Training | Juggernaut Training Systems https://www.jtsstrength.com Experts in Powerlifting, Weightlifting & more Mon, 01 May 2023 15:41:57 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.2 153897965 Selecting and Progressing Your Weights https://www.jtsstrength.com/selecting-and-progressing-your-weights/ Wed, 10 May 2023 15:09:18 +0000 https://www.jtsstrength.com/?p=684528 Strategically choosing your weights for training is a critical aspect of long term training success. Go too light and you won’t overload yourself enough, go too heavy and you’ll run into fatigue management issues, along with potentially missing weights.   View this post on Instagram   A post shared by Juggernaut Training Systems (@juggernauttraining) Build … Continued

The post Selecting and Progressing Your Weights first appeared on Juggernaut Training Systems.]]> Strategically choosing your weights for training is a critical aspect of long term training success. Go too light and you won’t overload yourself enough, go too heavy and you’ll run into fatigue management issues, along with potentially missing weights.

Build Gradually

The Principle of Overload dictates that training must become harder over time, so if you start a training cycle too heavy, there won’t be enough room for you to increase weight over the weeks to satisfy this principle. Simply put, this will be training hard, harder, hardest and then deload.

✅ Transition From Block To Block

As you transition from one block to another, you should consider what you are basing your weights on, %s or RPE, this can be important in how you adjust your weights for the following block. If you are basing your weights on %s, there are 2 important things to remember:

1-What is it a % of?

2-%s are just a suggestion and should not be treated as a hard and fast rule. If you are selecting your weights based on RPE, you should just use your previous block to inform your decisions and then adjust by feel on the day.

✅ Track Your Maxes

When selecting weights for your or your athletes training, it is important to know and track your maxes in the exercises you are using. Failure to track max singles, rep maxes and volume PRs will make it difficult to choose weights that allow you to drive Hypertrophic and Strength gains and will ultimately violate the Principle of Overload.

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The post Selecting and Progressing Your Weights first appeared on Juggernaut Training Systems.]]> 684528 How To PR On The Platform https://www.jtsstrength.com/how-to-pr-on-the-platform/ Wed, 26 Apr 2023 14:48:14 +0000 https://www.jtsstrength.com/?p=684520 As a lifter, Chad Wesley Smith was renown for putting his best lifts on the day of competition. As a coach, he has helped some of the strongest lifters in the World succeed on the biggest stages, as well as helping lifters of all abilities break PRs where it counts most, on the competition platform. … Continued

The post How To PR On The Platform first appeared on Juggernaut Training Systems.]]> As a lifter, Chad Wesley Smith was renown for putting his best lifts on the day of competition. As a coach, he has helped some of the strongest lifters in the World succeed on the biggest stages, as well as helping lifters of all abilities break PRs where it counts most, on the competition platform. Listen up and learn some valuable tips to improve your ability to peak effectively.

1. Choose goals for a meet and work backward from the meet, choosing weights that will set you up for the subsequent weights. This is a learned skill that can only come from training and taking ownership of what you are doing and why you are doing it. Stick to the plan. Chasing PRs on strong days in the gym may give you temporary satisfaction and get you some more Instagram likes, but you have to consider it within the context of your entire training plan.

2. Move Your Training from Higher Volume/Lower Intensity/Less Specific to Lower Volume/Higher Intensity/More Specific over the course of a training cycle. Creating a large pool of volume early in the training cycle gives you something to take away from and facilitates more recovery as you progress to heavier weights. If you are training heavy singles on each lift once per week throughout a training cycle, where do you expect the peaking effect to come from?

3. Making lifts – not attempting and missing them – builds your strength and builds your confidence. Strategically selecting training weights that you can make – and make with confidence – is an important part of building momentum into a meet.⠀

4. Whether it’s diet changes, training changes, or routine changes, people love to panic in the days leading up to a meet and try new stuff. DO NOT DO THIS. Trust your plan. Eat the foods you know your body handles well and sleep on your regular schedule. The risk of trying to find some meet-week magic bullet far outweighs the reward. One of the most important pieces of advice is, control what you can control and don’t worry about what you can’t.

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The post How To PR On The Platform first appeared on Juggernaut Training Systems.]]> 684520 4 Ways To Deal With Failure https://www.jtsstrength.com/4-ways-to-deal-with-failure/ Wed, 19 Apr 2023 14:36:37 +0000 https://www.jtsstrength.com/?p=684517 Marisa Inda, a 6x National Champion who has dealt with injuries and other ups and downs through her career, shares some simple but effective tips about how to deal with failures. This advice can apply to your lifting or your life.   View this post on Instagram   A post shared by Juggernaut Training Systems … Continued

The post 4 Ways To Deal With Failure first appeared on Juggernaut Training Systems.]]> Marisa Inda, a 6x National Champion who has dealt with injuries and other ups and downs through her career, shares some simple but effective tips about how to deal with failures. This advice can apply to your lifting or your life.

Learn to Have A Growth Mindset vs. A Fixed Mindset. Growth Mindset is saying, “ I cant lift that yet” versus fixed mindset of, “I’ll never be able to lift that.”

Reframe Thoughts on Failure-failing isn’t a bad thing and provides a lot of learning lessons. instead of saying things like I’ve failed 5 times, say i’ve learned 5 things that didn’t work

Learn to Control Self Doubt-it’s easy to doubt yourself when your confidence has been diminished , but you can Build confidence with smarter training. If you’re failing attempts in the gym, it can mentally take its toll come meet time. Make sure your training is giving you more assurance and not adding road blocks to your mental game. Remember, you control your thoughts so make them positive ones as much as possible, and make sure your programming is building you up for success both physically and mentally.

Don’t Get Discouraged -You need to remember why you started competing in the first place. If you really look at the times you were most successful, it’s probably when you were actually having fun with the process, more mentally relaxed and not over-thinking every aspect of training.

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The post 4 Ways To Deal With Failure first appeared on Juggernaut Training Systems.]]> 684517 How To Mentally Approach Heavy Weights https://www.jtsstrength.com/how-to-mentally-approach-heavy-weights/ Wed, 12 Apr 2023 16:36:23 +0000 https://www.jtsstrength.com/?p=684498 Lifting maximal or near maximal weights is one of the most exciting parts of strength training but it can also be one of the most intimidating. Check out this quick video from 6x National Champion Marisa Inda for some tips on how to better approach heavy weights.   View this post on Instagram   A … Continued

The post How To Mentally Approach Heavy Weights first appeared on Juggernaut Training Systems.]]> Lifting maximal or near maximal weights is one of the most exciting parts of strength training but it can also be one of the most intimidating. Check out this quick video from 6x National Champion Marisa Inda for some tips on how to better approach heavy weights.

Have A Plan-know what your top set will be and have a plan b or c if it’s feeling less than ideal, this will eliminate any unnecessary anxiety.

Visualize Success-Visualize successful lifts and clean technique. Vividly imagine each lift in the first person and be in the moment by bringing in all your senses-the butterflies you feel, the bar in your hands, the weight on your back etc. Over time the brain learns our routine movements, allowing these actions to become more automatic and fine-tuned.

Have a Pre-Performance Routine-Having a routine will help you block out distractions, focus on the task at hand, and stay in the moment. Doing things like hitting your chest on the bar before you squat, or breathing deeply and shouting go time before every lift- whatever your routine is commit to it regardless of the circumstances.

Strong Body Language-Powerful body language can send signals to the brain that you’re more confident. Sitting up straight and keeping your chin high versus slumping and looking defeated will help you fend off any negative self talk and unproductive thinking patterns that can impact you psychologically.

Trust Your Technique-As you approach the higher percentage ranges in your lifts you need to let your body do what’s its been trained to do and stop overthinking. Write down one cue for each lift, make it one word, and that’ll will be the only cue you think about for those top sets.

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The post How To Mentally Approach Heavy Weights first appeared on Juggernaut Training Systems.]]> 684498 3 Ways to Stay Motivated https://www.jtsstrength.com/3-ways-to-stay-motivated/ Thu, 06 Apr 2023 19:07:58 +0000 https://www.jtsstrength.com/?p=684477 Marisa Inda is a World Champion and 6x National Champion, all while raising 2 wonderful kids. She has been consistently training for 30 years and knows what it takes to stay motivated when things get tough.   View this post on Instagram   A post shared by Juggernaut Training Systems (@juggernauttraining) Play Your Own Game-Don’t … Continued

The post 3 Ways to Stay Motivated first appeared on Juggernaut Training Systems.]]> Marisa Inda is a World Champion and 6x National Champion, all while raising 2 wonderful kids. She has been consistently training for 30 years and knows what it takes to stay motivated when things get tough.

Play Your Own Game-Don’t get caught up in the comparison game. It doesn’t matter what someone else is doing because that’s their gameplan not yours. If your focus is on someone else you can’t be focused on the training you need to do for you.

Cultivate Your Circle-If you hang around negative people chances are you’ll adopt some negative behaviors. Surrounding yourself with people who are positive or even better than you because it will only make you a better athlete and force you to up your game.

Fuel The Fire-We are all driven by different things, but finding that thing sets things into motion and gets you fired up even more can be helpful come game time. Is it people doubting you, is it trash talkers, or just finishing what you started? Think about what fires you up the most and write it down.

The post 3 Ways to Stay Motivated first appeared on Juggernaut Training Systems.]]> 684477 Get To Know Kate Cohen https://www.jtsstrength.com/get-to-know-kate-cohen/ Sun, 13 Nov 2022 16:44:09 +0000 https://www.jtsstrength.com/?p=682502 You may already recognize Kate as one of our JuggernautAI sponsored athletes. She is a 4th year doctoral candidate pursuing her PhD in the field of Sport Psychology at Florida State University. Kate has extensive applied experience leading both one-on-one and team sessions with numerous D1 athletes. Within these settings, Kate assists these individuals with … Continued

The post Get To Know Kate Cohen first appeared on Juggernaut Training Systems.]]> You may already recognize Kate as one of our JuggernautAI sponsored athletes. She is a 4th year doctoral candidate pursuing her PhD in the field of Sport Psychology at Florida State University. Kate has extensive applied experience leading both one-on-one and team sessions with numerous D1 athletes. Within these settings, Kate assists these individuals with developing the mental skills and strategies needed for high-level sport performance. She further leverages her own experiences and sport psych background in the classroom where she teaches her undergraduate students in the realm of mindset-related topics (e.g., confidence, attention and focus, anxiety and arousal regulation, performing under pressure, flow, and motivation). She graduated from the University of Delaware having earned dual B.S. degrees in Exercise Science and Health and Physical Education, along with an M.S. degree in Health Promotion.

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The post Get To Know Kate Cohen first appeared on Juggernaut Training Systems.]]> 682502 Chad Wesley Smith Training with the JuggernautBJJ App https://www.jtsstrength.com/chad-wesley-smith-training-with-the-juggernautbjj-app/ Tue, 08 Feb 2022 13:24:21 +0000 https://www.jtsstrength.com/?p=677062 Chad Wesley Smith takes you through a session of the Lifestyle Program on the JuggernautBJJ App, as well as breaking down an overview of this new program. Try JuggernautBJJ for a week FREE at https://www.juggernautbjj.app/

The post Chad Wesley Smith Training with the JuggernautBJJ App first appeared on Juggernaut Training Systems.]]> Chad Wesley Smith takes you through a session of the Lifestyle Program on the JuggernautBJJ App, as well as breaking down an overview of this new program.

Try JuggernautBJJ for a week FREE at https://www.juggernautbjj.app/

The post Chad Wesley Smith Training with the JuggernautBJJ App first appeared on Juggernaut Training Systems.]]> 677062 Top 5 BJJ Strength & Conditioning Mistakes https://www.jtsstrength.com/top-5-bjj-strength-conditioning-mistakes/ Sat, 29 Jan 2022 16:10:12 +0000 https://www.jtsstrength.com/?p=676494 What mistakes may be holding you back as you pursue better Strength & Conditioning for your Jiu Jitsu training? Chad Wesley Smith discusses the 5 most common issues he sees people making errors in. Try the JuggernautBJJ App for 2 weeks FREE: https://www.juggernautbjj.app/

The post Top 5 BJJ Strength & Conditioning Mistakes first appeared on Juggernaut Training Systems.]]> What mistakes may be holding you back as you pursue better Strength & Conditioning for your Jiu Jitsu training? Chad Wesley Smith discusses the 5 most common issues he sees people making errors in.

Try the JuggernautBJJ App for 2 weeks FREE: https://www.juggernautbjj.app/

The post Top 5 BJJ Strength & Conditioning Mistakes first appeared on Juggernaut Training Systems.]]> 676494 Strength Training for Jiu Jitsu World Championships https://www.jtsstrength.com/strength-training-for-jiu-jitsu-world-championships/ Tue, 25 Jan 2022 16:05:33 +0000 https://www.jtsstrength.com/?p=676488 Go in the gym with Otavio Sousa and Coach Chad Wesley Smith during Otavio’s training for IBJJF Worlds where he where he won his 1st match before losing by Advantage to Leandro Lo in the Quarterfinals. Try the new JuggernautBJJ App for 1 week FREE: https://www.juggernautbjj.app/

The post Strength Training for Jiu Jitsu World Championships first appeared on Juggernaut Training Systems.]]> Go in the gym with Otavio Sousa and Coach Chad Wesley Smith during Otavio’s training for IBJJF Worlds where he where he won his 1st match before losing by Advantage to Leandro Lo in the Quarterfinals.

Try the new JuggernautBJJ App for 1 week FREE: https://www.juggernautbjj.app/

The post Strength Training for Jiu Jitsu World Championships first appeared on Juggernaut Training Systems.]]> 676488 Strength Training for Jiu Jitsu Competition https://www.jtsstrength.com/strength-training-for-jiu-jitsu-competition/ Thu, 13 Jan 2022 16:03:20 +0000 https://www.jtsstrength.com/?p=675782 Go in the gym with 4th Degree BJJ Black Belt Philipe Della Monica and Coach Chad Wesley Smith during Philipe’s training for IBJJF No-Gi Worlds where he finished 2nd in the Masters Middleweight division, he had a great run, winning 3 matches before losing a battle in the finals. Take your performance on the mats … Continued

The post Strength Training for Jiu Jitsu Competition first appeared on Juggernaut Training Systems.]]> Go in the gym with 4th Degree BJJ Black Belt Philipe Della Monica and Coach Chad Wesley Smith during Philipe’s training for IBJJF No-Gi Worlds where he finished 2nd in the Masters Middleweight division, he had a great run, winning 3 matches before losing a battle in the finals.

Take your performance on the mats to the next level with the JuggernautBJJ App, try 1 week FREE here

The post Strength Training for Jiu Jitsu Competition first appeared on Juggernaut Training Systems.]]> 675782