The Juggernaut Method features a 16 week cycle broken up into four phases: “10s Phase” – working in the 10+ rep range, “8s Phase” – working in the 8+ rep range, “5s Phase” – working in the 5+ rep range, and “3s Phase” – working in the 3+ rep range.
Each phase lasts four weeks and consists of the following microcycles: “accumulation” – high volume week, “intensification” – medium volume, higher intensity, “realization” – low volume and highest intensity, and “deload” – recovery.
Juggernaut Method Progression Protocol
The Juggernaut Method bases the rate of progression on how many reps you get in the final “+ set” during realization week.
If the minimum amount of reps is 10 reps, and you get 14 reps, what you do is find the difference and multiply that number by your standard jump. For most lifters, it is suggested that you take 2.5lbs jumps on the upper body lifts and 5lbs on the lower body lifts. So, using our example above, assuming we’re talking about squats, 14-10 = 4 reps and 4 reps x 5lbs = 20lbs. For your next “Phase”, your training max would go up 20lbs. In this manner, your training max is auto-regulated at the end of each month.
The original Juggernaut Method does not culminate in a true 1RM test because it was not designed explicitly for powerlifters. However, Chad Wesley Smith DOES provide a peaking plan for powerlifters in the book.
Here’s what it looks like:
The program is organized into monthly mesocycles with four distinct microcycles:
Week One: High Volume, Medium-Low Intensity (Accumulation)
Week Two: Medium Volume, Medium-High Intensity (Intensification)
Week Three: Low Volume, High Intensity (Realization)
Week Four: Low Volume, Low Intensity (Deload)
Each of these four week mesocycles represents a “mini” block.
The Juggernaut Method does make use of traditional progressive overload. From phase to phase, the intensity of your working sets is slowly increased over time. You’re introduced to heavier and heavier weights through increasing your training max.
However, the program also makes use of rep maxes. Rep maxes allow for a “double” progression of sorts. Not only can you add weight to the bar to overload, but you can also hit the same weights for new rep records which also constitutes an overload stress for the body. This makes the progression multi-dimensional.
Not only that, but you, more or less, progress at your own rate because the rate of increase to your training max is autoregulated by your performance in “Realization” week at the end of each phase.
Get the book here.
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