most. Do they have value of course, just understand where they fall in the hierarchy of your training. Q: WHAT CHANGES SHOULD YOU MAKE TO YOUR TRAINING WHEN YOU GET SICK? A: Illness is a huge stress to the body and like any stress (training, emotional, etc) it must be accounted for. As I’m not a doctor, please don’t take this as medical advice, but training while sick can be done but obviously must be adjusted. A 30% reduction in intensity is a good rule of thumb for training while sick or recovering from sickness. Adding stress to the system with high intensity training will only make recovery from illness more difficult and taking a week or two off is a very small thing in the grand scheme of your training career. Keep in mind to do the least amount necessary to get the desired result when approaching training around an illness.
J U G G E R N A U T C L I N I C M A N U A L37WEEK 1MondayWednesdayFridayBack Squat-10x5 at 60% w/ 45-60 sec restFront Squat-55/60/65/70/75%x5Back Squat-Work up to 10rmWEEK 2MondayWednesdayFridayBack Squat-10x4 at 67.5% w/ 75-90 sec restFront -Squat60/65/70/75/80%x3Back Squat-Work up to 8rmWEEK 3MondayWednesdayFridayBack Squat-10x3 at 75% w 105-120 sec restFront Squat-65x5,70x4,75x3, 80x2, 85%x1+Back Squat-Work up to 5rmWEEK 4 (DELOAD)MondayWednesdayFridayBack Squat-5x3 at 60%Front Squat-3x3 at 60%Back Squat-Walkout and hold 95% of goal max for 10 secWEEK 5MondayWednesdayFridayBack Squat-8x5 at 65% w/ 60-75 sec restFront Squat-60/67.5/75/82.5%x4Back Squat-Work up to 8rmWEEK 6MondayWednesdayFridayBack Squat-8x4 at 72.5% w/ 90-105 sec restFront Squat-65/72.5%x3, 80/87.5%x2Back Squat-Work up to 5rmWEEK 7MondayWednesdayFridayBack Squat-8x3 at 80% w/ 120-135 sec restFront Squat-70x4, 77.5x3, 85x2, 92.5%x1+Back Squat-Work up to 3rmCOWBOY METHOD SQUAT
J U G G E R N A U T C L I N I C M A N U A L38COWBOY METHOD SQUAT WEEK 8 (DELOAD)MondayWednesdayFridayBack Squat-5x3 at 65%Front Squat-3x3 at 65%Back Squat-Walkout and hold 100% of goal max for 10 secWEEK 9MondayWednesdayFridayBack Squat-5x5 at 70% w/ 75-90 sec restFront Squat-65/75/85%x3Back Squat-Work up to 5rmWEEK 10MondayWednesdayFridayBack Squat-5x4 at 77.5% w/ 105-120 sec restFront Squat-70/80/90%x2Back Squat-Work up to 3rmWEEK 11MondayWednesdayFridayBack Squat-5x3 at 85% w/ 135-150 sec restFront Squat-75x3, 85x2, 95x1+Back Squat-Work up to 2rmWEEK 12 (DELOAD)MondayWednesdayFridayBack Squat-5x3 at 70%Front Squat-3x3 at 70%Back Squat-Walkout and hold 105% of goal max for 10 secWEEK 13 (TEST WEEK)MondayWednesdayFridayFront Squat-Work up to 1rmOffBack Squat-Work up to 1rm