Do they have value of course just understand where they fall in the hierarchy

Do they have value of course just understand where

This preview shows page 36 - 38 out of 38 pages.

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.
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J U G G E R N A U T C L I N I C M A N U A L 37 WEEK 1 Monday Wednesday Friday Back Squat-10x5 at 60% w/ 45-60 sec rest Front Squat-55/60/65/70/75%x5 Back Squat-Work up to 10rm WEEK 2 Monday Wednesday Friday Back Squat-10x4 at 67.5% w/ 75-90 sec rest Front -Squat60/65/70/75/80%x3 Back Squat-Work up to 8rm WEEK 3 Monday Wednesday Friday Back Squat-10x3 at 75% w 105-120 sec rest Front Squat-65x5,70x4,75x3, 80x2, 85%x1+ Back Squat-Work up to 5rm WEEK 4 (DELOAD) Monday Wednesday Friday Back Squat-5x3 at 60% Front Squat-3x3 at 60% Back Squat-Walkout and hold 95% of goal max for 10 sec WEEK 5 Monday Wednesday Friday Back Squat-8x5 at 65% w/ 60-75 sec rest Front Squat-60/67.5/75/82.5%x4 Back Squat-Work up to 8rm WEEK 6 Monday Wednesday Friday Back Squat-8x4 at 72.5% w/ 90-105 sec rest Front Squat-65/72.5%x3, 80/87.5%x2 Back Squat-Work up to 5rm WEEK 7 Monday Wednesday Friday Back Squat-8x3 at 80% w/ 120-135 sec rest Front Squat-70x4, 77.5x3, 85x2, 92.5%x1+ Back Squat-Work up to 3rm COWBOY METHOD SQUAT
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J U G G E R N A U T C L I N I C M A N U A L 38 COWBOY METHOD SQUAT WEEK 8 (DELOAD) Monday Wednesday Friday Back Squat-5x3 at 65% Front Squat-3x3 at 65% Back Squat-Walkout and hold 100% of goal max for 10 sec WEEK 9 Monday Wednesday Friday Back Squat-5x5 at 70% w/ 75-90 sec rest Front Squat-65/75/85%x3 Back Squat-Work up to 5rm WEEK 10 Monday Wednesday Friday Back Squat-5x4 at 77.5% w/ 105-120 sec rest Front Squat-70/80/90%x2 Back Squat-Work up to 3rm WEEK 11 Monday Wednesday Friday Back Squat-5x3 at 85% w/ 135-150 sec rest Front Squat-75x3, 85x2, 95x1+ Back Squat-Work up to 2rm WEEK 12 (DELOAD) Monday Wednesday Friday Back Squat-5x3 at 70% Front Squat-3x3 at 70% Back Squat-Walkout and hold 105% of goal max for 10 sec WEEK 13 (TEST WEEK) Monday Wednesday Friday Front Squat-Work up to 1rm Off Back Squat-Work up to 1rm
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  • Fall '19
  • Weight training, powerlifting, Bench press, Bodyweight exercise

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