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JUGGERNAUT METHOD 2.

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THE J UGGE RNAUT ME THOD 2. 0
STRE NGTH, SPE E D AND POWE R F OR E VE RY ATHL E TE
by CHAD WESLEY SMI TH
JUGGERNAUT METHOD 2.0 2
TABL E OF CONTE NTS
ABOUT THE AUTHOR 5
WHAT I S THE J UGGE RNAUT ME THOD 5
J UGGE RNAUT TRAI NI NG PHI L OSOPHY 7
THE PROGRAM 15
WARMUPS 23
I NVE RTE D J UGGE RNAUT ME THOD 27
CONSOL I DATI ON OF STRE SSORS 30
UNDUL ATI NG PE RI ODI ZATI ON MODE L 41
TJ M AND 9 DAY WORK WE E K 42
SE TTI NG UP YOUR TRAI NI NG PL AN 45
ASSI STANCE WORK 52
WE I GHTE D DI PS AND CHI NUPS 58
I NCORPORATI NG SPE E D AND POWE R WORK 60
I NCORPORATI NG OLYMPI C L I F TI NG 66
CONDI TI ONI NG 69
CONDI TI ONI NG F OR F OOTBAL L 77
PE AKI NG F OR A POWE RL I F TI NG ME E T 85
TJ M AND STRONGMAN 89
ALTE RNATI VE E XE RCI SE S TO THE BI G 4 99
J UGGE RNAUT NUTRI TI ON 100
J UGGE RNAUT COOKBOOK 103
I NTE RVI E W WI TH NF L L I NE MAN AL E X PARSONS 107
JUGGERNAUT METHOD 2.0 3
With an accessible approach, rooted in proven performance enhancement strategies,
Chad's Juggernaut Method 2.0 is a truly complete training program. Not often will you
find a product that covers all the training demands an athlete needs to excel at his or her
given sport, and organizes them in a logical and productive fashion. Best of all, Chad
has made the program adaptable to athletes of any sport, at any level. If you want to
take your training, or your team's training to the next level I highly recommend you check
this out!
GREG ROBI NS
STRENGTH AND CONDITIONING COACH
CRESSEY PERFORMANCE | WWW.GREGTRAINER.COM
I wanted to say thank you and to share with you my success under your Juggernaut
program. By utilizing your program I have hit a lifetime PR in my overhead axle press at
245 lbs. I also hit new lifetime PR's in my deadlift and my squat. Having competed in
Strongwoman competitions for many years using a strength program I thought was the
best, I was skeptical at first. However I am now a believer! Go Juggernaut or go home!
KRI STI N RHODES
4 TIME AMERICA'S STRONGEST WOMAN STRONGWOMAN NATIONAL CHAMPION
When the original Juggernaut Method book came out I picked it up right away because I
am always looking to explore and experiment with new methods in training. As the owner
of a sports performance facility for high school and college athletes I get paid to produce
results and improvements in strength and power. We have used the Juggernaut Method
for the past couple years since the book came out. To say the results have been
impressive would be an understatement. 75 100 pound increases on squats, 30 50
pound increases on bench press were common, and in many cases, this is with athletes
who were already fairly strong relative to their bodyweight. I also like it because it works
well across the board for younger and weaker athletes as well as stronger and more
experienced ones. It is our go to methodology for programming our main lifts. With The
Juggernaut Method 2.0 Chad has stepped it up a level again. Dont think this is just the
old Juggernaut book with a couple of bells and whistles added. The new version is
packed with new information and would, in my opinion, benefit anyone from the average
joe training in his garage to the professional strength and conditioning coach like myself.
ANDY HEPLER
HEPLER STRENGTH AND CONDITIONING | WWW.HEPLERSTRENGTH.COM
JUGGERNAUT METHOD 2.0 4
ABOUT THE AUTHOR
Chad Wesl ey Smi th i s the owner and head performance coach at Juggernaut
Trai ni ng Systems. In addi ti on to hi s duti es at Juggernaut, Chad i s the Ameri can
Record Hol der i n the squat at the 308 pound wei ght cl ass wi th a 905 pound
effort i n j ust a bel t and knee wraps.
Smi ths total of 2165 was among the top 10 i n the Worl d duri ng 2011 when i t
was achi eved. Smi th i s al so a two-ti me nati onal champi on i n the shot put wi th
a PR of 19.46m. Smi th i s now a competi ti ve Strongman wi th hi s eyes on
competi ng i n the Worl ds Strongest Man contest i n the comi ng years. At
Juggernaut, Smi th has produced countl ess hi gh l evel athl etes, i ncl udi ng 7
pl ayers who were drafted i n the 2012 NFL Draft, i ncl udi ng Shea McCl el l i n, the
1st round sel ecti on of the
Chi cago Bears. Smi th has al so
hel ped over 50 athl etes i n the
l ast 2 years conti nue thei r
careers on athl eti c schol arshi p.
There are mul ti pl e Juggernaut
athl etes competi ng for USC,
UCLA, Uni versi ty of Washi ngton,
Harvard and other presti gi ous
uni versi ti es.
WHAT I S THE J UGGE RNAUT ME THOD
The Juggernaut Method grew out some si mpl e trai ni ng cycl es I had my athl etes
doi ng. They were doi ng somethi ng to the affect ofWeek 1-5x5 at 70-75%,
Week 2-3x5 at 80%, Week 3-Work to a 5rm. I normal l y i ntend for a 5rm to be
done around 85% and my athl etes woul d compl ete thei r set of 5 wi th 85% and
JUGGERNAUT METHOD 2.0 5
then often another wi th 5-15 pounds more. They woul d then ei ther perform
another wave of 5s wi th a new exerci se or move onto a si mi l ar program of 3s i n
the same l i ft. The program was worki ng pretty wel l .
Duri ng a break from my track competi ti ons I deci ded to gi ve thi s pl an a try
mysel f. In the squat the fi rst week I di d 455 for 5x5, the next week I bui l t up to
495 for 3x5, and i n the thi rd week 545x5. Immedi atel y upon racki ng the l ast
rep, I had a real i zati onI shoul d have kept goi ng. Fi ve reps wasnt hard, I coul d
have done 8, I shoul d have done 8. That began the process of me cri ti cal l y
thi nki ng about thi s si mpl e program, fi ne tuni ng i t and maki ng i t grow i nto what
you see before you now.
The Juggernaut Method has grown out of 3 mai n i nfl uences: Ji m Wendl ers
5/3/1, the trai ni ng of the great Doug Young and Bl ock Peri odi zati on. From 5/3/1
i t takes the i dea of a progressi ve overl oad system of percentages, maki ng smal l
i ncremental gai ns, setti ng rep maxes and si mpl i ci ty.
Doug Young, a tremendous physi cal speci men and top bench presser from the
1970s, uti l i zed rep records to i nfl uence hi s trai ni ng wei ghts on a weekl y basi s.
Youngs trai ni ng woul d focus on a fi nal l i mi t set each sessi on. For exampl e, he
woul d perform 4x6 for a few weeks but i nstead of performi ng onl y 6 reps on the
l ast set, he woul d perform as many as possi bl e and for every rep beyond 6
compl eted, he woul d adj ust the next weeks wei ghts accordi ngl y. The
Juggernaut Method borrows thi s i dea of adj usti ng the athl etes trai ni ng wei ghts
based on thei r performance, i nstead of j ust a standardi zed number.
When I say that the Juggernaut Method has been i nfl uenced by Bl ock
Peri odi zati on, i t i s more i n spi ri t than practi ce. Bl ock Peri odi zati on i s broken
i nto 3 phases: Accumul ati ona hi gh vol ume general phase, Intensi fi cati on
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Juggernauts 2012 College Football Prep Class was filled with tremendous workers and athletes
where i ntensi ty i ncreases al ong wi th speci fi ci ty, whi l e vol ume decreases, and
Real i zati on-i n whi ch i ntensi ty reaches a peak duri ng the competi ti ve season. I
have borrowed thi s l anguage i n the form of an Accumul ati on, Intensi fi cati on and
Real i zati on week wi thi n each trai ni ng wave. I wi l l di scuss the i dea behi nd each
week a bi t l ater.
The Juggernaut Method i s an effecti ve trai ni ng pl an for a wi de vari ety of
di sci pl i nes, from any sport that woul d benefi t from i ncreased strength, speed
and power, to competi ti ve powerl i fters or strongmen.
J UGGE RNAUT TRAI NI NG PHI L OSOPHY
Al l of the Worl ds strongest and fastest athl etes trai n di fferentl y, some front
squat, some back squat, some power cl ean some dont and whi l e these
di fferences i n trai ni ng exi st everywhere, there are a few thi ngs they al l have i n
common, they al l Spri nt, Jump, Throw and Li ft. These movements are the
foundati on of al l athl eti ci sm and therefore shoul d be the foundati on of your
trai ni ng. Focusi ng your trai ni ng on these basi cs wi l l get you stronger, l eaner,
faster and more powerful i n every way. Lets exami ne each el ement a bi t more i n
depth.
SPRI NT
Spri nti ng i s the hi ghest vel oci ty that the human body can move and because of
thi s, i t provi des a tremendous sti mul us to the body. If you have ever seen a hi gh
l evel spri nter, you know that they are thi ckl y muscl ed through the l ower body,
shoul ders and back, whi l e bei ng absol utel y shredded. The hi gh vel oci ty and
whol e body nature of spri nti ng i s great to recrui t fast twi tch muscl e fi bers and
provi de a powerful fat burni ng effect.
There are three mai n areas of focus when trai ni ng spri nts, accel erati on,
maxi mum speed and speed endurance. Accel erati on trai ni ng wi l l cover
di stances up to 30m, maxi mum speed work i s done from 30-60m and speed
endurance work can be from 60-300m or repeated efforts at shorter di stances
JUGGERNAUT METHOD 2.0 7
wi th i ncompl ete rest peri ods (whi ch i s
known as al acti c capaci ty)
J UMPS
Jumps are the best way to devel op
expl osi ve strength i n the l i fter, because
they come at a l ower neurol ogi cal and
physi cal cost than spri nti ng. Jumps wi l l
hel p the athl ete to devel op the hi gh rate
of force devel opment needed to be
expl osi ve i n the squat, bench and
deadl i ft. Note that I sai d the bench, because my defi ni ti on of j umpi ng
encompasses both l ower and upper body j umps. Lower body j umps are more
tradi ti onal l y understood and i ncl ude j umps up (box j umps from the standi ng or
seated posi ti on, j umps up hi l l ), j umps down (al ti tude l andi ng from a box), j umps
up and down (depth j umps, hurdl e/barri er j umps, reacti ve j umps for di stance,
reacti ve j umps up and down to a box).
It i s i mportant that when trai ni ng j umps, the fi rst thi ng that must be taught i s
how to l and properl y. Landi ng softl y and demonstrati ng proper body control i s
paramount to trai ni ng j umps properl y and safel y and are both qual i ti es that wi l l
be evi dent i n any good power/speed athl ete. These same pri nci pl es hol d true
for upper body j umps, consi sti ng of pushups onto boxes, drop pushups
(j umpi ng off boxes and l andi ng on the fl oor), rebound pushups (droppi ng off of
one box and j umpi ng onto another) and vari ous other vari ati ons (cl appi ng
pushups, pushups whi l e al ternati ng hand posi ti ons, etc).
THROWS
Medi ci ne bal l throws are a great tool to devel op expl osi ve power through the
enti re body. Medi ci ne bal l throws are superi or devel opers of expl osi ve power to
Ol ympi c l i fts because of thei r uni nhi bi ted tri pl e extensi on, mul ti di recti onal /
pl anar movement, hi gh vel oci ti es and ease of l earni ng. Ol ympi c l i fts are l i mi ted
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Chad is a prime example of how jumping
will carryover to your maximal strength.
by the fact that you hol d onto the bar at the compl eti on of the l i ft, meani ng that
whether consci ousl y or unconsci ousl y you wi l l decel erate at the compl eti on of
the l i ft. Thi s though i s not the case wi th medi ci ne bal l throws, as you wi l l
rel ease the bal l at the fi ni sh and accel erate throughout the movement. Medi ci ne
bal l throws are not rel egated to purel y l i near tri pl e extensi on on the verti cal
pl ane, l i ke Ol ympi c l i fts are. They can be done verti cal l y, hori zontal l y or
rotati onal , they wi l l make you abl e to generate force i n every di recti on, whi ch i s
cri ti cal to success i n speed/power sports. The vel oci ti es achi eved duri ng
expl osi ve medi ci ne bal l throws are al so much cl oser to those occurri ng on the
fi el d of pl ay. Medi ci ne bal l throws are very si mpl e to l earn, so you dont have to
waste much ti me l earni ng the techni cal ski l l s of a sport you dont compete i n,
you can si mpl y begi n bui l di ng the expl osi ve power needed to succeed i n your
endeavor of choi ce. If you need any convi nci ng on the tremendous benefi ts of
throwi ng on your athl eti ci sm, take a few moments to l ook up Ol ympi c shot put,
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Oakland Raiders 2012 4th Round Pick and Juggernaut athlete,
Miles Burris, is a prime example of the impact sprinting will have
on your physique.
j avel i n, hammer or j avel i n competi tors; you wi l l surel y fi nd that they are among
the most powerful and coordi nated athl etes on earth.
SUBMAXI MAL TRAI NI NG
Submaxi mal trai ni ng i s a great opti on for both the l i fter and the athl ete because
i t i s l ess taxi ng to the central nervous system and j oi nts, al l ows you to bui l d
confi dence, gi ves you the abi l i ty to make smal l i ncremental gai ns over a l ong
peri od of ti me and for the athl ete who al so must devel op sporti ng ski l l , i t does
not rob you of your energy needed to devote towards your sport practi ce,
whi ch i s the most cri ti cal component of your success. Trai ni ng wi th near
maxi mal wei ghts i s certai nl y a proven method to i mprove your l i mi t strength, but
i s al so a reci pe for overtrai ni ng and i nj ury. Usi ng submaxi mal l oads, 60-90% of
your 1rm, and movi ng them wi th maxi mal force, al l ows you to sti l l ful l y recrui t
JUGGERNAUT METHOD 2.0 10
Chad coachi ng a group of athl etes through medi ci ne bal l
throws at a semi nar i n Boston at Total Performance Sports.
the necessary muscl e fi bers, i ngrai n proper techni que to your l i fts, and di mi ni sh
your trai ni ngs i mpact on your central nervous system.
When usi ng submaxi mal l oads and setti ng rep records, you can avoi d ever
mi ssi ng a l i ft. Mi ssi ng l i fts i s a bad habi t that wi l l rui n your psyche as a l i fter.
You dont get stronger from mi ssi ng wei ghts, onl y maki ng them. By usi ng
submaxi mal l oads, you can i ncremental l y move up your worki ng wei ghts over a
l ong peri od of ti me, whi ch wi l l al l ow you to keep maki ng progress and avoi d
overtrai ni ng. For athl etes (non-Strongman, Powerl i fti ng, Ol ympi c Li fti ng
competi tors) i t i s cri ti cal to uti l i ze submaxi mal l oads i n your trai ni ng, parti cul arl y
duri ng practi ce peri ods (whi ch shoul d be al most al ways to varyi ng degrees) so
as to not i nterfere wi th the athl etes abi l i ty to devote the necessary attenti on
and energy to thei r sport practi ce.
Sport practi ce i s the onl y i rrepl aceabl e component of an athl etes success.
There are footbal l pl ayers who cant bench or squat, yet sti l l be successful ,
whi l e there wi l l never be one who cant practi ce and be successful . Keep i n
mi nd for the strength sport athl ete (powerl i fter, strongman, ol ympi c l i fter) the
competi ti ve l i fts (bench, squat, cl ean, yoke, farmers, stones, cl ean & j erk,
snatch, etc) are thei r sports practi ce. The l egendary spri nts coach, the l ate
Charl i e Franci s, l i kened the central nervous system to a cup, expl ai ni ng how a
cups capaci ty i s fi ni te. Everythi ng the athl ete does wi l l fi l l that cup up to some
degree, wi th hi gh i ntensi ty stressors (practi ci ng at maxi mal i ntensi ty, spri nti ng,
max effort or dynami c effort wei ghts, throws, j umps) fi l l i ng up the cup the most.
An athl ete needs to fi l l up thei r cup wi th what i s the most i mportant, sports
practi ce and i ts accompanyi ng dri l l s and al l physi cal preparati on tasks need to
compl i ment that. If the cup overfl ows, the athl ete i s overtrai ned, whi ch i s a l ong
and arduous process to recover from.
Pl ai n and si mpl e, never mi ss reps. Mi ssi ng reps doesnt make you stronger,
maki ng them does. Mi ssi ng reps i s a bad habi t to get i nto and wi l l damage your
psyche and confi dence. By trai ni ng wi th submaxi mal wei ghts, you shoul d easi l y
be avoi ded. When setti ng rep records, an i ntegral part of The Juggernaut
JUGGERNAUT METHOD 2.0 11
Method, i t i s cri ti cal to avoi d mi ssi ng reps, but rather you want to fi ni sh on a
powerful , cl ean rep.
RE SULTS DRI VE N PROGRE SS
Fact, athl etes and l i fters wi l l progress at di fferent rates. Whether i t i s due a
di fference i n trai ni ng age, geneti cs or anythi ng el se, i t i s i nevi tabl e that al l l i fters
wi l l be uni que i n thei r progress. Knowi ng that, why woul d you move your
trai ni ng wei ghts up by a standard i ncrement. The Juggernaut Method i s dri ven
by your progress, whi ch wi l l be uni que from anyone of your trai ni ng partners.
Thi s resul ts dri ven progress i s parti cul arl y useful when worki ng i n l arge group or
JUGGERNAUT METHOD 2.0 12
team setti ngs. Movi ng up your wei ghts from week to week i s very necessary to
make progress, i t i s the most basi c form of progressi ve overl oad. How much to
move them from week to week though i s a more compl i cated i ssue. 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. I wi l l expl ai n l ater how thi s wi l l work.
Rep records are an i ntegral part of thi s program. Too many athl etes are
absorbed i n thei r 1-rep max. Thi s program has been very frustrati ng i n that
sense to some of my athl etes because I wont al l ow them to take a 1-rep max
for such a l ong ti me. They wi l l say somethi ng to the affect of I real l y wanna see
i f I can bench 250 today, Il l tel l them, No, but when you get 250 on the bar
you are gonna do i t for more than 1 rep. Setti ng rep records i n the 3-10+ rep
range not onl y wi l l i ndi cate your strength gai ns, i t i s al so l ess stressful on the
j oi nts and CNS. Rep records can al so be easi l y compared usi ng the fol l owi ng
equati on:
Be mi ndful that rep records i n the 8+ rep range arent as accurate as
proj ecti ons from the l ower range. Take thi s i nto account when compari ng rep
records from vastl y di fferent rep ranges.
JUGGERNAUT METHOD 2.0 13
( WEI GHT X REPS X . 033)
+
WEI GHT
=
PROJECTED MAX
SI MPL I CI TY
Getti ng strong i s si mpl e. 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.
JUGGERNAUT METHOD 2.0 14
THE PROGRAM
The Juggernaut Method i s a si mpl e
program, di vi ded i nto 4 waves (10s,
8s, 5s and 3s), each wave consi sts of
3 phases. These phases consi st of 4
trai ni ng sessi ons each. It i s desi gned
to be used on the 4 bi g l i fts: Bench
Press, Squat, Mi l i tary Press and
Deadl i ft.

ACCUMUL ATI ON PHASE
The accumul ati on phase i s the begi nni ng of each trai ni ng wave. 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.
I NTE NSI F I CATI ON PHASE
The i ntensi fi cati on phase wi l l i ncrease the i ntensi ty from the accumul ati on
phase whi l e reduci ng the vol ume to approxi matel y 60%.
RE AL I ZATI ON PHASE
The real i zati on phase i s when the gai ns of the past wave come to frui ti on i n one
set of maxi mal reps.
CHOOSI NG YOUR WORKI NG MAX
It i s i mportant to start out l i ght wi th your worki ng max. 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.
I suggest taki ng your 1rm (an actual 1rm or 3rm that you have done wi thi n the
past 6 weeks, not a theoretical max or something you did back in the day,
JUGGERNAUT METHOD 2.0 15
Greg Robins, of Cressey Performance in Massachusetts,
pulling big in his Juggernaut Jacked tank
and then take 90% of that. So i f your recentl y benched 315x1, you wi l l use 285
as your worki ng max.
THE PE RCE NTAGE S
These are the sets, reps and percentages that you wi l l use for each phase and
each wave:
10S WAVE 8S WAVE 5S WAVE 3S WAVE
Accumul ati on 60%x5x10 65%x5x8 70%x6x5 75%x7x3
Intensi fi cati on 55%x5,
62.5%x5,
67.5%x3x10
60%x3,
67.5%x3,
72.5%x3x8
65%x2,
72.5%x2,
77.5%x4x5
70%x1,
77.5%x1,
82.%x5x3
Real i zati on 50%x5,
60%x3,
70%x1,
75%xAMAP
50%x5,
60%x3,
70%x2,
75%x1,
80%xAMAP
50%x5,
60%x3,
70%x2,
75%x1,
80%x1,
85%xAMAP
50%x5,
60%x3,
70%x2,
75%x1,
80%x1,
85%x1,
90%xAMAP
THE L AST SE T
The l ast set each week i s not necessari l y done for the wri tten reps, but wi l l be
done for maxi mal or near maxi mal reps.
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 500 pounds i n the squat coul d have a trai ni ng sessi on that
l ooks l i ke thi s:
300 (60%) x3 | 340 (67.5%) x3 | 365 (72.%) x8, 8, 11
JUGGERNAUT METHOD 2.0 16
The l ast set though i s not necessari l y an al l out effort, nor shoul d i t be. 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 2-3 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 2-3 reps shy of failure.
Duri ng the Intensification Phase an athl ete shoul d end thei r fi nal set 1-2 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.
MOVI NG UP YOUR WORKI NG MAX
This is the most important part of this program. 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.
[ ( RE PS PE RF ORME D STANDARD) X I NCRE ME NT PE R RE P] + WORKI NG MAX
= NE W WORKI NG MAX
JUGGERNAUT METHOD 2.0 17
For exampl e, an athl ete wi th a worki ng max of 405 pounds i n the squat who
performs 12 reps duri ng the real i zati on phase of thei r 8s wave on the squat
usi ng a 5 pound i ncrement per rep woul d do the fol l owi ng:
[(12-8) x 5] + 405 = 425
The amount that i s used for the i ncrement per rep vari es, you can choose to
ei ther move your max up 2.5 pounds for upper body l i fts and 5 pounds for
l ower body l i fts per rep or 1.25 pounds for upper body l i fts and 2.5 pounds for
l ower body l i fts per rep. 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.
1) Strength- If you are strong and have a hi gh worki ng max (400+ pounds i n a
gi ven l i ft) i t i s l ess si gni fi cant for your to move your worki ng max up by 2.5 and
5 pounds per rep than an athl ete wi th maxes i n the 150-300 pound range.
For exampl e an athl ete wi th a 450 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 4.4%, whi l e an athl ete wi th a 205 pound worki ng max i n the
bench press who al so tri es to make a 20 pound j ump from one wave to the next
i s maki ng 9.8% j ump. 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 205 bench max shoul d deci de to onl y
make 1.25 pound per rep j umps i n thei r upper body l i fts.
JUGGERNAUT METHOD 2.0 18
It i s possi bl e that you posses much better numbers i n ei ther your upper body or
l ower body l i fts respecti vel y. For exampl e, an athl ete wi th a 300 pound bench
and 350 pound deadl i ft coul d be wel l served to deci de to make 2.5 pound per
rep j umps for both l i fts.
2) Training Age- If you have been l i fti ng for 20 years you j ust arent goi ng to
make progress as rapi dl y as someone who has been l i fti ng for 9 months, you
wi l l be better served to choose to make smal l er j umps.
3) Relationship between working max and projected max- It i s cri ti cal that
your worki ng max stay 5-10% bel ow your proj ected maxes to conti nue maki ng
steady progress. 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.
ATHL E TE 1
500 pound worki ng deadl i ft max, compl eted the 8s wave by performi ng 11
repeti ti ons (3 reps over the standard) of 400 pounds (80%) duri ng thei r
real i zati on phase. 400 pounds for 11 reps i n a proj ected max of 545 pounds. 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 515 pounds (5.8% l ess than thei r proj ected max). Thi s athl ete i s fi ne
to use 5 pound i ncrements i n thi s si tuati on.
ATHL E TE 2
225 pounds worki ng bench max, compl eted 5s wave by performi ng 9 reps (4
over the standard) wi th 190 pounds (80%). 190 for 9 reps i s a proj ected max of
245 pounds. If they move thei r worki ng max up by i ncrements of 2.5 pounds,
thei r new worki ng max wi l l be 235 pounds (4.1% l ess than thei r proj ected max).
Thi s athl ete shoul d i nstead use 1.25 pound i ncrements and move thei r worki ng
max to 230 pounds (6.5% l ess than thei r proj ected max).
JUGGERNAUT METHOD 2.0 19
If you are wi l l i ng to do a l i ttl e bi t of math thi s probl em can be greatl y si mpl i fi ed.
I di scussed earl i er the need to keep at l east a 5% di fference between your
proj ected max and worki ng max, to fi nd that rel ati onshi p use the fol l owi ng
equati on:
( WE I GHT X RE PS X . 033) + WE I GHT /
[ ( RE PS PE RF ORME D STANDARD) X BI G I NCRE ME NT PE R RE P] + WORKI NG MAX
= DI F F E RE NCE
OR
PROJ E CTE D MAX / BI G WORKI NG MAX = DI F F E RE NCE
Bi g Worki ng Max refers to your new worki ng max usi ng the l arger opti on of the
i ncrements per rep (2.5 pounds for upper body l i fts and 5 pounds for l ower
body l i fts). If the di fference here i s 1.05 or greater, then you are fi ne usi ng thi s
opti on. If i t i s l ess than 1.05 then use the smal l er opti ons (1.25 and 2.5 pounds
respecti vel y for upper and l ower l i fts)
Whi l e i n the exampl e of Athl ete 2, the di sti ncti on between movi ng up the
worki ng max 1.25 or 2.5 pounds per rep seems l i ke a smal l di fference, i t wi l l
greatl y affect thei r progress over the course of many waves.
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. When i n doubt, compare your proj ected max to your possi bl e new
worki ng maxes, i f you arent stayi ng >5% above your worki ng max i n your
proj ected max you shoul d use the smal l er i ncrements. 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.
JUGGERNAUT METHOD 2.0 20
Now that I have you thoroughl y confused, l ets take a l ook at an exampl e
trai ni ng Wave so we can strai ghten some thi ngs out. Here i s my 8s Wave:
BE NCH- 425 SQUAT- 685 MI L I TARY- 245 DE AD- 620
Accumul ati on 275x8, 8, 8, 8,
15
445x8, 8, 8, 8,
10
160x8, 8, 8, 8,
15
405x8, 8, 8,
8, 16
Intensi fi cati on 225x3, 285x3,
315x8, 8, 11
405x3, 465x3,
500x8, 8, 12
145x3, 165x3,
180x8, 8, 10
375x3,
425x3,
455x8, 8, 8
Real i zati on 215x5, 255x3,
295x2, 315x1,
340x11
345x5, 410x3,
480x2, 515x1,
550x11
125x5, 145x3,
170x2, 185x1,
195x11
315x5,
375x3,
435x2,
465x1,
495x11
Del oad 170x5, 215x5,
255x5
275x5, 345x5,
410x5
95x5, 125x5,
145x5
245x5,
315x5,
375x5

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 2.5 and 5 pounds per reps respecti vel y for my upper and l ower body l i fts
to move my maxes up. Wi th that bei ng sai d, I moved my worki ng maxes to
432.5 for Bench, 700 for Squat, 252.5 for Mi l i tary and 635 for Deadl i ft.
JUGGERNAUT METHOD 2.0 21
THE DE L OAD
At the compl eti on of each wave of trai ni ng, you shoul d perform a del oad week.
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. Duri ng the del oad I suggest performi ng
your mai n l i ft for 40%x5, 50%x5, 60%x5 and then performi ng each of your
accessory l i fts for 50% of thei r normal vol ume (So i f you normal l y do 50 total
reps of chi nups duri ng your trai ni ng waves, duri ng your del oad you wi l l do 25).
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.
JUGGERNAUT METHOD 2.0 22
WARMUPS
Warmups have the abi l i ty to greatl y enhance or greatl y di mi ni sh an athl etes
abi l i ty to perform to the maxi mum capabi l i ti es. 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 .e.. the abi l i ty to practi ce your sport wi th both
hi gh qual i ty and quanti ty) that wi l l set you apart. 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.

Lets exami ne the several di fferent warmups that you wi l l uti l i ze whi l e trai ni ng on
The Juggernaut Method.
GE NE RAL WARMUP
Each trai ni ng sessi on shoul d begi n wi th thi s General Warmup whi ch i s ai med to
rai se your core temperature, i ncrease your mobi l i ty and i mprove j oi nt fl ui di ty.
1. Abs 3x10 each
-In and Outs
-Movi ng Front Pl ank
-Movi ng Si de Pl anks
-McGi l l Si tups
2. Joi nt Mobi l i ty x10 each di recti on
-Neck
-Shoul ders
-Smal l Arms
-Bi g Arms
-Chest PNF Pattern
-Hi p Ci rcl es
JUGGERNAUT METHOD 2.0 23
-Good Morni ngs
-Trunk Ci rcl es
-Quadruped Bent Leg Rai ses
-Quadruped Bent Leg Ci rcl es
-Quadruped Strai ght Leg Rai ses
-Quadruped Donkey Ki cks
SQUAT/ DE ADL I F T WARMUP
Pri or to squatti ng and deadl i fti ng, i t i s cri ti cal to ensure that your gl utes are
acti vated, as wel l as your CNS bei ng pri med to appl y maxi mum vel oci ty to the
bar.
1a. Overhead Wal l Squats w/ PVC Pi pe 2x10
1b. KB Between the Legs Squats on Bl ocks-2x10
1c. Band X Wal ks-2x10 yds each way
1d. Band TKEs-2x20 each l eg
2. KB Swi ngs x10-20, fi re gl utes as hard as possi bl e at top of rep
3. Box Jumps-3x3 to l ow/medi um hei ght box, i f you are performi ng box
j umps as part of your trai ni ng sessi on these can be ski pped or used as a
warmup for the more i ntense j umps to fol l ow.
BE NCH/ MI L I TARY PRE SS WARMUP
It i s i mportant to i mprove your scapul ar mobi l i ty and acti vati on, to both i mprove
your pressi ng power and ensure your shoul der heal th.
1. MB Prone Shoul der Mobi l i ty x10 each
-Hal os
-Strai ght Arm Rai ses
-Bent Arm Rai ses
2. Band Scapul ar Mobi l i ty x10-20 each
-Band Scapul ar Retracti ons
-Band Face Pul l s
JUGGERNAUT METHOD 2.0 24
3. Pl ate Warmup x10 each
-Inward Ci rcl es
-Outward Ci rcl es
-Empty Cans
-External Rotati ons
SPRI NT/ J UMP WARMUP
The vel oci ty the body achi eves duri ng spri nti ng and j umpi ng i s very hi gh and
because of thi s i t pl aces great stress on the hamstri ngs, quads and groi n
muscl es. It i s cri ti cal to very thoroughl y warm these areas up before begi nni ng
your spri nt/j ump trai ni ng, as wel l as, i mprovi ng your techni cal abi l i ti es and
rhythm/rel axati on. The dri l l s are l i sted as Runni ng Dri l l /Wal ki ng Mobi l i ty Dri l l .
1. Power/Speed Dri l l s x10-15 yds each
-A Ski ps/Wal ki ng Hamstri ngs
-Butt Ki cks/Wal ki ng Lunges w/ Forearm to Ground
-Hi gh Knees/Foot to Butt
-Shuffl e/Shuffl e
-Backpedal /Knee to Chest
-Low Pogo Jumps/Si de Lunges
-Rol l i ng Hops/Hi gh Ki cks
2. Stati c or Partner Stretchi ng x20-30 seconds each
-Hamstri ngs
-Adductors
-Abductors
-Pri oformi s
-Hi p Fl exors
3. Bui l d Up and Fast Easy Runni ng 1-3x20-40yds each
-Bui l d Up i s a smooth accel erati on to 80% of ful l speed
-Fast Easy i s a 90% burst to 10yds and speed mai ntenance for the
rest
JUGGERNAUT METHOD 2.0 25
THROWI NG WARMUP
Increasi ng the range of moti on through the shoul ders, hi ps and l ow back i s key
to maxi mi zi ng the di stance of your throws, and thus thei r trai ni ng sti mul us, as
wel l as mai ntai ni ng your heal th whi l e performi ng these expl osi ve whol e body
movements.

1. MB Mobi l i ty Ci rcui t x10 each
-Prone MB Hal os
-Prone MB Strai ght Arm Rai ses
-Supi ne Strai ght Arm Pul l overs
-Supi ne Gl ute Bri dges wi th MB b/t knees
-MB Squats hol di ng bal l i n front of body
-MB Swi ngs
-MB Di agonal Chops
-MB Overhead Reverse Lunges
-MB Around the Worl ds
JUGGERNAUT METHOD 2.0 26
THE I NVE RTE D J UGGE RNAUT ME THOD
The Inverted Juggernaut Method i s no my preferred structure to use wi th both
mysel f and my athl etes. 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. When performi ng 5 sets of 10 reps
wi th 60%, parti cul arl y wi th younger/l ess experi enced athl etes, for techni que to
break down.
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 usi ng the Inverted Juggernaut Method, the
athl ete woul d perform 10 sets of 5 reps at 60% wi th 1 mi nute rest between
sets; performi ng the sets i n thi s fashi on wi l l al l ow the athl ete to perform al l 50
reps wi th great techni que and great speed.
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. Speci al work
capaci ty i s cri ti cal for athl etes of any sport, speci al work capaci ty i s the abi l i ty
to practi ce ones sport wi th hi gh vol ume and hi gh qual i ty, and for the l i fter thei r
practi ce i s the squat, bench and deadl i ft.
JUGGERNAUT METHOD 2.0 27
Lets take a l ook at the structure of the sets, reps, percentages and rest peri ods
uti l i zed i n the Inverted Juggernaut Method:
WE E K SE TS X RE PS X % RE ST PE RI OD
10s Accumul ati on 10x5x60% 1 mi n
10s Intensi fi cati on 10x3x67.5% 90 sec
10s Real i zati on Up to 75%xAMAP As Needed
8s Accumul ati on 8x5 at 65% 75 seconds
8s Intensi fi cati on 8x3 at 72.5% 115 seconds
8s Real i zati on Up to 80%xAMAP As Needed
Remember that to devel op speci al work capaci ty and deri ve the ful l effects of
thi s trai ni ng i t i s cri ti cal to stay to the prescri bed rest peri ods. 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 .e.. 15 or 30 seconds).
HI / ME D/ L OW STRUCTURE
Another extremel y effecti ve model to use wi th the Inverted Juggernaut Method
i s a hi gh-medi um-l ow vol ume structure. Duri ng each week you wi l l perform a
(rel ati vel y) l ow, hi gh and medi um vol ume trai ni ng sessi on for each the bench
press and squat/deadl i ft, so there are 6 trai ni ng sessi on performed each week.
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.
When usi ng thi s hi gh medi um l ow structure, you wi l l use 3 di fferent bench
vari ati ons and 3 di fferent squat/deadl i ft vari ati ons each week. 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. Usi ng thi s hi gh frequency trai ni ng model wi l l
gi ve the athl ete great practi ce at the l i fts, devel op speci al work capaci ty,
JUGGERNAUT METHOD 2.0 28
i mprove strength through the enti re body and more than anythi ng wi l l bui l d a l ot
of fl exi bi l i ty i nto your programmi ng. 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.
Before we l ook more i n depth at the concept of consol i dati on of stressors, l ets
exami ne the percentage scheme and organi zati on of trai ni ng usi ng thi s hi gh-
medi um-l ow structure:
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6
10s
Accum
2 Board
Press-6x5
at 60%
Squat-10x5
at 60%
Fl oor
Press-8x5
at 60%
Front
Squat-6x
5 at 60%
Bench-10x5
at 60%
Deadl i ft-
8x5 at
60%
10s Intens 2 Board
Press-6x3
at 67.5%
Squat-10x3
at 67.5%
Fl oor
Press-8x3
at 67.5%
Front
Squat-6x
3 at
67.5%
Bench-10x3
at 67.5%
Deadl i ft-
8x3 at
67.5%
10s Real i z 2 Board
Press-3x5
at 50-60%
Squat-Up to
75%xAMAP
Fl oor
Press-3x5
at
50-60%
Front
Squat-3x
5 at
50-60%
Bench-Up
to
75%xAMAP
Deadl i ft-
3x5 at
50-60%
8s Accum 2 Board
Press-4x5
at 65%
Squat-8x5
at 65%
Fl oor
Press-6x5
at 65%
Front
Squat-4x
5 at 65%
Bench-8x5
at 65%
Deadl i ft-
6x5 at
65%
8s Intens 2 Board
Press-4x3
at 72.5%
Squat-8x3
at 72.5%
Fl oor
Press-6x3
at 72.5%
Front
Squat-4x
3 at
72.5%
Bench-8x3
at 72.5%
Deadl i ft-
6x3 at
72.5%
8s Real i z 2 Board
Press-3x5
at 50-60%
Squat-Up to
80%xAMAP
Fl oor
Press-3x5
at
50-60%
Front
Squat-3x
5 at
50-60%
Bench-Up
to
80%xAMAP
Deadl i ft-
3x5 at
50-60%
JUGGERNAUT METHOD 2.0 29
CONSOL I DATI ON OF STRE SSORS
Over the course of a trai ni ng pl an, as an athl ete gets stronger/faster/more
expl osi ve (general l y more capabl e of hi gher outputs), recovery becomes of
paramount i mportance. 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. Al so you
must begi n to consol i date the most i ntensi ve trai ni ng stressors to the same
sessi ons/days, to al l ow for i mproved recovery on the other days.
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. Thi s parti cul arl y
needs to be consi dered i n sports that present a l arge muscul ar effort l i ke
combat sports, footbal l , rugby, hockey or hi gh spri nti ng/j umpi ng vol umes l i ke
soccer, l acrosse, basketbal l and vol l eybal l . 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.
JUGGERNAUT METHOD 2.0 30
Sprints
Maxi mum speed work done at over 90-95% i ntensi ty
Jumps
Maxi mum i ntensi ty j umps done i n any fashi on (onto a box, off a box, for
di stance, etc). Thi s al so i ncl udes upper body j umps, i .e. pl yometri c pushup
vari ati ons.
Throws
Maxi mum i ntensi ty expl osi ve throws. These coul d be medi ci ne bal l throws, PUD
throws, keg throws, throwi ng rocks/dumbbel l s/pl ates/etc, shot/di sc/hammer/
j avel i n throws or even somethi ng that i s very hi gh vel oci ty/l ow force l i ke a
basebal l throw. Obvi ousl y for a throwi ng athl ete, some of these dri l l s may fal l
under Practi ce, whi l e other general dri l l s woul d fal l under thi s category.
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.
SPP Dri l l s l i ke thi s can both be done i n an al acti c and l acti c manner dependi ng
on the work/rest i nterval s uti l i zed. 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.
Primary Lifts
These wi l l vary from athl ete to athl ete but consi st of vari ati ons of the squat,
bench press, deadl i ft, overhead press/j erk, cl ean, snatch and rows/pul l ups.
Loadi ng these dri l l s i n ei ther a ME manner (over 85%) or a DE manner (45-70%
for maxi mal speed) are both consi dered hi i ntensi ty CNS stressors. Assi stance
exerci ses coul d al so turn i nto hi gh i ntensi ty stressors i f they are l oaded i n such
JUGGERNAUT METHOD 2.0 31
a manner, ei ther bei ng done to rep maxes or bei ng performed to fai l ure. Avoi d
l etti ng your accessory l i fts to pri mary l i fts.
CONSOL I DATI NG WI THI N A TRAI NI NG PL AN
Now that we have establ i shed what are consti tutes a hi gh i ntensi ty trai ni ng
stressor, l ets now exami ne how to consol i date these over the course of a
trai ni ng pl an. 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. Outputs are a measure of absol ute speed,
wei ght, di stance and vel oci ty, i s i snt rel ati ve to the exerci se or necessari l y the
athl ete. 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. Al so, stronger/ol der/more experi enced athl etes are
capabl e of hi gher outputs and are thus more capabl e of trashi ng thei r muscul ar
and nervous systems by overtrai ni ng.
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. For the purpose of thi s di scussi on, l ets say that the
Ol ympi c athl ete i s capabl e of runni ng 28.0 mi l es per hour whi l e the hi gh school
athl ete i s capabl e of 23.0 mph. Maxi mum outputs are much more i mportant
than rel ati ve outputs i n regards to the consol i dati on of stressors; thi s i s true
JUGGERNAUT METHOD 2.0 32
because the faster/stronger/more expl osi ve athl ete i snt j ust capabl e of hi gher
outputs, they are al so more effi ci ent i n thei r techni que and fi ber recrui tment and
are thus operati ng nearer thei r ul ti mate output potenti al .
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 11.0-11.25 range (a good but not outstandi ng ti me for a HS
athl ete) i n the 100m to run mul ti pl e repeti ti ons of 100m i n the 11.1 to 11.37
range, whi l e i t i s nearl y i nconcei vabl e for a very hi ghl y qual i fi ed athl ete
(9.85-9.99 seconds) to run mul ti pl e ti mes wi thi n the same range of thei r
maxi mum speed. 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:
Sprints
Uphi l l Runni ng As, Fl atl and Runni ng As, Uphi l l Spri nts, Fl atl and Spri nts, Fl yi ng
Spri nts
Lower Body Jumps
Extensi ve Pogo Jumps, Si ngl e Response Box Jumps/Jump for Di stance,
Mul ti pl e Response Box Jumps/Jumps for Di stance, Mul ti pl e Response Box
Jumps/Jumps for Di stance, Hurdl e Hops, Depth Jumps
Upper Body Jumps
Cl ap Pushups, Pushups onto a Box, Drop Pushups, Rebound Pushups
Earl y on i n a trai ni ng pl an, for exampl e duri ng the begi nni ng of the offseason-
i mmedi atel y after the competi ti ve season has ended, you need to create
breadth i n your trai ni ng stressors, meani ng that you must spread your i ntensi ve
trai ni ng stressors over many days. 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. Duri ng a
JUGGERNAUT METHOD 2.0 33
ti me when you are deal i ng wi th an athl ete that has l ow output capabi l i ti es,
whether that i s because they are comi ng off a peri od of a l ack of trai ni ng or
have a l ow trai ni ng age, you want to create a hi gh frequency trai ni ng pl an to
gi ve them as much exposure/practi ce as possi bl e to vari ous dri l l s. 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:
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Medi um Medi um Medi um Medi um Medi um Medi um Off
Spri nts
Jumps
Upper
Body
Pri mary
Wei ghts
Upper
Body
Assi stance
Wei ghts
Throws
Lower
Body
Pri mary
Wei ghts
Lower
Body
Assi stance
Wei ghts
Aerobi c
Capaci ty
Dri l l s
Spri nts
Jumps
Upper
Body
Pri mary
Wei ghts
Upper
Body
Assi stance
Wei ghts
Throws
Lower
Body
Pri mary
Wei ghts
Lower
Body
Assi stance
Wei ghts
Aerobi c
Capaci ty
Dri l l s
Spri nts
Jumps
Upper
Body
Pri mary
Wei ghts
Upper
Body
Assi stance
Wei ghts
Throws
Lower
Body
Pri mary
Wei ghts
Lower
Body
Assi stance
Wei ghts
Aerobi c
Capaci ty
Dri l l s
Off
You wi l l noti ce duri ng thi s phase that spri nts/j umps are bei ng performed on
opposi te days from pri mary l ower body wei ghts. The medi um wri tten above
each days acti vi ti es, i s referri ng to the i ntensi ty l evel of the days trai ni ng. Thi s
i s bei ng done wi th the i ntenti on of l i mi ti ng output capabi l i ti es because obvi ousl y
spri nts/j umps are taxi ng to the l ower body and wi l l l i mi t your output abi l i ti es on
the next days squats/deadl i fts and those squats/deadl i fts wi l l l i mi t your output
JUGGERNAUT METHOD 2.0 34
capabi l i ti es on the fol l owi ng
days spri nts/j umps. 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.
Al so si nce the athl ete wasnt capabl e of parti cul arl y hi gh outputs duri ng thi s
ti me peri od i t i s fi ne. The spri nt work duri ng thi s phase shoul d be rel egated to
power/speed dri l l s such as hi gh knees and ski ppi ng dri l l s, hi l l spri nts or sl ed
spri nts. Dri l l s l i ke these wi l l further l i mi t thei r output capabi l i ti es, whi ch i s
JUGGERNAUT METHOD 2.0 35
Military Pressing is a great builder of the bench press.
necessary at thi s ti me to avoi d any soft ti ssue i nj uri es (i .e. 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. Vol ume must be reduced because
i ntensi ty i s very di ffi cul t to l i mi t/mani pul ate i n medi ci ne bal l throws.
The l i fti ng duri ng thi s peri od shoul d be rel egated to submaxi mal l oads (55-75%
of 1rm) such as that uti l i zed i n The Inverted Juggernaut Method or 5/3/1. A
great way to organi ze your l i fti ng duri ng thi s bl ock i s i n a Hi gh/Medi um/Low
vol ume scheme. 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. You can perform the days i n any sequence you choose, but I woul d
suggest doi ng Low Vol ume Upper Body, Hi Vol ume Lower Body, Med Vol ume
Upper Body, Low Vol ume Lower Body, Hi Vol ume Upper Body and Medi um
Vol ume Upper Body.
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. The deadl i ft
and i ts vari ati ons are al so vi abl e opti ons here, but I choose not to use i t wi th
my athl etes because i t i s more taxi ng to the enti re body than the squat i s.
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. To hel p ai d i n your recovery, we
wi l l now consol i date al l of your l ower body i ntensi ve stressors (spri nts, l ower
body j umps, l ower body pri mary wei ghts, l ower body assi stance trai ni ng) to the
JUGGERNAUT METHOD 2.0 36
same day. Consol i dati ng your stressors i n thi s manner wi l l al so al l ow for hi gher
outputs because you wi l l no l onger be pre-fati gued from the previ ous days
trai ni ng.
Here i s a l ook at the organi zati on and breakdown of the weekl y trai ni ng
stressors:
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Hi -
Medi um
Medi um-
Low
Hi -
Medi um
Medi um-
Low
Hi -Medi um Medi um-
Low
Off
Spri nts
Lower
Jumps
Lower
Pri mary
Wei ghts
Lower
Assi stance
Wei ghts
Throws
Upper
Jumps
Upper
Pri mary
Wei ghts
Upper
Assi stance
Wei ghts
Aerobi c
Capaci ty
Dri l l s
Spri nts
Lower
Jumps
Lower
Pri mary
Wei ghts
Lower
Assi stance
Wei ghts
Throws
Upper
Jumps
Upper
Pri mary
Wei ghts
Upper
Assi stance
Wei ghts
Aerobi c
Capaci ty
Dri l l s
Spri nts
Lower
Jumps
Lower
Pri mary
Wei ghts
Lower
Assi stance
Wei ghts
Throws
Upper
Jumps
Upper
Pri mary
Wei ghts
Upper
Assi stance
Wei ghts
Aerobi c
Capaci ty
Dri l l s
Off
Duri ng thi s peri od you wi l l conti nue to uti l i ze submaxi mal wei ghts, as you/your
athl etes conti nue to i mprove techni cal ski l l s i n the pri mary l i fts. Progress you
spri nti ng dri l l s, up one l evel , i .e. Extended Power Speed > Hi l l s/Sl eds or Hi l l s/
Sl eds > Fl atl and Spri nts. Si nce you are sti l l trai ni ng wi th rel ati vel y hi gh i ntensi ty
on a 6 day per week schedul e, I suggest that you conti nue to uti l i ze a Hi /Med/
Low vol ume structure.
JUGGERNAUT METHOD 2.0 37
The 3
rd
step i n a process l i ke thi s requi res a further compressi on of i ntensi ve
trai ni ng stressors. 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 2-3 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):
JUGGERNAUT METHOD 2.0 38
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Hi Low Hi -Medi um Low Hi Low Off
Speed
Work
Al l Jumps
Throws
Pri mary
Upper
Body
Wei ghts
Secondary
Lower
Body
Wei ghts
Aerobi c
Capaci ty
Dri l l s
Al l Jumps
Throws
Accessory
Upper and
Lower
Body
Wei ghts
Aerobi c
Capaci ty
Dri l l s
Speed
Work
Al l Jumps
Throws
Pri mary
Lower
Body
Wei ghts
Secondary
Lower
Body
Wei ghts
Aerobi c
Capaci ty
Dri l l s
Off
The fi nal i ncarnati on of thi s structure wi l l have you testi ng 1 rep maxes and wi l l
drop the suppl ementary work from your Day 3 trai ni ng. 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. You must consi der al l i ntensi ve trai ni ng stressors when
JUGGERNAUT METHOD 2.0 39
creati ng a trai ni ng pl an for yoursel f and your athl etes, remember that you
cannot conti nual l y add trai ni ng means or i ntensi fy too many means
si mul taneousl y. Your Cup i s fi ni te, consol i date stressors to prevent i t from
overfl owi ng.
JUGGERNAUT METHOD 2.0 40
UNDUL ATI NG PE RI ODI ZATI ON MODE L
One compl ai nt that peopl e have wi th the ori gi nal Juggernaut Method, i s they
feel they arent handl i ng heavy wei ghts often enough or that the 10s and 8s
waves arent strength bui l ders. 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 635, l eadi ng up to my fi rst 800 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 1-4: 10s Wave
Weeks 5-8: 5s Wave
Weeks 9-12: 8s Wave
Weeks 13-16: 3s Wave
Usi ng thi s structure you wi l l fol l ow the same rul es i n movi ng up your worki ng
max as you normal l y woul d i n the ori gi nal Juggernaut Method.
JUGGERNAUT METHOD 2.0 41
THE J UGGE RNAUT ME THOD AND
THE 9 DAY WORK WE E K
The 9 Day Work Week i s a weekl y trai ni ng structure devel oped by mysel f and
Josh Bryant, that al l owed me better recovery between heavy squat and deadl i ft
sessi ons and was the trai ni ng spl i t I used on my way to my 905 pound
Ameri can Record squat. 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.
JUGGERNAUT METHOD 2.0 42
Uti l i zi ng the 9 Day Work Week templ ate wi l l al l ow you to focus more energy on
these key areas of your body and i mprove your recovery. The weekl y structure
of the 9 Day Work Week i s as fol l ows:
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 DAY 8 DAY 9
Deadl i ft Off Bench Back/
Abs
Off Squat Mi l i tary Off Off
Duri ng your bench day i n thi s pl an you wi l l want to do your pressi ng and
pressi ng accessory (shoul ders, chest, tri ceps) onl y and wi l l rel egate al l back
and bi cep work to the fol l owi ng day. 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 Back/Bi ceps/Abs day can be structured a number of ways but I woul d
suggest ei ther sel ecti ng bentover rows or pul l ups/chi nups as your pri mary
movement of the day. Your pri mary movement wi l l fol l ow the tradi ti onal
Juggernaut Method structure. Obvi ousl y, i f you are goi ng to sel ect pul l ups/
chi nups as your pri mary movement, you need to be rather good at them and be
abl e to use fai rl y si gni fi cant wei ght.
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:
1) Bentover Rows or Pullups/Chinups-
Juggernaut Method sets and reps
2) Bentover Rows or Pullups/Chinups-
3 to 5 sets of 8 to 15 reps. Fol l ow one of these 3 week waves:
JUGGERNAUT METHOD 2.0 43
Option 1
Week 1-
5x12-15, al l at the same wei ght or changi ng wei ghts, your choi ce.
Week 2-
5x10-12
Week 3-
5x8-10

Option 2
Week 1-
10, 10, 10+, addi ng wei ght each set and stayi ng 1-2 reps shy of
fai l ure on the fi nal set
Week 2-
8, 8, 8+
Week 3-
10, 8, 6+
3)Bilateral Curl Variation-
3 to 5 sets of 5 to 8 reps
4)Unilateral Curl Variation-
2 to 4 sets of 8 to 20 reps
5) Linear Abdominal Work-
3 to 5 sets of 8 to 20 reps, my favori te vari ati ons here are Ab Wheel ,
Decl i ne Si tups, Strai ght Leg Si tups and Hangi ng Leg Rai ses
Rotati onal Abdomi nal Work-3 to 5 sets of 8 to 15 reps each si de, my
favori tes here are Barbel l Russi an Twi sts and Dumbbel l or Kettl ebel l Si de
Bends.
JUGGERNAUT METHOD 2.0 44
SE TTI NG UP YOUR TRAI NI NG PL AN
The Juggernaut Method i s a program desi gned to be used wi th the Bench
Press, Squat, Mi l i tary Press and Deadl i ft. There are many opti ons you can use
to organi ze your trai ni ng phases and waves.
TRAI NI NG 4 DAYS A WE E K
-Monday/Wednesday/Fri day/Saturday
-Monday/Tuesday/Thursday/Saturday
-Monday/Tuesday/Thursday/Fri day

In these scenari os you wi l l dedi cate one day of each week to one of the four
mai n l i fts and i ts correspondi ng assi stance work. 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. In that
case, the fi rst spl i t woul d be Sunday/Tuesday, Thursday/Fri day.
TRAI NI NG 3 DAYS A WE E K
Thi s i s my preferred method of trai ni ng, as i t al l ows for more recovery and more
opti ons wi th condi ti oni ng work. When trai ni ng 3 days a week you can spread
out the trai ni ng phase over 2 weeks or combi ne two l i fts (Mi l i tary/Deadl i ft) i nto
one trai ni ng day. So a possi bl e trai ni ng spl i t coul d be
Monday (Bench)/Wednesday (Squat)/Fri day (Mi l i tary/Deadl i ft)
Or
Monday (Bench)/Wednesday (Squat)/Fri day (Mi l i tary)/ Monday (Deadl i ft)
JUGGERNAUT METHOD 2.0 45
I prefer to trai n on the second opti on and whi l e thi s wi l l cause a wave of trai ni ng
to l ast 4 weeks i nstead of 3, i t al l ows for more recovery whi ch i s especi al l y
needed duri ng accumul ati on phases.
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. Trai ni ng every other day l ooks l i ke thi s
Monday (Bench)/Wednesday (Squat)/Fri day (Mi l i tary)/Sunday (Deadl i ft)/Tuesday
(Bench)/Thursday (Squat)/
TRAI NI NG 2 DAYS A WE E K
Trai ni ng 2 Days a week i s another good opti on and one that I have had athl etes
experi ence great gai ns wi th. When trai ni ng 2 days per week you shoul d put 2
ful l days between trai ni ng sessi ons. So possi bl e spl i ts woul d be
-Sunday/Wednesday
-Monday/Thursday
-Tuesday/Fri day
-Wednesday/Saturday
When setti ng up the 2 day a week trai ni ng pl an the athl ete wi l l perform 2 maj or
l i fts each day, but wi l l onl y adhere to the Juggernaut Method set/rep/
percentage scheme for the days fi rst l i ft. They wi l l al so take 2 weeks to perform
each phase of the trai ni ng wave. An athl ete trai ni ng on a Monday/Thursday
trai ni ng schedul e woul d use the fol l owi ng spl i t
Week 1
Monday Thursday
Bench Press-Juggernaut Method Squat-Juggernaut Method
Deadl i ft-5/3/1, mi ni mum reps Mi l i tary-5/3/1, mi ni mum reps
Assi stance Work Assi stance Work
JUGGERNAUT METHOD 2.0 46
Week 2
Monday Thursday
Deadl i ft-Juggernaut Method Mi l i tary-Juggernaut Method
Bench Press-5/3/1 mi ni mum reps Squat-5/3/1, mi ni mum reps
Assi stance Work Assi stance Work
Thi s 2 day a week pl an uti l i zes the Juggernaut Method for your mai n l i ft of the
day and Ji m Wendl ers 5/3/1 for the secondary l i ft. Noti ce that 5/3/1 wi l l be
performed for onl y the mi ni mum prescri bed reps each day, the l ast set i s not
taken to near fai l ure as he di scusses i n hi s book. Athl etes trai ni ng two days a
week shoul d not need to del oad at the end of each wave.
PUTTI NG I T AL L TOGE THE R
Sample Templates
There are l ots of factors to consi der when putti ng together your trai ni ng
templ ate, parti cul arl y when you have speed/j umpi ng work, l i fti ng and
condi ti oni ng to bal ance. 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.
L I F TI NG 4 DAYS PE R WE E K
Thi s i s the most strai ghtforward opti on
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Bench Off Squat Off Mi l i tary Deadl i ft Off
Now l ets add some speed and power work to thi s spl i t
JUGGERNAUT METHOD 2.0 47
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
MB
Throws
Bench
Off Jumps
Squats
Off MB
Throws
Mi l i tary
Spri nts
Deadl i fts
Off
How about condi ti oni ng
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Bench
Tempo
Runs
Off Squat
Al acti c
Capaci ty
Off Mi l i tary
Tempo
Runs
Deadl i ft
Al acti c
Capaci ty
Off
L I F TI NG 3 DAYS PE R WE E K
Li fti ng 3 Days per week i s a great opti on for athl etes who need to i ncorporate
ski l l trai ni ng (i .e. Practi ce), speed/power work and condi ti oni ng i nto thei r
trai ni ng. 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 are j ust l i fti ng 3 days/week, you shoul d do that on ei ther
Mon/Wed/Fri /Mon or Tues/Thurs/Sat/Tues. Another opti on i s every other day, so
Monday/Wednesday/Fri day/Sunday/Tuesday/Thursday/Saturday.
Addi ng speed/power work to a 3 day l i fti ng spl i t
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
MB
Throws
Bench
Off Jumps
Squat
Off MB
Throws
Mi l i tary
Off Off
JUGGERNAUT METHOD 2.0 48
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
Spri nts
Deadl i ft
Off MB
Throws
Bench
Off Jumps
Squat
Off Off
When l i fti ng 3 days/week, you can al so combi ne two core l i fts i nto one trai ni ng
day. When doi ng thi s, I advocate that you onl y choose one assi stance exerci se
for each upper body and l ower body to perform on that day
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
MB
Throws
Bench
Off Jumps
Squat
Off MB
Throws
Spri nts
Mi l i tary
Deadl i ft
Off Off
Addi ng a condi ti oni ng el ement
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Bench
Tempo Runs
Off Squat
Al acti c
Capaci ty
Off Mi l i tary
Tempo Runs
Deadl i ft
Al acti c
Capci ty
Off
JUGGERNAUT METHOD 2.0 49
Putti ng i t al l together
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
MB Throws
Bench
Tempo Runs
Off Jumps
Squat
Al acti c
Capaci ty
Off MB
Throws
Mi l i tary
Tempo
Runs
Off Off
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
Spri nts
Deadl i ft
Al acti c
Capaci ty
Off MB Throws
Bench
Tempo Runs
Off Jumps
Squat
Al acti c
Capaci ty
Off Off
L I F TI NG 2 DAYS PE R WE E K
Li fti ng 2 days/week i s a great opti on for athl etes wi th hi gher GPP who need to
focus more of thei r energy on ski l l devel opment i n thei r sport. 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. I had gai ned enough strength to where addi ng 10 pounds to my bench
wasnt goi ng to make the shot go any further, onl y techni cal i mprovements
woul d yi el d those posi ti ve resul ts.
When trai ni ng onl y 2 days per week I advocate usi ng 5/3/1 for the mi ni mum
prescri bed reps on your mai n accessory l i ft of the day. 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.
Thi s movement shoul d be for the opposi te body part that your mai n l i ft was and
JUGGERNAUT METHOD 2.0 50
shoul d be for the foundati on movement that you wi l l do the fol l owi ng week. 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. When l i fti ng onl y 2 days/
week I suggest you take 2 ful l days between trai ni ng sessi ons, Monday/
Thursday i s a great opti on, and do not del oad unl ess you are feel i ng run down.
Si nce that was pretty crypti c to understand, hopeful l y thi s tabl e wi l l hel p
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Bench
Press-
Juggernaut
Method
Deadl i ft
Standi ng
on
Bl ocks-5/3/
1 mi ni mum
reps
Off Off Squat-
Juggernaut
Method
Incl i ne
Bench-5/3/
1 mi ni mum
reps
Off Off Off
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
Mi l i tary-
Juggernaut
Method
Safety
Squat Bar
Squats-5/3/
1 mi ni mum
reps
Off Off Deadl i ft-
Juggernaut
Method
Two Board
Press-5/3/1
mi ni mum
reps
Off Off Off
There are numerous opti ons when addi ng speed/power work and condi ti oni ng
to your 2 day l i fti ng templ ate, too many to di scuss here. Just remember that
when i ncl udi ng speed/power work i nto your trai ni ng, that i t must be performed
wi th a fresh CNS, so put i t pri or to your l i fti ng or 48 hours after your l ast CNS
i ntensi ve l i fti ng sessi on.
JUGGERNAUT METHOD 2.0 51
ASSI STANCE WORK
So now you know what the pl an i s for the bi g l i fts, you probabl y want to do
some assi stance work. Assi stance work needs to be j ust that, assi stance, dont
l et your assi stance work i nterfere wi th your bi g l i fts. Here i s what Ji m Wendl er
l i sts as the four mai n tasks of assi stance work i n 5/3/1:
-Strengthen Weak areas of the body
-Compliment and help increase the four basic lifts
-Provide balance and symmetry to your body and training
-Build Muscle Mass
The i dea of bi g compound movements shoul d sti l l appl y to your assi stance
work. 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.
ASSI STANCE WORK #1: WHAT I ACTUAL LY DO
Monday
1) Bench Press-Whatever Phase and Wave I am on
2) Hori zontal Pul l i ng (DB Rows or Chest Supported Rows)-5x10-15
3) Di ps-3xAMAP
4) Ab Wheel -3-5x15-20
5) Upper Body Condi ti oni ng, Il l get i nto thi s i n a few secti ons
Wednesday
1) Jumpi ng, Thi s wi l l be covered l ater too
2) Squat-Whatever Phase and Wave I am on
3) GHR-3x10-20
4) Back Extensi ons-3x10-20
5) Decl i ne Si tups-3-5x10-20
JUGGERNAUT METHOD 2.0 52
Friday
1) Mi l i tary Press-Whatever Phase and Wave I am on
2) Chi nups-5-10 sets of 5-10 reps
3) Di ps-I use several di fferent opti ons here, but they usual l y end up bei ng
somethi ng to the effect of 5x10-20 wi th some wei ghted sets
4) Upper Body Condi ti oni ng
Saturday
1) Jumpi ng
2) Deadl i ft-Whatever Phase and Wave I am on
3) Hamstri ng/Low Back Movement-Thi s i s ei ther GHRs or someti mes SSB
4) Squats for 3-5 sets of 5-10 reps
5) Wal ki ng Lunges-3 to 5 sets of 12-20 steps
6) Si de Bends-3 to 5 sets of 15-20 reps
ASSI STANCE WORK #2: WE STSI DE F OR SKI NNY BASTARDS
Westsi de for Ski nny Bastards i s a tremendousl y popul ar program desi gned by
Joe Defranco. 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.
For thi s templ ate you wi l l perform whatever sets and reps you have for the
current wave/phase on your mai n exerci se and then perform the fol l owi ng
accessory work.
Bench Day
1a) Verti cal Pul l i ng for 3-4 sets of 8-12 reps
1b) Upper Back for 3-4 sets of 12-15 reps
2) Medi al Del t for 4 sets of 8-12 reps
3a) Arms (Bi cep or Tri cep) for 3 sets of 8-10 reps
3b) Traps for 3 sets of 12-20 reps
JUGGERNAUT METHOD 2.0 53
Squat Day
1) Uni l ateral Exerci se for 2-3 sets of 8-10 reps
2) Hi p Extensi on Exerci se for 3 sets of 8-15 reps
3) Wei ghted Abdomi nal s for 4 sets of 10-15 reps
Military Day
1) Suppl emental Pressi ng for 2 sets of maxi mum reps, usi ng a wei ght you
can perform 15-20 reps wi th on the fi rst set
2a) Hori zontal Pul l i ng for 3-4 sets of 8-12 reps
2b) Rear Del ts for 3-4 sets of 10-20 reps
3) Traps for 3-4 sets of 8-15 reps
4) El bow Fl exor exerci se for 3-4 sets of 8-15 reps
Deadlift Day
1) Uni l ateral Movement for 3 sets of 6-12 reps
2) Hamstri ng Posteri or Chai n Movement for 3 sets of 8-12 reps
3) Bodywei ght Abdomi nal Ci rcui t
ASSI STANCE WORK #3: PE RI ODI ZATI ON BI BL E
Thi s comes from a great arti cl e by Dave Tate.
Bench Day
1) Shoul ders or Chest-5 sets of 10-20 reps (DB Bench, DB Incl i ne, DB
Mi l i tary, Incl i ne press, Di ps, Pushups)
2) Lats or Upper Back-5 sets of 10-20 reps (DB Rows, Bent Over Rows,
T-bar Rows, Lat Pul l downs, Face Pul l s, Shrugs)
3) Tri ceps-5 Sets of 10-20 reps (Tri ceps Pushdowns or Tri ceps
Extensi ons)
Squat Day
1) Low Back-5 Sets of 10-20 reps (Reverse Hyper, Back Rai se, Good
Morni ng)
2) Quads-5 Sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
JUGGERNAUT METHOD 2.0 54
3) Abs-5 Sets of 10-20 reps (Si t Ups, Hangi ng Leg Rai ses, Ab Wheel , DB
Si de Bend)
Military Day
1) Shoul ders or Chest-5 sets of 10-20 reps (DB Bench, DB Incl i ne, DB
Mi l i tary, Incl i ne press, Di ps, Pushups)
2) Lats or Upper Back-5 sets of 10-20 reps (DB Rows, Bent Over Rows,
T-bar Rows, Lat Pul l downs, Face Pul l s, Shrugs)
3) Tri ceps-5 Sets of 10-20 reps (Tri ceps Pushdowns or Tri ceps
Extensi ons)
Deadlift Day
1) Hamstri ngs-5 sets of 10-20 reps (Leg Curl s, GHRs)
2) Quads-5 Sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
4) Abs-5 Sets of 10-20 reps (Si t Ups, Hangi ng Leg Rai ses, Ab Wheel , DB
Si de Bend)
ACCE SSORY WORK #4: THE TRI UMVI RATE
Thi s i s a very si mpl e, yet effecti ve opti on, that wi l l l i mi t you to 3 exerci ses each
day, i ncl udi ng your mai n l i ft. 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.
Bench Day
1) Bench Press-Juggernaut Method
2) Dumbbel l Bench Vari ati on for 5 sets of 10-15 reps
3) Hori zontal Row Vari ati on for 5 sets of 10-15
Squat Day
1) Squat-Juggernaut Method
2) GHR for 5 sets of 10-20
JUGGERNAUT METHOD 2.0 55
3) Wei ghted Decl i ne Si tups for 5 sets of 10-20
Military Day
1) Mi l i tary-Juggernaut Method
2) Di ps for 5 sets of 5-20
3) Chi nups for 5 sets of 5-20
Deadlift Day
1) Deadl i ft-Juggernaut Method
2) Wal ki ng Lunges for 5 sets of 8-20 steps
3) Ab Wheel for 5 sets of 10-20
ACCE SSORY WORK #5: 5/ 3/ 1 AS ASSI STANCE
Ji m Wendl ers 5/3/1 program has yi el ded tremendous resul ts for many l i fters
and athl etes. 5/3/1 can al so be uti l i zed for assi stance work wi th great
effecti veness. Here i s how I woul d i mpl ement 5/3/1 i nto the assi stance work
wi th the Juggernaut Method.
Bench Day
1) Bench Press-Juggernaut Method
2) Chi nups-5/3/1 reps, when uti l i zi ng 5/3/1 for upper body accessory l i fts
you can/shoul d take your fi nal set to near fai l ure. 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.
3) Di ps for 3-5 sets of 5-20 reps
Squat Day
1) Squat-Juggernaut Method
2) Deadl i fts standi ng on bl ocks-5/3/1 reps, when usi ng 5/3/1 for l ower
body assi stance l i fts, I advocate that onl y the prescri bed reps are done.
3) Uni l ateral Lower Body work for 3 sets of 6-15 reps
4) Wei ghted Ab Work
JUGGERNAUT METHOD 2.0 56
Military Day
1) Mi l i tary-Juggernaut Method
2) Di ps-5/3/1, wi th l ast set taken to near fai l ure
3) Chi nups for 5 sets of 5-20
Deadlift Day
1) Deadl i ft-Juggernaut Method
2) Safety Bar Squat or Front Squat-5/3/1 for mi ni mum prescri bed reps
3) Wei ghted Ab Work
JUGGERNAUT METHOD 2.0 57
WE I GHTE D DI PS AND CHI NUPS
Di ps and chi nups are two powerful compound movements that shoul d be
i ncl uded i n any l i fters program. Wei ghted di ps have been a stapl e of bi g
benchers programs si nce the great Pat Casey reportedl y di d 380 pounds for a
si ngl e di p, at a bodywei ght of 300 pounds, thi s tri cep strength certai nl y fuel ed
hi m to be the 1st 600 pound bench presser i n hi story. Konstanti n
Konstanti novs, modern day deadl i ft hero, has posted vi deos performi ng
pul l ups/chi nups wi th nearl y 100 pounds strapped to hi s near 300 pound frame,
thi s back strength i s certai nl y a catal yst to hi s 900+ pound deadl i fts and 580
pound cl osegri p bench.
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 200 pounds and
can perform a di p wi th 100 pounds, woul d base thei r percentages off of 300
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.
The other opti on i s to j ust si mpl y use the wei ght you can do for 1 rep as your
max, the onl y reason Im not parti cul arl y fond of thi s method i s that unl ess you
are remarkabl y strong i n these movements, you wi l l be usi ng very smal l j umps
between sets; but I do recommend thi s method for heavi er athl etes. Lets l ook
at a 16 week progressi on for wei ghted di ps and/or chi nups/pul l ups:
JUGGERNAUT METHOD 2.0 58
WAVE ACCUMUL ATI ON I NTE NSI F I CATI ON RE AL I ZATI ON
10s 50/60/70%x12+ 55/65/75%x10+ 60x12, 70x10, 80x8+
8s 55/65/75%x10+ 60/70/80%x8+ 65x10, 75x8, 85x5+
5s 60/70/80%x8+ 65/75/85%x5+ 70x8, 80x5, 90x3+
3s 65/75/85%x5+ 70/80/90%x3+ 75x5, 85x3, 95x1+
Duri ng the accumul ati on and i ntensi fi cati on weeks, perform the l i sted reps for
the fi rst 2 percentages and for the fi nal set you can go beyond those reps. After
each real i zati on week, take a del oad week i n whi ch you perform 2-3 sets of
5-10 reps wi th onl y your bodywei ght. To move your max up from wave to wave,
si mpl y i ncrease your worki ng max by 5 to 10 pounds, but I woul d advi se not
goi ng over a 10% i ncrease each wave.
JUGGERNAUT METHOD 2.0 59
I NCORPORATI NG SPE E D AND POWE R WORK
As a former el i te l evel shot putter and the current owner of Juggernaut Trai ni ng
Systems, where I trai n hundreds of athl etes each year, devel opment of speed
and j umpi ng abi l i ty i s a pri ori ty of mi ne. 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.
J UMPI NG
Jumpi ng exerci ses can be done 1-2x per week and shoul d be performed pri or
to your squat or deadl i ft trai ni ng. 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). Onl y more qual i fi ed athl etes
need to concern themsel ves wi th these other vari ati ons, so i f you can onl y j ump
on a 30 box, dont worry about seated box j umps out of foam whi l e hol di ng
dumbbel l s and weari ng ankl e wei ghts, got i t?
As far as j umpi ng vol ume i s concerned adhere to Pri l epi ns chart to manage
your j umpi ng vol ume.
PE RCE NT RE PS PE R SE T OPTI MAL RE PS TOTAL RE P RANGE
70-80 3-6 18 12-24
80-90 2-4 15 10-20
90+ 1-2 4 10
JUGGERNAUT METHOD 2.0 60
Once you have found your max i n a gi ven j umpi ng exerci se you can now fi gure
out how many j umps to perform each trai ni ng sessi on and what hei ghts to
perform them at. So i f an athl ete has a standi ng box j ump max of 40 i nches, a
75% j ump woul d be 30 i nches, 80% woul d be 32 i nches and 85% woul d be 34
i nches. I do not advi se performi ng j umps under the 70% range for an athl ete
wi th any appreci abl e qual i fi cati on (except duri ng a del oad week) as i t i s di ffi cul t
to exert maxi mal force when performi ng such l ow j umps.

Lets take a l ook at an exampl e phase and wave of j umpi ng for an athl ete wi th a
40 standi ng box j ump and 30 wei ghted box j ump:
PHASE DAY 1- STANDI NG BOX J UMP DAY 2- WE I GHTE D BOX J UMP
Accumul ati on 30 (75%) x6 sets of 3 j umps 22.5 (75%) x4 sets of 3 j umps
Intensi fi cati on 34 (85%) x5 sets of 3 j umps 25.5 (85%) x5 sets of 2 j umps
Real i zati on 38 (95%) x4 sets of 2 j umps 28.5 (95%) x5 sets of 1 j ump
I try to keep the vol ume of j umpi ng on the fi rst day ri ght i n the opti mal range as
descri bed by Pri l epi n, whi l e the vol ume of the 2
nd
day wi l l be about 60% of the
fi rst day. 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.
Athl etes wi th greater j umpi ng capabi l i ti es shoul d err on the l ower si de of the
vol ume range as they do not need as much work to i mprove thei r abi l i ti es. I
have had the opportuni ty to trai n al ongsi de Dwai n Chambers, 2010 Worl d
Indoor Champi on i n the 60m dash, and can personal l y attest that Dwai n woul d
not perform more than 5 j umps total i n a workout, though these j umps woul d
go up 68 i n hei ght.
JUGGERNAUT METHOD 2.0 61
Here i s a 16 week j umpi ng progressi on that you can use wi th your athl etes:
WAVE E XE RCI SE ACCUMUL ATI ON I NTE NSI F I CATI ON RE AL I ZATI ON
10s Wei ghted Box
Jumps
6x3 at 75% 5x2 at 85% 4x1 Up to a
Max
8s Box Jumps 6x3 at 75% 5x2 at 85% 4x1 Up to a
Max
5s Depth Jumps 2x5 from 12 2x4 from 18 2x3 from 24
3s Hurdl e Hops 5x5 4x4 3x3
SPRI NTI NG
The i ncl usi on of spri nti ng i nto your program i s a must for any athl ete or person
tryi ng to rai se thei r rate of force devel opment or i mprove thei r body
composi ti on. 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.
The focus of your spri nt trai ni ng needs to be QUALITY not quanti ty. Spri nt
trai ni ng for the non-track athl ete shoul d consi st of spri nts between 10-50m and
shoul d not exceed 200m 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 .e. 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 .e. 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.

JUGGERNAUT METHOD 2.0 62
Resi sted spri nts (spri nti ng whi l e pul l i ng a sl ed, none of thi s parachute BS) i s a
hotl y debated topi c i n the speed devel opment communi ty. I had l ong adhered to
the i dea that addi ng too much wei ght to the sl ed (>15% of athl etes
bodywei ght) woul d hi nder thei r speed devel opment, but I have recentl y changed
my perspecti ve here. In the spri ng of 2010 I wi tnessed a top European spri nter
(PR of 20.38 i n the 200m) performi ng spri nts wi th up to 105 pounds (70 pounds
of wei ght + 35 pound sl ed) resi sti ng hi m. Mi nd you thi s athl ete wei ghed no
more than 190 pounds. After speaki ng wi th hi s coach, he expl ai ned to me that
he has found these heavi l y wei ghted spri nts woul d teach hi s athl etes to have a
l onger and greater force appl i cati on duri ng thei r start phase of thei r races. He
and I agreed that these heavi l y wei ghted spri nts coul d defi ni tel y have thei r pl ace
earl y i n an athl etes annual pl an. Whi l e I feel that heavi l y wei ghted spri nts have
thei r pl ace i n a trai ni ng pl an, i t i s extremel y i mportant to not al l ow the wei ght of
your athl etes sl ed to negati vel y i mpact mechani cs.
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:
WAVE ACCUMUL ATI ON I NTE NSI F I CATI ON RE AL I ZATI ON
10s
Hi l l Spri nts-10x10
yds, 10x20 yds,
10x20 yds
Hi l l Spri nts-3x6x30yds Hi l l
Spri nts-4x4x30yds
8s
Sl ed
Spri nts-3x6x30yds
Sl ed Spri nts-4x4x30yds Sl ed
Spri nts-5x3x30yds
5s Spri nts-3x6x30yds Spri nts-3x6x30yds Spri nts-3x6x30yds
3s
Fl yi ng
Spri nts-3x3x20+10
yds
Fl yi ng
Spri nts-2x3x20+15yds
Fl yi ng
Spri nts-1x3x20+20
yds
JUGGERNAUT METHOD 2.0 63
Fl yi ng spri nts are performed
by performi ng a smooth
bui l dup for the prescri bed
di stance and the spri nti ng ful l
speed for the next secti on.
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
Throwers (Shot, Di scus,
Hammer, Javel i n) are some of
the Worl ds most powerful
athl etes. Im not j ust sayi ng
that because Im bi ased si nce
that i s my athl eti c
background, throwers are
huge and post remarkabl e
resul ts i n spri nti ng and
j umpi ng, and to no surpri se,
the basi s of thei r trai ni ng i s
throwi ng. 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.
JUGGERNAUT METHOD 2.0 64
Medi ci ne bal l throws are very si mpl e to l earn, so you
dont have to waste much ti me l earni ng the techni cal
ski l l s of a sport, you can si mpl y begi n bui l di ng the
expl osi ve power needed to succeed i n your endeavor
of choi ce.
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 .e.
throwi ng as far as possi bl e) to get the desi red trai ni ng effect. Obvi ousl y the
wei ght of the i mpl ement bei ng thrown can be mani pul ated to address di fferent
areas on the force/vel oci ty curve and dependi ng on the wei ght of the i mpl ement
and the type of throw bei ng used, wei ghted throws are a great opti on for
speci al strength exerci ses.
Because the i ntensi ty of the throws are al ways >90% effort, you need to reduce
the vol ume of throws from week to week. Thi s doesnt need to be done i n any
compl ex manner, somethi ng si mpl e l i ke 10 throws i n Week 1, 8 throws i n Week
2 and 6 throws i n Week 3 wi l l work fi ne. Learn more about medi ci ne bal l throws
i ncl udi ng vi deo demonstrati ons of al l our favorite throws here.
JUGGERNAUT METHOD 2.0 65
I NCORPORATI NG OLYMPI C L I F TI NG
Ol ympi c l i fti ng i s a hotl y debated topi c i n the trai ni ng communi ty, but i ts
benefi ts are obvi ous. The Ol ympi c l i fts, WHEN BEING PERFORMED BY
SOMEONE WITH COMPETENT TECHNIQUE, i s a great devel oper of power and
teaches an athl ete to absorb force wel l . Whi l e I do not i ncl ude them i n my own
trai ni ng, there are athl etes who I work wi th that are requi red to perform them
duri ng thei r competi ti ve season by thei r coaches, and for such athl etes, I
bel i eve I have an excel l ent way of i ncorporati ng the Ol ympi c l i fts i nto thei r
trai ni ng wi thout bei ng too hard on thei r j oi nts, or havi ng them pl ace too much
ti me on techni cal devel opment, whi l e sti l l reapi ng the exerci ses benefi ts.
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.
The Pul l Day wi l l focus on the devel opment on pul l i ng strength/speed by
uti l i zi ng Ol ympi c pul l vari ati ons (Snatch and Cl ean Pul l ) from vari ous hei ghts
(standi ng on bl ocks, pul l s from bel ow the knee, pul l s from the thi gh, pul l s from
the fl oor, etc). 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 2-5rm. 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.
JUGGERNAUT METHOD 2.0 66
An exampl e trai ni ng wave for the pul l day woul d be as fol l ows
8S WAVE ACCUMUL ATI ON I NTE NSI F I CATI ON RE AL I ZATI ON
Squat Squat 65%x5x8+ Squat 60%x3,
67.5%x3,
72.5%x3x8+
Squat 50%x5,
60%x3, 70%x2,
75%x1,
80%xAMAP
Pul l Vari ati on Cl ean Pul l wi th
bar on 6 Bl ocks
to 3rm
Cl ean Pul l
standi ng on 3
Bl ocks to 3rm
Cl ean Pul l from
fl oor to 3rm
Accessory GHR-3xAMAP-2 GHR-3xAMAP-2 GHR-3xAMAP-2
The speed day wi l l focus on movi ng submaxi mal wei ghts at maxi mal vel oci ty
and perfecti ng techni que. 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.
Because of the fast nature of the Ol ympi c l i fts, a hi gher percentage (60-80%)
can be used when compared to the powerl i fts (40-60%). It i s cruci al that short
rest peri ods are used (45-60 seconds). Here i s what a trai ni ng wave woul d l ook
l i ke for the speed day
JUGGERNAUT METHOD 2.0 67
5S WAVE ACCUMUL ATI ON I NTE NSI F I CATI ON RE AL I ZATI ON
Ol ympi c Li ft Snatch 12x2 at
60%
Snatch 9x2 at 70% Snatch 6x2 at
80%
Deadl i ft Deadl i ft
70%x6x5+
Deadl i ft 65%x2,
72.5%x2,
77.5%x4x5+
Deadl i ft 50%x5,
60%x3, 70%x2,
75%x1, 80%x1,
85%xAMAP
Accessory Wal ki ng Lunges
3x12 steps
Wal ki ng Lunges
3x12 steps
Wal ki ng Lunges
3x12 steps
There are many great opti ons to devel op speed and expl osi ve power i n athl etes
and l i fters. 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.
JUGGERNAUT METHOD 2.0 68
CONDI TI ONI NG
Condi ti oni ng i s a bi g word that
encompasses numerous i deas. 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. It i s
easy to assume that a marathon runner i s better condi ti oned than a powerl i fter,
but whi l e the powerl i fter i snt condi ti oned to do what the marathon runner,
nei ther i s the marathon runner condi ti oned to endure the trai ni ng of the
powerl i fter. Runners, fi ghters, footbal l pl ayers and l i fters can al l be wel l
JUGGERNAUT METHOD 2.0 69
Romul o Barral , 7x Worl d Ji u Ji tsu Campi on,
knows that there i s more to condi ti oni ng
than si mpl y goi ng unti l you puke.
condi ti oned and bei ng wel l condi ti oned means somethi ng di fferent to each one
of those athl etes; i t i s i mperati ve to understand the demands of your acti vi ti es
and prepare yoursel f accordi ngl y for them.
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. Despi te thi s fact, athl etes
i n these sports are al ways doi ng gassers, sui ci des or mi susi ng great tool s l i ke
the sl ed/prowl er by doi ng l ong durati on hi gh i ntensi ty pushes or taki ng
i nsuffi ci ent rest peri ods.
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.
There i s a reason that Usai n Bol t i snt al so the worl ds best 800m runner and
that i s the same reason that Davi d Rudi sha (800m Worl d Record hol der) i snt
the best 100m runner because one cannot devel op competi ng energy
systems to maxi mal l evel s.
Every ti me you or your athl etes runs a gasser,
does countl ess burpees or pushes the Prowl er
unti l your l egs are wobbl y and you are vomi ti ng,
you arent devel opi ng mental toughness or getti ng
i n shape, you are rui ni ng your short and l ong term
abi l i ti es to devel op speed, maxi mal strength and
expl osi ve power.
So, i f you arent goi ng to smash your CNS and
body wi th hi ghl y chal l engi ng l acti c threshol d
trai ni ng, how wi l l you condi ti on? Al acti c capaci ty
JUGGERNAUT METHOD 2.0 70
THE QUE STI ON BE I NG
ASKE D THOUGH I S
I NCOMPL E TE , I T
MUST BE PRE DI CATE D
ON: BE TTE R
CONDI TI ONE D TO DO
WHAT?
and aerobi c capaci ty are the answer. Al acti c capaci ty i s the abi l i ty to repeat
hi gh l evel outputs wi th i ncompl ete rest peri ods, to si mpl i fy that i dea, i f you have
a 42 box j ump max, al acti c capaci ty woul d be your abi l i ty to perform 36 box
j umps repeatedl y wi th 10-30 seconds between each j ump.
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 5.3 40, i t doesnt matter how many ti mes he can repeat that effort on
short rests, because he wi l l be watchi ng the game from the si del i nes.
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. I woul d suggest doi ng your al acti c capaci ty
work after your l ower body trai ni ng days, or i f you perform a ful l body templ ate
(2-3 days/week) you coul d do i t after every sessi on.
Here i s a general templ ate for devel opi ng al acti c capaci ty over the 16 week
course of The Juggernaut Method (del oad weeks arent l i sted because duri ng
those weeks you shoul d onl y perform aerobi c capaci ty work). The exerci ses are
fai rl y i nterchangeabl e, however they must be somethi ng expl osi ve i n nature:
JUGGERNAUT METHOD 2.0 71
WAVE SE SSI ON 1 SE SSI ON 2 SE SSI ON 3
10s Accumul ati on 1-KB Squat
Jumps-10 sets of 4
j umps, 30 seconds
between sets
2-Prowl er
Expl osi ons-10x4,
30 seconds
3-Sl edge Hammer
Stri kes-10x4, 30
seconds
1-Box Jumps-10
sets of 4 j umps, 30
seconds between
sets
2-Prowl er
Spri nts-10x10yds,
30 seconds
3-Arm over Arm
Sl ed Pul l s-10x4, 30
seconds
1-Spl i t Jumps-10
sets of 4 j umps, 30
seconds between
sets
2-15 yd
Shuttl es-10x1 rep,
30 seconds
3-Burpee +
Pul l up-10x4, 30
seconds
10s Intensi fi cati on 1-KB Squat
Jumps-10 sets of 5
j umps, 30 seconds
between sets
2-Prowl er
Expl osi ons-10x5,
30 seconds
3-Sl edge Hammer
Stri kes-10x5, 30
seconds
1-Box Jumps-10
sets of 5 j umps, 30
seconds between
sets
2-Prowl er
Spri nts-10x15yds,
30 seconds
3-Arm over Arm
Sl ed Pul l s-10x5, 30
seconds
1-Spl i t Jumps-10
sets of 5 j umps, 30
seconds between
sets
2-20 yd
Shuttl es-10x1 rep,
30 seconds
3-Burpee +
Pul l up-10x5, 30
seconds
10s Real i zati on 1-KB Squat
Jumps-10 sets of
6 j umps, 30
seconds between
sets
2-Prowl er
Expl osi ons-10x6,
30 seconds
3-Sl edge Hammer
Stri kes-10x6, 30
seconds
1-Box Jumps-10
sets of 6 j umps,
30 seconds
between sets
2-Prowl er
Spri nts-10x20yds
, 30 seconds
3-Arm over Arm
Sl ed Pul l s-10x6,
30 seconds
1-Spl i t Jumps-10
sets of 6 j umps,
30 seconds
between sets
2-25 yd
Shuttl es-10x1
rep, 30 seconds
3-Burpee +
Pul l up-10x6, 30
seconds
JUGGERNAUT METHOD 2.0 72
WAVE SE SSI ON 1 SE SSI ON 2 SE SSI ON 3
8s Accumul ati on 1-KB Squat
Jumps-10 sets of 4
j umps, 25 seconds
between sets
2-Prowl er
Expl osi ons-10x4,
25 seconds
3-Sl edge Hammer
Stri kes-10x4, 25
seconds
1-Box Jumps-10
sets of 4 j umps, 25
seconds between
sets
2-Prowl er
Spri nts-10x10yds,
25 seconds
3-Arm over Arm
Sl ed Pul l s-10x4, 25
seconds
1-Spl i t Jumps-10
sets of 4 j umps, 25
seconds between
sets
2-15 yd
Shuttl es-10x1 rep,
25 seconds
3-Burpee +
Pul l up-10x4, 25
seconds
8s Intensi fi cati on 1-KB Squat
Jumps-10 sets of 5
j umps, 25 seconds
between sets
2-Prowl er
Expl osi ons-10x5,
25 seconds
3-Sl edge Hammer
Stri kes-10x5, 25
seconds
1-Box Jumps-10
sets of 5 j umps, 25
seconds between
sets
2-Prowl er
Spri nts-10x15yds,
25 seconds
3-Arm over Arm
Sl ed Pul l s-10x5, 25
seconds
1-Spl i t Jumps-10
sets of 5 j umps, 25
seconds between
sets
2-20 yd
Shuttl es-10x1 rep,
25 seconds
3-Burpee +
Pul l up-10x5, 25
seconds
8s Real i zati on 1-KB Squat
Jumps-10 sets of 6
j umps, 25 seconds
between sets
2-Prowl er
Expl osi ons-10x6,
25 seconds
3-Sl edge Hammer
Stri kes-10x6, 25
seconds
1-Box Jumps-10
sets of 6 j umps, 30
seconds between
sets
2-Prowl er
Spri nts-10x20yds,
30 seconds
3-Arm over Arm
Sl ed Pul l s-10x6, 25
seconds
1-Spl i t Jumps-10
sets of 6 j umps, 25
seconds between
sets
2-25 yd
Shuttl es-10x1 rep,
25 seconds
3-Burpee +
Pul l up-10x6, 25
seconds
JUGGERNAUT METHOD 2.0 73
WAVE SE SSI ON 1 SE SSI ON 2 SE SSI ON 3
5s Accumul ati on 1-KB Squat
Jumps-10 sets of 4
j umps, 20 seconds
between sets
2-Prowl er
Expl osi ons-10x4,
20 seconds
3-Sl edge Hammer
Stri kes-10x4, 20
seconds
1-Box Jumps-10
sets of 4 j umps, 20
seconds between
sets
2-Prowl er
Spri nts-10x10yds,
20 seconds
3-Arm over Arm
Sl ed Pul l s-10x4, 20
seconds
1-Spl i t Jumps-10
sets of 4 j umps, 20
seconds between
sets
2-15 yd
Shuttl es-10x1 rep,
20 seconds
3-Burpee +
Pul l up-10x4, 20
seconds
5s Intensi fi cati on 1-KB Squat
Jumps-10 sets of 5
j umps, 20 seconds
between sets
2-Prowl er
Expl osi ons-10x5,
20 seconds
3-Sl edge Hammer
Stri kes-10x5, 20
seconds
1-Box Jumps-10
sets of 5 j umps, 20
seconds between
sets
2-Prowl er
Spri nts-10x15yds,
20 seconds
3-Arm over Arm
Sl ed Pul l s-10x5, 20
seconds
1-Spl i t Jumps-10
sets of 5 j umps, 20
seconds between
sets
2-20 yd
Shuttl es-10x1 rep,
20 seconds
3-Burpee +
Pul l up-10x5, 20
seconds
5s Real i zati on 1-KB Squat
Jumps-10 sets of 6
j umps, 20 seconds
between sets
2-Prowl er
Expl osi ons-10x6,
20 seconds
3-Sl edge Hammer
Stri kes-10x6, 20
seconds
1-Box Jumps-10
sets of 6 j umps, 20
seconds between
sets
2-Prowl er
Spri nts-10x20yds,
20 seconds
3-Arm over Arm
Sl ed Pul l s-10x6, 20
seconds
1-Spl i t Jumps-10
sets of 6 j umps, 20
seconds between
sets
2-25 yd
Shuttl es-10x1 rep,
20 seconds
3-Burpee +
Pul l up-10x6, 20
seconds
JUGGERNAUT METHOD 2.0 74
WAVE SE SSI ON 1 SE SSI ON 2 SE SSI ON 3
3s Accumul ati on 1-KB Squat
Jumps-10 sets of 4
j umps, 15 seconds
between sets
2-Prowl er
Expl osi ons-10x4,
15 seconds
3-Sl edge Hammer
Stri kes-10x4, 15
seconds
1-Box Jumps-10
sets of 4 j umps, 15
seconds between
sets
2-Prowl er
Spri nts-10x10yds,
15 seconds
3-Arm over Arm
Sl ed Pul l s-10x4, 15
seconds
1-Spl i t Jumps-10
sets of 4 j umps, 15
seconds between
sets
2-15 yd
Shuttl es-10x1 rep,
15 seconds
3-Burpee +
Pul l up-10x4, 15
seconds
3s Intensi fi cati on 1-KB Squat
Jumps-10 sets of 5
j umps, 15 seconds
between sets
2-Prowl er
Expl osi ons-10x5,
15 seconds
3-Sl edge Hammer
Stri kes-10x5, 15
seconds
1-Box Jumps-10
sets of 5 j umps, 15
seconds between
sets
2-Prowl er
Spri nts-10x15yds,
15 seconds
3-Arm over Arm
Sl ed Pul l s-10x5, 15
seconds
1-Spl i t Jumps-10
sets of 5 j umps, 15
seconds between
sets
2-20 yd
Shuttl es-10x1 rep,
15 seconds
3-Burpee +
Pul l up-10x5, 15
seconds
3s Real i zati on 1-KB Squat
Jumps-10 sets of 6
j umps, 15 seconds
between sets
2-Prowl er
Expl osi ons-10x6,
15 seconds
3-Sl edge Hammer
Stri kes-10x6, 15
seconds
1-Box Jumps-10
sets of 6 j umps, 15
seconds between
sets
2-Prowl er
Spri nts-10x20yds,
15 seconds
3-Arm over Arm
Sl ed Pul l s-10x6, 15
seconds
1-Spl i t Jumps-10
sets of 6 j umps, 15
seconds between
sets
2-25 yd
Shuttl es-10x1 rep,
15 seconds
3-Burpee +
Pul l up-10x6, 15
seconds
Thi s wi l l be a great progressi on for the general popul ati on to devel op al acti c
capaci ty. Remember that these exerci ses arent set i n stone, you can choose
JUGGERNAUT METHOD 2.0 75
vi rtual l y anythi ng you l i ke, i t j ust must al l ow you to produce a si gni fi cant enough
power output.
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.
JUGGERNAUT METHOD 2.0 76
CONDI TI ONI NG
F OR F OOTBAL L
Condi ti oni ng tests are a
standard practi ce at NFL,
Col l ege and Hi gh School
footbal l trai ni ng camps and
are for the most part
poorl y desi gned. Many of
you may remember the
medi a fi asco that Al bert
Haynesworths di ffi cul ty to
pass the Washi ngton
Redski ns trai ni ng camp
created and whi l e I
certai nl y wont argue that
Haynesworth came i nto
camp ready, the test he
was bei ng asked to
perform (reportedl y
mul ti pl e 300yd shuttl es)
was so poorl y desi gned
that hi s abi l i ty to pass i t
had very l i ttl e
correspondence to hi s
abi l i ty to pl ay 4 quarters of
footbal l .
Whi l e scouri ng Facebook
the other day, I ran across
JUGGERNAUT METHOD 2.0 77
Al ex Parsons, USC/Oakl and Rai ders has taken hi msel f from a
practi ce squad pl ayer to a starter through trai ni ng at Juggernaut
the vi deo that featured a j ournal i st attempti ng the Bal ti more Ravens
condi ti oni ng test. The test shown was 6x150yd 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,
300yd shuttl es, 110 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. It i s thi s same reason that Usai n Bol t i snt
al so the Worl ds best 1500m runner and vi ce versa. 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?
There has al so been recent news of Fel i x Jones and two other pl ayers, fai l i ng
the Dal l as Cowboys condi ti oni ng test of 2x10 spri nts of 40-60yds dependi ng
on posi ti on group. 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. The other pl ayers who
fai l ed the test, Safety Brodney Pool and Recei ver Andre Hol mes, were doi ng a
l ot of di stance runni ng duri ng the offseason accordi ng to Cowboys coach
Jason Garrett.
Di stance runni ng, i n addi ti on to bei ng i neffecti ve i n devel opi ng the proper
energy systems needed for footbal l , i t i s al so much more stressful to the
JUGGERNAUT METHOD 2.0 78
athl etes j oi nts. Stress fractures are a very common i nj ury among di stance
runners and that probl em i s onl y compounded by havi ng 300+ pounders
performi ng di stance work.
The Cowboys condi ti oni ng test i s a good one, and si mpl e to execute wi th l arge
groups. 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 100, 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: better condi ti oned to do what? 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?
Those i n charge of the trai ni ng of footbal l pl ayers, or any athl ete, must exami ne
what energy systems are pri mari l y responsi bl e for thei r athl etes success.
Ameri can footbal l i s a aerobi c-al acti c sport; from a ti me-moti on standpoi nt i t
features 10-18 seri es of 3-15 pl ays whi ch l ast 3-10 seconds i n durati on i n
whi ch the athl ete wi l l usual l y cover 5-40 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 15-40 seconds between pl ays and
2-10 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.

JUGGERNAUT METHOD 2.0 79
At Juggernaut, our al acti c capaci ty condi ti oni ng i s organi zed i n the fol l owi ng
manner:
MONDAY TUE SDAY WE DNE SDAY THURSDAY F RI DAY
Al acti c
Capaci ty
Dri l l s-10 seri es
Tempo Runs Al acti c
Capaci ty
Dri l l s-14 seri es
Tempo Runs Al acti c
Capaci ty
Dri l l s-12 seri es
Pri mary Bench
Trai ni ng
Recovery
Modal i ti es
Accessory
Wei ghts
Recovery
Modal i ti es
Pri mary Squat
Trai ni ng
Secondary
Squat Trai ni ng
Abs Secondary
Bench Trai ni ng
Abs Abs
Our al acti c capaci ty work i s broken i nto seri es or 4-8 pl ays per seri es wi th a
pl ay bei ng an expl osi ve acti vi ty l asti ng 3-7 seconds i n durati on, i n an effort to
mi mi c the exact energy systems of a footbal l game. We use 5-7 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 15-25 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:
L I NE ME N BI G SKI L L ( TE , L B, F B,
PRO STYL E QB)
SMAL L SKI L L ( RB, WR,
DB, SPRE AD QB)
1. Posi ti onal Start
Spri nts-15 yds
1. Posi ti onal Start
Spri nts-25yds
1. Posi ti onal Start
Spri nts-35yds
JUGGERNAUT METHOD 2.0 80
L I NE ME N BI G SKI L L ( TE , L B, F B,
PRO STYL E QB)
SMAL L SKI L L ( RB, WR,
DB, SPRE AD QB)
2. Mi rror/Dodge Dri l l or
15yd Shuttl e
2. Posi ti onal Start
Spri nts-25yds
2. Posi ti onal Start
Spri nts-35 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. Prowl er Push + Spri nt 4. Tri pl e Jump Uphi l l 4. Quadrupl e Jump Uphi l l
5. Prowl er Expl osi ons 5. Prowl er Push + Spri nt 5. Prowl er Expl osi ons
6. Grappl er Punches 6. Prowl er Expl osi ons 6. Speed Skater Jumps
7. KB Squat 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 10-14 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 2.5
mi nutes and they are gi ven a 5 mi nute hal fti me between the medi an sets.
Critically think about how you are conditioning yourself and your athletes.
Does it match the energy system demands of the sport?

Aerobi c capaci ty i s the qual i ty the most needs to be devel oped for success i n
most sports, or j ust for anyone l ooki ng to i mprove thei r heal th, recovery,
performance and physi que. Aerobi c capaci ty can be devel oped rather si mpl y
through a vari ety of means. My favori te to use for mysel f and my athl etes are
vari ous Tempo Acti vi ty Ci rcui ts. Tempo runs are a stapl e of the trai ni ng of el i te
track and fi el d athl etes and were popul ari zed by the l ate, great, Charl i e Franci s.
Tempo runs are moderate di stance i nterval s done at 60-75% of maxi mum
speed i nterspersed by wal ki ng or vari ous cal i stheni cs. Tempo runs serve as a
JUGGERNAUT METHOD 2.0 81
great aerobi c capaci ty devel opment tool , as wel l as hel pi ng speed recovery by
creati ng a fl ushi ng of the muscl es wi th new bl ood and nutri ents. Tempos
though do not j ust have to be confi ned to runni ng, a vari ety of acti vi ti es from
runni ng, runni ng dri l l s, bi ki ng, swi mmi ng, runni ng i n water, j umpi ng rope,
pushi ng the prowl er, draggi ng the sl ed, medi ci ne bal l throwi ng, usi ng the
Versacl i mber or doi ng a vari ety of cal i stheni cs, can al l be uti l i zed i n a tempo
fashi on to i mprove aerobi c capaci ty and enhance recovery, whi l e ai di ng i n fat
burn, they j ust must be used wi thi n certai n parameters to ensure that the
correct energy systems are bei ng used.

CRE ATI NG YOUR OWN TE MPO ACTI VI TY CI RCUI TS
1. Pi ck an exerci se from what I l i sted above and perform i t at 60-75% i ntensi ty
for 10-40 seconds. If you are performi ng tempo runs, di stances of 60-400yds i s
sui tabl e. It i s cri ti cal to stay wi thi n thi s i ntensi ty range, as goi ng above i t wi l l put
you i nto anaerobi c devel opment zone or cause you to enter a l acti c state and
defeat the purpose of the dri l l . Goi ng sl ower than thi s wi l l not rai se your heart
rate suffi ci entl y and therefore wont devel op your aerobi c abi l i ti es.
To determi ne what i s 60-75% i ntensi ty, si mpl y measure your 100% output i n the
dri l l (i .e. maxi mum RPMs on the bi ke, maxi mum ground contacts of j ump rope
i n 1 mi nute, ti med spri nt for 30-50m) and mul ti pl y your resul t by .7 to fi nd your
opti mum output. The ti me i nterval s you use wi l l be determi ned by your fi tness
l evel s and the nature of the dri l l you are usi ng.
If you have l ow fi tness l evel s, you wi l l want to stay on the l ower end of thi s
range. Al so i f you are usi ng a dri l l , l i ke the Versacl i mber, that i s more
chal l engi ng to your muscul ar systems than say j ust runni ng, you wi l l want to
perform shorter i nterval s to avoi d goi ng l acti c. Make sure to al so consi der when
pi cki ng an aerobi c capaci ty devel opment acti vi ty, that some of these are more
stressful to the j oi nts than others, and i f you are a l i fter, parti cul arl y i n a hi gher
JUGGERNAUT METHOD 2.0 82
wei ght cl ass, you wi l l be wel l served to keep your work as l ow i mpact as
possi bl e; both the bi ke and runni ng i n water wi l l be good opti ons for you.
2. Perform your dri l l for the prescri bed ti me peri od or di stance, i nterspersi ng i t
wi th l ow i ntensi ty cal i stheni c and abdomi nal work. Normal l y I wi l l push the
prowl er for 20yds at a moderate pace, then perform 10 pushups, 10 bl ast strap
rows or 20-30 reps of medi ci ne bal l abdomi nal s (al ternati ng exerci ses after
each rep). Addi ng i n these dri l l s i s a great way to i mprove your general work
capaci ty and i s parti cul arl y useful wi th athl etes who possesses l ow general
fi tness, as addi ng 50 pushups and 100 abs throughout the course of a tempo
sessi on, whi ch can be done several ti mes per week, wi l l rapi dl y i mprove thei r
GPP.
3. Once you perform your tempo acti vi ty and cal i stheni cs, have some acti ve
rest (i .e. wal ki ng) to hel p your heart rate recover faster before starti ng the next
rep of the ci rcui t. A good rul e of thumb i s to rest of hal f of the ti me that your
dri l l was, so i f you di d 30 seconds on the bi ke, then you wi l l wal k for 15
seconds after compl eti ng your cal i stheni cs.
4. When progressi ng your tempo work, a good pl ace to start i s 2 Sets of 6
Reps of Whatever Ti me you Choose. The next week you woul d do 2 Sets of 8
Reps, then 2 Sets of 10 Reps. After 2 Sets of 10 Reps, you wi l l drop back
down to 2x6 and wi l l add some ti me/di stance to your tempo acti vi ty. Once you
are doi ng 2 Sets of 10 Reps of 40 seconds at your gi ven acti vi ty, j ust conti nue
to perform that on a weekl y basi s as you wi l l j ust be at a poi nt of mai ntenance
wi th your aerobi c work.
5. Tempo work can and shoul d be done mul ti pl e ti mes per week. You coul d
perform tempo ci rcui ts after your upper body trai ni ng sessi ons or on off days.
These workouts onl y take 20-30 mi nutes to compl ete and wi l l provi de numerous
benefi ts to your trai ni ng.
JUGGERNAUT METHOD 2.0 83
Wi th al l that bei ng sai d, I understand that some peopl e who are readi ng thi s
arent competi ti ve athl etes or coaches and j ust want to chal l enge themsel ves
physi cal l y and I certai nl y understand that the feel i ng of exhausti on that i s
el i ci ted by some of the dri l l s l i sted above, gi ve an odd feel i ng of sati sfacti on
and achi evement when accompl i shed. Here are some suggesti ons on how to
real l y push your condi ti oni ng hard wi thout taki ng away too much from your
strength work.
1. When you are i n a ti me where you want to push your condi ti oni ng harder, you
need to reduce the i ntensi ty of your wei ghts. Intensi fyi ng mul ti pl e trai ni ng
means at once, j ust doesnt work, somethi ng has got to gi ve. A si mpl e way to
take thi ngs back on your wei ghts a l i ttl e bi t, i s to j ust perform the mi ni mum
prescri bed reps duri ng your accumul ati on and i ntensi fi cati on weeks. Onl y go for
broke on your Real i zati on week. Condi ti oni ng i s a sti mul us to the body j ust l i ke
anythi ng el se, so i ncreasi ng i t wi l l al l ow you to reduce the vol ume/i ntensi ty of
other work wi thout a si gni fi cant drop i n those abi l i ti es.
2. Pl an out thi s work. Too often peopl e wi l l mi ndl essl y go about thi s type of
condi ti oni ng work and j ust rel y on feel to gauge i f they are i mprovi ng. Pl an your
work and work your pl an. Your progressi on from week to week doesnt need to
be compl i cated or fancy, from week to week you ei ther need to go faster,
farther, heavi er or wi th l ess rest than you di d the week before. Dont go faster,
farther, heavi er or wi th l ess rest than before, pi ck at most 2 of those thi ngs to
do.
3. Pi ck your battl es. Not onl y wi l l goi ng to compl ete exhausti on negati vel y
i mpact your strength l evel s, i t wi l l al so have a negati ve i mpact on your heal th
and i roni cal l y enough, your condi ti oni ng. Vomi ti ng, and the l i ke, are warni ng
si gns for your body that you need to stop what you are doi ng. So whi l e you may
have some masochi sti c desi re to l eave yoursel f i n the fetal posi ti on at the end
of your trai ni ng sessi ons, dont l et that be more than a once a month acti vi ty.
JUGGERNAUT METHOD 2.0 84
PE AKI NG F OR A POWE RL I F TI NG ME E T
A proper peaki ng strategy for a competi ti on i s cri ti cal to maxi mi zi ng your
performance. My competi ti on l i fts have al ways far exceeded my gym l i fts and
thi s can be attri buted to a wel l pl anned peak and abi l i ty to focus wel l duri ng
competi ti on. Duri ng the standard protocol of the Juggernaut Method, you wont
perform any si ngl es and thi s can be an i ssue for some l i fters from a physi cal
and/or psychol ogi cal standpoi nt. Thi s i s how I organi zed my peak trai ni ng cycl e
for my fi rst powerl i fti ng meet. Duri ng my Juggernaut Method cycl e, the heavi est
wei ghts I had used were 635x5 i n the squat, 390x6 i n the bench and 600x7 i n
JUGGERNAUT METHOD 2.0 85
Muscle & Fitness, a world wide leader in the
tness industry, featured Chad and his original
Juggernaut Method in 2011.
the deadl i ft. At the meet I squatted 800, bench 463 and deadl i fted 700. Thi s
protocol began after I had taken a del oad week, after the 3s Real i zati on Phase
and was on a 3 day/week trai ni ng spl i t:
WE E K DAY 1 DAY 2 DAY 3
1 1-Squat: Up to 675x3
(i n wraps), thi s was my
fi rst ti me ever weari ng
knee wraps. If you
arent goi ng to be
competi ng i n knee
wraps, I woul d suggest
taki ng 87.5% of your
Proj ected 1rm from the
3s Wave for a set of 3.
2-Deadl i ft: 405 (60% of
Proj ected 1rm) x8 sets
of 1
3-GHRs: 3x10
4-Wei ghted Abs
1-Bench: Up to 395x3
(85% of Proj ected 1rm),
paused. I wasnt
performi ng my
Juggernaut Method work
from a pause, i f you are
pausi ng your work i n the
Juggernaut Method, than
you shoul d move thi s
percentage up to 87.5%.
2-DB Incl i ne Bench: 2x10
3-Row Vari ati on: 5 sets
of 15 reps
4-Li ght Shoul ders and
Arms
Thi s 3rd day of the week
was an accessory day
and consi sted mostl y of
moderate wei ght and
vol ume work for the
hamstri ngs, quads,
shoul ders, back and
arms. Thi s was at most
an hour l ong trai ni ng
sessi on.
2 1-Deadl i ft: Si ngl es at
600, 635 and 655 (80,
84, 88% of Proj ected
1rm). The deadl i ft i s
extremel y taxi ng to the
CNS and i n my opi ni on
doesnt need to be
trai ned near a true
maxi mum to i mprove.
2-Squat: 405 (60% of
Proj ected 1rm) x6 sets
of 1
3-GHR: 3x8
4-Wei ghted Abs
1-Bench: UP to 410x2
(88% of P1rm), paused.
2-DB Incl i ne Bench: 2x8
3-Row Vari ati on (same as
previ ous week): 5 sets of
12 reps
4-Li ght Shoul ders and
Arms
JUGGERNAUT METHOD 2.0 86
WE E K DAY 1 DAY 2 DAY 3
3 1-Squat: Up to 765x1
(i n wraps). If you are
competi ng i n wraps,
thi s shoul d be about
hal fway between your
opener and 2nd
attempt. If you arent i n
wraps, thi s shoul d be
92.5% of your proj ected
1rm.
2-Deadl i ft: 65% of P1rm
x4 sets of 1
3-GHR: 3x6
4-Wei ghted Abs
1-Bench: Up to 435x1,
thi s shoul d be hal fway
between your opener and
2nd attempts.
2-DB Incl i ne: 2x6
3-Row Vari ati on (Same
as previ ous week): 5 sets
of 10
4-Li ght Shoul ders and
Arms
4 1-Squat: 405, 455,
495x1 (60, 65, 70% of
P1rm)
2-GHR: 2x10, l i ght
3-Wei ghted Abs
1-Bench: 275, 315,
365x1 (60, 65, 70%x1)
2-Row Vari ati on: 3x10
3-Li ght Shoul ders and
Arms
1-Deadl i ft: 365, 405, 455
x1 (60, 65, 70% of P1rm)
5
(Week
of
Meet)
Thi s was a Tuesday, I
performed about 20
mi nutes of very l i ght
work, consi sti ng of
some DB Benchi ng,
GHRs, and Chest
Supported Rows.
Off Competed on a Saturday
Wei ght sel ecti on duri ng these weeks i s cri ti cal . You are much better off sl i ghtl y
reduci ng your wei ghts and domi nati ng each sessi on, then goi ng for broke here
and gri ndi ng through reps. You wi l l be wel l served to do a set of 3 wi th a wei ght
and wal k away from i t tel l i ng yoursel f you coul d have done 5, rather than doi ng
a true 3 rep max. Trai ni ng l i fts shoul d be competed cal ml y and smoothl y, save
the adrenal i ne and fi re for the pl atform when i t matters. At thi s poi nt, wi thi n onl y
JUGGERNAUT METHOD 2.0 87
a few weeks before a meet, your abi l i ty to get stronger i s very l i mi ted, you need
to focus on bei ng heal thy, confi dent and wel l rested/recovered.
If you are at l ower strength l evel s, you do not need as l ong of a del oad goi ng
i nto the meet. Less accompl i shed l i fters l ack the abi l i ty to stress thei r bodi es as
much and thus do not need as l ong to recover. Al so a l ower qual i fi ed l i fter, most
l i kel y has l ess muscl e mass so they wi l l become detrai ned faster than thei r
more experi enced counterpart. If you feel thi s appl i es to you then I woul d
perform Sessi on 1-Week 5 on the Thursday before the meet and j ust moved up
al l the other sessi ons 2 days cl oser to the meet. To compress the ti me even
more, you coul d combi ne the squat and deadl i ft sessi ons i n Week 4 i nto one
trai ni ng sessi on.
In addi ti on, to prepari ng your body for competi ti on through a wel l pl anned peak
and proper nutri ti on, you need to al so prepare your mi nd. Vi sual i zi ng successful
l i ft attempts wi l l go al ong way towards bei ng successful on meet day. Fi l l your
mi nd wi th posi ti ve mental i magery, take 10 mi nutes at the end each trai ni ng
sessi on or before you go to bed to vi sual i ze yoursel f successful l y compl eti ng
each attempt. I have consi stentl y added 7.5% to my competi ti on l i fts compared
to my trai ni ng l i fts i n each meet and I thi nk thi s can be attri buted to trai ni ng
submaxi mal l y i n a rel axed state and cul ti vati ng a posi ti ve mental atti tude.
JUGGERNAUT METHOD 2.0 88
THE J UGGE RNAUT ME THOD AND STRONGMAN
The Juggernaut Method i s a great trai ni ng opti on for Strongman competi tors.
Strongman pl aces a great emphasi s on maxi mal strength, expl osi ve strength,
strength endurance and athl eti ci sm, al l trai ts whi ch the TJM wi l l hel p you ful l y
devel op. Programmi ng for Strongman i s a very chal l engi ng task for many
reasons such as; di fferent athl etes need to emphasi ze di fferent aspects of thei r
trai ni ng (some have adequate maxi mal strength but are sl ow, some need to
more event practi ce, some are wel l condi ti oned but rel ati vel y weak) and each
contest i s di fferent and wi l l pl ace di fferent demands on athl etes. Wi th those
di ffi cul ti es understood, I cant wri te a program for every possi bl e scenari o of
athl ete strength/weakness, events and contest but I can say wi th great
JUGGERNAUT METHOD 2.0 89
Chad with 375 pounds in
each hand in Las Vegas, NV.
confi dence that an athl ete who i s maxi mal l y strong i n the squat, deadl i ft and
overhead, expl osi ve, athl eti c, wel l condi ti oned and techni cal l y profi ci ent i n the
Yoke, Farmers/Frame and Stones, wi l l have a great shot to compete at
essenti al l y any contest.
There are two methods by whi ch I prefer to organi ze Strongman trai ni ng
templ ates. The fi rst i s to have a separate event day, i n whi ch you do 2-4 events
onl y on that day. When I am referri ng to events here I mean movi ng events and
stones, whi l e deadl i ft and Log/Axl e/DB press are events, they can and shoul d
be treated as normal trai ni ng days. The second opti on i s to i ncl ude events i nto
your gym days, doi ng the events that compl i ment the mai n l i ft of the day. Both
opti ons have thei r pros and cons; I thi nk the 1st opti on i s better sui ted for
someone wi th a rel ati vel y hi gher squat/deadl i ft that needs to be abl e to focus
more attenti on on thei r speed and event ski l l s. Often ti mes the way that your
week i s structured i s dependent on what access you have to Strongman
i mpl ements.
JUGGERNAUT METHOD 2.0 90
Chad walking with a 930 pound yoke on his back
I F YOU WANT
TO BE A GRE AT
STRONGMAN,
THE RE CAN BE
NO WE AK ARE AS
Here i s an overvi ew of how I woul d structure the week wi th a separate event
day:
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Deadl i ft
and Squat
Trai ni ng
Aerobi c
Capaci ty
Work
Overhead
Trai ni ng
Aerobi c
Capaci ty
Trai ni ng
Event Day Bench
Trai ni ng
Off
In thi s templ ate, the deadl i ft and squat are trai ned on the same day. The
deadl i ft i s a stapl e of Strongman contests and some vari ati on of i t i s found at
nearl y every show. The squat, whi l e rarel y contested, i s sti l l a foundati onal
movement to Strongman, havi ng a huge i nfl uence on an athl etes abi l i ti es i n the
yoke, stones, carry and drag events, as wel l as overhead work. The deadl i ft wi l l
be gi ven top pri ori ty i n the day and trai ned on The Juggernaut Method protocol
and the squat wi l l be trai ned usi ng l ower vol ume wi th 5/3/1.
Overhead strength i s a must to be a great Strongman! By the ti me thi s book i s
rel eased, the fi rst athl ete may have gone over 500 pounds i n the Log Press and
there wi l l be more to come. Maxi mal and repeti ti on strength i s necessary i n the
overhead events, as contests wi l l often feature one max overhead event and
another for reps. The event day wi l l consi st of trai ni ng the stones and vari ous
movi ng events (Yoke, farmers/frame, carryi ng events, draggi ng events, or
medl eys, i .e. a combi nati on of 2 or more events).
Movi ng events need to be trai ned i n a wel l rounded fashi on, bri ni ng up the
athl etes strength, speed and endurance for each event. Wei ghts i n the movi ng
events, parti cul arl y the yoke and farmers, are getti ng heavi er every year,
JUGGERNAUT METHOD 2.0 91
athl etes are getti ng faster and di stances are getti ng l onger. If you want to be a
great Strongman, there can be no weak areas. To become wel l rounded and
profi ci ent i n al l events, I suggest choosi ng 3 events to focus on per wave and
rotati ng each week through trai ni ng one for max wei ght, one for max speed and
one for max di stance.
The bench i s the outcast of the Strongman worl d, but i n my opi ni on sti l l serves
a purpose to devel op pressi ng strength and wi l l benefi t your overhead abi l i ti es.
Si nce the bench i snt an actual Strongman event, you shoul d use the cl ose-gri p
or i ncl i ne (or i ncl i ne cl ose-gri p) as your foundati on movement and perform onl y
the prescri bed reps duri ng the Accumul ati on and Intensi fi cati on weeks, so as to
not take away from your energy for overhead trai ni ng days.
The aerobi c capaci ty days are cri ti cal to hel pi ng you i mprove recovery and
endurance and shoul d fol l ow the same protocol s outl i ned i n the Condi ti oni ng
secti on of thi s book.

JUGGERNAUT METHOD 2.0 92
Lets l ook at a 3 week wave of trai ni ng usi ng thi s templ ate:
WE E K DE ADL I F T/
SQUAT
OVE RHE AD E VE NTS BE NCH
1 1-Deadl i ft: TJM
%/Sets/Reps
2-Squat:
55/65/75%x5+
3-GHR, RDL,
Rev Hyper or
Good Morni ng:
3-5x12-15
4-Wei ghted
Abs
1-Log or Axl e: Up
to Heavy Set of 5
from Rack
2-Log or Axl e
Cl ean Once and
Press: TJM %/
Sets/Reps
3-Pul l ups or
Chi nups:
5x12-15 reps
4-Accessory
Work for
Shoul ders and
Arms
5-Unwei ghted
Abs
1-Atl as Stones: Up
to Max Wei ght for
a Gi ven Hei ght,
i .e. Load as heavy
a stone as you can
to a 48-54
pl atform
2-Yoke: Perform
10 second l ong
runs, goi ng as far
as you can wi th a
gi ven wei ght. Add
wei ght each set,
unti l you fai l to go
at l east 50 i n the
set ti me.
3-Farmers Wal k:
Usi ng a moderate
wei ght wal k as far
as possi bl e
wi thout droppi ng
the wei ght at al l .
1-Cl osegri p
Incl i ne Press:
TJM %/Sets/
Reps
2-Hori zontal
Row: 3-5x12-15
3-Accessory
Work for
Shoul ders and
Arms
5-Unwei ghted
Abs
JUGGERNAUT METHOD 2.0 93
WE E K DE ADL I F T/
SQUAT
OVE RHE AD E VE NTS BE NCH
2 1-Deadl i ft: TJM
%/Sets/Reps
2-Squat:
60/70/80%x3+
3-GHR, RDL,
Rev Hyper or
Good Morni ng:
3-5x10-12
4-Wei ghted
Abs
1-Log or Axl e: Up
to Heavy Set of 3
from Rack
2-Log or Axl e
Cl ean Once and
Press: TJM %/
Sets/Reps
3-Pul l ups or
Chi nups:
5x10-12 reps
4-Accessory
Work for
Shoul ders and
Arms
5-Unwei ghted
Abs
1-Yoke: Work up
to as heavy as
wei ght as you can
successful l y
perform a 30-50
wal k wi th
2-Farmers:
Perform 10 second
l ong runs, goi ng
as far as you can
wi th a gi ven
wei ght. Add
wei ght each set,
unti l you fai l to go
at l east 50 i n the
set ti me.
3-Stones: Usi ng a
moderate wei ght
do stone over bar
for as many reps
as possi bl e i n 1
mi nute. Perform
2-3 sets
1-Cl osegri p
Incl i ne Press:
TJM %/Sets/
Reps
2-Hori zontal
Row: 3-5x10-12
3-Accessory
Work for
Shoul ders and
Arms
5-Unwei ghted
Abs
JUGGERNAUT METHOD 2.0 94
WE E K DE ADL I F T/
SQUAT
OVE RHE AD E VE NTS BE NCH
3 1-Deadl i ft: TJM
%/Sets/Reps
2-Squat:
65%x5, 75%x3,
85%x1+
3-GHR, RDL,
Rev Hyper or
Good Morni ng:
3-5x8-10
4-Wei ghted
Abs
1-Log or Axl e: Up
to Heavy Set of 1
from Rack
2-Log or Axl e
Cl ean Once and
Press: TJM %/
Sets/Reps
3-Pul l ups or
Chi nups: 5x8-10
reps
4-Accessory
Work for
Shoul ders and
Arms
5-Unwei ghted
Abs
1-Farmers: Work
up to as heavy as
wei ght as you can
hol d onto for a
30-50 wal k wi th
2-Stones: Usi ng a
moderate wei ght,
perform mul ti pl e
sets of 2-3 reps as
fast as possi bl e. 5
to 8 sets shoul d
be done.
3-Yoke: Usi ng a
moderate wei ght
go as far as
possi bl e wi thout
droppi ng the Yoke
at al l .
1-Cl osegri p
Incl i ne Press:
TJM %/Sets/
Reps
2-Hori zontal
Row: 3-5x8-10
3-Accessory
Work for
Shoul ders and
Arms
5-Unwei ghted
Abs

Thi s type of pl an wi l l devel op a wel l rounded and wel l condi ti oned athl ete and i s
a good opti on for those who have l i mi ted access to i mpl ements.
The other way to structure your Strongman trai ni ng week i s to pai r events that
share si mi l ar qual i ti es to gym l i fts and do them i n the same trai ni ng sessi on. In
thi s versi on, the events wi l l serve as your suppl ementary work. Upper body
trai ni ng days wi l l remai n rel ati vel y unchanged, wi th the excepti on of i f you have
DB Cl ean and Press or a DB Medl ey as an event. When l ooki ng to pai r events
and l i fts together, I suggest the fol l owi ng...Squat wi th Yoke and/or Ti re Fl i p,
Deadl i ft wi th Farmers and/or Stones. Our event trai ni ng wi l l fol l ow a si mi l ar
JUGGERNAUT METHOD 2.0 95
rotati on to the templ ate above, wi th each week focusi ng on a di fferent qual i ty,
ei ther wei ght, speed or endurance.
WE E K SQUAT OVE RHE AD DE ADL I F T BE NCH
1 1-Squat: TJM %/
Sets/Reps
2-Yoke: As heavy
as possi bl e for
2-3 sets of 30
3-Ti re Fl i p: As
heavy as
possi bl e for 2-3
sets of 2-5 fl i ps
4-Wei ghted Abs
1-Log or Axl e: Up
to heavy set of 5
from rack
2-Log or
Axl e:TJM %/
Sets/Reps
3-Chi nups/
Pul l ups: 5 sets of
12-15 reps
4-Accessory
work for
Shoul ders and
Arms
5-Unwei ghted
Abs
1-Deadl i ft: TJM
%/Sets/Reps
2-Farmers: As
heavy as possi bl e
for 2-3 sets of 30
3-Stones: Load
as heavy a stone
as possi bl e to a
gi ven pl atform
(thi s coul d be
done pri or to your
deadl i ft trai ni ng)
4-Wei ghted Abs
1-Cl osegri p
Incl i ne Bench:
TJM %/Sets/
Reps
2-DB Cl ean and
Press: As many
reps as possi bl e
wi th i n 1 mi nute
3-Hori zontal
Rowi ng: 5 sets
of 12-15 reps
4-Accessory
Work for
Shoul ders and
Arms
5-Unwei ghted
Abs
JUGGERNAUT METHOD 2.0 96
WE E K SQUAT OVE RHE AD DE ADL I F T BE NCH
2 1-Squat: TJM %/
Sets/Reps
2-Yoke: As far as
possi bl e i n 10
seconds, keep
addi ng wei ght
unti l you fai l to
go at l east 50
3-Ti re Fl i p: A
moderate wei ght
ti re for 6-10 sets
of 2 fl i ps, as fast
as possi bl e
4-Wei ghted Abs
1-Log or Axl e: Up
to heavy set of 3
from rack
2-Log or
Axl e:TJM %/
Sets/Reps
3-Chi nups/
Pul l ups: 5 sets of
10-12 reps
4-Accessory
work for
Shoul ders and
Arms
5-Unwei ghted
Abs
1-Deadl i ft: TJM
%/Sets/Reps
2-Farmers: As far
as possi bl e i n 10
seconds, keep
addi ng wei ght
unti l you fai l to go
at l east 50
3-Stones: Load a
moderate wei ght
stone as fast as
possi bl e for 6-10
sets of 2-3 reps.
4-Wei ghted Abs
1-Cl osegri p
Incl i ne Bench:
TJM %/Sets/
Reps
2-DB Cl ean and
Press: As many
reps as possi bl e
i n 1 mi nute
3-Hori zontal
Rowi ng: 5 sets
of 10-12 reps
4-Accessory
Work for
Shoul ders and
Arms
5-Unwei ghted
Abs
3 1-Squat: TJM %/
Sets/Reps
2-Yoke: As far as
possi bl e wi th a
moderate wei ght
wi th no drops.
3-Ti re Fl i p: A
moderate wei ght
ti re for as many
fl i ps as possi bl e
i n 60-90
seconds
4-Wei ghted Abs
1-Log or Axl e: Up
to heavy set of 1
from rack
2-Log or
Axl e:TJM %/
Sets/Reps
3-Chi nups/
Pul l ups: 5 sets of
8-10 reps
4-Accessory
work for
Shoul ders and
Arms
5-Unwei ghted
Abs
1-Deadl i ft: TJM
%/Sets/Reps
2-Farmers: As far
as possi bl e wi th a
moderate wei ght
wi th no drops.
3-Stones: Load a
moderate wei ght
stone as many
ti mes as possi bl e
i n 60-90 seconds.
4-Wei ghted Abs
1-Cl osegri p
Incl i ne Bench:
TJM %/Sets/
Reps
2-DB Cl ean and
Press: As many
reps as possi bl e
i n 1 mi nute.
3-Hori zontal
Rowi ng: 5 sets
of 8-10 reps
4-Accessory
Work for
Shoul ders and
Arms
5-Unwei ghted
Abs
JUGGERNAUT METHOD 2.0 97
Thi s templ ate wi l l al l ow the athl ete to pl ace more emphasi s on bri ni ng up both
thei r squat and deadl i ft, as wel l as gi vi ng them frequent exposure to events.
Obvi ousl y, you need to have unl i mi ted access to event i mpl ements for thi s
templ ate to work. Conti nue to perform aerobi c capaci ty devel opment work on 2
or your 3 off days.
JUGGERNAUT METHOD 2.0 98
ALTE RNATI VE E XE RCI SE S TO THE BI G 4
Peopl e are al ways aski ng what exerci ses they can do wi th the Juggernaut
Method, i nstead of the standard, Squat, Bench, Deadl i ft and Mi l i tary Press.
Here are my approved vari ati ons for each movement (Im sure there a pl enty
more I j ust di dnt thi nk of):
SQUAT
Front Squat, Box Squat, Safety Bar Squat, Cambered Bar Squat, Zercher Squat
BE NCH
Cl osegri p Bench, Fl oor Press, 2 Board Press, Incl i ne Bench, Wi degri p Bench
(be careful about shoul der heal th), Chai n Bench, Reverse Band Bench
DE ADL I F T
Al l squatti ng vari ati ons l i sted above, Defi ci t Deadl i fts from 2-6 defi ci t, Rack
Pul l s, Snatch Gri p Deadl i fts, Sumo Deadl i fts (i f you pul l conventi onal normal l y),
Conventi onal Deadl i fts (i f you pul l sumo normal l y).
MI L I TARY PRE SS
Al l bench vari ati ons l i sted above, Push Press, Bentover Rows, Chi nups/Pul l ups
You wi l l be fi ne substi tuti ng any on these l i fts, j ust make sure that you sti ck wi th
them for at l east 2 waves.
JUGGERNAUT METHOD 2.0 99
J UGGE RNAUT NUTRI TI ON
Maxi mum strength, speed, condi ti oni ng and performance, as wel l as a great
physi que, al l requi re hi gh qual i ty fuel . If your nutri ti on i snt on poi nt, your
trai ni ng and resul ts wi l l suffer. Nutri ti on has become far more confusi ng than i t
shoul d be. Of course, the di etary protocol s that must be adhered to by a
competi ti ve bodybui l der or fi gure athl ete are compl ex, but for the maj ori ty of
strength athl etes who are si mpl y l ooki ng to be as bi g, strong, fast and l ean as
possi bl e; fai rl y si mpl e gui del i nes can be adhered to and hel p you reach your
goal s.
There are 3 basi c goal s that most peopl e fal l under, Fat/Wei ght Loss, Wei ght
Mai ntenance/Redi stri buti on and Wei ght/Mass Gai n. Obvi ousl y thi s i s a
si mpl i fi cati on and thi ngs such as body type and carb tol erance must be taken
i nto account but the fol l owi ng gui del i nes wi l l serve most peopl e wel l :
FAT/ WE I GHT L OSS
Cal ori es per pound of bodywei ght:
-Men: 14-16 Cal ori es
-Women: 11-13 Cal ori es
-Macronutri ent Breakdown:
Protei n: 30%, Fats: 70%
Adhere to a very l ow or no carb protocol for the maj ori ty of your eati ng. Try to
l i mi t carb i ntake to 1 meal (i n the eveni ng) every 7-10 days.
JUGGERNAUT METHOD 2.0 100
When l ooki ng at the cal ori e ranges l i sted, the l eaner you are the hi gher on the
cal ori e range you wi l l be because your basal metabol i c rate i s hi gher due to a
hi gher percentage of l ean mass you possess.
WE I GHT MAI NTE NANCE / RE DI STRI BUTI ON
Cal ori es per pound of bodywei ght:
-Men: 16-18 Cal ori es
-Women: 13-15 Cal ori es
-Macronutri ent Breakdown:
Trai ni ng Days: Protei n: 25%, Fats: 50%, Carbs: 25%-Al l carb i ntake
shoul d be kept to duri ng trai ni ng and/or after 6pm each day.
Non-Trai ni ng Days: Protei n: 30%, Fats: 70%
Carbohydrate ti mi ng i s cri ti cal to mani pul ati ng i mportant hormones l i ke i nsul i n
to burn fat and bui l d muscl e.
WE I GHT/ MASS GAI N
Cal ori es per pound of bodywei ght
-Men: 18-20 Cal ori es
-Women: 15-17 Cal ori es
-Macronutri ent Breakdown:
Trai ni ng Day: Protei n: 30%, Fats: 40%, Carbs: 30%-Al l carb i ntake
shoul d be kept to duri ng trai ni ng and/or after 6pm each day.
Non-Trai ni ng Days: Protei n: Protei n 30%, Fats: 50%, Carbs: 20%.
When l ooki ng to gai n wei ght/mass, the qual i ty of your carb i ntake wi l l have a
bi g i nfl uence on the qual i ty of wei ght you gai n.
JUGGERNAUT METHOD 2.0 101
Certai nl y thi s i s a very si mpl i fi ed l ook at nutri ti on for these di fferent physi que
goal s, but wi l l be a good start for many towards reachi ng thei r goal s. If you can
base your di et around l ean protei ns, compl ex carbs, good di etary fats and
green stuff (aka. veggi es) you wi l l be off to a good start to getti ng strong,
j acked and fuel i ng hi gh l evel performances.
JUGGERNAUT METHOD 2.0 102
THE J UGGE RNAUT COOKBOOK
Here i s a sampl e of some of my favori te meal s. These can be used wi thi n
vi rtual l y any physi que goal , si mpl y by mani pul ati ng qual i ti es or ti mi ng. The
quanti ti es l i sted are what I am usual l y eati ng so keep i n mi nd that I wei gh
normal l y between 315 and 330 pounds, so adj ust accordi ngl y.
I NTE RMI TTE NT FASTI NG BRE AKFAST
-16oz Green Tea (hot)
-2 TBSP Coconut Oi l
Macro Breakdown: 30g of Fat
SPI NACH, TURKE Y, BACON AND CHE E SE SCRAMBL E
-6 Eggs
-3 Stri ps of Bacon
-4 Turkey Meatbal l s
-2 Handful s of raw Baby Spi nach
-1 Handful of l i te shredded cheese
Marco Breakdown: 60g Protei n, 75g Fat
PE ANUT BUTTE R AND BANANA PANCAKE S
-2 Cups of Trader Joes Whol e Grai n Pancake Mi x, 2 Eggs, 1 Cup of Mi l k, 1
TBSP Ol i ve Oi l
-1 Large Banana
-2 TBSP Natural Peanut Butter
Macro Breakdown: 30g Protei n, 200g Carbs, 30g Fats
JUGGERNAUT METHOD 2.0 103
L OADE D OATME AL
-2 Packets of Instant Appl e Ci nnamon Oatmeal
-2 Spoonful s of Natural Peanut Butter
-1 Banana
-1 Handful of Bl ueberri es
Macro Breakdown: 30g Protei n, 150g Carbs, 30g Fats
BRE AKFAST SANDWI CHE S
-4 Sl i ces of Ezeki el Bread
-4 Fri ed Eggs
-2 Sl i ces of Cheese
-6 Stri ps of Bacon
Macro Breakdown: 70g Protei n, 60g Carbs
L OW CARB DAYTI ME SHAKE
-4 Scoops of Juggernaut Fat Loss Formul a
-2 TBSP Natural Peanut Butter
-2 TBSP Ol i ve Oi l
Macro Breakdown: 100g Protei n, 45g Fats
L OW CARB BE DTI ME SHAKE
-4 Scoops of Juggernaut Anyti me Shake
-2 TBSP Natural Peanut Butter
-2 TBSP Ol i ve Oi l
Macro Breakdown: 100g Protei n, 45g Fats
HI GH CARB PE RI / POST TRAI NI NG SHAKE
-2 Scoops of Juggernaut Muscl e Growth Formul a
JUGGERNAUT METHOD 2.0 104
-16oz Chocol ate Mi l k
-1 Banana
Macro Breakdown: 60g Protei n, 125g Carbs
HI GH CARB BE DTI ME ( E VE NI NG BE F ORE TRAI NI NG) SHAKE
-2 Scoops of Juggernaut Muscl e Growth Formul a
-16oz Al mond Mi l k
-1 Banana
-2 Scoops of Frozen Greek Yogurt
Macro Breakdown: 75g Protei n, 150g Carbs
J UGGE RNAUT DE L UXE WE I GHT GAI N SHAKE
-3 Scoops of Juggernaut Muscl e Growth Formul a
-16oz Chocol ate Mi l k
-1 Banana
-2 Scoops of Ice Cream
-2 TBSP Natural Peanut Butter
-2 TBSP Ol i ve Oi l
Macro Breakdown: 120g Protei n, 225g Carbs, 45g Fats
STRONGMAN TACO SAL AD
-16oz Grass fed Beef (seasoned wi th 1/2 taco seasoni ng packet)
-4oz Guacamol e
-1 Chopped Bel l Pepper
-2 TBSP Ol i ve Oi l
-Large Servi ng of Spi nach
Macro Breakdown: 90g Protei n, 110g Fats
JUGGERNAUT METHOD 2.0 105
POWE R BURGE RS
-16oz Grass fed Beef, seasoned wi th sal t, pepper and garl i c powder
-4oz Guacamol e
-2 Fri ed Eggs
-2 sl i ces Cheese
-Large Servi ng of Green Beans, dri zzl ed wi th Ol i ve Oi l
Macro Breakdown: 90g Protei n, 110g Fat
GRI L L E D CHI CKE N, SWE E T POTATOE S AND BL ACK BE ANS
-12oz Gri l l ed Chi cken (seasoned wi th sal t, pepper, garl i c powder and chi l i
powder)
-1/2 bag of Trader Joes Sweet Potato Fri es
-1/2 can of Bl ack Beans
Macro Breakdown: 75g Protei n, 100g Carbs
SAL MON SAL AD
-12 oz Gri l l ed Sal mon (seasoned wi th sal t, pepper and chi l i powder or BBQ
sauce)
-1 Chopped Bel l Pepper
-2 TBSP Ol i ve Oi l
-Large Servi ng of Spi nach
Macro Breakdown: 90g Protei n, 110g Fat
JUGGERNAUT METHOD 2.0 106
I NTE RVI E W WI TH
NF L L I NE MAN
AL E X PARSONS
Al ex Parsons, a fri end and
product of Juggernaut
Trai ni ng Systems i s a
testament to the val ue of
consi stent, hard work.
Al ex di scusses hi s
progressi on from Hi gh
School Al l -Ameri can, to
Rose Bowl Champi on as a
USC Troj an, to NFL
starterand what i s
necessary to be
successful at each l evel of
pl ay. Cl i ck bel ow to l i sten
to Juggernauts i ntervi ew
wi th Al ex.
I NTE RVI E W WI TH NF L
L I NE MAN AL E X PARSONS
JUGGERNAUT METHOD 2.0 107
Al ex Parsons, USC/Oakl and Rai ders has taken hi msel f from a
practi ce squad pl ayer to a starter through trai ni ng at Juggernaut
J UGGE RNAUT
PROWL E R
MANUAL
SI X WAYS TO BE TTE R USE THE PROWL E R
by CHAD WESLEY SMI TH
JUGGERNAUT METHOD 2.0 108
J UGGE RNAUT
PROWL E R
MANUAL
SI X WAYS TO BE TTE R USE THE PROWL E R
by CHAD WESLEY SMI TH
JUGGERNAUT METHOD 2.0 109
THE PROWL E R I S E VE RYWHE RE
Over the l ast several years the Prowl er and other si mi l ar sl eds have become the
en vogue trai ni ng tool . You can fi nd them everywhere from hardcore powerl i fti ng
gyms, to bootcamp cl asses, to NFL wei ghtrooms, to the set of The Bi ggest
Loser. It i s a great tool that can be uti l i zed to devel op speed, strength, power
and endurance, as wel l as enhance recovery and rehabi l i tate i nj uri es. For al l the
great potenti al benefi ts of the usi ng the Prowl er, i t i s far too often used to
i nduce the notori ous Prowl er Fl u whi ch for the uni ni ti ated i s vomi ti ng i nduced
by hi ghl y l acti c efforts performed wi th the Prowl er.
Lacti c based trai ni ng has a very smal l or nonexi stent rol e i n the trai ni ng needs
of most athl etes. Powerl i fti ng, Ol ympi c l i fti ng, footbal l , basketbal l , l acrosse,
soccer, vol l eybal l and the maj ori ty of track & fi el d events have zero l acti c
component to them; yet coaches for these sports conti nue to i nsi st upon
i mposi ng severe l acti c l oads on thei r athl etes. It i s very si mpl e for peopl e to
associ ate good work wi th hard work, but the two are far from the same.
Leavi ng yoursel f or your athl etes i n a heap, vomi ti ng and barel y abl e to functi on
may seem l i ke you are real l y worki ng hard and bui l di ng mental toughness but
you are actual l y j ust destroyi ng thei r power potenti al and i mpedi ng thei r
recovery. Vomi ti ng i s a defense mechani sm for your body, i t happens because
your body i s tel l i ng you that somethi ng i s wrong and you need to stop what you
are doi ng.
If beati ng yoursel f i nto a vomi ti ng pi l e of sl ow twi tch muscl e fi bers i snt the best
way to use the Prowl er, then what i s? Lets take a l ook at some of Juggernauts
favori te Prowl er protocol s
JUGGERNAUT METHOD 2.0 110
CL I CK HE RE TO VI E W THI S VI DE O DI SCUSSI NG SPE CI AL PROWL E R E XE RCI SE S
AE ROBI C CAPACI TY DE VE L OPME NT AND RE COVE RY
E NHANCE ME NT
Legendary spri nt coach, Charl i e Franci s, l ong advocated the val ue of tempo
runs. Tempo runs are 60-75% i ntensi ty runni ng dri l l s i nterspersed by
bodywei ght cal i stheni cs and abdomi nal s. Tempo runs serve to i mprove the
athl etes aerobi c capaci ty and serve as a fl ushi ng mechani sm to enhance
recovery between i ntensi ve trai ni ng sessi ons. Tempo runs are great and serve
an i ntegral part i n many athl etes trai ni ng at Juggernaut but they may not be
appropri ate for l arger athl etes (or competi ti ve l i fters/strongmen), as they wi l l
i mpose too much stress on the j oi nts. Tempo runs al so may be i mpracti cal to
perform for those l i vi ng i n col d cl i mates duri ng certai n ti mes of the year. Tempo
work though doesnt have to be restri cted to purel y runni ng, pool work,
cal i stheni cs, bi ki ng and Prowl er pushi ng are al l sui tabl e opti ons for tempo work.
JUGGERNAUT METHOD 2.0 111
Set up your Tempo Prowl er Workout by l oadi ng the Prowl er wi th 50 pounds (or
l ess dependi ng on your strength l evel s) and push i t at 60-75% of your maxi mum
speed for 30-50yds. Once you fi ni sh your push, you wi l l ei ther do 10 pushups
or 20-30 reps of bodywei ght abs (al ternate between the two after every rep).
Then you wi l l perform 20-30 seconds of acti ve rest (i e. wal ki ng) before
begi nni ng your next rep. Start by performi ng 2 sets of 6 reps and add 2 reps
per set each week, unti l you are doi ng 2 sets of 10 reps. The workout wi l l
breakdown l i ke thi s...
PUSH F OR 50 YDS, DO 10 PUSHUPS, WAL K F OR 20 SE CONDS.
PUSH F OR 50 YDS, DO 20 ABS, WAL K F OR 20 SE CONDS
PUSH F OR 50 YDS, DO 10 PUSHUPS, WAL K F OR 20 SE CONDS.
PUSH F OR 50 YDS, DO 20 ABS, WAL K F OR 20 SE CONDS.
PUSH F OR 50 YDS, DO 10 PUSHUPS, WAL K F OR 20 SE CONDS.
PUSH F OR 50 YDS, DO 20 ABS, WAL K F OR 20 SE CONDS.
RE ST F OR 3- 5 MI NUTE S BE F ORE BE GI NNI NG NE XT SE T
Once you are doi ng 2
sets of 10 reps, you can
cut your rest peri ods
down, i ncrease the
di stance of your pushes
or add wei ght to the
sl ed. If you choose to
i ncrease di stance or
add wei ght, be gradual
i n your i ncreases.#
JUGGERNAUT METHOD 2.0 112
2008 Olympic Gold Medalist and 2012 Silver Medalist in the
400m, Christine Ohuruogu, uses the Prowler extensively
during her training time at Juggernaut each spring.
RE HAB
The Prowl er can serve a cri ti cal rol e i n the rehab of knee i nj uri es i ncl udi ng ACL
and MCL tears. Often i n knee i nj uri es l i ke ACL/MCL tears acti vati on of the
quadri ceps are l ost and there must be speci al attenti on pai d to regai ni ng thi s
acti vati on and al ong wi th i t strength. Whi l e there are sti l l some PTs who wi l l
empl oy l eg extensi ons (Cri nge!) as a method to regai n quad strength after knee
surgery, the Prowl er wi l l do an equal j ob of regai ni ng strength, whi l e not
exposi ng the knee to sheari ng forces. Marchi ng dri l l s wi th the Prowl er al so
al l ow the pati ent to keep the quads under tensi on for a l ong ti me whi ch wi l l
recondi ti on the muscl e and i mprove strength endurance, whi l e restori ng work
capaci ty.
CL I CK HE RE TO VI E W THI S VI DE O DI SCUSSI NG HOW TO USE THE PROWL E R TO
RE HABI L I TATE I NJ URI E S
JUGGERNAUT METHOD 2.0 113
PROWL E R SHOVE S/ E XPL OSI ONS
Both of these dri l l s wi l l hel p you devel op total body expl osi ve power, i mprove
coordi nati on and they are fun. These dri l l s are best used to devel op ei ther
Al acti c Power or Al acti c Capaci ty and can both serve as Speci al Physi cal
Preparedness exerci ses for Wrestl ers, Footbal l Pl ayers (parti cul arl y Li nemen,
Ti ght Ends, Ful l backs and Li nebackers), MMA fi ghters, BJJ practi ti oners, and
Rugby Pl ayers. When devel opi ng Al acti c Power and Capaci ty i t i s cri ti cal to
keep your work i nterval s to under 6 seconds. When devel opi ng power,
compl ete rest i s necessary, so a mi ni mum of 90 seconds shoul d be taken
between sets. Capaci ty rest i nterval s wi l l be determi ned by the sport bei ng
trai ned for but a good starti ng pl ace i s 30 seconds. The l oad uti l i zed i n these
dri l l s wi l l vary dependi ng on the athl etes abi l i ti es and the surface you are on, so
j ust keep i n mi nd that you are tryi ng to devel op expl osi veness, so use a wei ght
you can move powerful l y.
AL ACTI C POWE R CYCL E
DRI L L WE E K 1 WE E K 2 WE E K 3
Prowl er Expl osi ons 10 sets of 2
pushes wi th 90
sec rest
8 sets of 2
pushes wi th 90
sec rest
6 sets of 2 pushes
wi th 90 sec rest
In thi s protocol you wi l l i ncrease the wei ght used each week. When doi ng these
pushes you wi l l wal k from push to push, al so between sets you want to stay
wal ki ng to i mprove recovery.
JUGGERNAUT METHOD 2.0 114
AL ACTI C CAPACI TY CYCL E
DRI L L WE E K 1 WE E K 2 WE E K 3
Prowl er Expl osi ons 2 seri es of 4 sets
of 3 pushes wi th
30 sec rest b/t
sets and 2.5
mi nutes b/t seri es
2 seri es of 5 sets
of 3 pushes wi th
30 sec rest b/t sets
and 2.5 mi nutes
b/t seri es
2 seri es of 6 sets
of 3 pushes wi th
30 sec rest b/t
sets and 2.5
mi nutes b/t seri es
In thi s protocol the same wei ght i s used each week. You want to be qui ck to
get back onto the Prowl er between pushes and stay wal ki ng between sets and
seri es to i mprove recovery. As you progress through mul ti pl e Capaci ty cycl es
you wi l l fol l ow thi s same Seri es/Set/Rep scheme and j ust reduce the rest
between sets by 5 seconds.
DE VE L OPI NG SI NGL E L E G STRE NGTH
Si ngl e l eg strength i s cri ti cal for i mprovi ng speed, change of di recti on abi l i ti es
and mai ntai ni ng heal th/stabi l i ty i n the knees. Lunges, spl i t squat vari ati ons and
step ups are al l great opti ons, but heavy Prowl er marches shoul d defi ni tel y be
added to your exerci se i ndex.
Heavy Prowl er marches can be programmed i n the same way as you woul d
Step Ups, Lunges or Spl i t Squats, j ust treati ng each step as a rep. Make sure
when performi ng these that you achi eve ful l extensi on through your back l eg on
every rep.
Heavy Prowl er marches al so have an i mportant rol e i n the trai ni ng of young
athl etes. Pushi ng the Prowl er i s a vi rtual l y techni que l ess exerci se, meani ng that
athl etes who l ack mobi l i ty, coordi nati on and the postural strength necessary to
squat/deadl i ft, can perform i t wi th l i ttl e ri sk of i nj ury. Axi al l oadi ng of the spi ne
JUGGERNAUT METHOD 2.0 115
CL I CK HE RE TO VI E W THI S VI DE O DI SCUSSI NG HOW TO USE THE PROWL E R F OR SI NGL E L E G
STRE NGTH DE VE L OPME NT
shoul d be avoi ded wi th young athl etes, but they sti l l need to i mprove thei r
strength, so Heavy Prowl er marches and pul l s are your ti cket.
Heavy Prowl er marches are al so a great speci al strength exerci se for spri nters
or anyone el se l ooki ng to i mprove spri nti ng accel erati on. When performi ng
heavy marches for thi s purpose, i t i s cri ti cal to mai ntai n a negati ve shi n angl e,
dorsi fl ex the up foot and achi eve ful l extensi on through the support l eg.
Prowl er marchi ng wi l l al so bui l d uni l ateral stabi l i ty but i n a much l ess
demandi ng way than l unge/spl i t squat/step up vari ati ons. The knee i snt the
onl y i nj ury that the Prowl er can hel p rehab ei ther, the ankl e can greatl y benefi t
from speci fi c types of marches too. When l ooki ng to rehab the ankl e, smal l
steps must be taken whi l e focusi ng on usi ng the ankl e as the sol e extensor of
the body. These smal l toe wal ks wi l l bui l d up strength i n the surroundi ng
muscul ature and i mprove sti ffness of the Achi l l es.
JUGGERNAUT METHOD 2.0 116
AL ACTI C CAPACI TY TRAI NI NG
Al acti c capaci ty i s the most overl ooked but most necessary energy system
qual i ty that needs to be trai ned for sporti ng success. Al acti c capaci ty i s the
abi l i ty to repeat hi gh l evel efforts (l acti c power) wi th i ncompl ete rest peri ods.
Sure i t i s great i f you have an athl ete who runs a 4.5 40 but i f by the 2
nd
hal f he
i s pl ayi ng l i ke a 5.0, then what good i s he? Improvi ng that athl etes al acti c
capaci ty wi l l al l ow hi m to keep runni ng i n the 4.5-4.6 range l onger throughout a
game. To devel op al acti c capaci ty speci fi c to a certai n sport, you wi l l need to
do a ti me moti on anal ysi s (study of the work to rest i nterval s i n a sport and
what i s done duri ng both of those ti mes) and adhere to those same parameters.
In footbal l for exampl e, athl etes cover 5-35+ yards (dependi ng on posi ti on)
duri ng a 3-8 second peri od fi l l ed wi th combati ve el ements and change of
di recti on and i nterspersed by 15-45 seconds dependi ng on styl e of offense
empl oyed and the l ength of the pl aycl ock.
The combati ve el ements are parti cul arl y wel l trai ned by usi ng the Prowl er, but i t
i s sui tabl e for athl etes who dont face a combati ve el ement or resi stance
because i t wi l l si mpl y i ncrease the di ffi cul ty of the exerci se and oxygen debt.
Programmi ng of al acti c capaci ty dri l l s for general fi tness purposes are si mpl e,
perform a 3-6 second l ong push at maxi mum speed wi th a gi ven wei ght (heavy
or l i ght can be sui tabl e) and then rest for 1 mi nute. Perform 2 sets of 10 reps
l i ke thi s. The next week
reduce the rest peri ods to
50 seconds, 40 seconds
the next and 30 seconds
after that. Al acti c capaci ty
week of thi s fashi on wi l l
have a tremendous fat
burni ng effect wi thout
negati vel y affecti ng your
JUGGERNAUT METHOD 2.0 117
Notice the shin angle of all of these sprinters. Focus on achieving this same
angle during Prowler marches when trying to develop special strength to
improve acceleration.
recovery or al acti c power capaci ty.
L ACTI C CAPACI TY TRAI NI NG
Whi l e I thi nk that the Prowl er i s too often used for l acti c capaci ty trai ni ng, there
are athl etes who need to i mprove thei r l acti c capaci ty l i ke MMA fi ghter, BJJ
practi ti oners, wrestl ers and hockey pl ayers; and there are some peopl e who j ust
have an odd fasci nati on wi th maki ng themsel ves feel l i ke crap from thei r
trai ni ng. Whi l e i t i s very si mpl e to put yoursel f i nto a l acti c state whi l e pushi ng
the Prowl er, you need to go about i t systemati cal l y so you can mani pul ate your
workl oad and gauge your progress. A l acti c state can be achi eved by ei ther
l ong durati on pushes (>30 seconds) at a hi gh exerti on l evel , or short i ntense
pushes wi th rest peri ods that are too short to effecti vel y fl ush the l actate out of
your muscl es. Lets l ook at how to organi ze both opti ons
L ONG DURATI ON L ACTI C CAPACI TY TRAI NI NG
Push as far as possi bl e i n 30 seconds (thi s wi l l requi re a l ong di stance to push
conti nuousl y, i f that i snt avai l abl e take the ti me up to 45 seconds so you can
al ternate between hi gh and l ow handl es or turn the Prowl er) and rest for 8-10
mi nutes between sets. Repeat for 3 rounds. Rest peri ods need to be suffi ci ent
so that you can repl i cate nearl y the same di stance each round. The next week
you can ei ther i ncrease the wei ght used, push for 10 more seconds or j ust try
and beat your di stance.
SHORT DURATI ON L ACTI C CAPACI TY TRAI NI NG
Push as fast as possi bl e on the l ow handl es for a di stance that takes 6 seconds
to cover wi th a moderate wei ght. Rest for 20 seconds and repeat for 6 rounds.
The next week do 8 rounds and the next week do 10 rounds. Then start over at
6 rounds wi th more wei ght.
JUGGERNAUT METHOD 2.0 118
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JUGGERNAUT METHOD 2.0 119
JUGGERNAUT METHOD 2.0 120