From the /r/weightroom thread, lifter /u/Chlorophyllmatic/ had this to say about how he programmed it. It is important to point out that these repetition ranges are not set in stone—your body is an adaptive, highly-complex physiological machine. Ljupco Duzlevski. 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. Progressing from week to week is a critical component of the program—it's where the AMRAP sets come into play. 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. 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. The more conservative you are with this number, the better your progress will be. Mentioned earlier, sprints will be the main form of auxiliary conditioning you include if you are a powerlifter. 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. 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). Best of all, Chad has made the program adaptable to athletes of any sport, at any level. With simplicity one of its main goals, JM is focused on scientifically-backed progressive overload. This comes in three phases: Each 'block' lasts for a period of one month. Leave 2-3 repetitions 'in the tank' on the AMRAP set. Juggernaut Powerlifting ... Plan and track your workouts for the Coan Phillipi deadlift program. Truly a genetic freak, Young is known for a myriad of superhuman feats: In his own training, Doug focused on utilizing a last-set rep-max (AMRAP sets—as many repetitions as possible), much like the Greyskull LP program. It is designed to be used on the four big lifts: Bench Press, Squat, Military Press and Deadlift. Interestingly, many high-level powerlifters advocate for the use of less super-intensity sets (95%+) as they degrade recovery sources at an accelerated rate. But if you are a strictly a powerlifter—don't worry—you're in good hands. Consider this: what takes more energy to rebuild? A storage shed or a skyscraper? 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. The program. I know some of you have been waiting for a review on Juggernaut "AI" Powerlifting that isn't just "omg my old 1 RM became by 6RM in 8 weeks". 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 As you will learn below, this is done using intelligently-designed training 'waves'. 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. Before going any further, it is important to point out that this routine is not designed for a beginner powerlifter or strength athlete. 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. 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. Bench press Now, gaining strength requires a lot of low rep training to really overload the nervous system. Juggernaut Training Systems Proving the smartest and most effective programming for powerlifting, weightlifting, BJJ and more. Week 1, Day 1. Powerlifting Online Weightlifting and Powerlifting Meets. 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. 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. 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. Plan and track your workouts for the Korte 3x3 strength and powerlifting program. And it is always easier to add more weight to the bar than to take it off—that is simply demotivating. The Juggernaut Method does this beautifully. Beginners simply need to build a base of muscle and high volume programs do just that. But why rep maxes and not just maxes (1RM)? ... Take a look at our exercise database to learn how to perform all the exercises in your program. If the lift doesn't start well, it isn't going to end well. About this Advanced 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. 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. Setting national records in the shot put, he then moved on to dominate the world of powerlifting—setting the American world squat record at a whopping 905 pounds (this record has since been broken but his legacy has anything but disappeared). Juggernaut Powerlifting Tracker. 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. 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). 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. 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. start here. This allows athletes to take advantage of the highly-effective structure and programming technicalities found in powerlifting plans while also accommodating for conditioning a sports-related work. Inverted Juggernaut Method + 5/3/1 Spreadsheet. Welcome to the right place. Chad's Juggernaut Method 2.0 is a truly complete training program. Here’s a version that combines the Inverted Juggernaut Method with 5/3/1 lifting principles. But how did it come about in the first place, and what exactly is it? 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. 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. 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. The Juggernaut Method. 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. With that said, Chad is not your typical meathead lifter (cough, Johnny Pain, cough). 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 Foundations of Strength & Conditioning, The Basics of BJJ Strength & Conditioning, Improving the Bottom Position in the Snatch, Scientific Principles of Strength Training. The storage shed is synonymous with a lifer who has only just begun and has a small amount of muscle. 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. Knowing a bit about the author of any given plan is important—it helps to speak to the plan's credibility. 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. 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. Finally, while in the 3-rep phase you are fully focused on maximal strength. While training using the 10-rep wave, hypertrophy and muscular development (gains) are prioritized. And interestingly, evidence also points to high volume and low intensity as the best recipe for beginners as well—but for a different reason: hypertrophy. Deadlift 3. This paper. If you have additional questions, check out the spreadsheet below. You will notice that only the main lift is included within the program. training system. It is important to point out, however, that sprinting, jumping, and throwing are all focused towards holistic athletic performance—building faster, more capable competitors. He would then use this new record to adjust the weights he used for the next week. I've just finished Chad Wesley Smith's Juggernaut 2.0 program and wanted to share my thoughts and results. Plan and track the Juggernaut Method powerlifting program. This means you will be in the gym four days a week. Both of these meets will … You hit each main lift twice per week, once in the normal 3x5, 3x3, or 3x1 fashion with … JUGGERNAUT METHOD 2.0. Clearly, the skyscraper requires much, much more effort to rebuild. Juggernaut Powerlifting. If you are an elite or highly-advanced lifter, you will want to extend these blocks to 2 months or longer. 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. 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. 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. As a powerlifter your focus should be on the actual lifting portion of the program. Bottom line: by altering repetitions and intensity you get the best of both worlds. Deathbench Bench Press Program Tracker. Filled with over 145 pages and 40 hours of our best content throughout the years. Overall I think this is a very effective and enjoyable general-strength building program. If you want to Leave 1-2 repetitions in the tank on the AMRAP set. coaching program. Sign up today and The Foundations of Strength & Conditioning eBook for free! Week 1: Accumulation—high volume, light weight used. Plus get all the latest and greatest Powerlifting, Weightlifting and Strength Training content, straight to your inbox. 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. A short summary of this paper. Sprinting: the highest velocity activity a human can complete, sprinting is broken down into three different categories—acceleration, maximum speed, and speed endurance. All Collections. 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. Ok, so there are usually three exercises a powerlifter focuses on since these are the lifts in competition. 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 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 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. Now, after the fact, your body is responsible for rebuilding the damage to become stronger. system? READ PAPER. Squat 2. Fastforward to the actual program review: I began running the Juggernaut Method in late May of 2018. I forgot to mention in yesterday’s Good Reads one really good read:“The Juggernaut Method” by Chad Wesley Smith. 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. Go to Juggernaut Training Systems. Juggernaut Method: A Strength Training Program Like No Other, Juggernaut Strength Training Program: 4 Day Powerlifting Workout, Juggernaut Training Program: Strength and Size. Hey All, Juggernaut is excited to announce that we will be running Online Powerlifting and Weightlifting Meets through our Club Coaching Programs. 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 Get the Juggernaut Method program with included lift calculators delivered to your email immediately! 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. 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. Using your performance on these sets, you are then able to re-calculate your working max. Sign up today and receive our Foundations of Strength & Conditioning eBook for free! 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. These phases consist of four training sessions each. Using the JM, you're in good hands. However, low reps do still build plenty of muscle alon… But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophybenefits of a higher volume muscle-building program. This should focus on activation of the core (ab exercises) as well as mobility exercises. Chad Wesley Smith also includes a 3-day-per-week option which allows for increased focus on conditioning work such as sprinting and jumping. 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. 5/3/1 BBB is a 4 day/week program with an upper/lower x2 split. To put this in other terms, consider two buildings: Now, consider each of these as muscles. Repeat this 4-week progression in 4 waves of 10s, 8s, 5s, and 3s. 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 … I started this program because I wanted to gain weight and add to my total in preparation for my first powerlifting meet. 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. 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). As you complete the JM strength training program and enter the realization phase, you must begin to eliminate some of the conditioning aspects of the program—aka the sprinting, jumping, and throwing. If you are an athlete looking to get big, strong, fast, and powerful—the Juggernaut Method Training Program was literally designed specifically for you. You wouldn't go to a dentist with bad teeth and you shouldn't use a lifting plan made by a weakling. Download. Juggernaut Strength Training Program: 4 Day Powerlifting Workout. Our coaches can help take your strength training to peak performance. While it may seem tempting to skip this part of your training session, there are several key benefits to be gained from consistently completing your warm-ups: With the warm-up out of the way, you are ready to dive into the actual program. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. 1. 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. Garrett Blevins is a strength training coach, powerlifter, and co-creator of the Juggernaut A.I. Download Full PDF Package. All of our top Strength & Conditioning content in one incredible (and free!) This flexibility makes this training method suitable for every athlete or powerlifter who wishes to get bigger, stronger, or faster. Juggernaut Method Strength Training Program Created by world-record holder Chad Wesley Smith, the Juggernaut Method is intended for elite strength athletes and is an adaptation of the 5/3/1 workout that includes training techniques used by Doug Young, a legendary powerlifter of the 1970s. 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. In total, the plan is designed to be ran and completed over the course of 16 weeks. For every additional repetition you are able to complete, more weight is added to the bar for next week. JUGGERNAUT METHOD | Juggernaut Method Spreadsheet – Are you looking for gains in strength and hypertrophy, but at the same time practice other sports? 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 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. 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). 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. 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. 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. Written by Chad Wesley Smith Got questions about how to use our Powerlifting A.I. Juggernaut Powerlifting Coaching is here to help with expertly designed programs that will benefit lifters of all ability levels. But Chad is far from weak. Adjusting percentages slightly from workout to workout, it ensures incremental but consistent gains which lead to new rep maxes. Recovery is also an important aspect that must be covered. 4 Full PDFs related to this paper. Week 3: Realization—low volume, high weight used. 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. The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons. The juggernaut method accounts for this balance perfectly. 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. 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A lifer who has a large amount of muscle mass plan Chad advocates for a powerlifter! Throwers as they train for Tokyo 2020 mentioned above, each week you! Juggernaut Powerlifting... plan and juggernaut powerlifting program your workouts for the Coan Phillipi program. Elite or highly-advanced lifter, you are with this number, the better your will... Weightlifting, BJJ and more important ( hence the shed-skyscraper adage mentioned earlier ) program! And co-creator of the four lifts the way, it is important to point out that these repetition are... Earlier in the gym four days a week this time period is highly-optimized for intermediate and early-advanced lifters to explosive... 4 day Powerlifting workout progress will be the main lift is included within the program 's juggernaut powerlifting program are borrowing Soviet. Lifer who has only just begun and has a tremendous carryover to squats and deadlifts—you should a!