Try the JuggernautAI App for 2 weeks FREE

The post Chad’s Back Pain Journey first appeared on Juggernaut Training Systems.]]> 684274 https://www.jtsstrength.com/lower-back-rehab-strategies/ Thu, 18 Aug 2022 13:10:39 +0000 https://www.jtsstrength.com/?p=680830 Dr. Clinton Lee discusses some strategies to help rehab and overcome lower back pain that is limiting your lifting. Save on the JuggernautAI App with code CLINTON at https://www.juggernautai.app/ Get more from Clinton on Instagram @physiostrengthnyc or at http://www.physiostrengthnyc.com

The post Lower Back Rehab Strategies first appeared on Juggernaut Training Systems.]]> Dr. Clinton Lee discusses some strategies to help rehab and overcome lower back pain that is limiting your lifting.

Save on the JuggernautAI App with code CLINTON at https://www.juggernautai.app/

Get more from Clinton on Instagram @physiostrengthnyc or at http://www.physiostrengthnyc.com

The post Lower Back Rehab Strategies first appeared on Juggernaut Training Systems.]]> 680830 https://www.jtsstrength.com/the-foundations-of-strength-conditioning/ Fri, 23 Oct 2020 13:54:57 +0000 https://www.jtsstrength.com/?p=623691 All of our top Strength & Conditioning content in one incredible (and free!) eBook

The post The Foundations of Strength & Conditioning first appeared on Juggernaut Training Systems.]]> All of our top Strength & Conditioning content in one incredible (and free!) eBook

The post The Foundations of Strength & Conditioning first appeared on Juggernaut Training Systems.]]> 623691 https://www.jtsstrength.com/warming-up-for-the-jerk/ Tue, 11 Aug 2020 18:01:07 +0000 https://www.jtsstrength.com/?p=603134 We break down some simple drills to help you warmup for the Jerk and improve your technique. An effective Jerk warmup should increase core temperature, increase blood flow to the necessary muscle groups and reinforce the motor patterns of the Jerk. Drills that help develop coordination and timing should be incorporated into the warmup as … Continued

The post Warming Up for the Jerk first appeared on Juggernaut Training Systems.]]> We break down some simple drills to help you warmup for the Jerk and improve your technique.

An effective Jerk warmup should increase core temperature, increase blood flow to the necessary muscle groups and reinforce the motor patterns of the Jerk. Drills that help develop coordination and timing should be incorporated into the warmup as well. Here is a sample Jerk warmup:

Wall Slides

–Feet Start 6-8” away from wall

-Elbows and wrists touching wall forearms vertical

-Keep moderate pressure against wall, sliding arms up and down

-Keep scapulas depressed, traps relaxed (no shrugging)

-8-10 reps

Elbows-In Goblet Squat Press

–Feet shoulder width apart

-Knees and toes tracking together

-Hold a plate or KB 6-12” in front of you

-With upper back neutral pull elbows together press up overhead to limit of ROM

-Use tempo, pausing, stretching to gain more ROM

-6-8 reps 

Front Rack Stretch

–Use full grip if possible, wedge stick under tricep 

-Keep wrist rigid and neutral

-Use opposite hand to apply pressure to tricep

-Keep torso neutral, no hyperextension

-Use tempo, pausing, holds to gain more ROM

-Incorporate between sets of Front Squats, Cleans, Jerks

-8-10 reps,  20-30 second stretches

Press from Split

-From Split position bar in front rack 

-Bring elbows down and out slightly 

-Brace trunk and maintain neutral spine position

-With a full grip on bar press overhead

-Lockout with bar stacked on top of shoulder, shoulder above hip, hips in neutral position

-5-8 reps

Stepping Jerk Balance

-Start from front rack with full grip

-Brace torso and maintain neutral spine

-Back foot steps back onto the toe

-Front foot stomps out and down arms lockout TOGETHER

-Hips remain “high” in split, no lunging

-Recover front foot, then back foot

-4-6 reps 

The post Warming Up for the Jerk first appeared on Juggernaut Training Systems.]]> 603134 https://www.jtsstrength.com/how-to-warmup-for-the-clean/ Mon, 10 Aug 2020 17:47:23 +0000 https://www.jtsstrength.com/?p=603129 Try out these drills to better warmup before your next Clean workout. An effective Clean warmup should increase core temperature, increase blood flow to the necessary muscle groups and reinforce the motor patterns of the Clean. Here is a sample Clean warmup: Clean Grip RDL  -Hold Barbell with Regular Clean grip -Feet Between Hip and … Continued

The post How To Warmup for the Clean first appeared on Juggernaut Training Systems.]]> Try out these drills to better warmup before your next Clean workout.

An effective Clean warmup should increase core temperature, increase blood flow to the necessary muscle groups and reinforce the motor patterns of the Clean. Here is a sample Clean warmup:

Clean Grip RDL 

-Hold Barbell with Regular Clean grip

-Feet Between Hip and Shoulder Width Apart 

-Brace the Torso and Depress the Scapula

-Maintain Lat Engagement Throughout Movement

-Hinge at hip with controlled eccentric stopping below knee, shins remain perpendicular throughout Movement

-Maintain neutral spine for Entire movement 

-5 to 10 reps 

Elbows-In Goblet Squat Press

–Feet shoulder width apart

-Knees and toes tracking together

-Hold a plate or KB 6-12” in front of you

-With upper back neutral pull elbows together press up overhead to limit of ROM

-Use tempo, pausing, stretching to gain more ROM

-6-8 reps 

Front Rack Stretch

–Use full grip if possible, wedge stick under tricep 

-Keep wrist rigid and neutral

-Use opposite hand to apply pressure to tricep

-Keep torso neutral, no hyperextension

-Use tempo, pausing, holds to gain more ROM

-Incorporate between sets of Front Squats, Cleans, Jerks

-8-10 reps,  20-30 second stretches

Muscle Clean 

-Hold Barbell with Clean grip

-Feet Between Hip and Shoulder Width Apart 

-Start from Power Position, Soft knees, Shoulders Above Barbell

-Initiate drive through legs to full extension

-Continue elbow drive upward ONLY Rotate arms around bar into front rack

-Shoulders remain above barbell throughout pull

-Elbows pointed forward, full grip on bar

-4-6 reps

Front Squat

-Bar in front rack 

-Feet Between Hip and Shoulder Width, toes pointed with knees

-Elbows pointed forward/up 

-Initiate Squat from hips/knees together

-Knees track with toes

-Shoulders pushing into bar lats engaged 

-Maintain a neutral spine, chest up 

-5-10 reps

Clean from Power Position

-Hold Barbell with Clean grip

-Feet Between Hip and Shoulder Width Apart 

-Start from power position, soft knees, shoulders above bar

-Drive through legs to full extension

-Elbows drive UP pulling body under, hips move DOWN into Squat

-Rotate arms around bar into front rack

-Keep shoulders actively pushing into bar

-5 reps 

The post How To Warmup for the Clean first appeared on Juggernaut Training Systems.]]> 603129 https://www.jtsstrength.com/sample-snatch-warmups/ Sun, 09 Aug 2020 17:39:22 +0000 https://www.jtsstrength.com/?p=603126 We break down some simple drills to help you warmup for the Snatch and improve your technique. Snatch Grip RDL  -Hold Barbell with Regular Snatch grip -Feet Between Hip and Shoulder Width Apart  -Brace the Torso and Depress the Scapula -Maintain Lat Engagement Throughout Movement -Hinge at hip with controlled eccentric stopping below knee, shins … Continued

The post Sample Snatch Warmups first appeared on Juggernaut Training Systems.]]> We break down some simple drills to help you warmup for the Snatch and improve your technique.

Snatch Grip RDL 

-Hold Barbell with Regular Snatch grip

-Feet Between Hip and Shoulder Width Apart 

-Brace the Torso and Depress the Scapula

-Maintain Lat Engagement Throughout Movement

-Hinge at hip with controlled eccentric stopping below knee, shins remain perpendicular throughout Movement

-Maintain neutral spine for Entire movement 

-5 to 10 reps 

Wall Slides

–Feet Start 6-8” away from wall

-Elbows and wrists touching wall forearms vertical

keep moderate pressure against wall, sliding arms up and down

-Keep scapula depressed, traps relaxed (no shrugging)

-8-10 reps

Lying Snatch Grip Overhead Regression

–Feet in Squat position, knees bent >90 degrees

-Ribs down, back flat abs engaged

-With Snatch grip Lower stick slowly to floor Maintain ribs down then controlled concentric 

-Use tempo and pausing to increase ROM 

-Overload with plate in the stick, move hips closer to wall

6-8 reps 

Muscle Snatch 

-Hold Barbell with Regular Snatch grip

-Feet Between Hip and Shoulder Width Apart 

-Start from Power Position, Soft knees, Shoulders Above Barbell

-Initiate drive through legs to full extension, end with legs locked out

-Continue elbow drive upward ONLY, no “flip and press”

-Shoulders remain above barbell throughout pull

-Shoulders rotated internally bar behind head

-4-6 reps 

Overhead Squat

-Start with bar in overhead position with Snatch grip

-Feet Between Hip and Shoulder Width Apart, toes pointed out

-Maintain upper back stability, shoulders slightly internally rotated

-Initiate Squat from hips/knees together

-Knees track with toes

-Keep shoulders actively pushing into bar

-Maintain a neutral spine throughout movement 

-5-8 reps

Tall Snatch (Muscle Snatch into Squat)

-Hold Barbell with Snatch grip

-Feet Between Hip and Shoulder Width Apart 

-Start from standing position, shoulders above bar

-Elbows drive UP while pulling body under, hips move DOWN into Squat simultaneously 

-Bar “flips” into position at bottom of Squat, feet stay on floor

-Keep shoulders actively pushing into bar

-5 reps 

The post Sample Snatch Warmups first appeared on Juggernaut Training Systems.]]> 603126 https://www.jtsstrength.com/warming-up-for-the-sumo-deadlift/ Thu, 06 Aug 2020 21:37:44 +0000 https://www.jtsstrength.com/?p=602471 Chad Wesley Smith demonstrates a simple warmup to utilize before your Sumo Deadlift training sessions. An effective Sumo Deadlift warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Sumo Deadlift Warmup that moves through all … Continued

The post Warming Up for the Sumo Deadlift first appeared on Juggernaut Training Systems.]]> Chad Wesley Smith demonstrates a simple warmup to utilize before your Sumo Deadlift training sessions.

An effective Sumo Deadlift warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Sumo Deadlift Warmup that moves through all these goals:

90/90 Breathing

-Use Hamstrings to Raise Hips Off Ground

-Low Back Flush Against the Floor

-Breathe In Through Nose, Filling Low Back > Stomach > Chest

-Hold Air In for 3-5 Count

-Breathe Out Through Mouth with a Forceful Exhale Like Breathing Through a Straw

-Hold Empty Position for 3-5 Count

-10 to 15 Breaths

Dead Bugs

-Ribs Down and Low Back Flush Against the Floor

-Move with Intention and Control

-Maintain Neutral Trunk Position Throughout

-10 Reps On Each Side

Glute Bridges

-Ribs Down and Low Back Flush Against the Floor

-Pressure Through the Full Foot

-Extend Only As Far As You Can Maintain Neutral Ribs

-15 to 20 Reps

Bird Dogs

-Align Hands Under Shoulders and Knees Under Hips

-Ribs Down and Straight Line from Head to Tailbone

-Maintain Stable Low Back, As If You Were Balancing A Glass of Water On Your Lumbar

-Achieve a Straight Line from Extended Hand to Opposite Side Extended Foot

-10 Reps On Each Side

Tall Kneeling Glute Activation

-Stack Hips Over Knees

-Sit Back Onto Heels While Maintaining Tall Torso

-Use Glutes To Drive Yourself Into Tall Kneeling Position

-Squeeze Glutes Hard for 1 Second In Top Position

-10 to 20 Reps 

KB Swing

-The More Similar Your Stance To Your Sumo Stance The Better

-’Hike’ Bell Back Between Legs To Start

-Maintain Neutral Spine While Hinging At Waist

-Drive Full Foot Through The Floor To Drive KB High w/ Long Arms

-Flex Glutes Hard and Finish In Tall Position

-10 to 20 Reps

The post Warming Up for the Sumo Deadlift first appeared on Juggernaut Training Systems.]]> 602471 https://www.jtsstrength.com/sample-deadlift-warmup/ Wed, 05 Aug 2020 21:33:30 +0000 https://www.jtsstrength.com/?p=602462 Marisa Inda demonstrates a simple warmup to utilize before your Conventional Deadlift training. An effective Deadlift warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Deadlift Warmup that moves through all these goals: 90/90 Breathing … Continued

The post Sample Deadlift Warmup first appeared on Juggernaut Training Systems.]]> Marisa Inda demonstrates a simple warmup to utilize before your Conventional Deadlift training.

An effective Deadlift warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Deadlift Warmup that moves through all these goals:

90/90 Breathing

-Use Hamstrings to Raise Hips Off Ground

-Low Back Flush Against the Floor

-Breathe In Through Nose, Filling Low Back > Stomach > Chest

-Hold Air In for 3-5 Count

-Breathe Out Through Mouth with a Forceful Exhale Like Breathing Through a Straw

-Hold Empty Position for 3-5 Count

-10 to 15 Breaths

Dead Bugs

-Ribs Down and Low Back Flush Against the Floor

-Move with Intention and Control

-Maintain Neutral Trunk Position Throughout

-10 Reps On Each Side

Glute Bridges

-Ribs Down and Low Back Flush Against the Floor

-Pressure Through the Full Foot

-Extend Only As Far As You Can Maintain Neutral Ribs

-15 to 20 Reps

Bird Dogs

-Align Hands Under Shoulders and Knees Under Hips

-Ribs Down and Straight Line from Head to Tailbone

-Maintain Stable Low Back, As If You Were Balancing A Glass of Water On Your Lumbar

-Achieve a Straight Line from Extended Hand to Opposite Side Extended Foot

-10 Reps On Each Side

Tall Kneeling Glute Activation

-Stack Hips Over Knees

-Sit Back Onto Heels While Maintaining Tall Torso

-Use Glutes To Drive Yourself Into Tall Kneeling Position

-Squeeze Glutes Hard for 1 Second In Top Position

-10 to 20 Reps

Staggered RDL w/ Pause

-Find Toe To Heel Staggered Stance

-Hold Weight In Same Hand As Rear Foot

-Maintain 70% of Weight In Front Leg w/ ‘Soft Knees’

-Hinge Hips Backward While Maintaining Neutral Spine

-Pause for 3-5 Count In Bottom Position

-5 to 10 Reps Each Side

The post Sample Deadlift Warmup first appeared on Juggernaut Training Systems.]]> 602462 https://www.jtsstrength.com/warming-up-for-the-bench-press/ Mon, 03 Aug 2020 21:18:44 +0000 https://www.jtsstrength.com/?p=602454 Marisa Inda demonstrates a simple warmup to utilize before your Bench Press training sessions. An effective Bench warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Bench Warmup that moves through all these goals: Upper … Continued

The post Warming Up for the Bench Press first appeared on Juggernaut Training Systems.]]> Marisa Inda demonstrates a simple warmup to utilize before your Bench Press training sessions.

An effective Bench warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Bench Warmup that moves through all these goals:

Upper Back Cat/Cow

-Hands Stacked Under Shoulders

-Drive the Upper Back High, As If A String Is Pulling From Between Your Shoulder Blades Toward the Ceiling

-Drop Your Chest Between Your Shoulders, Feel Your Movement Come from Your Scapula

-10 Reps In Both Directions

Bear Crawl Shoulder Touches

-Hands Under Shoulders. Knees 1” Off Ground

-Move With Control and Intent

-Keep Hips Level Like Balancing A Glass of Water on Your Low Back

-5 to 10 Reps Each Hand

Iso Hold Pushups

-Straight Line from Head To Heels

-Pause Halfway Done for 2-3 count

-Pause At Bottom for 2-3 count

-Pause Halfway Up for 2-3 count

-3 to 5 Reps

Couch Stretch

-Elevate Back Foot On Box/Bench

-Sit Deep Into Split Squat While Keeping Torso Upright

-Push Butt Towards Foot For More Stretch

-Hold for 30-60 Seconds Each Side

Band Pullaparts

-Grip Band with Overhand or Underhand Grip

-Pinch Scapula Together As If Squeezing a Pencil b/t Your Shoulder Blades

-Pull Band Apart with Straight Arms

-Band Should Contact Chest In Same Spot That Bar Does in Bench

-Perform 10-20 Reps

Cuban Press

-Maintain A Neutral Trunk Position w/ Ribs Stacked Over Hips

-Raise Elbows w/ Minimal Shoulder Shrug

-Externally Rotate w/ Control

-Press While Maintaining Neutral Spine

-Internally Rotate w/ Control

-Perform 10-15 Reps

The post Warming Up for the Bench Press first appeared on Juggernaut Training Systems.]]> 602454 https://www.jtsstrength.com/warming-up-for-the-squat/ Sun, 02 Aug 2020 21:15:28 +0000 https://www.jtsstrength.com/?p=602445 Chad Wesley Smith demonstrates a simple warmup to utilize before your squat training sessions. An effective squat warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Squat Warmup that moves through all these goals: 90/90 … Continued

The post Warming Up for the Squat first appeared on Juggernaut Training Systems.]]> Chad Wesley Smith demonstrates a simple warmup to utilize before your squat training sessions.

An effective squat warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Squat Warmup that moves through all these goals:

90/90 Breathing

-Use Hamstrings to Raise Hips Off Ground

-Low Back Flush Against the Floor

-Breathe In Through Nose, Filling Low Back > Stomach > Chest

-Hold Air In for 3-5 Count

-Breathe Out Through Mouth with a Forceful Exhale Like Breathing Through a Straw

-Hold Empty Position for 3-5 Count

-10 to 15 Breaths

Dead Bugs

-Ribs Down and Low Back Flush Against the Floor

-Move with Intention and Control

-Maintain Neutral Trunk Position Throughout

-10 Reps On Each Side

Glute Bridges

-Ribs Down and Low Back Flush Against the Floor

-Pressure Through the Full Foot

-Extend Only As Far As You Can Maintain Neutral Ribs

-15 to 20 Reps

Ankle and Big Toe Dorsiflexion

-Brace the Back of the Ankle with One Hand

-Pull the Foot Into Dorsiflexion with the Other Hand

-Adding Some Rubbing To the Achilles Can Be Beneficial

-10 Reps Each Foot

Bird Dogs

-Align Hands Under Shoulders and Knees Under Hips

-Ribs Down and Straight Line from Head to Tailbone

-Maintain Stable Low Back, As If You Were Balancing A Glass of Water On Your Lumbar

-Achieve a Straight Line from Extended Hand to Opposite Side Extended Foot

-10 Reps On Each Side

Bear Crawl Rock Backs

-Hands Under Shoulders. Knees 1” Off Ground

-Actively Press Hands Into Floor

-Move With Control and Intent

-Keep Hips Level Like Balancing A Glass of Water on Your Low Back

-Drive Weight Over Shoulders and Then Rock Back Into Squat Position

-10 Reps 

Goblet Squat

-Assume Regular Squat Stance

-Hold KB/DB 6-18” From Chest

-Adjust Foot Pressure, Toe Angle and Stance Throughout Reps

-Some Reps Focus On More Pressure At Forefoot, Some Reps More Toes Out, Etc 

-Pause In Hole As Needed To Feel Comfortable In Position

-Press the Weight Away From You In The Hole To Turn On Abs More

-10 to 20 Reps

The post Warming Up for the Squat first appeared on Juggernaut Training Systems.]]> 602445