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Welcome to the Juggernaut Powerlifting Program Design Manual! The objective of this book is to bridge the gap between the Scientific Principles of Strength Training and giving you pre-written programs or templates, we want to equip you to create programs for yourself and your athletes for a life-time of training. Understanding the practical applications of Specificity, Overload, Fatigue Management, SRA, Variation, and Phase Potentiation is critical and being able to adjust how these principles are implemented based on an athlete’s Sex, Age, Size, Strength, Experience, and Lifestyle is what separates good programs from great ones.
The Juggernaut Powerlifting Program Design Manual has created a systematic approach to athlete assessmenthelping you make the most informed decisions possible regarding:- Volume Thresholds- Training Frequency- Phase Length and Proportion- Overloading and Fatigue Management Strategies- Exercise Selection Coaching certainly has artistic and scientific aspects to it, but really many of those ‘artistic’ decisions are products of deeper understanding based upon seeing thousands of dif-ferent athletes and even more coaching problems and this manual will help accelerate your understanding of those ‘artistic’ decisions so you can make more sound and scien-tific decisions about them.
The Scientific Principles of Strength Training will apply to athletes of all types, regardless of gender, age, experience, strength or any other factor, you must satisfy those princi-ples. Since you are reading this book though and undoubt-edly are a smart, strong, good-looking and conscientious person, you already know that though and you want to fur-ther refine your program design skills, so that you are opti-mizing programs for every athlete. To optimally implement the Scientific Principles you must understand your athlete, understand how different factors affect the application of the Principles and know that what is optimal for one, isn’t optimal for another and what is optimal now for someone, likely won’t still be optimal in the future for them. Answer the following questions, these answers will help inform many decisions we make throughout the rest of this book..
Sex:-Female-MaleBodyweight:-Light, Female-Under 57. Male-Under 75kg.-Middle, Female-57 to 75kg. Male-75 to 100kg.-Heavy, Female-75 to 90kg. Male-100-125kg-Super Heavy, Female-Over 90kg. Male-Over 125kgHeight:-Short, Female-Under 160cm. Male-Under 170cm.-Medium, Female-160 to 167cm. Male-170 to 182cm.-Tall, Female-168 to 175cm. Male-183 to 195cm.-Very Tall, Female-Over 175cm. Male-Over 195+cm.Strength (Refer To Classification Charts on pages 11 & 12)Squat:-Low (Class VI-III)-Moderate (Class II-I)-High (Master-Elite)-Very High (Intl Elite)Bench:-Low (Class VI-III)-Moderate (Class II-I)-High (Master-Elite)-Very High (Intl Elite)Deadlift: -Low (Class VI-III)-Moderate (Class II-I)-High (Master-Elite) -Very High (Intl Elite)
Experience:-Beginner, Less Than 4 Years of Serious Strength Training-Intermediate, 4-8 Years of Serious Strength Training-Advanced, 8-12 Years of Serious Strength Training