JUGGERNAUT METHOD 1 TH E JU G G ERNAU T M E TH O D S TR E NGTH, S P EED A N D P OWER FO R EV ERY ATH LET E by CHAD WESLEY. Learn the secrets about performance training that will make you faster, stronger, more explosive and better conditioned than your competition. SKU: SKU-4 Categories: Books, Powerlifting, StrongMan Tags: build muscle, download, chad wesley smith, cube method, faster, JTS Method, JTS. by CHAD WESLEY SMITH. JUGGERNAUT METHOD 2 Chad's Juggernaut Method is a truly complete training program. Not often will you.
|Language:||English, Spanish, French|
|Genre:||Business & Career|
|Distribution:||Free* [*Registration needed]|
the Juggernaut Method 2 0 - Download as PDF File .pdf), Text File . txt) or read online. powerlifting. The Juggernaut Method gave me couple of neat tricks regarding you can download this amazing e-book: The Juggernaut Method pdf. The juggernaut method as written in the book is more geared towards Here's an article by CWS on how to modify Juggernaut for a more.
When using submaximal loads and setting rep records, you can avoid ever missing a lift. Missing lifts is a bad habit that will ruin your psyche as a lifter.
By using submaximal loads, you can incrementally move up your working weights over a long period of time, which will allow you to keep making progress and avoid overtraining. The legendary sprints coach, the late Charlie Francis, likened the central nervous system to a cup, explaining how a cups capacity is finite. Everything the athlete does will fill that cup up to some degree, with high intensity stressors practicing at maximal intensity, sprinting, max effort or dynamic effort weights, throws, jumps filling up the cup the most.
An athlete needs to fill up their cup with what is the most important, sports practice and its accompanying drills and all physical preparation tasks need to compliment that.
If the cup overflows, the athlete is overtrained, which is a long and arduous process to recover from. Plain and simple, never miss reps. Missing reps is a bad habit to get into and will damage your psyche and confidence.
By training with submaximal weights, you should easily be avoided. Whether it is due a difference in training age, genetics or anything else, it is inevitable that all lifters will be unique in their progress. Knowing that, why would you move your training weights up by a standard increment. The Juggernaut Method is driven by your progress, which will be unique from anyone of your training partners.
Moving up your weights from week to week is very necessary to make progress, it is the most basic form of progressive overload. How much to move them from week to week though is a more complicated issue. I want my athletes to motivated to push their rep maxes as hard as possible and to motivate them towards this I want their increments to be driven by their rep maxes.
I will explain later how this will work. Rep records are an integral part of this program. Too many athletes are absorbed in their 1-rep max. Rep records can also be easily compared using the following equation: Take this into account when comparing rep records from vastly different rep ranges.
Note that their is a great difference between something being simple and something being easy. When examining the training programs of top lifters, there are great differences from one athlete to another, but there are a few key things that they all share in common.
They bench, they squat, they deadlift and they break PRs. Focusing on big lifts, good technique and making small improvements each session will yield you great results in the long run. Strength is a long term investment, many top lifters have added a few pounds of muscle per year and a few pound to their lifts per year, but those years add up. Consistency is king, so be patient, stay consistent and you will make great progress.
These phases consist of 4 training sessions each. It is designed to be used on the 4 big lifts: They are high volume sessions designed to allow you to develop the skill of the lift, increase work capacity and become masterful within the given rep range. Your working max is the number that all your percentages will be based off of. Being conservative in choosing your initial working max is key to making progress over the long term.
So if your recently benched x1, you will use as your working max. For example, during the Intensification Phase of the 8s Wave an athlete with a working max of pounds in the squat could have a training session that looks like this: Training to failure weak after weak is taxing to the body and a difficult task to recover from, so it is important that you pick your battles and have a goal each week.
During the Accumulation Phase I suggest that an athlete leaves reps in the tank on their final work set. So once the minimum, prescribed reps have been completed, an athlete can continue performing reps but should be mindful to stay reps shy of failure.
During the Intensification Phase an athlete should end their final set reps shy of failure. During the Realization Phase, no reps should be left in the tank.
Maximal effort is required on the AMAP as many as possible set. It is also important for you to have a goal in mind for your final set each week, do not step under the bar for the final set with the mindset that you are just gonna see how you feel.
You should know at the beginning of each wave what your goal is for the final set of each phase. Having set goals will be of immeasurable benefit in your training. Your working max will be adjusted at the end of each wave depending on your performance during the Realization Phase.
For every rep you perform over the standard The standard is 10 in the 10s Wave, 8 in the 8s Wave, etc you will move your working max up a set amount. I also advise setting a cap on the amount which you can move your working max up.
This cap should be set at 10 reps above the standard. So if an athlete performed 22 reps during their 10s wave, which is 12 reps beyond the standard, only 10 of those reps would be considered when adjusting the working max. These very high reps are common in young or inexperienced athletes who are performing their first waves. Which of these increment per rep options you choose to use is very important and dependent on a few things.
For example an athlete with a pound working max in the deadlift who moves their working max up 20 pounds from one wave to the next is only making a jump of 4. It will be much more difficult for the athlete with the lower working max to make their reps and continue progressing after making such a significant jump, so the athlete with the bench max should decide to only make 1. For example, an athlete with a pound bench and pound deadlift could be well served to decide to make 2. You need to choose the increment which allows this to happen.
I will lay out a few scenarios for you to get a better idea of what I mean by this. If they move their working max up by increments of 5 pounds, their new working max will be pounds 5. This athlete is fine to use 5 pound increments in this situation. If they move their working max up by increments of 2. This athlete should instead use 1. If the difference here is 1. If it is less than 1.
Choosing which increments per rep to use when adjusting your working max is an important decision and one that can have great impact on your future progress.
If you are still unsure about which is the right decision for you, err on the side of caution and use the smaller increment. Here is my 8s Wave: BE NCH- S Q UAT- 6 85 MI LI TA RY-2 4 5 DE A D- 6 2 0 Accumulation x8, 8, 8, 8, x8, 8, 8, 8, x8, 8, 8, 8, x8, 8, 8, 15 10 15 8, 16 Intensification x3, x3, x3, x3, x3, x3, x3, x8, 8, 11 x8, 8, 12 x8, 8, 10 x3, x8, 8, 8 Realization x5, x3, x5, x3, x5, x3, x5, x2, x1, x2, x1, x2, x1, x3, x11 x11 x11 x2, x1, x11 Deload x5, x5, x5, x5, 95x5, x5, x5, x5 x5 x5 x5, x5 The number in parentheses next to each lift at the top of the column in my working max for this wave.
Notice that I am taking the last set to at least the prescribed reps every week. With only one exception did I stop at the minimum 8 in this case reps and that is only because I was feeling poorly that day. The fact that I did 11 reps on my final set during the realization week for every lift is purely coincidence.
I use 2. With that being said, I moved my working maxes to There are many ways to deload, the most important thing to consider during a deload though is recovery, not work. These percentages should be based upon your working max from the wave you have just completed, NOT your new adjusted max for the upcoming wave. Warmups are also a great time to build General Physical Preparation in the lifter.
It is important to understand the difference between general work capacity and special work capacity. While general work capacity is the basis of all work capacity, it will only get you so far, as it is special work capacity i. Your general warmup will be aimed at developing your GPP while your special work capacity will be developed through the type of high volume, high frequency, controlled rest period training, The Juggernaut Method will put you through.
Band X Walks-2x10 yds each way 1d. Band TKEs-2x20 each leg 2. KB Swings x, fire glutes as hard as possible at top of rep 3. The Inverted Juggernaut Method is exactly what is sounds like, an inversion of the sets and reps during the 10s and 8s wave.
I now believe this to be a superior structure because it allows for higher quality technique and bar speed on every rep. For example, the 1st set may have 10 identical looking reps, while the 2nd set has 8 good reps and 2 poor reps either from a technical or velocity standpoint , 3rd is is 7 good and 3 poor, 4th is 6 good and 4 poor and the 5th is 5 good and 5 poor.
In this scenario, the athlete performed 36 good reps and 14 reps that reinforced poor technique. When performing submaximal work with the goal of improving maximal strength, it is critical that all reps are done at or near maximal velocity and with great technique, the identical technique that you would use under maximal weights. Another great benefit to utilizing the Inverted Juggernaut Method, is the development of special work capacity.
Performing high volume work high volume through a large amount of sets on controlled rest period will prepare your body like nothing else can to perform high quality work. If you are not fit enough to handle the workload within these time parameters, just add a fixed amount of time to them i.
When performing this type of high frequency, high volume training, I would encourage you to perform the minimum prescribed reps of each session, instead of the usual practice of taking the final set past the prescribed number. Try to pick exercises that train different aspects of the lift, either different ranges of motion or stress different muscle groups. This idea of building flexibility into your programming is known as the consolidation of stressors. Over the course of the training cycle, you must begin to remove or reduce focus on the less necessary from the training plan.
The idea of consolidating your intensive training stressors is critical because you cannot continue adding to a training plan and you can only intensify so many things at once. The legendary sprints coach, Charlie Francis, likened your Central Nervous System to a cup, all the training you do fills up that cup to a varying degree and once the cup overflows, you have become overtrained.
Consolidating intensive training stressors over the course of a training plan is critical to provide recovery time and keep your cup from overflowing. The first step in being able to consolidate intensive training stressors over the course of a training plan, is to identify what is an intensive stressor and what is not.
Intensive training stressors for the athlete consist of the following: Practice Practice drills or scrimmages done at competition intensity. Due to the fact that practice schedules vary so widely and are often without a planned intensity structure, they will not be included within this discussion. This also includes upper body jumps, i. Throws Maximum intensity explosive throws. SPP Drills These are special drills that mimic the velocity, duration and direction of sporting activities.
These will vary too greatly from sport to sport to list all the options here. Alactic and Lactic capacity work, particularly highly lactic work like that what is often popular among combat athletes, is very stressful to the body and requires ample recovery. Avoid letting your accessory lifts to primary lifts. For the purposes of this article, all of the microcycles we will discuss will be 3 weeks long. An important idea to understand in the context of this article is output.
The speed, distance, weight, velocity capable of being achieved in a given exercise by a particular athlete is its output. With that being said, understand that maximum velocity Yards or Meters per second is the ultimate measure of sprinting output, weight the ultimate measure of lifting output and distance either vertical or lateral the measure of jumping and throwing output.
Some exercises are more conducive to higher outputs; for example higher velocities can be achieved in flat land sprints than hill or sled sprints; depth jump variations and multiple response jump variations produce higher ground contact forces and output capabilities than single response box jumps, bilateral barbell lifts allow for greater weight high output to be moved than unilateral or dumbbell movements.
For example, an Olympic sprinter is capable of far greater maximal outputs than a high school athlete. To further illustrate this point; it is possible for many of my high school athletes who run in the As you progress through a program you should move from exercises with reduced output capabilities to those which allow for greater outputs.
Below is a list of exercise progressions that allow for continually higher outputs, listed from lowest to highest possible outputs: Doing this will limit your output capabilities, which is fine during this time period because you will most likely be in a slightly detrained state and wont be capable of high level outputs anyways.
Also due to the relatively low strength levels that athletes like this possess, it is difficult for them to overtrain the CNS. Here is an example of how the first week of such a training cycle would be structure: This is done by design to allow the athlete to allow the athlete to train with a high frequency and learn the necessary techniques of the various movements required to improve speed, power and strength. Hamstring pulls , as the body is not prepared for high velocity sprinting.
In respect to medicine ball throw training volume, you must reduce total throwing volume from week to week because you will inevitably be able to produce higher outputs from week to week due to practice in the movement and continually improving power capacity. During this 6 day week you will go through 1 day of high, medium and low volume day for both your upper body and lower body primary weights.
I would also suggest choosing 3 different primary exercise variations for both the lower and upper body, this will give you more flexibility when looking to consolidate your work as time goes on which is critical when applying these ideas. As you move through this period, your output abilities will have increased, as will your need to allow more time for recovery.
Here is a look at the organization and breakdown of the weekly training stressors: Progress you sprinting drills, up one level, i. Since you are now capable of significantly higher outputs, you must now change the structure of the training week to reduce the frequency of training. For this we will move to 2 upper body and 2 lower body training days per week, with one day serving as a primary session Max Effort work and the second day serving as a supplementary session.
The supplementary weights session should feature a lower output exercise as the first movement and should be loaded in a submaximal nature; below I list repetition ranges for the supplementary movements, to ensure that each is being done submaximally you should feel as if reps are being left in the tank each set. For sprint training, I would now dedicate one day towards maximal speed work and the second day towards acceleration work. To further consolidate intensive training stressors you must move towards a full body training template, moving all of your intensive training means to the same days, reserving the other days solely for supplementary work and aerobic capacity development drills.
The following two example cycles will further consolidate the training means and complete a 15 week training cycle this cycle could be extended to 18 weeks by taking a deload after the 2nd, 3 rd , 4 th and 5 th training cycles, which I would suggest: Notice that you have now gone from 6 medium intensity days in Cycle 1 during each training week to now finally, 2 extremely high stress days, 1 medium day, 3 low days and a day off.
This type of structure will allow for ample recovery between intensive sessions. Once you have reached this point in your training, depending where you are relative to your competition schedule, you would continue to repeat a similarly structure plan to this final cycle. Consolidating stressors is critical to perform throughout the creation of annual plan to provide your athletes with increased recovery time as their output abilities improve.
I disagree with this idea and feel that the 10s and 8s waves are a necessary aspect of the training plan and while not necessarily building maximal strength, they are building the foundation for big lifts to come.
I do understand how some are uncomfortable going weeks or months without handling maximal or near maximal weights , even though I went for 4 months without squatting anything over , leading up to my first pound squat. A way to structure your training, to allow you to more frequently handle heavy weights, is an undulating periodization model.
This undulating periodization model is simple and just rearranges the wave structure of The Juggernaut Method. To perform the undulating periodization model follow this structure: Weeks Instead of being confined by the traditional 7 day calendar week, we would expand the week giving 2 extra recovery days and adding a weak-point training day.
We identified my upper back and ab strength as the limiting factor in my squatting and deadlifting ability and wanted to have a separate day dedicated to improving these areas. Upper back and ab strength, or lack there of, are probably the most common weak areas for lifters and athletes. This is the case because so often upper back work is relegated to after main pressing work when the body and mind are both fatigued.
Also since no competitive lifts directly test the strength of the upper back, its development is often overlooked but improved upper back strength will improve your performance in all competitive powerlifts, olympic lifts and strongman events. Ab work faces a similar feat to upper back work, as it is almost always relegated to the final part of a training session and I can certainly attest to the fact, that by the end of a hard session it becomes too easy to justify skipping it.
Skipping ab work, or even not giving it the attention and energy it deserves, will certainly harm your progress in all lifts and athletic endeavors. Improved ab strength will make you squat, clean, press and deadlift more, it will also make you run faster and jump higher, as well as prevent injuries.
The weekly structure of the 9 Day Work Week is as follows: Day 7 Military Press will be structured as a normal military press day, featuring your pressing work and accessory pulling work. Your primary movement will follow the traditional Juggernaut Method structure.
Whichever you choose as your primary movement, you will choose the other as your secondary movement, so as to keep balance between your vertical and horizontal pulling. Your Weak Point training day should be structured as the following: I woul d choose 2 opti ons and perform them for 4 consecuti ve waves. It i s i mpossi bl e to say that someone i s wel l condi ti oned, wi thout prefaci ng what the purpose of thei r condi ti oni ng i s.
Few team sports i mpose a si gni fi cant l acti c l oad on thei r parti ci pants, yet there are numerous teams and athl etes who put themsel ves under tremendous l acti c workl oads to prepare for competi ti on.
Footbal l , basketbal l , l acrosse, rugby, soccer, vol l eybal l and water pol o are al l pri mari l y al acti c-aerobi c acti vi ti es, meani ng that they have short burst of i ntense acti vi ti es i nterspersed by peri ods of l ower i ntensi ty acti vi ty, acti ve rest or passi ve rest.
Coaches and athl etes al i ke, must understand that the greater an athl ete becomes at l acti c acti vi ti es, the worse they wi l l become at al acti c acti vi ti es. It i s i mperati ve that before one ai ms to devel op al acti c capaci ty, they fi rst focus on devel opi ng al acti c power, because wi thout fi rst havi ng power than i t i s i rrel evant what they can mai ntai n rep after rep. If you have a runni ng back who runs a 5.
Devel opi ng al acti c capaci ty i s a rel ati vel y si mpl e process, each week you ei ther need to do more work per set wi th the same rest peri ods, do more sets of the same amount of work on the same rest peri ods, or do the same amount of work and set on shorter rest peri ods. The exerci ses are fai rl y i nterchangeabl e, however they must be somethi ng expl osi ve i n nature: The devel opment of al acti c capaci ty i n regards to the demands of di fferent sports, i s a more compl ex i ssue, especi al l y when you begi n to i ncl ude SPP dri l l s.
I have i ncl uded my arti cl e, Condi ti oni ng for Footbal l , whi ch wi l l l ay out my i deas for al acti c capaci ty devel opment for footbal l pl ayers and shoul d al l ow you to extrapol ate i deas out for whatever your sporti ng endeavor of choi ce i s.
The test shown was 6xyd shuttl es Run to the 25yd l i ne and back, three ti mes wi th 70 seconds rest between each of the 6 reps. Offensi ve l i neman were requi red to perform each rep i n under 35 seconds. The j ournal i st i n the vi deo does compl ete the test successful l y, but after the 3 rd rep i s cl earl y swi mmi ng i n a bath of l acti c aci d, yet footbal l i s a total l y al acti c sport, so why do footbal l coaches conti nue to i nsi st upon condi ti oni ng thei r athl etes outsi de of the proper energy systems?
The fl aws i n thi s type of test are abundant, yet thi s test and others l i ke i t mi l e, yd shuttl es, yd runs seem to sti l l be the rul e, rather than the excepti on i n the NFL, col l ege and hi gh school footbal l programs. It i s wel l how NFL great, runni ng back Earl Campbel l , woul d routi nel y be among the sl owest to fi ni sh hi s teams ti med mi l e, yet he woul d domi nate hi s competi ti on duri ng games. Campbel l i s a perfect exampl e of how havi ng a wel l devel oped l acti c capaci ty does not hel p your abi l i ty i n fact i t hi nders i t to possess great speed, expl osi veness and al acti c capaci ty.
To put i t si mpl y, bei ng a great di stance runner makes you a worse spri nter; what do you want on your team, spri nters or di stance runners? Thi s i s a far more rati onal l y organi zed test that wi l l do a better j ob of measuri ng the pl ayers al acti c capaci ty. Other test that woul d be great to uti l i ze woul d be The Prowler Sprint Test or vari ous sl ed spri nt tests, uti l i zi ng heart rate moni tors. Ask anyone on the street who i s better condi ti oned a marathon runner or a professi onal strongman and 99 ti mes out of , they wi l l say the marathon runner wi thout hesi tati on.
The questi on bei ng asked though i s i ncompl ete, i t must be predi cated on: That i s the questi on that too many sport coaches are fai l i ng to ask when they begi n havi ng thei r athl etes run a set of gassers or sui ci des or send them off onto a mul ti pl e mi l e run. Whi l e the marathon runner i s certai nl y better prepared to run, swi m or bi ke for mul ti pl e mi l es, but the Strongman i s better sui ted to produce repeated hi gh outputs wi th short rest peri ods.
You must exami ne what i t i s your athl etes need to be ready for; l ong and sl ow or short and fast?
Ameri can footbal l i s a aerobi c-al acti c sport; from a ti me-moti on standpoi nt i t features seri es of pl ays whi ch l ast seconds i n durati on i n whi ch the athl ete wi l l usual l y cover yds and encounter varyi ng resi stance dependi ng on posi ti on.
Dependi ng on the styl e of offense bei ng run and l ength of the pl ay cl ock bei ng used there wi l l be seconds between pl ays and mi nutes between seri es. The understandi ng of thi s i nformati on i s the j umpi ng off poi nt to properl y condi ti oni ng footbal l pl ayers. We use di fferent dri l l s each day to keep the athl etes from getti ng stal e and wi l l do 2 seri es of each dri l l.
Dri l l s used vary by posi ti on group and i ncl ude SPP dri l l s, parti cul arl y for l i nemen. Rest between pl ays i s seconds dependi ng on the ti me of year, styl e of offense they pl ay i n or agai nst and l ength of pl ay cl ock used at thei r l evel of pl ay.
Here i s a l ook at some of our staple alactic capacity drills. Here i s the normal progressi on of dri l l s that we uti l i ze for each posi ti on group: Posi ti onal Start Spri nts yds 1. Posi ti onal Start Spri ntsyds 1. Posi ti onal Start Spri ntsyds 2.
Posi ti onal Start Spri nts yds 3. Doubl e Jumps Uphi l l 3. Mi rror Dri l l Defense or 15yd Shuttl e Offense 3. Mi rror Dri l l Defense or 15yd Shuttl e Offense 4. Tri pl e Jump Uphi l l 4. Quadrupl e Jump Uphi l l 5.
Prowl er Expl osi ons 5. Prowl er Expl osi ons 6. Grappl er Punches 6. Speed Skater Jumps 7. KB Squat Jumps 7. KB Squat Jumps The athl etes wi l l perform 2 seri es of each number, for a total of total seri es, dependi ng on the day. Through a 3 week al acti c capaci ty cycl e, we wi l l add one pl ay per rep each week, so Week 1, on Monday, the athl etes wi l l do 10 seri es of 5 pl ays per seri es, Week 2, wi l l be 10 seri es of 6 pl ays, Week 3, wi l l be 10 seri es of 7 pl ays.
Then we wi l l drop back down to 5 pl ays but cut the rest between pl ays by 5 seconds. Rest between seri es remai ns constant at 2. Critically think about how you are conditioning yourself and your athletes. Does it match the energy system demands of the sport? Aerobi c capaci ty i s the qual i ty the most needs to be devel oped for success i n most sports, or j ust for anyone l ooki ng to i mprove thei r heal th, recovery, performance and physi que.
Aerobi c capaci ty can be devel oped rather si mpl y through a vari ety of means. My favori te to use for mysel f and my athl etes are vari ous Tempo Acti vi ty Ci rcui ts. Tempo runs are a stapl e of the trai ni ng of el i te track and fi el d athl etes and were popul ari zed by the l ate, great, Charl i e Franci s. If you are performi ng tempo runs, di stances of yds i s sui tabl e. It i s cri ti cal to stay wi thi n thi s i ntensi ty range, as goi ng above i t wi l l put you i nto anaerobi c devel opment zone or cause you to enter a l acti c state and defeat the purpose of the dri l l.
The ti me i nterval s you use wi l l be determi ned by your fi tness l evel s and the nature of the dri l l you are usi ng. If you have l ow fi tness l evel s, you wi l l want to stay on the l ower end of thi s range. Al so i f you are usi ng a dri l l , l i ke the Versacl i mber, that i s more chal l engi ng to your muscul ar systems than say j ust runni ng, you wi l l want to perform shorter i nterval s to avoi d goi ng l acti c.
Perform your dri l l for the prescri bed ti me peri od or di stance, i nterspersi ng i t wi th l ow i ntensi ty cal i stheni c and abdomi nal work. Normal l y I wi l l push the prowl er for 20yds at a moderate pace, then perform 10 pushups, 10 bl ast strap rows or reps of medi ci ne bal l abdomi nal s al ternati ng exerci ses after each rep. Once you perform your tempo acti vi ty and cal i stheni cs, have some acti ve rest i.
A good rul e of thumb i s to rest of hal f of the ti me that your dri l l was, so i f you di d 30 seconds on the bi ke, then you wi l l wal k for 15 seconds after compl eti ng your cal i stheni cs. When progressi ng your tempo work, a good pl ace to start i s 2 Sets of 6 Reps of Whatever Ti me you Choose.
The next week you woul d do 2 Sets of 8 Reps, then 2 Sets of 10 Reps. Once you are doi ng 2 Sets of 10 Reps of 40 seconds at your gi ven acti vi ty, j ust conti nue to perform that on a weekl y basi s as you wi l l j ust be at a poi nt of mai ntenance wi th your aerobi c work.
Tempo work can and shoul d be done mul ti pl e ti mes per week. You coul d perform tempo ci rcui ts after your upper body trai ni ng sessi ons or on off days.
These workouts onl y take mi nutes to compl ete and wi l l provi de numerous benefi ts to your trai ni ng. Here are some suggesti ons on how to real l y push your condi ti oni ng hard wi thout taki ng away too much from your strength work. When you are i n a ti me where you want to push your condi ti oni ng harder, you need to reduce the i ntensi ty of your wei ghts. A si mpl e way to take thi ngs back on your wei ghts a l i ttl e bi t, i s to j ust perform the mi ni mum prescri bed reps duri ng your accumul ati on and i ntensi fi cati on weeks.
Onl y go for broke on your Real i zati on week. Pl an out thi s work. Too often peopl e wi l l mi ndl essl y go about thi s type of condi ti oni ng work and j ust rel y on feel to gauge i f they are i mprovi ng.
Pl an your work and work your pl an. Pi ck your battl es. Not onl y wi l l goi ng to compl ete exhausti on negati vel y i mpact your strength l evel s, i t wi l l al so have a negati ve i mpact on your heal th and i roni cal l y enough, your condi ti oni ng.
Vomi ti ng, and the l i ke, are warni ng si gns for your body that you need to stop what you are doi ng. My competi ti on l i fts have al ways far exceeded my gym l i fts and thi s can be attri buted to a wel l pl anned peak and abi l i ty to focus wel l duri ng competi ti on. Thi s i s how I organi zed my peak trai ni ng cycl e for my fi rst powerl i fti ng meet. At the meet I squatted , bench and deadl i fted Up to x3 i n wraps , thi s was my fi rst ti me ever weari ng knee wraps.
Thi s was at most an hour l ong trai ni ng sessi on. Up to x1 i n wraps. If you are competi ng i n wraps, thi s shoul d be about hal fway between your opener and 2nd attempt. Up to x1, thi s shoul d be hal fway between your opener and 2nd attempts. Off Competed on a Saturday Wei ght sel ecti on duri ng these weeks i s cri ti cal. You are much better off sl i ghtl y reduci ng your wei ghts and domi nati ng each sessi on, then goi ng for broke here and gri ndi ng through reps. You wi l l be wel l served to do a set of 3 wi th a wei ght and wal k away from i t tel l i ng yoursel f you coul d have done 5, rather than doi ng a true 3 rep max.
Trai ni ng l i fts shoul d be competed cal ml y and smoothl y, save the adrenal i ne and fi re for the pl atform when i t matters. If you are at l ower strength l evel s, you do not need as l ong of a del oad goi ng i nto the meet.
Less accompl i shed l i fters l ack the abi l i ty to stress thei r bodi es as much and thus do not need as l ong to recover. Al so a l ower qual i fi ed l i fter, most l i kel y has l ess muscl e mass so they wi l l become detrai ned faster than thei r more experi enced counterpart. If you feel thi s appl i es to you then I woul d perform Sessi on 1-Week 5 on the Thursday before the meet and j ust moved up al l the other sessi ons 2 days cl oser to the meet. To compress the ti me even more, you coul d combi ne the squat and deadl i ft sessi ons i n Week 4 i nto one trai ni ng sessi on.
In addi ti on, to prepari ng your body for competi ti on through a wel l pl anned peak and proper nutri ti on, you need to al so prepare your mi nd. Vi sual i zi ng successful l i ft attempts wi l l go al ong way towards bei ng successful on meet day. Fi l l your mi nd wi th posi ti ve mental i magery, take 10 mi nutes at the end each trai ni ng sessi on or before you go to bed to vi sual i ze yoursel f successful l y compl eti ng each attempt.
I have consi stentl y added 7. Strongman pl aces a great emphasi s on maxi mal strength, expl osi ve strength, strength endurance and athl eti ci sm, al l trai ts whi ch the TJM wi l l hel p you ful l y devel op. Programmi ng for Strongman i s a very chal l engi ng task for many reasons such as; di fferent athl etes need to emphasi ze di fferent aspects of thei r trai ni ng some have adequate maxi mal strength but are sl ow, some need to more event practi ce, some are wel l condi ti oned but rel ati vel y weak and each contest i s di fferent and wi l l pl ace di fferent demands on athl etes.
There are two methods by whi ch I prefer to organi ze Strongman trai ni ng templ ates. The fi rst i s to have a separate event day, i n whi ch you do events onl y on that day. The second opti on i s to i ncl ude events i nto your gym days, doi ng the events that compl i ment the mai n l i ft of the day. Often ti mes the way that your week i s structured i s dependent on what access you have to Strongman i mpl ements. The deadl i ft i s a stapl e of Strongman contests and some vari ati on of i t i s found at nearl y every show.
Overhead strength i s a must to be a great Strongman! By the ti me thi s book i s rel eased, the fi rst athl ete may have gone over pounds i n the Log Press and there wi l l be more to come. Maxi mal and repeti ti on strength i s necessary i n the overhead events, as contests wi l l often feature one max overhead event and another for reps.
If you want to be a great Strongman, there can be no weak areas. To become wel l rounded and profi ci ent i n al l events, I suggest choosi ng 3 events to focus on per wave and rotati ng each week through trai ni ng one for max wei ght, one for max speed and one for max di stance. The bench i s the outcast of the Strongman worl d, but i n my opi ni on sti l l serves a purpose to devel op pressi ng strength and wi l l benefi t your overhead abi l i ti es.
The aerobi c capaci ty days are cri ti cal to hel pi ng you i mprove recovery and endurance and shoul d fol l ow the same protocol s outl i ned i n the Condi ti oni ng secti on of thi s book. Up to Max Wei ght for a Gi ven Hei ght, i. Perform 10 second l ong runs, goi ng as far as you can wi th a gi ven wei ght.
Usi ng a moderate wei ght wal k as far as possi bl e wi thout droppi ng the wei ght at al l. Usi ng a moderate wei ght do stone over bar for as many reps as possi bl e i n 1 mi nute. Perform sets 1-Cl osegri p Incl i ne Press: Usi ng a moderate wei ght, perform mul ti pl e sets of reps as fast as possi bl e.
Usi ng a moderate wei ght go as far as possi bl e wi thout droppi ng the Yoke at al l. The other way to structure your Strongman trai ni ng week i s to pai r events that share si mi l ar qual i ti es to gym l i fts and do them i n the same trai ni ng sessi on.
In thi s versi on, the events wi l l serve as your suppl ementary work. Upper body trai ni ng days wi l l remai n rel ati vel y unchanged, wi th the excepti on of i f you have DB Cl ean and Press or a DB Medl ey as an event. When l ooki ng to pai r events and l i fts together, I suggest the fol l owi ng As heavy as possi bl e for sets of fl i ps 4-Wei ghted Abs 1-Log or Axl e: Up to heavy set of 5 from rack 2-Log or Axl e: Load as heavy a stone as possi bl e to a gi ven pl atform thi s coul d be done pri or to your deadl i ft trai ni ng 4-Wei ghted Abs 1-Cl osegri p Incl i ne Bench: As many reps as possi bl e wi th i n 1 mi nute 3-Hori zontal Rowi ng: A moderate wei ght ti re for sets of 2 fl i ps, as fast as possi bl e 4-Wei ghted Abs 1-Log or Axl e: Up to heavy set of 3 from rack 2-Log or Axl e: Load a moderate wei ght stone as fast as possi bl e for sets of reps.
As many reps as possi bl e i n 1 mi nute 3-Hori zontal Rowi ng: As far as possi bl e wi th a moderate wei ght wi th no drops.
A moderate wei ght ti re for as many fl i ps as possi bl e i n seconds 4-Wei ghted Abs 1-Log or Axl e: Up to heavy set of 1 from rack 2-Log or Axl e: Load a moderate wei ght stone as many ti mes as possi bl e i n seconds.
As many reps as possi bl e i n 1 mi nute. Obvi ousl y, you need to have unl i mi ted access to event i mpl ements for thi s templ ate to work. Conti nue to perform aerobi c capaci ty devel opment work on 2 or your 3 off days. Nutri ti on has become far more confusi ng than i t shoul d be. Of course, the di etary protocol s that must be adhered to by a competi ti ve bodybui l der or fi gure athl ete are compl ex, but for the maj ori ty of strength athl etes who are si mpl y l ooki ng to be as bi g, strong, fast and l ean as possi bl e; fai rl y si mpl e gui del i nes can be adhered to and hel p you reach your goal s.
Obvi ousl y thi s i s a si mpl i fi cati on and thi ngs such as body type and carb tol erance must be taken i nto account but the fol l owi ng gui del i nes wi l l serve most peopl e wel l: Protei n: Try to l i mi t carb i ntake to 1 meal i n the eveni ng every days. Trai ni ng Days: Non-Trai ni ng Days: Trai ni ng Day: If you can base your di et around l ean protei ns, compl ex carbs, good di etary fats and green stuff aka.
These can be used wi thi n vi rtual l y any physi que goal , si mpl y by mani pul ati ng qual i ti es or ti mi ng. The quanti ti es l i sted are what I am usual l y eati ng so keep i n mi nd that I wei gh normal l y between and pounds, so adj ust accordi ngl y. You can fi nd them everywhere from hardcore powerl i fti ng gyms, to bootcamp cl asses, to NFL wei ghtrooms, to the set of The Bi ggest Loser. It i s a great tool that can be uti l i zed to devel op speed, strength, power and endurance, as wel l as enhance recovery and rehabi l i tate i nj uri es.
Lacti c based trai ni ng has a very smal l or nonexi stent rol e i n the trai ni ng needs of most athl etes. It i s very si mpl e for peopl e to associ ate good work wi th hard work, but the two are far from the same. Vomi ti ng i s a defense mechani sm for your body, i t happens because your body i s tel l i ng you that somethi ng i s wrong and you need to stop what you are doi ng.
Tempo runs al so may be i mpracti cal to perform for those l i vi ng i n col d cl i mates duri ng certai n ti mes of the year. Once you fi ni sh your push, you wi l l ei ther do 10 pushups or reps of bodywei ght abs al ternate between the two after every rep. Then you wi l l perform seconds of acti ve rest i e. Start by performi ng 2 sets of 6 reps and add 2 reps per set each week, unti l you are doi ng 2 sets of 10 reps.
The workout wi l l breakdown l i ke thi s I have borrowed thi s l anguage i n the form of an Accumul ati on, Intensi fi cati on and Real i zati on week wi thi n each trai ni ng wave.
I wi l l di scuss the i dea behi nd each week a bi t l ater. The Juggernaut Method i s an effecti ve trai ni ng pl an for a wi de vari ety of di sci pl i nes, from any sport that woul d benefi t from i ncreased strength, speed and power, to competi ti ve powerl i fters or strongmen.
These movements are the foundati on of al l athl eti ci sm and therefore shoul d be the foundati on of your trai ni ng. Focusi ng your trai ni ng on these basi cs wi l l get you stronger, l eaner, faster and more powerful i n every way.
Lets exami ne each el ement a bi t more i n depth. SPRI NT Spri nti ng i s the hi ghest vel oci ty that the human body can move and because of thi s, i t provi des a tremendous sti mul us to the body. If you have ever seen a hi gh l evel spri nter, you know that they are thi ckl y muscl ed through the l ower body, shoul ders and back, whi l e bei ng absol utel y shredded.
The hi gh vel oci ty and whol e body nature of spri nti ng i s great to recrui t fast twi tch muscl e fi bers and provi de a powerful fat burni ng effect. There are three mai n areas of focus when trai ni ng spri nts, accel erati on, maxi mum speed and speed endurance.
Jumps wi l l hel p the athl ete to devel op the hi gh rate of force devel opment needed to be expl osi ve i n the squat, bench and deadl i ft.
Note that I sai d the bench, because my defi ni ti on of j umpi ng encompasses both l ower and upper body j umps. It i s i mportant that when trai ni ng j umps, the fi rst thi ng that must be taught i s how to l and properl y. These same pri nci pl es hol d true for upper body j umps, consi sti ng of pushups onto boxes, drop pushups j umpi ng off boxes and l andi ng on the fl oor , rebound pushups droppi ng off of one box and j umpi ng onto another and vari ous other vari ati ons cl appi ng pushups, pushups whi l e al ternati ng hand posi ti ons, etc.
Thi s though i s not the case wi th medi ci ne bal l throws, as you wi l l rel ease the bal l at the fi ni sh and accel erate throughout the movement. Medi ci ne bal l throws are not rel egated to purel y l i near tri pl e extensi on on the verti cal pl ane, l i ke Ol ympi c l i fts are. The vel oci ti es achi eved duri ng expl osi ve medi ci ne bal l throws are al so much cl oser to those occurri ng on the fi el d of pl ay.
Medi ci ne bal l throws are very si mpl e to l earn, so you dont have to waste much ti me l earni ng the techni cal ski l l s of a sport you dont compete i n, you can si mpl y begi n bui l di ng the expl osi ve power needed to succeed i n your endeavor of choi ce. SUBMAXI MAL TRAI NI NG Submaxi mal trai ni ng i s a great opti on for both the l i fter and the athl ete because i t i s l ess taxi ng to the central nervous system and j oi nts, al l ows you to bui l d confi dence, gi ves you the abi l i ty to make smal l i ncremental gai ns over a l ong peri od of ti me and for the athl ete who al so must devel op sporti ng ski l l , i t does not rob you of your energy needed to devote towards your sport practi ce, whi ch i s the most cri ti cal component of your success.
Trai ni ng wi th near maxi mal wei ghts i s certai nl y a proven method to i mprove your l i mi t strength, but i s al so a reci pe for overtrai ni ng and i nj ury. When usi ng submaxi mal l oads and setti ng rep records, you can avoi d ever mi ssi ng a l i ft. You dont get stronger from mi ssi ng wei ghts, onl y maki ng them.
By usi ng submaxi mal l oads, you can i ncremental l y move up your worki ng wei ghts over a l ong peri od of ti me, whi ch wi l l al l ow you to keep maki ng progress and avoi d overtrai ni ng. For athl etes non-Strongman, Powerl i fti ng, Ol ympi c Li fti ng competi tors i t i s cri ti cal to uti l i ze submaxi mal l oads i n your trai ni ng, parti cul arl y duri ng practi ce peri ods whi ch shoul d be al most al ways to varyi ng degrees so as to not i nterfere wi th the athl etes abi l i ty to devote the necessary attenti on and energy to thei r sport practi ce.
Sport practi ce i s the onl y i rrepl aceabl e component of an athl etes success. There are footbal l pl ayers who cant bench or squat, yet sti l l be successful , whi l e there wi l l never be one who cant practi ce and be successful.