This though is not the case with medicine ball throws, as you will release the ball at the finish and accelerate throughout the movement. Medicine ball throws are not relegated to purely linear triple extension on the vertical plane, like Olympic lifts are. The velocities achieved during explosive medicine ball throws are also much closer to those occurring on the field of play.
SU B M A X IM A L T R A I N I N G Submaximal training is a great option for both the lifter and the athlete because it is less taxing to the central nervous system and joints, allows you to build confidence, gives you the ability to make small incremental gains over a long period of time and for the athlete who also must develop sporting skill, it does not rob you of your energy needed to devote towards your sport practice, which is the most critical component of your success.
Training with near maximal weights is certainly a proven method to improve your limit strength, but is also a recipe for overtraining and injury. When using submaximal loads and setting rep records, you can avoid ever missing a lift. Missing lifts is a bad habit that will ruin your psyche as a lifter. 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.
The legendary sprints coach, the late Charlie Francis, likened the central nervous system to a cup, explaining how a cups capacity is finite. Everything the athlete does will fill that cup up to some degree, with high intensity stressors practicing at maximal intensity, sprinting, max effort or dynamic effort weights, throws, jumps filling up the cup the most.
An athlete needs to fill up their cup with what is the most important, sports practice and its accompanying drills and all physical preparation tasks need to compliment that. If the cup overflows, the athlete is overtrained, which is a long and arduous process to recover from. Plain and simple, never miss reps. Missing reps is a bad habit to get into and will damage your psyche and confidence. By training with submaximal weights, you should easily be avoided.
Whether it is due a difference in training age, genetics or anything else, it is inevitable that all lifters will be unique in their progress. Knowing that, why would you move your training weights up by a standard increment.
The Juggernaut Method is driven by your progress, which will be unique from anyone of your training partners. Moving up your weights from week to week is very necessary to make progress, it is the most basic form of progressive overload. How much to move them from week to week though is a more complicated issue.
I want my athletes to motivated to push their rep maxes as hard as possible and to motivate them towards this I want their increments to be driven by their rep maxes. I will explain later how this will work. Rep records are an integral part of this program. Too many athletes are absorbed in their 1-rep max. Take this into account when comparing rep records from vastly different rep ranges. Note that their is a great difference between something being simple and something being easy.
When examining the training programs of top lifters, there are great differences from one athlete to another, but there are a few key things that they all share in common. They bench, they squat, they deadlift and they break PRs.
Focusing on big lifts, good technique and making small improvements each session will yield you great results in the long run. Strength is a long term investment, many top lifters have added a few pounds of muscle per year and a few pound to their lifts per year, but those years add up.
Consistency is king, so be patient, stay consistent and you will make great progress. These phases consist of 4 training sessions each. They are high volume sessions designed to allow you to develop the skill of the lift, increase work capacity and become masterful within the given rep range. Your working max is the number that all your percentages will be based off of.
Being conservative in choosing your initial working max is key to making progress over the long term. So if your recently benched x1, you will use as your working max. Training to failure weak after weak is taxing to the body and a difficult task to recover from, so it is important that you pick your battles and have a goal each week.
During the Accumulation Phase I suggest that an athlete leaves reps in the tank on their final work set. So once the minimum, prescribed reps have been completed, an athlete can continue performing reps but should be mindful to stay reps shy of failure.
During the Intensification Phase an athlete should end their final set reps shy of failure. During the Realization Phase, no reps should be left in the tank. Maximal effort is required on the AMAP as many as possible set. It is also important for you to have a goal in mind for your final set each week, do not step under the bar for the final set with the mindset that you are just gonna see how you feel.
You should know at the beginning of each wave what your goal is for the final set of each phase. Having set goals will be of immeasurable benefit in your training.
Your working max will be adjusted at the end of each wave depending on your performance during the Realization Phase. For every rep you perform over the standard The standard is 10 in the 10s Wave, 8 in the 8s Wave, etc you will move your working max up a set amount. I also advise setting a cap on the amount which you can move your working max up.
This cap should be set at 10 reps above the standard. So if an athlete performed 22 reps during their 10s wave, which is 12 reps beyond the standard, only 10 of those reps would be considered when adjusting the working max. These very high reps are common in young or inexperienced athletes who are performing their first waves. Which of these increment per rep options you choose to use is very important and dependent on a few things.
For example an athlete with a pound working max in the deadlift who moves their working max up 20 pounds from one wave to the next is only making a jump of 4. It will be much more difficult for the athlete with the lower working max to make their reps and continue progressing after making such a significant jump, so the athlete with the bench max should decide to only make 1. For example, an athlete with a pound bench and pound deadlift could be well served to decide to make 2.
You need to choose the increment which allows this to happen. I will lay out a few scenarios for you to get a better idea of what I mean by this. If they move their working max up by increments of 5 pounds, their new working max will be pounds 5.
This athlete is fine to use 5 pound increments in this situation. If they move their working max up by increments of 2.
This athlete should instead use 1. If the difference here is 1. If it is less than 1. Choosing which increments per rep to use when adjusting your working max is an important decision and one that can have great impact on your future progress. If you are still unsure about which is the right decision for you, err on the side of caution and use the smaller increment. Here is my 8s Wave: BE NCH- S Q UAT- 6 85 MI LI TA RY-2 4 5 DE A D- 6 2 0 Accumulation x8, 8, 8, 8, x8, 8, 8, 8, x8, 8, 8, 8, x8, 8, 8, 15 10 15 8, 16 Intensification x3, x3, x3, x3, x3, x3, x3, x8, 8, 11 x8, 8, 12 x8, 8, 10 x3, x8, 8, 8 Realization x5, x3, x5, x3, x5, x3, x5, x2, x1, x2, x1, x2, x1, x3, x11 x11 x11 x2, x1, x11 Deload x5, x5, x5, x5, 95x5, x5, x5, x5 x5 x5 x5, x5 The number in parentheses next to each lift at the top of the column in my working max for this wave.
Notice that I am taking the last set to at least the prescribed reps every week. With only one exception did I stop at the minimum 8 in this case reps and that is only because I was feeling poorly that day. The fact that I did 11 reps on my final set during the realization week for every lift is purely coincidence.
I use 2. With that being said, I moved my working maxes to There are many ways to deload, the most important thing to consider during a deload though is recovery, not work. These percentages should be based upon your working max from the wave you have just completed, NOT your new adjusted max for the upcoming wave. Warmups are also a great time to build General Physical Preparation in the lifter. It is important to understand the difference between general work capacity and special work capacity.
While general work capacity is the basis of all work capacity, it will only get you so far, as it is special work capacity i. Your general warmup will be aimed at developing your GPP while your special work capacity will be developed through the type of high volume, high frequency, controlled rest period training, The Juggernaut Method will put you through.
Band X Walks-2x10 yds each way 1d. Band TKEs-2x20 each leg 2. KB Swings x, fire glutes as hard as possible at top of rep 3. The Inverted Juggernaut Method is exactly what is sounds like, an inversion of the sets and reps during the 10s and 8s wave.
I now believe this to be a superior structure because it allows for higher quality technique and bar speed on every rep. For example, the 1st set may have 10 identical looking reps, while the 2nd set has 8 good reps and 2 poor reps either from a technical or velocity standpoint , 3rd is is 7 good and 3 poor, 4th is 6 good and 4 poor and the 5th is 5 good and 5 poor. In this scenario, the athlete performed 36 good reps and 14 reps that reinforced poor technique.
When performing submaximal work with the goal of improving maximal strength, it is critical that all reps are done at or near maximal velocity and with great technique, the identical technique that you would use under maximal weights. Another great benefit to utilizing the Inverted Juggernaut Method, is the development of special work capacity. Performing high volume work high volume through a large amount of sets on controlled rest period will prepare your body like nothing else can to perform high quality work.
If you are not fit enough to handle the workload within these time parameters, just add a fixed amount of time to them i. When performing this type of high frequency, high volume training, I would encourage you to perform the minimum prescribed reps of each session, instead of the usual practice of taking the final set past the prescribed number.
Try to pick exercises that train different aspects of the lift, either different ranges of motion or stress different muscle groups. This idea of building flexibility into your programming is known as the consolidation of stressors. Over the course of the training cycle, you must begin to remove or reduce focus on the less necessary from the training plan. The idea of consolidating your intensive training stressors is critical because you cannot continue adding to a training plan and you can only intensify so many things at once.
The legendary sprints coach, Charlie Francis, likened your Central Nervous System to a cup, all the training you do fills up that cup to a varying degree and once the cup overflows, you have become overtrained.
Consolidating intensive training stressors over the course of a training plan is critical to provide recovery time and keep your cup from overflowing. The first step in being able to consolidate intensive training stressors over the course of a training plan, is to identify what is an intensive stressor and what is not. Intensive training stressors for the athlete consist of the following: Practice Practice drills or scrimmages done at competition intensity.
Due to the fact that practice schedules vary so widely and are often without a planned intensity structure, they will not be included within this discussion. This also includes upper body jumps, i. Throws Maximum intensity explosive throws. SPP Drills These are special drills that mimic the velocity, duration and direction of sporting activities.
These will vary too greatly from sport to sport to list all the options here. Alactic and Lactic capacity work, particularly highly lactic work like that what is often popular among combat athletes, is very stressful to the body and requires ample recovery.
Avoid letting your accessory lifts to primary lifts. For the purposes of this article, all of the microcycles we will discuss will be 3 weeks long. An important idea to understand in the context of this article is output. The speed, distance, weight, velocity capable of being achieved in a given exercise by a particular athlete is its output. With that being said, understand that maximum velocity Yards or Meters per second is the ultimate measure of sprinting output, weight the ultimate measure of lifting output and distance either vertical or lateral the measure of jumping and throwing output.
Some exercises are more conducive to higher outputs; for example higher velocities can be achieved in flat land sprints than hill or sled sprints; depth jump variations and multiple response jump variations produce higher ground contact forces and output capabilities than single response box jumps, bilateral barbell lifts allow for greater weight high output to be moved than unilateral or dumbbell movements. For example, an Olympic sprinter is capable of far greater maximal outputs than a high school athlete.
To further illustrate this point; it is possible for many of my high school athletes who run in the As you progress through a program you should move from exercises with reduced output capabilities to those which allow for greater outputs. Doing this will limit your output capabilities, which is fine during this time period because you will most likely be in a slightly detrained state and wont be capable of high level outputs anyways.
Also due to the relatively low strength levels that athletes like this possess, it is difficult for them to overtrain the CNS. This is done by design to allow the athlete to allow the athlete to train with a high frequency and learn the necessary techniques of the various movements required to improve speed, power and strength.
Hamstring pulls , as the body is not prepared for high velocity sprinting. In respect to medicine ball throw training volume, you must reduce total throwing volume from week to week because you will inevitably be able to produce higher outputs from week to week due to practice in the movement and continually improving power capacity.
During this 6 day week you will go through 1 day of high, medium and low volume day for both your upper body and lower body primary weights. I would also suggest choosing 3 different primary exercise variations for both the lower and upper body, this will give you more flexibility when looking to consolidate your work as time goes on which is critical when applying these ideas. As you move through this period, your output abilities will have increased, as will your need to allow more time for recovery.
Progress you sprinting drills, up one level, i. Since you are now capable of significantly higher outputs, you must now change the structure of the training week to reduce the frequency of training. For this we will move to 2 upper body and 2 lower body training days per week, with one day serving as a primary session Max Effort work and the second day serving as a supplementary session.
The supplementary weights session should feature a lower output exercise as the first movement and should be loaded in a submaximal nature; below I list repetition ranges for the supplementary movements, to ensure that each is being done submaximally you should feel as if reps are being left in the tank each set.
For sprint training, I would now dedicate one day towards maximal speed work and the second day towards acceleration work. To further consolidate intensive training stressors you must move towards a full body training template, moving all of your intensive training means to the same days, reserving the other days solely for supplementary work and aerobic capacity development drills.
Notice that you have now gone from 6 medium intensity days in Cycle 1 during each training week to now finally, 2 extremely high stress days, 1 medium day, 3 low days and a day off. This type of structure will allow for ample recovery between intensive sessions.
Once you have reached this point in your training, depending where you are relative to your competition schedule, you would continue to repeat a similarly structure plan to this final cycle.
Consolidating stressors is critical to perform throughout the creation of annual plan to provide your athletes with increased recovery time as their output abilities improve. I disagree with this idea and feel that the 10s and 8s waves are a necessary aspect of the training plan and while not necessarily building maximal strength, they are building the foundation for big lifts to come.
I do understand how some are uncomfortable going weeks or months without handling maximal or near maximal weights , even though I went for 4 months without squatting anything over , leading up to my first pound squat. A way to structure your training, to allow you to more frequently handle heavy weights, is an undulating periodization model.
This undulating periodization model is simple and just rearranges the wave structure of The Juggernaut Method. To perform the undulating periodization model follow this structure: Weeks 10s Wave Weeks 5s Wave Weeks 8s Wave Weeks 3s Wave Using this structure you will follow the same rules in moving up your working max as you normally would in the original Juggernaut Method. Instead of being confined by the traditional 7 day calendar week, we would expand the week giving 2 extra recovery days and adding a weak-point training day.
We identified my upper back and ab strength as the limiting factor in my squatting and deadlifting ability and wanted to have a separate day dedicated to improving these areas. Upper back and ab strength, or lack there of, are probably the most common weak areas for lifters and athletes. This is the case because so often upper back work is relegated to after main pressing work when the body and mind are both fatigued.
Also since no competitive lifts directly test the strength of the upper back, its development is often overlooked but improved upper back strength will improve your performance in all competitive powerlifts, olympic lifts and strongman events.
Ab work faces a similar feat to upper back work, as it is almost always relegated to the final part of a training session and I can certainly attest to the fact, that by the end of a hard session it becomes too easy to justify skipping it. Skipping ab work, or even not giving it the attention and energy it deserves, will certainly harm your progress in all lifts and athletic endeavors. Improved ab strength will make you squat, clean, press and deadlift more, it will also make you run faster and jump higher, as well as prevent injuries.
Day 7 Military Press will be structured as a normal military press day, featuring your pressing work and accessory pulling work. Your primary movement will follow the traditional Juggernaut Method structure. Whichever you choose as your primary movement, you will choose the other as your secondary movement, so as to keep balance between your vertical and horizontal pulling.
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. 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. If you want to really take your training to the next level, check out excellent literature below from Chad Wesley Smith. Check out the Juggernaut Method 2. Juggernaut Method Base Template Spreadsheet. One of the most popular novice lifting programs, Starting Strength is a textbook literally strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger.
If you're looking to start lifting and want something that works, this Google spreadsheet is a…. Update: A new spreadsheet for this program is now available. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below. Brandon Lilly, one of the greatest powerlifters raw and geared still competing, published the Cube Method "out of my absolute frustration with my training, myself, and the sport of powerlifting.
Texas Method Routine Overview The Texas Method is a strength program that focuses on training 3 days a week and hitting a new PR each week, making it ideal for intermediate lifters that can still progress on a weekly basis. Each training week represents one…. Renowned for its specificity, frequency, and intensity, the Bulgarian Method has long been a curiosity in the weightlifting and powerlifting world.
It is an advanced form of training and is not recommended for beginners or early intermediates. It requires a solid understanding of knowing your….
Doug Hepburn has become synonymous with brute force and sheer simplicity.
0コメント