J U G G E R N A U T C L I N I C M A N U A L3We strive to bring you the highest quality education and coaching to help you improve and reach your goals. We hope you enjoy this bonus gift to take home with you, remind you of key concepts from the clinic and continue your journey towards improved strength. Before we get too much into it though, make sure you remember a few key tenets of powerlifting, programming and training in general... DO THE LEAST AMOUNT NECESSARY TO GET THE DESIRED RESULT Whether lifting, conditioning or dieting, you must use the minimum effective dose. If you can get stronger from doing 3 sets, why do 5? If you can get leaner from cutting 20g of carbs, why cut 50g? If you can improve aerobic capacity with 20 min of tempo circuits, why do an hour? Regardless of what adjustment is made, it will eventually THE BAISICS1
J U G G E R N A U T C L I N I C M A N U A L4cease to yield results and you will have to increase the workload from whatever it currently is. These kind of incremental improvements is what will set you up for long term success.SPORT PRACTICE IS KING If you want to squat more, squat more. If you want to bench more, bench more. If you want to deadlift more, deadlift more. Nothing can replace the specificity and carryover of the competition exercise at varying intensities. No football player would ever think that they could improve from just drills and no scrimmaging, yet powerlifters often try to make misnamed special exercises the focus of their training. Don’t make the mistake of thinking that good mornings are the key to a big squat, or board presses the key to a big bench, or rack pulls the key to a big deadlift-practice your sport.
J U G G E R N A U T C L I N I C M A N U A L5THERE ARE MANY WAYS TO PRTraining PRs can come in many varieties and falling into the trap of thinking that only more weight on the bar for a 1-rep max means improvement. You can do more weight, more reps or better reps to signify improvement in training. If one week you squat 315 for 3 and the 3rd rep is a grinder and a few weeks later you squat 315 for 3 and the 3rd rep is explosive, have you not improved? Of course you have. Find more ways to PR and you’ve found more ways to improve. (WEIGHT X REPS X .033) + WEIGHT = PROJECTED MAX
J U G G E R N A U T C L I N I C M A N U A L6A good powerlifting warmup will achieve a few key goals, 1-Increase the core temperature of the body, 2-Activate the musculature that is going to be utilized in the training session and 3-Excite the Central Nervous System to prepare it for the work ahead. Breathing drills are a powerful tool to improve your performance and keep you healthy, they will also kill two birds with one stone by raising your core temperature (well done breathing drills will have you dripping sweat) and activating muscles throughout your body.