Written by Chad Wesley Smith
The most common question I receive about The Juggernaut Method, is “how can I add in some heavier work?”. The Juggernaut Method is built around submaximal work done for a high volume with great attention to the quality of the lift from both a technique and speed standpoint. While I don’t think that it is necessary to add any work on top of the already programmed work, as I squatted 800 at my first powerlifting meet, while never going over 635×5 during training with The Juggernaut Method, I understand that there are people who either physically or mentally need to handle higher percentages before a meet.
Adding in higher percentage work within the set/rep scheme of the Juggernaut Method is rather simple and can be done without compromising the initial intent of the program.
When looking to add higher intensity work to The Juggernaut Method follow this structure…
10s Wave
Accumulation Week-Perform As Written
Intensification Week-Work Up to a Heavy Set of 5, then perform the usual TJM work but only do the minimum prescribed reps.
Realization Week-Perform as Written
8s Wave
Accumulation Week-Perform as Written
Intensification Week-Work Up to a Heavy Set of 3, then perform the usual TJM work but only the minimum prescribed reps
Realization Week-Perform as Written
5s Wave
Accumulation Week-Perform as Written
Intensification Week-Work Up to a Heavy Set of 2, then perform the usual TJM work but only the minimum prescribed reps
Realization Week-Perform as Written
3s Wave
Accumulation Week-Perform as Written
Intensification Week-Work Up to a Heavy Set of 1, then perform the usual TJM work but only the minimum prescribed reps
Realization Week-Perform as Written
When working up to these heavy sets of 5, 3, 2 or 1, it is critical that you MAKE ALL YOUR REPS. Making reps makes you stronger, missing them doesn’t, so pick your weights wisely. Focus on staying between an 8 and 9.5 effort level during your heavy sets.
Let’s take a look at what the 5s Wave would loook like for someone with a 500 pound working max…
Accumulation Week-Up to 6×5 at 350 (70%)
Intensification Week-Up to 460×2, then 4×5 at 390 (77.5%), during this week you can drop the ramp up sets to your usual TJM and just do the sets at the top percentage because you will already be warmed up from your heavy work.
Realization Week-Up to 425xAMAP
Again, 460 isn’t a set in stone number or percentage here during the intensification week, it is just an example of a heavy set of 2. You can work up to whatever number you feel is appropriate for the day, just make sure it is challenging but DON’T MISS REPS!
Make Your Top Sets Look Like This, Heavy But Not True Maxes. It is ok to go to a true max once in a while but not every week…
Another way to implement heavy work into TJM is like this…
Acuumulation Week-Work up to heavy set of 1-5, perform prescribed reps of TJM at only the minimum reps
Intensification Week-Perform only the minimum prescribed reps of TJM
Realization Week-Work up to a heavy set of 1-5, drop down to the top percentage of TJM work for this week and rep it out.
If you choose to follow this model, you will work up to heavy 5s during the 10s Wave, heavy 3s during the 8s Wave, heavy 2s during the 3s Wave and heavy 1s during the 3s Wave. During the realization week of each phase you will just work up to your heavy set, rest for 5-10 minutes and then just perform a backdown set at whatever the top percentage is for that week (10s Realization-75%, 8s-80%, 5s-85% and 3s-90%). Using this approach may slightly limit your ability to perform at optimal levels in your realization week on your AMAP sets, but you are doing this because you feel you need more emphasis on your heavy work, so a sacrifice must be made somewhere.
Adding in this heavy work during each training cycle will help your body accommodate to heavy weights and improve your confidence under heavy loads. Use this simple strategy to enhance your training on The Juggernaut Method.
If You Have Question About This Article-Ask Them In The Comments Section Below!
Chad Wesley Smith is the founder and head physical preparation coach at Juggernaut Training Systems. Chad has a diverse athletic background, winning two national championships in the shot put, setting the American Record in the squat (905 in the 308 class, raw w/ wraps) and most recently winning the 2012 North American Strongman championship, where he earned his pro card. In addition to his athletic exploits, Chad has helped over 50 athletes earn Division 1 athletic scholarships since 2009 and worked with many NFL Players and Olympians. Chad is the author of The Juggernaut Method and The Juggernaut Method 2.0. Facebook, YouTube, Twitter
