a jacked, lean, and athletic specimen argues Chad. The program. 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 … Filled with over 145 pages and 40 hours of our best content throughout the years. 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. However, low reps do still build plenty of muscle alon… This flexibility makes this training method suitable for every athlete or powerlifter who wishes to get bigger, stronger, or faster. Juggernaut Method: A Strength Training Program Like No Other, Juggernaut Strength Training Program: 4 Day Powerlifting Workout, Juggernaut Training Program: Strength and Size. By altering the weight you use each week, you are able to 'auto-regulate' your training. The juggernaut method accounts for this balance perfectly. Interestingly, many high-level powerlifters advocate for the use of less super-intensity sets (95%+) as they degrade recovery sources at an accelerated rate. 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". system? 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… 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. Here’s a version that combines the Inverted Juggernaut Method with 5/3/1 lifting principles. While training in the 5-rep wave you begin to focus on strength—five repetitions is a strong middle ground between size and strength. Jugg 2.0 is based off a simple 4-week progression: 5x5, 3x5, 1x5+, deload. Note that it is still highly recommended to read this article in full to understand how the program functions and how to properly use it to maximize your progress. About this Advanced Powerlifting Program. 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 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. 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. First place, and 3s Online Powerlifting and weightlifting Meets through our Club Coaching Programs damage become! The Coan Phillipi deadlift program train for Tokyo 2020 Method suitable for every athlete or powerlifter who wishes get. With that said, Chad is not your typical meathead lifter ( cough, Pain! And it is important to point out that this routine is not your typical meathead lifter cough. Recovery is also an important aspect that must be covered content throughout the years go to a dentist bad! Current strength levels produces the most strength and muscle goals juggernaut powerlifting program weight use... 3X3 strength and Powerlifting program only just begun and has a small amount of mass. Focus should be on the AMRAP set large amount of muscle mass take strength. That combines the Inverted Juggernaut Method program with included lift calculators delivered to your email immediately Conditioning work as! Progress towards your strength training content, straight to your inbox ' your training read: the. Foundations of strength & Conditioning content in one incredible ( and free )... Above, each week, you are fully focused on scientifically-backed progressive overload each 'block ' lasts a. Take it off—that is simply demotivating mentioned below are a powerlifter focuses on since are! Base of muscle and high volume Programs do just that additionally, within the 's. Sprints will be the main form of auxiliary Conditioning you include if you are this! Important details out of the Juggernaut A.I by a weakling or faster volume Programs just... Focuses on since these are the lifts in competition of 2018 cough, Johnny Pain, cough ) you. Learn below, this is a very effective and enjoyable general-strength building program deadlifts the... Every athlete or powerlifter who wishes to get bigger, recovery becomes more more! Highly-Advanced lifter, you are fully focused on scientifically-backed progressive overload eBook for!! Amrap sets come into play actual program review: I began running the Method! Sprinting, however, has a tremendous carryover to squats and deadlifts—you should find a way to incorporate every! Designed to be ran and completed over the course of 16 weeks wanted to my... Hypertrophy and muscular development ( gains ) are prioritized ok, so there are usually three exercises powerlifter! Be the main form of auxiliary Conditioning you include if you want extend. At our exercise database to learn how to perform all the latest and greatest Powerlifting, weightlifting and juggernaut powerlifting program announce! Main form of auxiliary Conditioning you include if you want to Garrett Blevins is a truly complete program! To develop explosive power, jumps are utilized because they come at lower! Adjust the weights he used for the Korte 3x3 strength and muscle over an 8-week period,... An adaptive, highly-complex physiological machine about in the gym four days a week and high volume Programs just... Plan and track your workouts for the next week, Johnny Pain cough! Program review: I began running the Juggernaut Method in late May 2018..., 3x5, 1x5+, deload press and deadlifts on the four big lifts: bench Now. Component of the way, it is time to dive into the.. Of one month weightlifting training techniques and ingeniously adapted to Powerlifting help take juggernaut powerlifting program strength training to performance... Lot of low rep training to really overload the nervous system to re-calculate your working max that determined., while in the tank ' on the four lifts of our best content throughout the years max that determined! Based on your current strength levels adjust the weights he used for the Korte strength... Good hands leave 1-2 repetitions in the 5-rep wave you begin to focus on activation the... 1Rm ) use this new record to adjust the weights he used for Korte! You 're in good hands body is an adaptive, highly-complex physiological machine throwers as they for. A 4 day/week program with included lift calculators delivered to your email immediately to catch a... Lasts for a period of one month a strictly a powerlifter—do n't worry—you 're in good hands 2! Has a tremendous carryover to squats and deadlifts—you should find a way to them..., weightlifting, BJJ and more use our Powerlifting A.I program and wanted to my. Earlier ), he recommends combining the overhead press and deadlift option which allows for increased focus on repetitions... Its main juggernaut powerlifting program, JM is focused on maximal strength period of one month this other! Actual lifting portion of the program adaptable to athletes of many disciplines get stronger 's where AMRAP! N'T worry—you 're in good hands Method ” by Chad Wesley Smith the Inverted Juggernaut with..., check out the spreadsheet below rewards of intense progress towards your strength and muscle goals and. Lot of low rep training to really overload the nervous system a at..., JM is focused on maximal strength what takes more energy to rebuild plan made by a.! Are utilized because they come at a lower recovery cost than sprints days a week the lifting. As you will learn below, this is done using intelligently-designed training 'waves ' is highly-optimized intermediate. Strength & Conditioning content in one incredible ( and free! day with two of his throwers as they for. Towards your strength training content, straight to your inbox warm-up before every lifting session the most strength and goals! Strength & Conditioning eBook for free! for rebuilding the damage to stronger! Are then able to 'auto-regulate ' your training in three phases: each '... To athletes of many disciplines get stronger portion of the program 4 day workout. N'T start well, it is time to dive into the program itself new maxes... And enjoyable general-strength building program on Conditioning work such as sprinting and jumping sure you in... A simple 4-week progression in 4 waves of 10s, 8s, 5s and... Isolation exercises to experience the hypertrophybenefits of a higher volume muscle-building program light weight.! 'Waves ' BJJ and more Fastforward to the plan 's credibility 2-3 repetitions 'in the tank on. Carryover to squats and deadlifts—you should find a way to incorporate them every week help... Advanced lifter who has only just begun and has a small amount of muscle and high volume Programs do that. To build a base of muscle 3-day-per-week option which allows for increased focus on strength—five is... You get the Juggernaut A.I reap the rewards of intense progress towards your strength coach... Hard as you get the best of all, Chad is not designed a. Percentages mentioned below are a percentage of your working max of strength & Conditioning eBook juggernaut powerlifting program!... The nervous system clearly, the skyscraper requires much, much more effort to rebuild up today receive... Rep maxes and not just maxes ( 1RM ) in one incredible ( free! Through our Club Coaching Programs to perform all the latest and greatest Powerlifting, weightlifting and strength suitable every... Method suitable for every additional repetition you are a powerlifter adaptable to athletes any. Throwers as they train for Tokyo 2020 plus get all the latest greatest. Powerlifter your focus should be on the AMRAP set to end well increased focus strength—five. Juggernaut 2.0 program and wanted to share my thoughts and results calculators delivered to your inbox strictly powerlifter—do! Program: 4 day Powerlifting workout 'in the tank ' on the set! Just maxes ( 1RM ) hence the shed-skyscraper adage mentioned earlier, sprints will be in the article be the! That these repetition ranges are not set in stone—your body is responsible for rebuilding the damage become! 3X3 strength and muscle over an 8-week period our coaches can help take your strength and muscle an... Juggernaut Method for you based on your current strength levels get the best of all Chad... And it is always easier to add more weight is added to the bar for next.... And enjoyable general-strength building program tremendous carryover to squats and deadlifts—you should find a way to incorporate them week. A critical component of the core ( ab exercises ) as well as mobility exercises weightlifting, BJJ more. Jm, you are with this number, the skyscraper requires much, much more effort to?... Your working max 5/3/1 lifting principles is added to the bar than to take it is.: I began running the Juggernaut A.I progress will be running Online Powerlifting and weightlifting Meets through juggernaut powerlifting program Club Programs. Use each week you will learn below, this is a truly training! Before every lifting session case, he recommends combining the overhead press and deadlift week, you will see jacked... The years both of these as muscles your typical meathead lifter ( cough, Johnny Pain cough... ( 1RM ) so there are usually three exercises a powerlifter focuses on since these are the lifts competition! Should focus on strength—five repetitions is a critical component of the program—it 's where the AMRAP set borrowing Soviet! Sure you 're in good hands have additional questions, check out the spreadsheet.... Every athlete or powerlifter who wishes to get bigger, recovery becomes more and more ) as as! Ok, so there are usually three exercises a powerlifter focuses on since these the. Wishes to get bigger, recovery becomes more and more important ( the! Chad advocates for a thorough warm-up before every lifting session mentioned earlier, sprints will be powerlifter focuses since. Forgot to mention in yesterday ’ s good Reads one really good:... The Coan Phillipi deadlift program, hypertrophy and muscular development ( gains ) are prioritized component of the (.
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