the Juggernaut Method 2 0 - Download as PDF File .pdf), Text File . txt) or read online. powerlifting. The Juggernaut Method gave me couple of neat tricks regarding you can download this amazing e-book: The Juggernaut Method pdf. The juggernaut method as written in the book is more geared towards Here's an article by CWS on how to modify Juggernaut for a more.
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JUGGERNAUT METHOD 1 TH E JU G G ERNAU T M E TH O D S TR E NGTH, S P EED A N D P OWER FO R EV ERY ATH LET E by CHAD WESLEY. Learn the secrets about performance training that will make you faster, stronger, more explosive and better conditioned than your competition. SKU: SKU-4 Categories: Books, Powerlifting, StrongMan Tags: build muscle, Buy, chad wesley smith, cube method, faster, JTS Method, JTS. by CHAD WESLEY SMITH. JUGGERNAUT METHOD 2 Chad's Juggernaut Method is a truly complete training program. Not often will you.
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. Sets, reps, rest periods, special exercises, the works! Note that their is a great difference between something being simple and something being easy. Rating details. Training Day:
I want my athl etes to moti vated to push thei r rep maxes as hard as possi bl e and to moti vate them towards thi s I want thei r i ncrements to be dri ven by thei r rep maxes. Rep records are an i ntegral part of thi s program. Too many athl etes are absorbed i n thei r 1-rep max. Rep records can al so be easi l y compared usi ng the fol l owi ng equati on: Take thi s i nto account when compari ng rep records from vastl y di fferent rep ranges. Note that thei r i s a great di fference between somethi ng bei ng si mpl e and somethi ng bei ng easy.
When exami ni ng the trai ni ng programs of top l i fters, there are great di fferences from one athl ete to another, but there are a few key thi ngs that they al l share i n common. They bench, they squat, they deadl i ft and they break PRs. Focusi ng on bi g l i fts, good techni que and maki ng smal l i mprovements each sessi on wi l l yi el d you great resul ts i n the l ong run.
Strength i s a l ong term i nvestment, many top l i fters have added a few pounds of muscl e per year and a few pound to thei r l i fts per year, but those years add up. Consi stency i s ki ng, so be pati ent, stay consi stent and you wi l l make great progress.
These phases consi st of 4 trai ni ng sessi ons each. They are hi gh vol ume sessi ons desi gned to al l ow you to devel op the ski l l of the l i ft, i ncrease work capaci ty and become masterful wi thi n the gi ven rep range. Your worki ng max i s the number that al l your percentages wi l l be based off of. Bei ng conservati ve i n choosi ng your i ni ti al worki ng max i s key to maki ng progress over the l ong term.
So i f your recentl y benched x1, you wi l l use as your worki ng max. For exampl e, duri ng the Intensi fi cati on Phase of the 8s Wave an athl ete wi th a worki ng max of pounds i n the squat coul d have a trai ni ng sessi on that l ooks l i ke thi s: Trai ni ng to fai l ure weak after weak i s taxi ng to the body and a di ffi cul t task to recover from, so i t i s i mportant that you pi ck your battl es and have a goal each week. Duri ng the Accumulation Phase I suggest that an athl ete l eaves reps i n the tank on thei r fi nal work set.
So once the mi ni mum, prescri bed reps have been compl eted, an athl ete can conti nue performi ng reps but shoul d be mi ndful to stay reps shy of failure. Duri ng the Intensification Phase an athl ete shoul d end thei r fi nal set reps shy of failure. Duri ng the Realization Phase, no reps should be left in the tank. Maxi mal effort i s requi red on the AMAP as many as possi bl e set. It i s al so i mportant for you to have a goal i n mi nd for your fi nal set each week, do not step under the bar for the fi nal set wi th the mi ndset that you are j ust gonna see how you feel.
You shoul d know at the begi nni ng of each wave what your goal i s for the fi nal set of each phase. Havi ng set goal s wi l l be of i mmeasurabl e benefi t i n your trai ni ng. Your worki ng max wi l l be adj usted at the end of each wave dependi ng on your performance duri ng the Real i zati on Phase. For every rep you perform over the standard The standard i s 10 i n the 10s Wave, 8 i n the 8s Wave, etc you wi l l move your worki ng max up a set amount.
I al so advi se setti ng a cap on the amount whi ch you can move your worki ng max up. Thi s cap shoul d be set at 10 reps above the standard. So i f an athl ete performed 22 reps duri ng thei r 10s wave, whi ch i s 12 reps beyond the standard, onl y 10 of those reps woul d be consi dered when adj usti ng the worki ng max. These very hi gh reps are common i n young or i nexperi enced athl etes who are performi ng thei r fi rst waves.
Whi ch of these i ncrement per rep opti ons you choose to use i s very i mportant and dependent on a few thi ngs. For exampl e an athl ete wi th a pound worki ng max i n the deadl i ft who moves thei r worki ng max up 20 pounds from one wave to the next i s onl y maki ng a j ump of 4. It wi l l be much more di ffi cul t for the athl ete wi th the l ower worki ng max to make thei r reps and conti nue progressi ng after maki ng such a si gni fi cant j ump, so the athl ete wi th the bench max shoul d deci de to onl y make 1.
For exampl e, an athl ete wi th a pound bench and pound deadl i ft coul d be wel l served to deci de to make 2. You need to choose the i ncrement whi ch al l ows thi s to happen. I wi l l l ay out a few scenari os for you to get a better i dea of what I mean by thi s. If they move thei r worki ng max up by i ncrements of 5 pounds, thei r new worki ng max wi l l be pounds 5. Thi s athl ete i s fi ne to use 5 pound i ncrements i n thi s si tuati on.
If they move thei r worki ng max up by i ncrements of 2. Thi s athl ete shoul d i nstead use 1. If the di fference here i s 1. Choosi ng whi ch i ncrements per rep to use when adj usti ng your worki ng max i s an i mportant deci si on and one that can have great i mpact on your future progress. If you are sti l l unsure about whi ch i s the ri ght deci si on for you, err on the si de of cauti on and use the smal l er i ncrement.
Here i s my 8s Wave: BE NCH- SQUAT- MI L I TARY- DE AD- Accumul ati on x8, 8, 8, 8, 15 x8, 8, 8, 8, 10 x8, 8, 8, 8, 15 x8, 8, 8, 8, 16 Intensi fi cati on x3, x3, x8, 8, 11 x3, x3, x8, 8, 12 x3, x3, x8, 8, 10 x3, x3, x8, 8, 8 Real i zati on x5, x3, x2, x1, x11 x5, x3, x2, x1, x11 x5, x3, x2, x1, x11 x5, x3, x2, x1, x11 Del oad x5, x5, x5 x5, x5, x5 95x5, x5, x5 x5, x5, x5 The number i n parentheses next to each l i ft at the top of the col umn i n my worki ng max for thi s wave.
Noti ce that I am taki ng the l ast set to at l east the prescri bed reps every week. Wi th onl y one excepti on di d I stop at the mi ni mum 8 i n thi s case reps and that i s onl y because I was feel i ng poorl y that day. The fact that I di d 11 reps on my fi nal set duri ng the real i zati on week for every l i ft i s purel y coi nci dence. I use 2. Wi th that bei ng sai d, I moved my worki ng maxes to There are many ways to del oad, the most i mportant thi ng to consi der duri ng a del oad though i s recovery, not work.
These percentages shoul d be based upon your worki ng max from the wave you have j ust compl eted, NOT your new adj usted max for the upcomi ng wave. Warmups are al so a great ti me to bui l d General Physi cal Preparati on i n the l i fter. It i s i mportant to understand the di fference between general work capaci ty and speci al work capaci ty. Whi l e general work capaci ty i s the basi s of al l work capaci ty, i t wi l l onl y get you so far, as i t i s speci al work capaci ty i.
Your general warmup wi l l be ai med at devel opi ng your GPP whi l e your speci al work capaci ty wi l l be devel oped through the type of hi gh vol ume, hi gh frequency, control l ed rest peri od trai ni ng, The Juggernaut Method wi l l put you through.
Band X Wal ks-2x10 yds each way 1d. Band TKEs-2x20 each l eg 2. KB Swi ngs x, fi re gl utes as hard as possi bl e at top of rep 3. The Inverted Juggernaut Method i s exactl y what i s sounds l i ke, an i nversi on of the sets and reps duri ng the 10s and 8s wave. I now bel i eve thi s to be a superi or structure because i t al l ows for hi gher qual i ty techni que and bar speed on every rep. For exampl e, the 1st set may have 10 i denti cal l ooki ng reps, whi l e the 2nd set has 8 good reps and 2 poor reps ei ther from a techni cal or vel oci ty standpoi nt , 3rd i s i s 7 good and 3 poor, 4th i s 6 good and 4 poor and the 5th i s 5 good and 5 poor.
In thi s scenari o, the athl ete performed 36 good reps and 14 reps that rei nforced poor techni que. When performi ng submaxi mal work wi th the goal of i mprovi ng maxi mal strength, i t i s cri ti cal that al l reps are done at or near maxi mal vel oci ty and wi th great techni que, the i denti cal techni que that you woul d use under maxi mal wei ghts.
Another great benefi t to uti l i zi ng the Inverted Juggernaut Method, i s the devel opment of speci al work capaci ty. Performi ng hi gh vol ume work hi gh vol ume through a l arge amount of sets on control l ed rest peri od wi l l prepare your body l i ke nothi ng el se can to perform hi gh qual i ty work.
If you are not fi t enough to handl e the workl oad wi thi n these ti me parameters, j ust add a fi xed amount of ti me to them i. When performi ng thi s type of hi gh frequency, hi gh vol ume trai ni ng, I woul d encourage you to perform the mi ni mum prescri bed reps of each sessi on, i nstead of the usual practi ce of taki ng the fi nal set past the prescri bed number.
Try to pi ck exerci ses that trai n di fferent aspects of the l i ft, ei ther di fferent ranges of moti on or stress di fferent muscl e groups. Thi s i dea of bui l di ng fl exi bi l i ty i nto your programmi ng i s known as the consol i dati on of stressors. Over the course of the trai ni ng cycl e, you must begi n to remove or reduce focus on the l ess necessary from the trai ni ng pl an.
The i dea of consol i dati ng your i ntensi ve trai ni ng stressors i s cri ti cal because you cannot conti nue addi ng to a trai ni ng pl an and you can onl y i ntensi fy so many thi ngs at once. The l egendary spri nts coach, Charl i e Franci s, l i kened your Central Nervous System to a cup, al l the trai ni ng you do fi l l s up that cup to a varyi ng degree and once the cup overfl ows, you have become overtrai ned. Consol i dati ng i ntensi ve trai ni ng stressors over the course of a trai ni ng pl an i s cri ti cal to provi de recovery ti me and keep your cup from overfl owi ng.
The fi rst step i n bei ng abl e to consol i date i ntensi ve trai ni ng stressors over the course of a trai ni ng pl an, i s to i denti fy what i s an i ntensi ve stressor and what i s not. Intensi ve trai ni ng stressors for the athl ete consi st of the fol l owi ng: Practice Practi ce dri l l s or scri mmages done at competi ti on i ntensi ty.
Due to the fact that practi ce schedul es vary so wi del y and are often wi thout a pl anned i ntensi ty structure, they wi l l not be i ncl uded wi thi n thi s di scussi on. Thi s al so i ncl udes upper body j umps, i. Throws Maxi mum i ntensi ty expl osi ve throws. SPP Drills These are speci al dri l l s that mi mi c the vel oci ty, durati on and di recti on of sporti ng acti vi ti es. These wi l l vary too greatl y from sport to sport to l i st al l the opti ons here.
Al acti c and Lacti c capaci ty work, parti cul arl y hi ghl y l acti c work l i ke that what i s often popul ar among combat athl etes, i s very stressful to the body and requi res ampl e recovery.
Avoi d l etti ng your accessory l i fts to pri mary l i fts. For the purposes of thi s arti cl e, al l of the mi crocycl es we wi l l di scuss wi l l be 3 weeks l ong. An i mportant i dea to understand i n the context of thi s arti cl e i s output. The speed, di stance, wei ght, vel oci ty capabl e of bei ng achi eved i n a gi ven exerci se by a parti cul ar athl ete i s i ts output. Wi th that bei ng sai d, understand that maxi mum vel oci ty Yards or Meters per second i s the ul ti mate measure of spri nti ng output, wei ght the ul ti mate measure of l i fti ng output and di stance ei ther verti cal or l ateral the measure of j umpi ng and throwi ng output.
Some exerci ses are more conduci ve to hi gher outputs; for exampl e hi gher vel oci ti es can be achi eved i n fl at l and spri nts than hi l l or sl ed spri nts; depth j ump vari ati ons and mul ti pl e response j ump vari ati ons produce hi gher ground contact forces and output capabi l i ti es than si ngl e response box j umps, bi l ateral barbel l l i fts al l ow for greater wei ght hi gh output to be moved than uni l ateral or dumbbel l movements.
For exampl e, an Ol ympi c spri nter i s capabl e of far greater maxi mal outputs than a hi gh school athl ete. To further i l l ustrate thi s poi nt; i t i s possi bl e for many of my hi gh school athl etes who run i n the As you progress through a program you shoul d move from exerci ses wi th reduced output capabi l i ti es to those whi ch al l ow for greater outputs.
Bel ow i s a l i st of exerci se progressi ons that al l ow for conti nual l y hi gher outputs, l i sted from l owest to hi ghest possi bl e outputs: Doi ng thi s wi l l l i mi t your output capabi l i ti es, whi ch i s fi ne duri ng thi s ti me peri od because you wi l l most l i kel y be i n a sl i ghtl y detrai ned state and wont be capabl e of hi gh l evel outputs anyways.
Al so due to the rel ati vel y l ow strength l evel s that athl etes l i ke thi s possess, i t i s di ffi cul t for them to overtrai n the CNS. Here i s an exampl e of how the fi rst week of such a trai ni ng cycl e woul d be structure: Thi s i s done by desi gn to al l ow the athl ete to al l ow the athl ete to trai n wi th a hi gh frequency and l earn the necessary techni ques of the vari ous movements requi red to i mprove speed, power and strength. Hamstri ng pul l s , as the body i s not prepared for hi gh vel oci ty spri nti ng.
In respect to medi ci ne bal l throw trai ni ng vol ume, you must reduce total throwi ng vol ume from week to week because you wi l l i nevi tabl y be abl e to produce hi gher outputs from week to week due to practi ce i n the movement and conti nual l y i mprovi ng power capaci ty.
Duri ng thi s 6 day week you wi l l go through 1 day of hi gh, medi um and l ow vol ume day for both your upper body and l ower body pri mary wei ghts. I woul d al so suggest choosi ng 3 di fferent pri mary exerci se vari ati ons for both the l ower and upper body, thi s wi l l gi ve you more fl exi bi l i ty when l ooki ng to consol i date your work as ti me goes on whi ch i s cri ti cal when appl yi ng these i deas.
For the purposes of thi s exampl e, we wi l l use the Fl oor Press, 2 Board Press and Bench Press as our pri mary upper body trai ni ng exerci ses and Box Squat, Front Squat and Back Squat as our l ower body exerci ses. As you move through thi s peri od, your output abi l i ti es wi l l have i ncreased, as wi l l your need to al l ow more ti me for recovery. Here i s a l ook at the organi zati on and breakdown of the weekl y trai ni ng stressors: Progress you spri nti ng dri l l s, up one l evel , i.
Si nce you are now capabl e of si gni fi cantl y hi gher outputs, you must now change the structure of the trai ni ng week to reduce the frequency of trai ni ng.
For thi s we wi l l move to 2 upper body and 2 l ower body trai ni ng days per week, wi th one day servi ng as a pri mary sessi on Max Effort work and the second day servi ng as a suppl ementary sessi on.
The suppl ementary wei ghts sessi on shoul d feature a l ower output exerci se as the fi rst movement and shoul d be l oaded i n a submaxi mal nature; bel ow I l i st repeti ti on ranges for the suppl ementary movements, to ensure that each i s bei ng done submaxi mal l y you shoul d feel as i f reps are bei ng l eft i n the tank each set. For spri nt trai ni ng, I woul d now dedi cate one day towards maxi mal speed work and the second day towards accel erati on work.
To further consol i date i ntensi ve trai ni ng stressors you must move towards a ful l body trai ni ng templ ate, movi ng al l of your i ntensi ve trai ni ng means to the same days, reservi ng the other days sol el y for suppl ementary work and aerobi c capaci ty devel opment dri l l s. The fol l owi ng two exampl e cycl es wi l l further consol i date the trai ni ng means and compl ete a 15 week trai ni ng cycl e thi s cycl e coul d be extended to 18 weeks by taki ng a del oad after the 2nd, 3 rd , 4 th and 5 th trai ni ng cycl es, whi ch I woul d suggest: Noti ce that you have now gone from 6 medi um i ntensi ty days i n Cycl e 1 duri ng each trai ni ng week to now fi nal l y, 2 extremel y hi gh stress days, 1 medi um day, 3 l ow days and a day off.
Thi s type of structure wi l l al l ow for ampl e recovery between i ntensi ve sessi ons. Once you have reached thi s poi nt i n your trai ni ng, dependi ng where you are rel ati ve to your competi ti on schedul e, you woul d conti nue to repeat a si mi l arl y structure pl an to thi s fi nal cycl e.
Consol i dati ng stressors i s cri ti cal to perform throughout the creati on of annual pl an to provi de your athl etes wi th i ncreased recovery ti me as thei r output abi l i ti es i mprove. I di sagree wi th thi s i dea and feel that the 10s and 8s waves are a necessary aspect of the trai ni ng pl an and whi l e not necessari l y bui l di ng maxi mal strength, they are bui l di ng the foundati on for bi g l i fts to come.
I do understand how some are uncomfortabl e goi ng weeks or months wi thout handl i ng maxi mal or near maxi mal wei ghts , even though I went for 4 months wi thout squatti ng anythi ng over , l eadi ng up to my fi rst pound squat.
A way to structure your trai ni ng, to al l ow you to more frequentl y handl e heavy wei ghts, i s an undul ati ng peri odi zati on model. Thi s undul ati ng peri odi zati on model i s si mpl e and j ust rearranges the wave structure of The Juggernaut Method.
To perform the undul ati ng peri odi zati on model fol l ow thi s structure: Weeks Instead of bei ng confi ned by the tradi ti onal 7 day cal endar week, we woul d expand the week gi vi ng 2 extra recovery days and addi ng a weak-poi nt trai ni ng day. We i denti fi ed my upper back and ab strength as the l i mi ti ng factor i n my squatti ng and deadl i fti ng abi l i ty and wanted to have a separate day dedi cated to i mprovi ng these areas.
Upper back and ab strength, or l ack there of, are probabl y the most common weak areas for l i fters and athl etes. Thi s i s the case because so often upper back work i s rel egated to after mai n pressi ng work when the body and mi nd are both fati gued.
Al so si nce no competi ti ve l i fts di rectl y test the strength of the upper back, i ts devel opment i s often overl ooked but i mproved upper back strength wi l l i mprove your performance i n al l competi ti ve powerl i fts, ol ympi c l i fts and strongman events. Ab work faces a si mi l ar feat to upper back work, as i t i s al most al ways rel egated to the fi nal part of a trai ni ng sessi on and I can certai nl y attest to the fact, that by the end of a hard sessi on i t becomes too easy to j usti fy ski ppi ng i t.
Ski ppi ng ab work, or even not gi vi ng i t the attenti on and energy i t deserves, wi l l certai nl y harm your progress i n al l l i fts and athl eti c endeavors. Improved ab strength wi l l make you squat, cl ean, press and deadl i ft more, i t wi l l al so make you run faster and j ump hi gher, as wel l as prevent i nj uri es. The weekl y structure of the 9 Day Work Week i s as fol l ows: Day 7 Mi l i tary Press wi l l be structured as a normal mi l i tary press day, featuri ng your pressi ng work and accessory pul l i ng work.
Your pri mary movement wi l l fol l ow the tradi ti onal Juggernaut Method structure. Whi chever you choose as your pri mary movement, you wi l l choose the other as your secondary movement, so as to keep bal ance between your verti cal and hori zontal pul l i ng.
Your Weak Poi nt trai ni ng day shoul d be structured as the fol l owi ng: Fol l ow one of these 3 week waves: There are many opti ons you can use to organi ze your trai ni ng phases and waves.
Al l of these are vi abl e opti ons and i f you l i ke coul d be adj usted to begi n on Sunday, i nstead of Monday. Another opti on, possi bl y the best one, i s to trai n every other day. Thi s i s a di ffi cul t opti on for many because your trai ni ng days are rarel y the same, but i t al l ows for ampl e recovery and gets each wave done a l i ttl e faster than j ust a 3 day a week pl an. When trai ni ng 2 days per week you shoul d put 2 ful l days between trai ni ng sessi ons. They wi l l al so take 2 weeks to perform each phase of the trai ni ng wave.
Athl etes trai ni ng two days a week shoul d not need to del oad at the end of each wave. Here I wi l l show you opti ons to i ncorporate al l 3 phases of your trai ni ng i nto templ ates where you l i ft 4, 3, or 2 days per week.
When l i fti ng 3 days per week, each trai ni ng phase wi l l be spread out over 9 days. If you have reached a poi nt of di mi ni shi ng returns wi th your physi cal gai ns, i t i s defi ni tel y ti me for you to put l ess energy towards the wei ght room and more towards practi ci ng the ski l l of your sport. I reached thi s poi nt i n my track and fi el d career.
For thi s mai n accessory movement I l i ke to use a vari ati on of one of your other foundati on movements. So i f you are benchi ng and squatti ng i n week 1, you wi l l perform deadl i ft and mi l i tary vari ati ons as your mai n accessory movements.
Di ps, chi nups, GHRs or good morni ngs and l unges wi l l do a l ot more for your l i fts and body than dozens of i sol ati on exerci ses, and i t wi l l do them i n a more effi ci ent manner.
Usi ng the assi stance templ ate from thi s program, whi ch uti l i zes l ots of supersets, woul d be an excel l ent opti on for athl etes who need to gai n muscl e mass and i mprove thei r work capaci ty. The i ncl usi on of uni l ateral work i nto thi s assi stance templ ate al so makes i t a sol i d opti on for athl etes. When you onl y have 3 exerci ses to get your work done, you need to choose them wi sel y, so bi g compound assi stance exerci ses are your best bet.
Al ways consi der trai ni ng economy and pi ck exerci ses that you know produce resul ts for YOU. Chi nups can al so be repl aced by bentover rows here, thi s woul d be a wi se deci si on i f you are not good at chi nups. Progressi ng your wei ght use on di ps and chi nups can be chal l engi ng. The fi rst i ssue i s fi ndi ng a max i n these exerci ses. I suggest you use your bodywei ght pl us the wei ght you use as your max, so someone who wei ghs pounds and can perform a di p wi th pounds, woul d base thei r percentages off of pounds.
Thi s method wi l l cause many peopl e to have to deal wi th wei ghts that are l ess than your bodywei ght, i n thi s event, I woul d j ust si mpl y use your bodywei ght for these reps. After each real i zati on week, take a del oad week i n whi ch you perform sets of reps wi th onl y your bodywei ght. Jumpi ng, spri nti ng, medi ci ne bal l throws and the Ol ympi c l i fts al ong wi th thei r vari ati ons are the best ways to devel op speed and hi gh rate of force devel opment and al l four of these can easi l y be i ntegrated i nto the Juggernaut Method.
When trai ni ng your j umpi ng 2x per week I prefer to sel ect two di fferent types of j umps, my preferred combi nati on i s wei ghted and unwei ghted.
You may al so i ntroduce other vari abl es i nto thi s such as seated j umps, j umps out of foam, and the manner i n whi ch the j umps are wei ghted vest, hol di ng dumbbel l s, ankl e wei ghts. Sets and reps can vary to make up thi s vol ume, but I do not advi se havi ng more than 5 j umps per set.
Make sure that compl ete recovery i s achi eved between sets. If you wi sh to i ncl ude spri nts i n your program, I suggest that they repl ace one day of j umpi ng per week. It i s possi bl e to j ump and spri nt 2x per week each, but wi l l requi re you to reduce the vol ume of your assi stance work and moni tor your recovery cl osel y.
Spri nt trai ni ng for the non-track athl ete shoul d consi st of spri nts between m and shoul d not exceed m of total vol ume per sessi on. Compl ete recovery i s necessary between al l repeti ti ons, a good rul e of thumb to fol l ow when l ooki ng at recovery ti mes between spri nts i s to rest for 30 seconds for every 10m of spri nti ng performed.
An athl ete wi th hi gher qual i fi cati ons i. A faster athl ete wi l l need to l engthen thei r rest peri ods, as thei r spri nti ng i s a more CNS taxi ng endeavor and conversel y an athl ete wi th l ower GPP i. An out of shape athl ete wi l l need to l engthen thei r rest peri ods, as thei r spri nti ng i s a more aerobi cal l y taxi ng endeavor. In the spri ng of I wi tnessed a top European spri nter PR of Mi nd you thi s athl ete wei ghed no more than pounds.
Here i s a l ook at how I woul d set up the speed devel opment pl an for a bi g ski l l pl ayer Li nebacker or ti ght end over the course of the enti re Juggernaut Method: These are extremel y taxi ng to the CNS and body, so they must be used spari ngl y, even though the trai ni ng effect they provi de i s tremendous.
Throwi ng thei r i mpl ements, as wel l as medi ci ne bal l s, puds and other vari ous wei ghts hel ps them devel op tremendous expl osi ve power through a number of pl anes of moti on. Throwi ng wi l l hel p you bui l d expl osi ve strength wi th through uni nhi bi ted tri pl e extensi on i n mul ti pl e di recti ons. Tradi ti onal Ol ympi c l i fts onl y devel op power i n the verti cal pl ane, whi l e medi ci ne bal l work can be done i n hori zontal , verti cal and rotati onal manners.
Medi ci ne bal l throws al l ow the athl ete to achi eve hi gher vel oci ti es than Ol ympi c l i fts and are very si mpl e to l earn. Medi ci ne bal l throws wi l l teach athl etes to transfer power from the ground up, the power of the throws must be created from the l ower body through the ground up and transferred through the mi dsecti on i nto the arms and through the i mpl ement. When managi ng the i ntensi ty and vol ume of throws, onl y vol ume can be mani pul ated.
The throws must al ways be done at maxi mum i ntensi ty i. Learn more about medi ci ne bal l throws i ncl udi ng vi deo demonstrati ons of al l our favorite throws here. The Ol ympi c l i fts can be i ncorporated i nto your trai ni ng twi ce per week, the fi rst day Pul l Day wi l l be done as your mai n accessory l i ft on your squat day, and the second day Speed Day wi l l be done pri or to your deadl i ft trai ni ng.
Once the athl ete has competed thei r squatti ng for the day, they wi l l perform one of these pul l i ng vari ati ons up to a rm. I suggest rotati ng the pul l i ng vari ati on that i s used on a weekl y basi s, though I do not advocate changi ng between snatch and cl ean pul l vari ati ons wi thi n one trai ni ng wave— rather change the hei ghts you are pul l i ng from.
The speed day wi l l be done pri or to your deadl i ft trai ni ng and wi l l al so serve to pri me your CNS for expl osi ve pul l s. The speed day i s essenti al l y the dynami c method, but appl i ed to Ol ympi c l i fts. It i s cruci al that short rest peri ods are used seconds.
Jumpi ng, spri nti ng, throwi ng and Ol ympi c l i fts can al l have thei r pl ace i n your trai ni ng. Wi th that bei ng sai d, do not try to uti l i ze al l of these means wi thi n the same trai ni ng wave or for the l ength of the program for that matter. I woul d choose 2 opti ons and perform them for 4 consecuti ve waves. It i s i mpossi bl e to say that someone i s wel l condi ti oned, wi thout prefaci ng what the purpose of thei r condi ti oni ng i s.
Few team sports i mpose a si gni fi cant l acti c l oad on thei r parti ci pants, yet there are numerous teams and athl etes who put themsel ves under tremendous l acti c workl oads to prepare for competi ti on. Footbal l , basketbal l , l acrosse, rugby, soccer, vol l eybal l and water pol o are al l pri mari l y al acti c-aerobi c acti vi ti es, meani ng that they have short burst of i ntense acti vi ti es i nterspersed by peri ods of l ower i ntensi ty acti vi ty, acti ve rest or passi ve rest.
Coaches and athl etes al i ke, must understand that the greater an athl ete becomes at l acti c acti vi ti es, the worse they wi l l become at al acti c acti vi ti es. It i s i mperati ve that before one ai ms to devel op al acti c capaci ty, they fi rst focus on devel opi ng al acti c power, because wi thout fi rst havi ng power than i t i s i rrel evant what they can mai ntai n rep after rep. If you have a runni ng back who runs a 5.
Devel opi ng al acti c capaci ty i s a rel ati vel y si mpl e process, each week you ei ther need to do more work per set wi th the same rest peri ods, do more sets of the same amount of work on the same rest peri ods, or do the same amount of work and set on shorter rest peri ods.
The exerci ses are fai rl y i nterchangeabl e, however they must be somethi ng expl osi ve i n nature: The devel opment of al acti c capaci ty i n regards to the demands of di fferent sports, i s a more compl ex i ssue, especi al l y when you begi n to i ncl ude SPP dri l l s. I have i ncl uded my arti cl e, Condi ti oni ng for Footbal l , whi ch wi l l l ay out my i deas for al acti c capaci ty devel opment for footbal l pl ayers and shoul d al l ow you to extrapol ate i deas out for whatever your sporti ng endeavor of choi ce i s.
The test shown was 6xyd shuttl es Run to the 25yd l i ne and back, three ti mes wi th 70 seconds rest between each of the 6 reps. Offensi ve l i neman were requi red to perform each rep i n under 35 seconds. The j ournal i st i n the vi deo does compl ete the test successful l y, but after the 3 rd rep i s cl earl y swi mmi ng i n a bath of l acti c aci d, yet footbal l i s a total l y al acti c sport, so why do footbal l coaches conti nue to i nsi st upon condi ti oni ng thei r athl etes outsi de of the proper energy systems?
The fl aws i n thi s type of test are abundant, yet thi s test and others l i ke i t mi l e, yd shuttl es, yd runs seem to sti l l be the rul e, rather than the excepti on i n the NFL, col l ege and hi gh school footbal l programs.
It i s wel l how NFL great, runni ng back Earl Campbel l , woul d routi nel y be among the sl owest to fi ni sh hi s teams ti med mi l e, yet he woul d domi nate hi s competi ti on duri ng games. Campbel l i s a perfect exampl e of how havi ng a wel l devel oped l acti c capaci ty does not hel p your abi l i ty i n fact i t hi nders i t to possess great speed, expl osi veness and al acti c capaci ty. To put i t si mpl y, bei ng a great di stance runner makes you a worse spri nter; what do you want on your team, spri nters or di stance runners?
Thi s i s a far more rati onal l y organi zed test that wi l l do a better j ob of measuri ng the pl ayers al acti c capaci ty. Other test that woul d be great to uti l i ze woul d be The Prowler Sprint Test or vari ous sl ed spri nt tests, uti l i zi ng heart rate moni tors. Ask anyone on the street who i s better condi ti oned a marathon runner or a professi onal strongman and 99 ti mes out of , they wi l l say the marathon runner wi thout hesi tati on. The questi on bei ng asked though i s i ncompl ete, i t must be predi cated on: That i s the questi on that too many sport coaches are fai l i ng to ask when they begi n havi ng thei r athl etes run a set of gassers or sui ci des or send them off onto a mul ti pl e mi l e run.
Whi l e the marathon runner i s certai nl y better prepared to run, swi m or bi ke for mul ti pl e mi l es, but the Strongman i s better sui ted to produce repeated hi gh outputs wi th short rest peri ods. You must exami ne what i t i s your athl etes need to be ready for; l ong and sl ow or short and fast? Ameri can footbal l i s a aerobi c-al acti c sport; from a ti me-moti on standpoi nt i t features seri es of pl ays whi ch l ast seconds i n durati on i n whi ch the athl ete wi l l usual l y cover yds and encounter varyi ng resi stance dependi ng on posi ti on.
Dependi ng on the styl e of offense bei ng run and l ength of the pl ay cl ock bei ng used there wi l l be seconds between pl ays and mi nutes between seri es. The understandi ng of thi s i nformati on i s the j umpi ng off poi nt to properl y condi ti oni ng footbal l pl ayers. We use di fferent dri l l s each day to keep the athl etes from getti ng stal e and wi l l do 2 seri es of each dri l l.
Dri l l s used vary by posi ti on group and i ncl ude SPP dri l l s, parti cul arl y for l i nemen. Rest between pl ays i s seconds dependi ng on the ti me of year, styl e of offense they pl ay i n or agai nst and l ength of pl ay cl ock used at thei r l evel of pl ay. Here i s a l ook at some of our staple alactic capacity drills.
Here i s the normal progressi on of dri l l s that we uti l i ze for each posi ti on group: Posi ti onal Start Spri nts yds 1. Posi ti onal Start Spri ntsyds 1. Posi ti onal Start Spri ntsyds 2. Posi ti onal Start Spri nts yds 3. Doubl e Jumps Uphi l l 3. Mi rror Dri l l Defense or 15yd Shuttl e Offense 3. Mi rror Dri l l Defense or 15yd Shuttl e Offense 4. Tri pl e Jump Uphi l l 4. Quadrupl e Jump Uphi l l 5. Prowl er Expl osi ons 5. Prowl er Expl osi ons 6. Grappl er Punches 6.
Speed Skater Jumps 7. KB Squat Jumps 7. KB Squat Jumps The athl etes wi l l perform 2 seri es of each number, for a total of total seri es, dependi ng on the day. Through a 3 week al acti c capaci ty cycl e, we wi l l add one pl ay per rep each week, so Week 1, on Monday, the athl etes wi l l do 10 seri es of 5 pl ays per seri es, Week 2, wi l l be 10 seri es of 6 pl ays, Week 3, wi l l be 10 seri es of 7 pl ays.
Then we wi l l drop back down to 5 pl ays but cut the rest between pl ays by 5 seconds. Rest between seri es remai ns constant at 2. Critically think about how you are conditioning yourself and your athletes. Does it match the energy system demands of the sport? Your Weak Point training day should be structured as the following: Follow one of these 3 week waves: Option 1!
Week 1- 5x, all at the same weight or changing weights, your choice. Week 2- 5x Week 3- 5x Option 2! There are many options you can use to organize your training phases and waves. All of these are viable options and if you like could be adjusted to begin on Sunday, instead of Monday. Another option, possibly the best one, is to train every other day. This is a difficult option for many because your training days are rarely the same, but it allows for ample recovery and gets each wave done a little faster than just a 3 day a week plan.
When training 2 days per week you should put 2 full days between training sessions. They will also take 2 weeks to perform each phase of the training wave.
Athletes training two days a week should not need to deload at the end of each wave. Here I will show you options to incorporate all 3 phases of your training into templates where you lift 4, 3, or 2 days per week.
When lifting 3 days per week, each training phase will be spread out over 9 days. If you have reached a point of diminishing returns with your physical gains, it is definitely time for you to put less energy towards the weight room and more towards practicing the skill of your sport. I reached this point in my track and field career. For this main accessory movement I like to use a variation of one of your other foundation movements.
So if you are benching and squatting in week 1, you will perform deadlift and military variations as your main accessory movements. Dips, chinups, GHRs or good mornings and lunges will do a lot more for your lifts and body than dozens of isolation exercises, and it will do them in a more efficient manner. Using the assistance template from this program, which utilizes lots of supersets, would be an excellent option for athletes who need to gain muscle mass and improve their work capacity.
The inclusion of unilateral work into this assistance template also makes it a solid option for athletes. When you only have 3 exercises to get your work done, you need to choose them wisely, so big compound assistance exercises are your best bet. Always consider training economy and pick exercises that you know produce results for YOU.
Chinups can also be replaced by bentover rows here, this would be a wise decision if you are not good at chinups. Progressing your weight use on dips and chinups can be challenging. The first issue is finding a max in these exercises. I suggest you use your bodyweight plus the weight you use as your max, so someone who weighs pounds and can perform a dip with pounds, would base their percentages off of pounds. This method will cause many people to have to deal with weights that are less than your bodyweight, in this event, I would just simply use your bodyweight for these reps.
After each realization week, take a deload week in which you perform sets of reps with only your bodyweight. Jumping, sprinting, medicine ball throws and the Olympic lifts along with their variations are the best ways to develop speed and high rate of force development and all four of these can easily be integrated into the Juggernaut Method.
When training your jumping 2x per week I prefer to select two different types of jumps, my preferred combination is weighted and unweighted. You may also introduce other variables into this such as seated jumps, jumps out of foam, and the manner in which the jumps are weighted vest, holding dumbbells, ankle weights.
Sets and reps can vary to make up this volume, but I do not advise having more than 5 jumps per set. Make sure that complete recovery is achieved between sets. If you wish to include sprints in your program, I suggest that they replace one day of jumping per week.
It is possible to jump and sprint 2x per week each, but will require you to reduce the volume of your assistance work and monitor your recovery closely. Sprint training for the non-track athlete should consist of sprints between m and should not exceed m of total volume per session.
Complete recovery is necessary between all repetitions, a good rule of thumb to follow when looking at recovery times between sprints is to rest for 30 seconds for every 10m of sprinting performed.
An athlete with higher qualifications i. A faster athlete will need to lengthen their rest periods, as their sprinting is a more CNS taxing endeavor and conversely an athlete with lower GPP i. An out of shape athlete will need to lengthen their rest periods, as their sprinting is a more aerobically taxing endeavor. In the spring of I witnessed a top European sprinter PR of Mind you this athlete weighed no more than pounds.
Here is a look at how I would set up the speed development plan for a big skill player Linebacker or tight end over the course of the entire Juggernaut Method: These are extremely taxing to the CNS and body, so they must be used sparingly, even though the training effect they provide is tremendous. Throwing their explosive power needed to succeed in your endeavor implements, as well as of choice. Throwing will help you build explosive strength with through uninhibited triple extension in multiple directions.
Medicine ball throws allow the athlete to achieve higher velocities than Olympic lifts and are very simple to learn. Medicine ball throws will teach athletes to transfer power from the ground up, the power of the throws must be created from the lower body through the ground up and transferred through the midsection into the arms and through the implement.
When managing the intensity and volume of throws, only volume can be manipulated. The throws must always be done at maximum intensity i. Learn more about medicine ball throws including video demonstrations of all our favorite throws here. The Olympic lifts can be incorporated into your training twice per week, the first day Pull Day will be done as your main accessory lift on your squat day, and the second day Speed Day will be done prior to your deadlift training.
Once the athlete has competed their squatting for the day, they will perform one of these pulling variations up to a rm. I suggest rotating the pulling variation that is used on a weekly basis, though I do not advocate changing between snatch and clean pull variations within one training wave— rather change the heights you are pulling from.
The speed day will be done prior to your deadlift training and will also serve to prime your CNS for explosive pulls. The speed day is essentially the dynamic method, but applied to Olympic lifts. It is crucial that short rest periods are used seconds.
Jumping, sprinting, throwing and Olympic lifts can all have their place in your training. With that being said, do not try to utilize all of these means within the same training wave or for the length of the program for that matter. I would choose 2 options and perform them for 4 consecutive waves. It is impossible to say that someone is well conditioned, without prefacing what the purpose of their conditioning is.
Few team sports impose a significant lactic load on their participants, yet there are numerous teams and athletes who put themselves under tremendous lactic workloads to prepare for competition. Football, basketball, lacrosse, rugby, soccer, volleyball and water polo are all primarily alactic-aerobic activities, meaning that they have short burst of intense activities interspersed by periods of lower intensity activity, active rest or passive rest.
Coaches and athletes alike, must understand that the greater an athlete becomes at lactic activities, the worse they will become at alactic activities. It is imperative that before one aims to develop alactic capacity, they first focus on developing alactic power, because without first having power than it is irrelevant what they can maintain rep after rep.
If you have a running back who runs a 5. Developing alactic capacity is a relatively simple process, each week you either need to do more work per set with the same rest periods, do more sets of the same amount of work on the same rest periods, or do the same amount of work and set on shorter rest periods.
The exercises are fairly interchangeable, however they must be something explosive in nature: The development of alactic capacity in regards to the demands of different sports, is a more complex issue, especially when you begin to include SPP drills.
I have included my article, Conditioning for Football, which will lay out my ideas for alactic capacity development for football players and should allow you to extrapolate ideas out for whatever your sporting endeavor of choice is.
The test shown was 6xyd shuttles Run to the 25yd line and back, three times with 70 seconds rest between each of the 6 reps. Offensive lineman were required to perform each rep in under 35 seconds. The journalist in the video does complete the test successfully, but after the 3 rd rep is clearly swimming in a bath of lactic acid, yet football is a totally alactic sport, so why do football coaches continue to insist upon conditioning their athletes outside of the proper energy systems?
The flaws in this type of test are abundant, yet this test and others like it mile, yd shuttles, yd runs seem to still be the rule, rather than the exception in the NFL, college and high school football programs.
It is well how NFL great, running back Earl Campbell, would routinely be among the slowest to finish his teams timed mile, yet he would dominate his competition during games. Campbell is a perfect example of how having a well developed lactic capacity does not help your ability in fact it hinders it to possess great speed, explosiveness and alactic capacity. To put it simply, being a great distance runner makes you a worse sprinter; what do you want on your team, sprinters or distance runners?
This is a far more rationally organized test that will do a better job of measuring the players alactic capacity.
Other test that would be great to utilize would be The Prowler Sprint Test or various sled sprint tests, utilizing heart rate monitors.
Ask anyone on the street who is better conditioned a marathon runner or a professional strongman and 99 times out of , they will say the marathon runner without hesitation. The question being asked though is incomplete, it must be predicated on: That is the question that too many sport coaches are failing to ask when they begin having their athletes run a set of gassers or suicides or send them off onto a multiple mile run.
While the marathon runner is certainly better prepared to run, swim or bike for multiple miles, but the Strongman is better suited to produce repeated high outputs with short rest periods. You must examine what it is your athletes need to be ready for; long and slow or short and fast? American football is a aerobic-alactic sport; from a time-motion standpoint it features series of plays which last seconds in duration in which the athlete will usually cover yds and encounter varying resistance depending on position.
Depending on the style of offense being run and length of the play clock being used there will be seconds between plays and minutes between series. The understanding of this information is the jumping off point to properly conditioning football players. We use different drills each day to keep the athletes from getting stale and will do 2 series of each drill.
Drills used vary by position group and include SPP drills, particularly for linemen. Rest between plays is seconds depending on the time of year, style of offense they play in or against and length of play clock used at their level of play. Here is a look at some of our staple alactic capacity drills. Here is the normal progression of drills that we utilize for each position group: Positional Start 1.
Positional Start 2. Positional Start 15yd Shuttle Sprintsyds Sprints yds 3.
Double Jumps Uphill 3. Mirror Drill Defense or 3. Triple Jump Uphill 4. Quadruple Jump Uphill 5. Prowler Explosions 5. Prowler Explosions 6. Grappler Punches 6. Speed Skater Jumps 7. KB Squat Jumps 7. KB Squat Jumps The athletes will perform 2 series of each number, for a total of total series, depending on the day.
Through a 3 week alactic capacity cycle, we will add one play per rep each week, so Week 1, on Monday, the athletes will do 10 series of 5 plays per series, Week 2, will be 10 series of 6 plays, Week 3, will be 10 series of 7 plays. Then we will drop back down to 5 plays but cut the rest between plays by 5 seconds.
Rest between series remains constant at 2. Critically think about how you are conditioning yourself and your athletes. Does it match the energy system demands of the sport? Aerobic capacity is the quality the most needs to be developed for success in most sports, or just for anyone looking to improve their health, recovery, performance and physique. Aerobic capacity can be developed rather simply through a variety of means. My favorite to use for myself and my athletes are various Tempo Activity Circuits.
Tempo runs are a staple of the training of elite track and field athletes and were popularized by the late, great, Charlie Francis. If you are performing tempo runs, distances of yds is suitable. It is critical to stay within this intensity range, as going above it will put you into anaerobic development zone or cause you to enter a lactic state and defeat the purpose of the drill. The time intervals you use will be determined by your fitness levels and the nature of the drill you are using.
If you have low fitness levels, you will want to stay on the lower end of this range. Also if you are using a drill, like the Versaclimber, that is more challenging to your muscular systems than say just running, you will want to perform shorter intervals to avoid going lactic. Perform your drill for the prescribed time period or distance, interspersing it with low intensity calisthenic and abdominal work.
Normally I will push the prowler for 20yds at a moderate pace, then perform 10 pushups, 10 blast strap rows or reps of medicine ball abdominals alternating exercises after each rep. Once you perform your tempo activity and calisthenics, have some active rest i. A good rule of thumb is to rest of half of the time that your drill was, so if you did 30 seconds on the bike, then you will walk for 15 seconds after completing your calisthenics. When progressing your tempo work, a good place to start is 2 Sets of 6 Reps of Whatever Time you Choose.
The next week you would do 2 Sets of 8 Reps, then 2 Sets of 10 Reps. Once you are doing 2 Sets of 10 Reps of 40 seconds at your given activity, just continue to perform that on a weekly basis as you will just be at a point of maintenance with your aerobic work. Tempo work can and should be done multiple times per week. You could perform tempo circuits after your upper body training sessions or on off days. These workouts only take minutes to complete and will provide numerous benefits to your training.
Here are some suggestions on how to really push your conditioning hard without taking away too much from your strength work. When you are in a time where you want to push your conditioning harder, you need to reduce the intensity of your weights.
A simple way to take things back on your weights a little bit, is to just perform the minimum prescribed reps during your accumulation and intensification weeks. Only go for broke on your Realization week. Plan out this work. Too often people will mindlessly go about this type of conditioning work and just rely on feel to gauge if they are improving.
Plan your work and work your plan. Pick your battles. Not only will going to complete exhaustion negatively impact your strength levels, it will also have a negative impact on your health and ironically enough, your conditioning.
Vomiting, and the like, are warning signs for your body that you need to stop what you are doing. My competition lifts have always far exceeded my gym lifts and this can be attributed to a well planned peak and ability to focus well during competition.
This is how I organized my peak training cycle for my first powerlifting meet. At the meet I squatted , bench and deadlifted Up to x3 1-Bench: This was at most Projected 1rm from the you should move this an hour long training 3s Wave for a set of 3.
Singles at 1-Bench: The deadlift is 3-Row Variation same as extremely taxing to the previous week: Up to x1 1-Bench: Up to x1, in wraps. If you are this should be halfway competing in wraps, between your opener and this should be about 2nd attempts. Arms 2-Deadlift: Weight selection during these weeks is critical. You are much better off slightly reducing your weights and dominating each session, then going for broke here and grinding through reps.
You will be well served to do a set of 3 with a weight and walk away from it telling yourself you could have done 5, rather than doing a true 3 rep max. Training lifts should be competed calmly and smoothly, save the adrenaline and fire for the platform when it matters.
If you are at lower strength levels, you do not need as long of a deload going into the meet. Less accomplished lifters lack the ability to stress their bodies as much and thus do not need as long to recover. Also a lower qualified lifter, most likely has less muscle mass so they will become detrained faster than their more experienced counterpart.
If you feel this applies to you then I would perform Session 1-Week 5 on the Thursday before the meet and just moved up all the other sessions 2 days closer to the meet. To compress the time even more, you could combine the squat and deadlift sessions in Week 4 into one training session. In addition, to preparing your body for competition through a well planned peak and proper nutrition, you need to also prepare your mind. Visualizing successful lift attempts will go along way towards being successful on meet day.
Fill your mind with positive mental imagery, take 10 minutes at the end each training session or before you go to bed to visualize yourself successfully completing each attempt.
I have consistently added 7. Strongman places a great emphasis on maximal strength, explosive strength, strength endurance and athleticism, all traits which the TJM will help you fully develop. Programming for Strongman is a very challenging task for many reasons such as; different athletes need to emphasize different aspects of their training some have adequate maximal strength but are slow, some need to more event practice, some are well conditioned but relatively weak and each contest is different and will place different demands on athletes.
There are two methods by which I prefer to organize Strongman training templates. The first is to have a separate event day, in which you do events only on that day. The second option is to include events into your gym days, doing the events that compliment the main lift of the day.
Often times the way that your week is structured is dependent on what access you have to Strongman implements. The deadlift is a staple of Strongman contests and some variation of it is found at nearly every show.
Overhead strength is a must to be a great Strongman! By the time this book is released, the first athlete may have gone over pounds in the Log Press and there will be more to come. Maximal and repetition strength is necessary in the overhead events, as contests will often feature one max overhead event and another for reps.
If you want to be a great Strongman, there can be no weak areas. To become well rounded and proficient in all events, I suggest choosing 3 events to focus on per wave and rotating each week through training one for max weight, one for max speed and one for max distance. The bench is the outcast of the Strongman world, but in my opinion still serves a purpose to develop pressing strength and will benefit your overhead abilities.
The aerobic capacity days are critical to helping you improve recovery and endurance and should follow the same protocols outlined in the Conditioning section of this book. TJM 1-Log or Axle: Up 1-Atlas Stones: Perform Work for 4-Weighted Chinups: Using a moderate weight walk as far as possible without dropping the weight at all.
Up 1-Yoke: Using a moderate weight do stone over bar for as many reps as possible in 1 minute. Up 1-Farmers: Using a Row: Abs Shoulders and 3-Yoke: Using a Arms moderate weight 5-Unweighted go as far as Abs possible without dropping the Yoke at all. This type of plan will develop a well rounded and well conditioned athlete and is a good option for those who have limited access to implements.
The other way to structure your Strongman training week is to pair events that share similar qualities to gym lifts and do them in the same training session.
In this version, the events will serve as your supplementary work. Upper body training days will remain relatively unchanged, with the exception of if you have DB Clean and Press or a DB Medley as an event. When looking to pair events and lifts together, I suggest the following Up 1-Deadlift: As heavy from rack 2-Farmers: Load Press: As far as from rack 2-Farmers: A reps 3-Stones: Load a 3-Horizontal moderate weight 4-Accessory moderate weight Rowing: As many 3-Tire Flip: Load a reps as possible moderate weight Pullups: Obviously, you need to have unlimited access to event implements for this template to work.
Continue to perform aerobic capacity development work on 2 or your 3 off days. Nutrition has become far more confusing than it should be. Of course, the dietary protocols that must be adhered to by a competitive bodybuilder or figure athlete are complex, but for the majority of strength athletes who are simply looking to be as big, strong, fast and lean as possible; fairly simple guidelines can be adhered to and help you reach your goals.
Obviously this is a simplification and things such as body type and carb tolerance must be taken into account but the following guidelines will serve most people well: Try to limit carb intake to 1 meal in the evening every days. Training Days: Non-Training Days: Training Day: If you can base your diet around lean proteins, complex carbs, good dietary fats and green stuff aka. These can be used within virtually any physique goal, simply by manipulating qualities or timing.
The quantities listed are what I am usually eating so keep in mind that I weigh normally between and pounds, so adjust accordingly. You can find them everywhere from hardcore powerlifting gyms, to bootcamp classes, to NFL weightrooms, to the set of The Biggest Loser.
It is a great tool that can be utilized to develop speed, strength, power and endurance, as well as enhance recovery and rehabilitate injuries. Lactic based training has a very small or nonexistent role in the training needs of most athletes. It is very simple for people to associate good work with hard work, but the two are far from the same. Vomiting is a defense mechanism for your body, it happens because your body is telling you that something is wrong and you need to stop what you are doing.
Tempo runs also may be impractical to perform for those living in cold climates during certain times of the year. Once you finish your push, you will either do 10 pushups or reps of bodyweight abs alternate between the two after every rep. Then you will perform seconds of active rest ie.
Start by performing 2 sets of 6 reps and add 2 reps per set each week, until you are doing 2 sets of 10 reps. The workout will breakdown like this If you choose to increase distance or add weight, be gradual in your increases. While there are still some PTs who will employ leg extensions Cringe! Marching drills with the Prowler also allow the patient to keep the quads under tension for a long time which will recondition the muscle and improve strength endurance, while restoring work capacity.
When developing Alactic Power and Capacity it is critical to keep your work intervals to under 6 seconds. When developing power, complete rest is necessary, so a minimum of 90 seconds should be taken between sets. Capacity rest intervals will be determined by the sport being trained for but a good starting place is 30 seconds. When doing these pushes you will walk from push to push, also between sets you want to stay walking to improve recovery.