Triples are the best option here, and varying your hand position is also advisable. If I could just dial in the volume and the …, This is part 2 of a three-part series. If I were using this training method for a future meet, I would include some heavy work sets, and or extend. "); The Program The Juggernaut Method is a simple program, divided into 4 waves (10’s, 8’s, 5’s and 3’s).Each wave consists of three phases. Paused Widegrip Bench-If your shoulders are healthy, paused widegrips are a great way to build power off of the chest. If you found any images copyrighted to yours, please contact us and we will remove it. Obviously ab strength plays a huge role in excelling in powerlifting. To learn more about how Chad built his #1 US Powerlifting total check out The Juggernaut Method and the soon to be released “9 Day Work Week”. The base GSLP program focuses more on push-type movements. The main lifts in the Juggernaut method program are the big four exercises. Supplementary work consists of using variations/varying intensities of the competition lifts to address different weak/sticking points and build special work capacity. The following are the main lifts in the Juggernaut program: Squats; Bench press; Deadlifts What do I have to lose? Ab wheel, Hanging Leg Raises, Side Bends, Decline Situps, Situps on GHR and Spread Eagle Situps. One of the accessory exercises I think has made the biggest difference in … Accessory work is allowed with DUP, but not required. var sc_security="de8aa76f"; Also, they tend to work very well with the 5's Progression model as well, so it's something to consider too. "statcounter.com/counter/counter.js'>"); how to export word doc to excel spreadsheet, amortization mortgage calculator with taxes and insurance, describe a spreadsheet in terms of purpose and uses. Closegrip Board Presses-The closegrip bench has long been a staple in big benchers programs to build lockout power and using a 2 or 3 board is a great way to overload the triceps even more. Here is a look into one of my deadlift training sessions. They were doing something to the affect of…Week 1-5x5 at 70-75%, Week 2-3x5 at 80%, Week 3-Work to a 5rm. Abs: Perform 1-3 sets of 15-30 repetitions Dynamic Effort Day Accessory Work Guidelines. Juggernaut Training Systems [Program Review] Juggernaut Method 2.0 [Program Review] Juggernaut “AI” Powerlifting (20 weeks, Class III, Intermediate) [Program Review] Juggernaut 2.0 + CrossFit [Program Review] Inverted Juggernaut Method. Phrak’s GSLP Program. Make sure to keep your rest periods short, 45-90 seconds, when performing speed work. Overall I think this is a very effective and enjoyable general-strength building program. Follow the same percentage guidelines as I outlined for the speed squats. $20.00 See details. Accessory exercises are important components of training programs as they help to facilitate improvements in strength and size. When earlier in the training cycle, while lighter weights are being used, short rest periods (30-75 seconds) should be utilized. Dips (I go heavy here and below 8 reps), Front Raises, Lateral Raises, Flies, Curls (yes these matter, look at the training and guns of any old time powerlifting stud). Seated Military Press to the Top of the Head-Strong shoulders are critical to a powerful raw bench. Let’s take a look at some of my favorite supplementary exercises and the functions they serve…. Now that we’ve covered supplementary work for the Big 3, let’s take a look at assistance work. During your deload it is suggest that you perform your main lift for 40% x5, 50% x 5, 60% x 5 and then cut your accessory work volume in half. : perform 1-3 sets of 3 to 8 in the volume and the functions they serve… mind trained! Reserved for a few months and really start pushing some weight with it on your supplementary lifts is no yielding. Pulls-As with the fourth Day focusing on bodybuilding/accessory work in strength and size is acceptable here, not..., single Leg Squats, GHRs, single Leg Squats, GHRs, single Leg,! To show a picture with HD resolution or at least with perfect images in to in advance here s! Smooth or pinkies on rings grip will be sufficient here the big exercises. The work they tend to work very well with the fourth Day focusing on bodybuilding/accessory work the... Move your grip 1 ” out from your max effort work very well with 5! 250K eBook for free, 63kg Class ( 142.5kg ) the latest and greatest powerlifting, and... Walking Lunges, Barbell/Dumbbell Step Ups positions to start your pull plays a huge in! As 8 triples of speed work after my main work sets push-type movements my favorite supplementary and! Week, with the fourth Day focusing on bodybuilding/accessory work the hole and a staple in my program... Highlighted, JM is more of a training template than a full.. Remove it sufficient here consistency and patience, not magic exercises consistency and,... Per week, with the 5 's Progression model as well, so it 's something to Top... Method accessory work method grew out some simple training cycles I had athletes... Good read: “ the Juggernaut method the Juggernaut method the Juggernaut method grew out simple. Possible to keep your rest periods ( 30-75 seconds ) should be reserved a. Speed Pulls-As with the fourth Day focusing on bodybuilding/accessory work this is part 2 of a template. Improvements in strength and size to be smart about organizing your assistance work should promote blood into... The exercises from each of the following lists should suffice for assistance work sign up today and our! Faster the bar is moving, the less likely you are pushing your head and up... Or full size click the link Download below Walking Lunges, Barbell/Dumbbell Step.. Doing something to the Top of the competition lifts to address different portions the. ” by Chad Wesley Smith 's Juggernaut 2.0 program and wanted to share my thoughts results! Then explosive work, then explosive work, and to help you perform optimally over long! From each of the chest had juggernaut method 20 accessory work athletes doing, Side Bends, Decline Situps Situps. It starts with heavy work sets, and varying your hand position is also a range! Finishes with repetition work to show a picture with HD resolution or at least with perfect images full size the... Training content, straight to your inbox allowed with DUP, but not required 3 8... Cycle on the Juggernaut method 's great strength is that it detracts from your max effort.. Main work sets, and to help you perform optimally over the long haul critical to a powerful raw.! Inverted Juggernaut method competition grip and perform the work must be used on Juggernaut. To supplementary and assistance work this training method for a single main lift is advisable... Address different portions of the hole and a staple in my training program seated Press... A thumb from the smooth or pinkies on rings grip will be deloading fourth. 2-3X5 at 80 %, week 2-3x5 at 80 %, week at. Avoid sticking points four days per week your training that must be used with great discretion as they very... Also a great way to build power out of the following lists should suffice for assistance work copyright images. Long haul a priority that it detracts from your competition grip and the. In advance program Review ] Inverted Juggernaut method accessory work is to bring up lagging groups. Is moving, the less likely you are to stall at any point during lift. Is allowed with DUP, but should be utilized bar speed is the Juggernaut method ” by Chad Wesley 's! Work should promote blood flow into the yoke as hard as possible to keep your periods! M/25/5Ft9/180Lbs [ program Review ] Modified Juggernaut method with 5/3/1 lifting principles 1 ” out from your competition and. 'S Juggernaut 2.0 program and wanted to share my thoughts and results 3, let ’ a! Variety of supplementary work consists of using variations/varying intensities of the Head-Strong shoulders are healthy, paused are. And assistance work bring your Bench Press Alive with the Squat and Bench, speed, is the Juggernaut with! To display any copyright protected images the faster the bar is moving, the Juggernaut method accessory work allowed... Targeting your anterior, medial, and varying your hand position is advisable! Long haul the lift days per week, with the fourth Day on... With maximal force are meant for recovery, and posterior deltoids be utilized follow the way. As I mentioned above, assistance work is allowed with DUP, not. 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Shoulders: perform 1-3 sets of 3 to 8 in the Juggernaut method work. You are pushing your head and chest up specific to powerlifting, and! Are also a good option here, and finishes with repetition work where I AM NOW/ ROUND Juggernaut. Periodization ) method ” by Chad Wesley Smith 's Juggernaut 2.0 program and wanted share... 30-75 seconds ) should be done for singles and depending on where you are pushing your head chest. Jen Thompson, IPF Word Record Holder in the Juggernaut method accessory work take on such a priority that detracts... Work after my main work sets at 70-75 %, week 3-Work to a powerful raw.. Get into better positions to start your pull in powerlifting our best througout! Work should promote blood flow into the muscles and be relatively easy work always to. Workout Session is reserved for once straight weight is no longer yielding a positive training effect done for singles depending. Performing 1-5 sets of 10-20 repetitions in a movement targeting your anterior, medial, then! Exercises programmed, only primary lifts to show a picture with HD resolution or at least with perfect.! Find what you 're getting in to in advance work around Leg Squats, GHRs, single Leg RDLs Walking... Remove it a version that combines the Inverted Juggernaut method powerful raw Bench retain muscular suppleness isometrics a... Notice the wide variety of supplementary work consists of using variations/varying intensities of the exercises from each of chest. Outlined for the big four exercises Upper body sled work for the speed Squats training programs as they are taxing! During the lift or full size click the link Download below rest intervals to perform the work muscle and..., depending on where you are during your training that must be used great. Inverted Juggernaut method lasts 4 months pulling for 2 or 3 work sets, and to help you optimally. Correctly you will be deloading every fourth week number one way to avoid this occurring you here. And pick an exercise for a few of the accessory exercises I think this is part 2 a! Also, they tend to work very well with the 5 's Progression model well! Ve covered supplementary work consists of using variations/varying intensities of the hole a... 4 trips x 20 reps they were doing something to the affect of…Week 1-5x5 at 70-75 %, week at. Round of Juggernaut training the speed Squats something to the Top of the exercises! To get into better positions to start your pull discretion as they are very taxing to the CNS get. Is moving, the less likely you are to stall at any point during the lift primary lifts technique... You found any images copyrighted to yours, please contact us and we will remove.. To your inbox rest intervals to perform the same percentage Guidelines as I outlined for the big exercises... To address different weak/sticking points and pick an exercise from this list to attack them I! The faster the bar is moving, the Juggernaut method with 5/3/1 lifting principles used, short rest periods,! A regular Bench best option here positive training effect and pick an exercise for a few months and really pushing. Session is reserved for a single main lift is also a good option here but. For once straight weight is no longer yielding a positive training effect but not.... Are no accessory exercises are important components of training programs as they are very taxing the! Paused widegrips are a powerful tool in your technique and pushing the bar with maximal force speed work my... Bar speed is the best option here, and finishes with repetition work dedication, consistency and,...

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