IGX

I have the first Juggernaut ebook. It is an interesting read. I was wondering what the difference between the two versions? It seems a little steep in price to find out that it is some extra pictures and paragraphs. Anyone?

I have it. The basic Juggernaut Method waves are the same, but he goes into much greater detail on adding in speed/power and conditioning work. Has a section for SM and peaking for a PL meet.

A much better put together total book than the first one. If he still has it on sale for $25 bucks or so it's a definite buy. Not sure I'd plunk down the full $45 or whatever it is if you have the first one, especially if you have the bundle that has his football program. That football program is a gem IMO.

Hey Alfred, what did you particularly like about the Football program?

$47 for "over 100 pages"

no thanks

Luke wrote:Hey Alfred, what did you particularly like about the Football program?

I like it because it takes the guess work out of how to meld lifting with conditioning and speed/agility stuff. It lays out a complete program of warm-up, plyo/speed work, lifting, and conditioning. Goes through a complete 16 week cycle of TJM on a 4 day/week template.

If someone wanted to gain a little strength and size while being more athletic they could do a lot worse than following that program as he laid it out.

It was worth $5 but....:

Day 3 Extensive medicine ball throws 1000 total reps
Abs 600 reps total

Later is goes up to 1000 reps for abs and 1400 with the medicine ball?!?!
And in the 3s wave, it goes up to 500 reps for abs 3x a week. My elbows are aching already.

Chessman wrote:It was worth $5 but....:

Day 3 Extensive medicine ball throws 1000 total reps
Abs 600 reps total

Later is goes up to 1000 reps for abs and 1400 with the medicine ball?!?!
And in the 3s wave, it goes up to 500 reps for abs 3x a week. My elbows are aching already.

To be fair he has them do VERY light weight on the throws. 4-8# IIRC. And I'd take that number with a huge grain of salt. A hundred total throws would probably do. I usually do 50 or so total throws with a 10# ball.

I thought that may've been the case. Cool.

I signed up on the weekend to their site because I wanted to get a better idea of what that stable of lifters is about. The content I've come across is worth the monthly fee already. Dan Green's a great writer but his "programs" are a lot less specific than the other contributors but it's not a drawback. I don't know how long I'll hang around there for but the whole box jumping enthusiasm piqued my interest. I've only ever seen @fitters injuring themselves and also Brandon Lilly's stack http://www.youtube.com/watch?v=odvKo3YXJeU so I'm a bit suspect about doing them. I have an alternative that may work but were you also doing this component?

I haven't signed up as a member on the site, and I don't follow TJM for my training right now. I need to build some basic strength before I can even think of following a 16 week plan. I'm doing more of a "power-building" deal right now to put on size and strength. Once I hit some goals in my lifts I'm switching to TJM.

I do incorporate his ideas on warm-ups and conditioning.

Luke, dig back through Matt Vincent's posts. Smart, strong, drug free, and freely admits he has some genetic advantage.

Ed Zachary wrote:Luke, dig back through Matt Vincent's posts. Smart, strong, drug free, and freely admits he has some genetic advantage.

He does. Clearly made of rubber bands and steel. :)

*cough*. Really?

Shafpocalypse Now wrote:*cough*. Really?

which really are you reallying?

How about a dropbox update?

*cough*. Look closer R

My bad.

Can Luke or somebody else who's signed up for the site post Brandon Lilly's 8 Week Squat article?

Thanks in advance.

LAAAAWLS!! I'm sorry, and I don't mean to fuck up this thread, but I gotta say, every single time I hear about The Juggernaut Method, I think of this shit right here:

[youtube]http://www.youtube.com/watch?v=bSuvOVH0aSQ[/youtube]

8 weeks to a PR? Here's what you do.

1. Look at your frequency. How many times do you squat a week right now?
A. If you are squatting multiple times a week, drop the frequency.
B. If you are squatting once a week, up the frequency.

2. Look at your %intensity. What range are you working in now? This is really related to #1 too.
A. If you are working at high %s, drop it.
B. If you are working at low %, raise it.

3. Look at where you fail on a squat, i.e. bottom, lockout, midrange...I'm going to say right now that NOBODY who lifts without equipment fails the lockout. It's most often about 3-6 inches out of the bottom. Occasionally half way up.
A. Bottom fail...leg strength/core integrity
B. Midrange fail...probably a core integrity issue more than anything else...core/upper mid back.

Example:

Supersexy Little Eddie is 5'10", 220#, 19% bodyfat.
He squats 525x1, and can do this any squatting session. His current PR is, on a good day, 535.
He squats once a week, he's a 531 guy. His last workout looked like this. It's the 3rd week of his last cycle. He's been progressing pretty good, so these represent about 3-5 cycles of gains. Since he wanted to do something different, he took some singles AFTER his main sets.
135x5
225x5
315x5
405x5
450x3
500x3 (failed at 4th rep out of bottom)
525x1
535x1
545x0

So, low frequency, high %s...lower overall volume at a reasonable workload.

So, lets go forward 8 weeks. It's not unreasonable to expect a 20# PR for an 8 week cycle for Eddie for a PEAKING CYCLE, given2 things.

1. He's not cutting calories.
2. He does something different.

In this case, fuck it, lets throw Eddie on some ladders, because it'll work in this case. He'll deload a week then come back. 2-3x frequency.

Week 1
1. 405x1/2/3, 1/2/3, 2/3/5....easy, the 1/2/3 ladder was so easy, he bumped it up to a 2/3/5 ladder because he felt he was wasting his training time. This is a judgement call.
2. 425x1/2/3, 1/2/3, 1/2/2....not used to working this quickly and not used to setting up so many times, Eddie wisely dumped the last rep in his last set, his second to the last set was kind of grindy.

Week 2
1. 425x1/2/3, felt super crisp and easy. 435x1/2/3, 1/2/3
2. 435x1/2/3, 1/2/3, 1/2/3.

Week 3.
1. 435x1/2, 1/2, 1/2/3...after a weekend of boozing it up with some derelict throwing acquaintances all weekend, Ed's energy is not good in the gym.
2. 435x1/2/3, felt easy, 2/3/5...ground out that last set. Not crisp.

Week 4.
1. 435x1/2/3, 1/2/3, 1/2/3...back on track
2. 445x1/2/3, 1/2/3
3. 445x1/2/3, 1/2/3, 1/2,3....felt great. Decided to take a third session.

Week 5
1. 445x1/2/3....Ed feels like hammered shit. Stops there.
2. 435x1/2/3, 1/2/3....still feels like shit,dialed it back a bit. Feels ashamed.

Week 6
1. 435x1/2/3, 1/2/3, 1/2/3
2. 445x1/2/3, 1/2/3, 1/2/3

Week 7
1. 455x1/2/3, 1/2/3
2. 465x1/2/3, 1/2/3 - last rep a bit grindy.

Week 8.
1. 465x1/2/3, 1/2/3, 1/2/3
2. 475x1/2/3, x1/2/3 - felt great, fast a crisp except the last rep.

Week 9.
Looking for a PR, Ed his an easy 545, a hard 555, and a max effort 560.

Other benefits
1. His form has cleaned up significantly. All the practice racking and reracking the bar and setting up has made him efficient at it.
2. His work capacity is higher.
3. He's gained about 2 lbs of solid muscle.
4. He didn't have to fuck around with %s, he did it all by feel. Ghetto areg.

Training Lab would be a nice dropbox addition.

Just sayin'.