2013 Lifting Program

Starting Week 1 of Off season.

Program MonthsEarly Off-Season Feb - MayLate Off-Season May-June - JulyPre-Season August - SeptemberIn-Season October - February

NotesFinisher can be encorporated on any day where some extra work is required or wanted.

Juggernaut Method Training Notes (Squat, Bench, Deadlift, Military Press)10's Wave

Accumulation 60%x5x10Intensification 55%x5, 62.5x5, 67.5x3x10Realization 50%x5, 60%x3, 70%x1, 75%x10+

Phase Notes Last SetAccumulation Leave 2-3 reps in the tankIntensification Leave 1-2 reps in the tankRealization All Out.

Increase Training Max Each Wave based on results in the Realization Phase[(Reps Performed – Standard) x Increment per rep] + Working Max=New Working MaxIncrement per rep = 1.25kg for upper body, 2.5kg for lower body

5/3/1 Training Notes (Power Clean, Front Squat, In-season Work)Final Set - leave 2-3 reps in the tankIncrease upperbody lifts 2.5kg and lower body 5kg on successful Cycles

5/3/1 - Front Squat, Power Clean, In-season Work Week 1 5x40%/5x50%/3x60% Week 2 5x40%/5x50%/3x60% Week 3 5x40%/5x50%/3x60% Week 4 Deload

ProgressingWhen you hit required reps add 2.5kg to upperbody lifts, 5kg to lower body lifts.

Days Per Week Cycles/Waves4 One Juggernaut Method3 One Juggernaut Method3 2 or 32 6 or 7

Finisher can be encorporated on any day where some extra work is required or wanted.

Juggernaut Method Training Notes (Squat, Bench, Deadlift, Military Press)8's Wave 5's Wave65%x5x8 70%x5x560%x3, 67.5%x3, 72.5%x3x8 65%x2, 72.5x2, 77.5%x4x550%x5, 60%x3, 70%x2, 75%x1, 80%x8+ 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+

NotesNo Belt, No Straps, Double Overhand GripNo Belt, No Straps until the final set, Double overhand grip as long as possibleBelt and Straps Ok

Increase Training Max Each Wave based on results in the Realization Phase[(Reps Performed – Standard) x Increment per rep] + Working Max=New Working MaxIncrement per rep = 1.25kg for upper body, 2.5kg for lower body

5/3/1 Training Notes (Power Clean, Front Squat, In-season Work)

Increase upperbody lifts 2.5kg and lower body 5kg on successful Cycles

65%x5 75%x570%x3 80%x375%x5 85%x35x40% 5x50%

When you hit required reps add 2.5kg to upperbody lifts, 5kg to lower body lifts.

CardioTabata or Finishers x2Tabata or Finishers x2NilNil

3's Wave70%x7x370%x1, 77.5%x1,82.5%x8x350%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+

85%x5 or More90%x3 or more95%x1 or more5x60%

Juggernaut Method/Wendler's 5/3/1 Combo. 12 Weeks.Day 1 Warm upMilitary PressSquatChin ups/Pull Ups - Vary the Grip 50% Reps Superset with Military Press and SquatDipsBarbell CurlsSuper Set A Romainian Deadlifts Sit Ups4-Way Neck - Flexion - Lateral Flexion - Extension

Day 2 Warm upDeadliftsClean & PressDB Lunges (Each Leg)Romanian DeadliftsWeighted Delcine Sit-upsSuper Set A 10 Minutes - As man reps as possible Dips Chins4-Way Neck - Flexion - Lateral Flexion - Extension

Day 3 Warm upBench Press Front Squat 5x40%/5x50%/3x60%Chin ups/Pull Ups - Vary the Grip 50% Reps Superset with Bench Press and SquatDB Bench PressTricep Pushdowns or Barbell Curls 10 Minutes - As man reps as possiblePendaly Rows4-Way Neck - Flexion - Lateral Flexion - Extension

Day 4 Warm upClean and Press 10x20Power CleansSquatBench Press

Romainian DeadliftsWeighted Delcine Sit-upsSuper Set A 10 Minutes - As man reps as possible Dips Chins4-Way Neck - Flexion - Lateral Flexion - Extension

Sets NotesJuggernaut Method5x55% 5x65% 5x75%

50% Reps Superset with Military Press and SquatFailure Failure Failure21's 21's 21's

8x 8x 8x10x 10x 10x

10x 10x 10x10x 10x 10x10x 10x 10x

Sets NotesJugernaut Method5x55% 5x65% 5x75% percentage of OHP6x 6x 6x12x 12x 12x20x 20x 20x

10x 10x 10x10x 10x 10x10x 10x 10x

Sets NotesJuggernaut MethodWendler's 5/3/1

50% Reps Superset with Bench Press and Squat12x 12x 12x

10x 10x 10x

10x 10x 10x10x 10x 10x10x 10x 10x

Sets Notes5x40% 5x50% 5x60% Warm up for Power CleanWendler's 5/3/1Juggernaut Method5x55% 5x65% 5x75%

12x 12x 12x20x 20x 20x

10x 10x 10x10x 10x 10x10x 10x 10x

Juggernaut Method/Wendler's 5/3/1 Combo. 12 Weeks.1 hour sessionsDay 1 Warm up SetsDeadlift Juggernaut Method Overhead Press Juggernaut MethodChin ups/Pull Ups - Vary the Grip 3-5 Reps Superset with Deadlift and Military Press (even warm up sets) Good Mornings 15x 15xBB Lunges (Each Leg) (June) 6x 6xWeighted Situps 30x 30x4-Way Neck - Flexion 10x 10x - Lateral Flexion 10x 10x - Extension 10x 10x

Day 2 Warm up SetsBench Press Juggernaut MethodFront Squat 5x40%/5x50%/3x60% Wendler's 5/3/1Chin ups/Pull Ups - Vary the Grip 50% Reps Superset with Bench Press and Frotn Squat (Even Warm Up sets)Dips (June) 10-20x 10-20x Pushups (July) 20x 20xBB Curls 21's 21'sLying Leg Raises 25x 25x4-Way Neck - Flexion 10x 10x - Lateral Flexion 10x 10x - Extension 10x 10x

Day 3 Warm up SetsClean and Press 10x20 5x40% 5x50%Power Cleans Wendler's 5/3/1Squat Juggernaut Method DB Bench Press (June) 10x 10x DB Military Raise (July) 10x 10xGlute/Ham Raises 40 reps each leg done in as few sets as possible.Shrug (June) 15x 15x Face Pulls (July) 15x 15xWeighted Decline Situps 25x 25x4-Way Neck - Flexion 10x 10x - Lateral Flexion 10x 10x - Extension 10x 10x

Notes

3-5 Reps Superset with Deadlift and Military Press (even warm up sets) 15x6x 6x30x 30x

10x10x10x

Notes

50% Reps Superset with Bench Press and Frotn Squat (Even Warm Up sets)

10-20x 10-20x 10-20x20x 20x 20x21's 21's25x 25x

10x10x10x

Notes5x60% Percentage of Power Clean.

10x 10x 10x10x 10x 10x

15x 15x15x 15x25x 25x

10x10x10x

Wender's 5/3/1 for Football - PRE SEASON 3 days per week (August-September)1 hour sessionsDay 1 Warm up SetsDeadlift 5x40%/5x50%/3x60% Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)OHP 5x40%/5x50%/3x60% Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)Chin ups/Pull Ups - Vary the Grip 3-5 Reps Superset with Deadlift and Military Press (Even warmup sets)Good Mornings* 15xMedicine Ball Situps 30x4-Way Neck - Flexion 10x - Lateral Flexion 10x - Extension 10x

* This is an assistance lift, another option is Barbell Lunges (3x6) if weakness is felt in the Quads rather than lower back.

Day 2 Warm up SetsBench Press 5x40%/5x50%/3x60% Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)Chin ups/Pull Ups - Vary the Grip 3-5 Reps Superset with Bench Press (Even warmup sets)Front Squat 5x40%/5x50%/3x60% Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)Pushups 20xFace Pulls 15xLying Leg Raises 25x4-Way Neck - Flexion 10x - Lateral Flexion 10x - Extension 10x

Day 3 Warm up SetsClean and Press 10x20 5x40%Power Cleans Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)Squat 5x40%/5x50%/3x60% Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)Glute/Ham Raises 40 reps each leg done in as few sets as possible.Weighted Decline Situps 25x4-Way Neck - Flexion 10x - Lateral Flexion 10x - Extension 10x

Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)

3-5 Reps Superset with Deadlift and Military Press (Even warmup sets)15x 15x30x 30x

10x 10x10x 10x10x 10x

* This is an assistance lift, another option is Barbell Lunges (3x6) if weakness is felt in the Quads rather than lower back.

Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)

Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)20x 20x 20x 20x15x 15x25x 25x

10x 10x10x 10x10x 10x

5x50% 5x60%Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)Wendler's 5/3/1 + 1 Dropset (-25% from final Work Set)

25x 25x

10x 10x10x 10x10x 10x

Wendler's 5/3/1 for Football IN SEASON (October-Febuary)45 minute sessionsOnly do presribed reps - do not try for rep maxes.Deload sessions are only done if required - if feeling run down, do a deload.Scale lift maxes back by to 90% - Submaximal lifts to gain stregnth.Day 1 Warm up SetsSquat 5x40%/5x50%/3x60% Wendler's 5/3/1Bench 5x40%/5x50%/3x60% Wendler's 5/3/1Dips Failure FailureChins Failure Failure4-Way Neck - Flexion 10x 10x - Lateral Flexion 10x 10x - Extension 10x 10x

Day 2 Warm up SetsDeadlifts 5x40%/5x50%/3x60% Wendler's 5/3/1Overhead Press 5x40%/5x50%/3x60% Wendler's 5/3/1Romainian Deadlift 20x 20xSit Ups 40x 40x4-Way Neck - Flexion 10x 10x - Lateral Flexion 10x 10x - Extension 10x 10x

FailureFailure

10x10x10x

20x40x

10x10x10x

Boring But Big Holdiay Work

Day 1Lifts Warm up SetsBench Press 5x40%/5x50%/3x60% Wendler's 5/3/1BBB Work 60%x10 60%x10 60%x10Pendlay Row x10 x10 x10

Day 2Lifts Warm up SetsSquat 5x40%/5x50%/3x60% Wendler's 5/3/1BBB Work 60%x10 60%x10 60%x10Weighted Sit-up x10-20 x10-20 x10-20

Day 3Lifts Warm up SetsDeadlift 5x40%/5x50%/3x60% Wendler's 5/3/1BBB Work 60%x10 60%x10 60%x10Romainian Deadlifts x10 x10 x10

Day 4Lifts Warm up SetsOHP 5x40%/5x50%/3x60% Wendler's 5/3/1BBB Work 60%x10 60%x10 60%x10Chin ups x5-10 x5-10 x5-10

60%x10 60%x10x10 x10

60%x10 60%x10x10-20 x10-20

60%x10 60%x10x10 x10

60%x10 60%x10x5-10 x5-10

Conditioning and Finishers.From DeFranco's WS4SBIII Washed Up Meat Head Template and 50 Greyskull approved conditioning workouts

Lifts LiftsBarbell Complex Deadlifts

Bent Over RowsHang CleansPush PressBack Squat

100 Push ups

DB Complex Front SquatSwingsUnilateral Curls & PressSquat Jumps

Tabata 10 Seconds On20 Seconds Off

barbell Power clean + push press 1x Power Clean Bar 3x Push Press

Dumbell Squat/Press/Thruster SquatPressSquat and Press (Thruster)

100 Rep Challenge - Upper 20kg Barbell Curl10kg Front Plate Raise60kg Shrug/Row

100 Rep Challenge - Lower Body Weight Bulgarian Split Squat10kg Hamstring CurlsSit-Ups

From DeFranco's WS4SBIII Washed Up Meat Head Template and 50 Greyskull approved conditioning workouts

Reps Alternatives10 2-4 Sets10101010

As fast as possible - time it

7 8 9 3 Ascending Sets7 8 97 8 97 8 9

8-10 Reps Options - Skipping, Stationary Bike, Front Squat, DB thruster

5 5 5 5 5 1 min rest between setsTime your slowest set

5 As many as possible in 7 minutes.55

100 Hit the Reps in as few sets as possible.100100

50 Hit the Reps in as few sets as possible.100100

Options - Skipping, Stationary Bike, Front Squat, DB thruster

As many as possible in 7 minutes.

Hit the Reps in as few sets as possible.

Hit the Reps in as few sets as possible.