Programming | Juggernaut Training Systems

Utilizing Variation for Fatigue Management

Chad Wesley Smith — Sat, 16 Jan 2021 16:12:25 +0000

Managing an athlete’s fatigue is one of the most important principles that guides effective programming. Cleverly utilizing Variation is a way to ensure that you are both satisfying the Principle of Overload and Principle of Fatigue Management without violating the Principle of Specificity. Chad Wesley Smith explains how to use Variation as a Fatigue Management tool.

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The Right Periodization for You

Chad Wesley Smith — Thu, 14 May 2020 12:55:26 +0000

Chad Wesley Smith shows you how the JuggernautAI Powerlifting determines what periodization strategy is most appropriate for you to ensure that you are properly overloading and managing fatigue. JuggernautAI Powerlifting is the smartest program for you and with over 5 quadrillion permutations, creates a program specifically for you for $1 per day.

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How Often Should You Train?

Chad Wesley Smith — Thu, 07 May 2020 13:01:51 +0000

Chad Wesley Smith shows you how the JuggernautAI Powerlifting adjusts your training to optimize frequency of squat, bench and deadlift training and manage fatigue through strategic exercise variation. JuggernautAI Powerlifting is the smartest program for you and with over 5 quadrillion permutations, creates a program specifically for you for $1 per day.

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Powerful Powerlifting Programming

Team Juggernaut — Wed, 28 Mar 2018 15:49:23 +0000

An effective Powerlifting program develops strength and technical prowess and allows the athlete to express these qualities during competition. The ability to create this type of program hinges upon the coach’s ability to manipulate the Scientific Principles of Strength Training while maintaining a close eye on the athlete’s progress and making artful adjustments along the way.

First, lets get introduced to the seven Scientific Principles of Strength Training which will create the framework within which all program design decisions are made.

One of the more clever concepts we apply to help our intermediate and advanced athletes, along with athletes who may have diminished recovery capacity because of age or stressors beyond training, to continue making progress is Undulating Periodization. These strategies help athletes better manage fatigue around heavy training and create more predictability in performance.

While the bigger theoretical aspects of powerlifting are important to creating effective training, strategically selecting and progressing weights is one of the most practically important parts of being successful.

How can you determine your/your athlete’s MRV? While it will still be an individualized process of trial and error, the system in this video will help you find better starting points based on known variables.

How many days per week should you squat/bench/deadlift? Finding the right training frequency for you means satisfying the Principle of SRA and its many different facets.

Directed Adaptation and Adaptive Resistance are two important training concepts that will relate to your exercise selection in regards to specificity, variation and phase potentiation. Learn what they are and how to strategically apply them.

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All About The Squat

Team Juggernaut — Wed, 28 Mar 2018 15:48:29 +0000

Training the Squat for maximum strength and performance requires great movement, technique and programming. To help you better reach your squatting goals, we have combined some of our best resources on the topic here in one place for you.

Before you squat big weights, we need to make sure your body is moving properly. Dr. Quinn Henoch has helped athletes of all sizes, sports and abilities improve their mobility and stability to squat bigger weights and do so, more safely, here are some of his most helpful videos to improve your movement for the Squat.

Now that you’re moving well, we can address your technique for the squat. We have a wealth of information on this topic, so here is our favorite playlist addressing Squat Technique:

There is often debate on the utility of the High Bar vs Low Bar Squat, here we discuss differences in their technique and how each can be best applied to your training.

We are proud to have developed some of the strongest squatters in the World, as well as being able to help lifters of all abilities improve. In this next playlist, we analyze several different lifters and improve their movement, technique and give some strategic exercise recommendations.

One of the keys to effective and efficient squat programming is effectively assessing an athlete’s strength balance between their legs and back. In this video, Chad and Max help you understand how these muscles effect the lift and how to bring up weaknesses.

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How To Get Started In Powerlifting

Team Juggernaut — Wed, 28 Mar 2018 15:47:43 +0000

Is seeing people Squat, Bench and Deadlift big weights on social media making you wonder how to get started in Powerlifting? We are here to help you start off on the right foot with proper technique and programming to set you up for long term lifting success.

Sound technique will be the foundation of long term lifting success, so check out our Pillars of Technique series for the Squat, Bench, Deadlift and Sumo Deadlift to ensure that you are giving yourself the best opportunity for staying healthy and building strength.

Are you interested in competing your first powerlifting meet? Check out our comprehensive guide to help you be successful during your competition, as we cover everything from equipment, to nutrition, warmup strategy and attempt selection.

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Pillars of Deadlift Technique

Team Juggernaut — Wed, 28 Mar 2018 15:40:16 +0000

The Deadlift is a foundational movement for strength and power. Done well, it improves total body strength, stability and health. Done poorly, it can become injurious. Learning how to deadlift properly is critical to maximizing the amount of weight you can lift and creating a foundation for long term success. We created of Pillars of Deadlift Technique as a step-by-step approach to help you understand how to deadlift and develop your technique from the ground up. Watch, learn and lift!

#1-Hip Hinging

The Hip Hinge is the foundational movement pattern of the deadlift and is critical to maximizing posterior chain engagement throughout the lift. Learn how to perfect this pattern in Part 1 of our series.

#2-Engaging the Lats

Generating tension in the lats will help you create a more rigid torso position and ensure the bar stays close to your body throughout the lift.

#3-Breathing and Bracing

Properly breathing and setting a neutral braced position throughout the deadlift is critical to protecting your lower back while lifting the most weight possible.

#4-From the Floor

Now that we have ensured a great setup and start position, we can begin the lift by creating a synergistic effort of the legs and back to drive the bar from the floor.

#5-The Lockout

We began this series with understanding how to begin the hip hinge movement pattern, now we bring it to a close with the simultaneous lockout of the knees, hips and shoulders to complete the lift.

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Pillars of Bench Technique

Team Juggernaut — Wed, 28 Mar 2018 15:38:49 +0000

How much ya bench? This may be the most common question among bros the world over, so you better have a good answer. Our Pillars of Bench Technique series will help you refine your bench press technique to ensure you are moving maximum poundage.

#1-Foot Placement & Pressure

A good bench press is all about creating tension and that tension and stability all begins with the feet. This tutorial will help you find a better foot position to ensure a strong pressing position and good leg drive because remember, you can’t fire a cannon from a canoe.

#2-Upper Back Positioning

Creating a tight and stable upper back is critical to benching the biggest weights and keeping your shoulders healthy for sustained success.

#3-Gripping the Bar

How wide should you grip the bar? How should you position your hands? These are two common questions for those trying to perfect their bench and both have important answers if you want to push huge weights.

#4-Breathing and Bar Placement

How you breathe during the bench is critical to maximize tension throughout the body. Touching the bar to the right spot on your chest will improve your leverage and ensure consistent technique.

#5-Leg Drive & Bar Path

While the bench is thought of as an upper body exercise, getting your lower body involved is important to lifting the biggest weights. An efficient bar path can be the difference between good lifting and great lifting.

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Pillars of Squat Technique

Team Juggernaut — Wed, 28 Mar 2018 15:37:23 +0000

Maximizing your squat technique is about creating a synergistic effort of the legs, hips and back to lift the largest weight possible. We have had the opportunity to coach thousands of athletes across the World online and in-person at clinics and through this experience have been able to observe some of the most common technical errors and develop effective strategies to correct these errors. Here in our Pillars of Squat Technique series we break down the 5 most critical areas to develop for a strong and safe squat. Enjoy!

#1-The Setup

Any successful lift begins with a solid setup, failure to do this will doom the lift before it has even begun. A great setup in the squat is all about tightness, particularly in the upper back.

#2-Breathing and Bracing

Effective breathing and bracing patterns are critical to maximizing tension throughout the lift, lifting the most weight possible and keeping your back healthy in the long run.

#3 The Descent

Rhythm and tempo during the descent of the squat must be consistent to optimize technique. Being able to find your best and most consistent rhythm will be highly influenced by your confidence and mindset towards the lift.

#4 Feet and Knees

The feet anchor you to the floor in the squat and are where you transfer force to create a successful lift. Finding proper balance in the feet and optimizing knee position throughout the lift will help you utilize the proper musculature at the right times.

#5 Head and Shoulders

While the head and shoulders may not seem like they have much influence on a lower body lift, they help control balance and will allow you to better utilize your back strength throughout the lift, creating a synergistic effort between the legs and back.

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Scientific Principles of Strength Training

Team Juggernaut — Thu, 25 Jan 2018 18:22:42 +0000

Understanding the principles upon which effective Powerlifting Programming is built is critical to being able to create effective strategies to help athletes improve their strength. To help you achieve this goal, we have put our most popular video series Scientific Principles of Strength Training all in 1 place for you, watch and learn.

Specificity

This principle creates a framework for all other decision making in program design. For Powerlifting, training must focus on developing the underlying systems of the sport…

-Training to enhance muscle size of the involved muscles

-Training to enhance general strength and force production

-Training to develop technical prowess in the Squat, Bench and Deadlift

Overload

Smart training is hard training and the Principle of Overload dictates that training must be significantly stimulating to drive adaptation and must become harder over time. In this video, we will outline the different volume and intensity ranges for Hypertrophy, Strength and Peaking training.

Fatigue Management

Hard training that is specific to your goals is paramount for success but if you don’t properly manage fatigue, than your training will not be sustainable. Finding an athlete’s Maximum Recoverable Volume (MRV) is a critical component of proper Fatigue Management, as well as the strategic use of Light Days and Deloads.

Stimulus Recovery Adaptation

Organizing training into an effective sequence of providing stimulus and allowing your body to recover from and adapt to that stimulus is our next guiding principle. Understanding and properly applying the Principle of SRA will help you optimize the Frequency of your training.

Variation

Strategically changing exercises and loading strategies is critical to avoiding injury, staleness and maximizing long term success. Variation can be created through Loading Strategy, Exercise Selection and Tempo, the proper use of these elements will allow us to satisfy Directed Adaptation without running into Adaptive Resistance.

Phase Potentiation

The strategic sequencing of different phases of training which are specifically aimed at certain goals will help maximize competitive success over the long term. Specificity, proper Sequencing and Length of Phases must all be applied to avoid Adaptive Decay in a Phasic Program.

Individual Differences

Adjusting training based on gender, experience, abilities and other factors is the final principle needed to optimize training. Differences will exist both as Inter and Intra Individual Differences and will affect an athlete’s Maximum Recoverable Volume.

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