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Log In Sign Up. Download Free PDF. Ljupco Duzlevski. Download PDF. A short summary of this paper. 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.
Best of all, Chad has made the program adaptable to athletes of any sport, at any level. If you want to take your training, or your team's training to the next level I highly recommend you check this out! COM I wanted to say thank you and to share with you my success under your Juggernaut program.
By utilizing your program I have hit a lifetime PR in my overhead axle press at lbs. I also hit new lifetime PR's in my deadlift and my squat. Having competed in Strongwoman competitions for many years using a strength program I thought was the best, I was skeptical at first.
However I am now a believer! Go Juggernaut or go home! As the owner of a sports performance facility for high school and college athletes I get paid to produce results and improvements in strength and power. We have used the Juggernaut Method for the past couple years since the book came out. To say the results have been impressive would be an understatement.
I also like it because it works well across the board for younger and weaker athletes as well as stronger and more experienced ones. With The Juggernaut Method 2. The new version is packed with new information and would, in my opinion, benefit anyone from the average joe training in his garage to the professional strength and conditioning coach like myself. In addition to his duties at Juggernaut, Chad is the American Record Holder in the squat at the pound weight class with a pound effort in just a belt and knee wraps.
Smith is also a two-time national champion in the shot put with a PR of Smith has also helped over 50 athletes in the last 2 years continue their careers on athletic scholarship. They would then either perform another wave of 5s with a new exercise or move onto a similar program of 3s in the same lift. The program was working pretty well. During a break from my track competitions I decided to give this plan a try myself.
In the squat the first week I did for 5x5, the next week I built up to for 3x5, and in the third week x5. Immediately upon racking the last rep, I had a realization—I should have kept going. That began the process of me critically thinking about this simple program, fine tuning it and making it grow into what you see before you now.
Doug Young, a tremendous physical specimen and top bench presser from the s, utilized rep records to influence his training weights on a weekly basis. For example, he would perform 4x6 for a few weeks but instead of performing only 6 reps on the last set, he would perform as many as possible and for every rep beyond 6 completed, he would adjust the next weeks weights accordingly. When I say that the Juggernaut Method has been influenced by Block Periodization, it is more in spirit than practice.
I have borrowed this language in the form of an Accumulation, Intensification and Realization week within each training wave. I will discuss the idea behind each week a bit later. The Juggernaut Method is an effective training plan for a wide variety of disciplines, from any sport that would benefit from increased strength, speed and power, to competitive powerlifters or strongmen.
These movements are the foundation of all athleticism and therefore should be the foundation of your training. Focusing your training on these basics will get you stronger, leaner, faster and more powerful in every way. SP R IN T Sprinting is the highest velocity that the human body can move and because of this, it provides a tremendous stimulus to the body.
If you have ever seen a high level sprinter, you know that they are thickly muscled through the lower body, shoulders and back, while being absolutely shredded. The high velocity and whole body nature of sprinting is great to recruit fast twitch muscle fibers and provide a powerful fat burning effect.
There are three main areas of focus when training sprints, acceleration, maximum speed and speed endurance. Jumps will Chad is a prime example of how jumping help the athlete to develop the high rate will carryover to your maximal strength. Note that I said the bench, because my definition of jumping encompasses both lower and upper body jumps. It is important that when training jumps, the first thing that must be taught is how to land properly.
These same principles hold true for upper body jumps, consisting of pushups onto boxes, drop pushups jumping off boxes and landing on the floor , rebound pushups dropping off of one box and jumping onto another and various other variations clapping pushups, pushups while alternating hand positions, etc.
This though is not the case with medicine ball throws, as you will release the ball at the finish and accelerate throughout the movement. Medicine ball throws are not relegated to purely linear triple extension on the vertical plane, like Olympic lifts are. The velocities achieved during explosive medicine ball throws are also much closer to those occurring on the field of play. SU B M A X IM A L T R A I N I N G Submaximal training is a great option for both the lifter and the athlete because it is less taxing to the central nervous system and joints, allows you to build confidence, gives you the ability to make small incremental gains over a long period of time and for the athlete who also must develop sporting skill, it does not rob you of your energy needed to devote towards your sport practice, which is the most critical component of your success.
Training with near maximal weights is certainly a proven method to improve your limit strength, but is also a recipe for overtraining and injury. 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. 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. 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. 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.
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