Creating a Strength Block-JTSstrength.com

[@anassgoldenboy]

Powerlifting is the only discipline where people in the top level will make a video showing how to train . i love it .

[@sabertoothwallaby2937]

False.

[@ambatukoom]

oly lifters and strongmen do too

[@mrgrumpycat9049]

you said that because you only watch powerlifting lel

[@tyrant7290]

10th highest total of all time. Must be nice to say that. And you are quite humble, great coach and teacher.

[@JuggernautTrainingSystems]

Andrew Schofield Thanks

[@cscleghorn]

Juggernaut Training Systems is there a place to go to to get some programming from you guys?

[@markdelej]

Andrew Schofield is that 10th highest total in the world ever?

[@thetexorcist2235]

@@cscleghorn their website

[@gjmjblevins]

If you have not bought the Scientific Principles of Strength Training book from JTS then I strongly recommend you do it if you liked this video as the book is more of the same, just more in depth. Really enjoyed reading the book and watching this video, thanks for sharing Chad! Blessings

[@JuggernautTrainingSystems]

Garrett Blevins Thanks!

[@Thematija006]

The best book of all time!

[@fitsobriety7233]

Couldn't find it!

[@fitsobriety7233]

I was actually referring to the raw powerlifting book by Juggernaut...

[@CMALL95]

Switching from more of a BBING training mentality to powerlifting and currently reading it. It's absolutely incredible and I fucking hate reading

[@ferna2294]

Watching bar-bending deep squats at 6 am are a great way to start a day.

[@tacocat7749]

I've officially watched this 5 times and the entire thing in my spiral. I'm 11 weeks out and doing 2 strength blocks with a 3 week peak cycle. Looking for some awesome PRs in my second meet. Thanks Chad!!!!

[@philclarke3660]

I'm not sure when I'll start to implement this for myself, but it certainly is top quality stuff. From the very first videos I saw of Chad with Mark Bell, what impressed me was his programming knowledge. I always feel so much smarter after these videos with him.

[@JuggernautTrainingSystems]

+Austin Coniglio Yes, you'd want to do a specific hypertrophy block if hypertrophy is your primary goal (which is of primary importance, particularly for beginner/intermediate lifters), so take 4-8 weeks of work in the 60-75% range for sets of 8-12. If you want to go more in-depth on this topic watch this...360.jtsstrength.com/videos/22/311/practical-programming-for-hypertrophy

[@austinconiglio]

Juggernaut Training Systems awesome, i truly appreciate the reply.

[@ChrisBranleh]

Juggernaut Training Systems Would most true blue beginners benefit from 3x5 (similar to starting strength, with a simple overload progress of +5lbs) be better than a traditional hypertrophy block (3x10, for example)?

[@JuggernautTrainingSystems]

ChrisBranleh Hypertrophy is probably the biggest difference between advanced lifters and beginner/intermediate lifters, so the more they can develop it, the better. With that in mind, a beginner may be better served to do their hypertrophy work in the 6-8 rep range, as the longer a set goes, the more likely there is to be technical breakdown, which you always want to avoid, but especially as a beginner. So yes, you need to overload and yes it can be simple, but the higher the volume the better.

[@trampley]

Is that article supposed to be behind a paywall? If so that's fine, everybody gotta eat, I'm just curious.

[@MisterFizz123]

yes its part of jts strong 360

[@nwong92]

Thank you, Chad Wesley Smith. I just ran this with my percentages for 3 weeks, currently on deload and everything feels amazing. Breaking through all sorts of plateaus thanks to your programming!

[@lubo471]

Really enjoyed this format information/description>show lifts>repeat...ps, Chad is a champ

[@tsricci]

Thanks for this video Chad. These types of indepth programming videos are invaluable.

[@dragonchr15]

I am late to the party but this was an excellent "tour" of Chad's training...I will definitely be borrowing some of this for my own strength block. I am not a professional powerlifter but I do want to hit a 2BW squat, 2.5BW deadlift, and 1.5BW bench for ego purposes.

[@bigbobabc123]

the kid at 15:06 onwards is secretively filming you on his phone haha.

[@Cctmadden]

Came to say this lol

[@LeeDiNapoli]

lol so ded. his head shake was priceless, too

[@Tkonpk]

I am a big fan of this style of video you put out today. Very unique to you and again I just love the formatting. Keep killing it Chad~

[@TheDggggss]

It will be awesome seeing you in Australia lift man, cant wait

[@strengthfrank2916]

Hey Chad, thank you for the great video! It is amazing how much high quality content you put out there. I began to use your juggernaut training system 4 weeks ago and I love it! After 17 years of training I am already able to see a new boost in my performance. Keep up the great work and good luck for your competition

[@JuggernautTrainingSystems]

+Strength Frank Thanks!

[@alexandersolomon7730]

Fantastic review. Very helpful, even 5 years later. Thank you!

[@trickspk3r]

This is pretty much what I was already doing with my training. Rotating 65-75%, 75-85% and 85-90%. It's nice to see I was doing something right. 16 weeks out and still using variations until 12 weeks out where I increase the specificity. I think you were reading my mind in this video haha! ;)

[@3hunnabeats910]

MPS Training u still use this?

[@MrStuBStu]

Great video. Straight forward, clearly explained and logical. Thank you.

[@TheGnarlyBarbell]

Always providing more and more solid/great content.

[@muscleandmath2910]

Thanks so much for this. I literally had no idea how to program a strength block. All I'd do is go for the basic progressive overload training close to failure and just spend time training near 90% when I'd feel like hitting a 1rm in coming weeks. Definitely feel a little more confident now.

[@johntrains1317]

Those pause squats look killer. Really succinct. Thinking about getting that book

[@TunnelVisionAthletic]

Best video yet Chad!

[@jennijubilant]

His squats are so beautiful. no knee cave in whatsoever, evenness throughout, and clean. I aspire to be Chad when I grow up

[@bryanscruggs7566]

Wow, my programming is very similar. This just helped dial in my understanding of using percentages better. Thanks!

[@dangosh3340]

Thanks for the material as always Chad much appreciated. I still can't get over how much better my bench is . When I was hitting a wall I watched videos from some good benchers. Yours and Brandon Lillys has helped me more than all the ques work just perfect for me. Good way of breaking stuff down.

[@Purtonen]

14:58 guy in the background so sneaky filming and mirin' that squat :D

[@justinmackey2912]

I liked the head shake after the first rep, lol

[@anthonylewallen9335]

60 - 70% for hypertrophy I've found this to be true as well. The bro mags won't tell you this though. Most people think that training in 90% and up is for general strength building in powerlifting when it is actually for peaking. Good job on setting the record straight. Also nice total, keep it up you might get number one. Really sound advice here.

[@alexmondz3103]

Knowledge bombs. Thanks for these videos Chad, awesome stuff and such an inspiration.

[@flimflam945]

Great vid mate, love to see the same for your peaking block.

[@KCTraining]

Great video Chad. Really like these informational vids

[@jonathanshipp2955]

awesome video! would love to see how you peak after a strength block. I'm not quite an elite lifter yet but I do benefit really well from high volume training.

[@JuggernautTrainingSystems]

+Jonathan Shipp I'll be making a peaking video in the next 2 weeks.

[@Razephon]

Would be great if you could do one of these for the hypertrophy block so we have the full picture! :)

[@JuggernautTrainingSystems]

There is a very in-depth (52 min long) one on hypertrophy done by Dr Mike Israetel on 360.jtsstrength.com

[@bigschaeff1]

Really nice video chad, thank you!

[@ThrustersBass]

Really enjoyed this. Thank you

[@ekmason714]

Looks like you get about 4 revolutions out of those wraps. Great video!

[@JuggernautTrainingSystems]

Haha yea. Curse of giant knees but I also wasn't going tight at all there, just beginning to get used to the feel.

[@muscleandmath2910]

Not sure if I missed it, but what do you do after the 4th week? Guesstimate new maxes and use those as percentages? Or just add something you can manage to all your work sets, perhaps 5 to 10lbs? Or add a specific amount to the maxes like 5lbs to bench and 10lbs to lower body until you can't handle the weight? Or do you go for a peaking phase always?

[@slws14]

Top video Chad super informative ! Keep up the great content :)

[@joshualup9529]

This is a great video. You the real MVP.

[@cpaoi88]

Any advice on choosing your assistance work in a strength block, in terms of selection, intensity and volume compared to a hypertrophy block?

[@JohnmillerPowerlifting]

very well explained thank you

[@TorriFrank]

This info helps alot! Thank you.....

[@UKpowerlifting1]

Your squats are so beautiful to watch

[@gideonrivers6986]

Harry Scott *youre so beautiful to watch

[@georgekalioras2618]

This is great Chad. Thanks for sharing.

[@Peanut755]

Chad, is this the "juggercube" program that you've done in the past, or a close variation of it? I love all the stuff you put out! Thanks. I'm going on JTS now and buying the book. Great info!

[@JuggernautTrainingSystems]

Similar idea in the rotation of efforts but done in closer ranges. That full program can be found here...jtsstrength.com/articles/2014/06/16/juggercube/

[@sapphirestones3706]

can u do a video about hypertrophy blocks? Thank you

[@oliverkutzner3543]

Great video Chad ! maybe I'll run a similar plan next time ! But one question: don't you do any further assistance exercises ? just one additional exercise on squat and deadlift day ?

[@JuggernautTrainingSystems]

Oliver Kutzner Thanks. No I dont.

[@Invincible_underthesun79]

lets say someone is not going to compete for maybe a year or longer would you still have them go through these blocks or stay at lets say two blocks like hypertrophy block and then move to strength and back to hypertrophy or would you want them to peak to see where the person is and then restart the blocks again and so forth?

[@ursusfortissimus9659]

Good afternoon, I'd like to incorporate these principles into my training (current use The Juggernaut Method 2.0) & was wondering if they would be appropriate as a main assistance? For example on any given wave do the normal main lift & then a reasonably specific variation in this pattern. Week 1: Juggernaut Bench | High Incline Bench 4x4 @ 85% Week 2: Juggernaut Bench | Medium Incline Bench 4x5 @ 80% Week 3: Juggernaut Bench | Low Incline Bench 4x6 @ 75% If this isn't the right place for this type of question, my apologies. I've managed to resist the internet until recently soi don't know all the rules. Awesome video a lot of useful information. Thanks - John

[@JuggernautTrainingSystems]

+Ursus Fortissimus That could definitely be used alongside the 5s Wave but I'd say it would be VERY high volume sessions.

[@dakshinamurti]

hello! I didn't understand the progression protocol. As an example, day one of block 2, what would it look like for the high bar squat and above parallel pause squat?

[@Hughy1749]

How do you determine the amount of sets you do for a given lift on a given day? Say you're doing a light day and you do reps of 6 @ 70%...How do you know how many sets to do for that? Any answers would be greatly appreciated.

[@astroman0500]

Man, you totally look like Bill Kazmaier's son.

[@motezassi3951]

astroman0500 lku

[@TheCretaFamily]

Juggernaut Training Systems This is one of the only times I've seen instruction on how to create your own program and the rationale. It's a great video I bookmarked. Is all of this (and more) covered in the Scientific Principles of Strength Training? Would I have been able to put a program like this together using that ebook as a guide?

[@TheCretaFamily]

btw, your ebooks link above is outdated...

[@JuggernautTrainingSystems]

Ken Creta Thank you. New website/store went live today. Links are updated now. Scientific Principles will serve as a great guide for that.

[@imerected1]

Hey Chad, just want to say thank you for this informative video. I have a few questions which I hope you can enlighten me on: 1. This program I assume you find the weight to use based on your 1rm yes? How often then should I test my 1rm to see if it has improved? 2. For bench press, do you actually rest the bar on your chest before pushing off? Thank you!

[@JuggernautTrainingSystems]

imerected1 Thanks. 1. Yes each % is based off a training max of that specific variation. I'd test the main variations every 12-16 weeks and then just make approximations for the variations based on that. In between tests, I'm just adjusting %s by intuition. 2. I still have tension in my body with the bar on my chest, but not maximal tension. Hopefully that answers your question.

[@imerected1]

Juggernaut Training Systems Hi Chad, thank you for the answer!

[@monrad2411]

Great video! Under "week 1" on monday, do you only perform 2 exercises?

[@jonathanharrison7777]

Is there a particular total volume for the strength sessions, meaning like a rep range for all of your working sets? Here it seems as though you are hovering between 20-25. But is that adjusted as your training progresses to increase work capacity?

[@JackT9811]

Great, learned a lot

[@sabertoothwallaby2937]

Your speed makes me feel like I'm training too heavy 🤯

[@machtathletics9278]

Hey Chad, I was curious as to what approach you take in terms of programming your set ranges. Do you increase/decrease them according to feel or do you follow a basic guideline like Prilepin's Table or something similar? Keep up the great content, these videos are incredible!

[@JuggernautTrainingSystems]

+Macht Athletics I know where my MRV is at this point, you'll need to train and adjust by feel until you know the same for yourself.

[@machtathletics9278]

Thought so, thanks man! Appreciate the reply!

[@joshpadilla1267]

Very informative video! What percentage of max is your shirts neck at?

[@larrymasterspowerbuildingc4477]

Chad, I have no $$, and I must learn how to phase potentiate on my own. What would be a great help to me is for you to let me know which one of your posts I should study in order to prepare for a meet that is 20 weeks away. I need to design a peaking block and I will have to do it on my own. I want to use your posts to help me do that. I just got done with a meet last weekend and pulled 600 DL and a bench 290. I wasn't able to do the squat because the meet filled up too fast before i could get my $$ in. I would have been going for a 525 squat.

[@kbomb1663]

they have a video called designing a peaking block

[@axev2322]

hey Chad, this is awesome info, it's really helped me add strength. as I'm about to run it a 2nd time, I'm wondering how do you suggest determining your numbers for the next block if you feel your strength has increased. is it always true 1rm, or do you add weights by %s? thanks for all the help!

[@austinconiglio]

Chad, thanks for all the useful info. For someone trying to put on some mass while increasing strength (6'0 and currently 191, hoping to eventually be around 220-230), would you recommend running the main lifts with a 70-85% intensity while putting the accessory movements in more of a hypertrophy rep range? Or do you think it would be more optimal to do all movements within the hypertrophy rep range, hit the weight goal, then switch to a strength focus? Obviously assuming I'm in a caloric surplus. Sorry for this more specific question, I appreciate your time.

[@leonflowers2073]

Do you have a spreadsheet that show this more clearer where i can plug in my maxes so i can use this method to get stronger in my main lift?

[@MohrAvaMohr]

Hey Chad, thanks for the very informative video :) One quick question on the part at 18:00 about the different rep schemes: Why is it that grouping them together in blocks (hypertrophy block, strength block, peaking block) is better compared to undulating the different rep schemes on a daily basis like for example monday squat strength, tuesday bench hypertrophy etc.? I personally find both approaches appealing and would like to know why one is superior to the other when guys like for example Eric Helms suggest the 2nd route with the argument that hypertrophy really isnt a real adaption that you can train for, but much rather a byproduct of strength training that occurs once you get sufficient volume above a certain intensity threshold in. I would appreciate a quick answer as I'm currently putting together my next training cycles after reading your book, which is awesome by the way, thanks man :)

[@carolynwilliams4481]

Thank you very much great information

[@Stephen_Becker]

Is there a reason that in your book the training intensities for strength block 75-90% while in this video you describe them as 70-85%?

[@TravisPerezMiller]

Love the video and the information. I also am having 2 meets in a 3 week time period. I was wondering what kind of training should I do in those 3 weeks to keep strength and peaked? Thanks

[@JuggernautTrainingSystems]

Travis Riley Miller Not gonna be able to do much there. A few days of very light restorative work (50-70% for sets of 2-5 reps) then about a week to 10 days of fairly intense work (1-3 reps at 85%+ on squat and bench and 75% on deadlift) and then a 5-7 day reduction in volume into the 2nd meet.

[@TravisPerezMiller]

Thanks so much. I would have probably pushed too hard those weeks.

[@kostasadamopoulos]

I know this viedo is pretty old but I have a question. Why not put lats work with deadlifts? Doesn't lat work a day before you deadlidft interfere with your back (and for this reason...deadlift) strentgh?

[@superpumpkintime]

When you write 75-80% do you just cycle the same loads every time? Or do you work from 75% intensities to 80% as the weeks progress? So week 1 75%, week 2 77%, week 3 80%?

[@JuggernautTrainingSystems]

+@JohnRedcorn I'm trying to cycle up the weights every time that type of session comes up but also leaving some room to go by feel.

[@ryanlepper8981]

What are the thoughts behind specific exercise selection based on the daily stress of HI vs Med vs Low - How do you choose to prioritize a specific movement for a specific stress vs another. Are high days best served with competition specific lifts vs variations while low days might better serve those variations?

[@JuggernautTrainingSystems]

+Ryan Lepper Correct.

[@VincentLegent]

Any plan to make a video on how to create a hypertrophy block? :)

[@JuggernautTrainingSystems]

360.jtsstrength.com/videos/22/311/practical-programming-for-hypertrophy

[@VincentLegent]

Thanks!

[@sonnyterrones4914]

So would it be smart to apply this same undulation and progression with obviously more volume and less intensity as well as less specificity for hypertrophy and keeping me the reps from 6-12

[@TehRealChruZ]

15:12 dude in the back just shaking his head lmao

[@WilliamSmith-dy2it]

Juggernaut Training Systems could you throw up a sweet summer coupon code for the scientific principles book? I want to snag it, but 47 is a tad steep for me presently.

[@racerx2580]

Paused everything is where it's at!

[@MrStool3500]

thank you so much i learned a lot keep going

[@OTISplaYs]

Hey Chad, i can't see mto find a clear answer to this question but how does someone decide on the overall volume to complete. I see indications towards ideal volumes for set intensities when focusing on different percentages. However how much over all volume should i be doing taking into account accessories

[@gabrielllanes404]

I'm sorry, but I can not understand what it says in week 2, right under "close grip".

[@HenDiesel]

It says Spoto (press)

[@seannnlim9447]

Let's say I have a Powerlifting meet in 12 weeks time, should I have a hypertrophy block in these 12 weeks or should I just focus on a strength block?

[@JuggernautTrainingSystems]

+Seannn lim that would depend on how advanced you are. If you are more of a beginner, then yes, do a hypertrophy block, if you are advanced, then you probably wouldn't need one for a 12 week training block. Watch this: kzbin.info/www/bejne/eHLPqnZjecyXopI

[@furkanyldz8448]

hey coach. I have a question. What should be done after 4 weeks ? go back to week 1 but with progressive overload comparing to the previous week 1 ? also the link for the hyperthrophy block cannot be used at the moment is there a valid link for now ?

[@ObscureAcronymsMedia]

Does Dr. Mike approve of your slingshot use? I remember him being pretty mad at the slingshot on a Strong360 a while back. Just curious if he's adjusted his position on it at all

[@JuggernautTrainingSystems]

Well not that I need to ask his permission but yes definitely. The slingshots best applications are to overload the nervous system and to help train around injury. I use it for usually the former and occasionally the latter.

[@JustinMorgan105kg]

When considering volume, (particularly MRV), would all exercises that contribute to lower body fatigue be considered equally, or would movements like goodmornings and RDL’s contribute only to posterior muscles while squats, and front squats might contribute to both or primarily quads?

[@daytonasayswhat9333]

Depends on how frequently are training each of them. Do you split those groups up?

[@johntrains1317]

Seems like it would depend on how heavy he does em. If all are generally the same amount of stress. Then yes?

[@simonmercer8892]

Is the percentage work for specific exercises based on the 1RM for that exercise or competition PB? Hope someone can answer this.

[@Chumongocho]

Have you ever lectured at a university? I'd love to see this stuff in person

[@JuggernautTrainingSystems]

Redline Winner in a University setting (classroom), no but I do seminars all the time.

[@mikkeljrgensen181]

Hey Chad I recently signed up for Strong360. I was hoping there would be one there on peaking, just like the one on hypertrophy, but it doesn't seem like it has been made yet. Can I please ask you do so? I'm really interested in learning as much as I can about programming and I feel I understand hypertrophy and strength training pretty damn well, but I would like to see how someone like you peaks. I have a general idea of it, but there is always more to learn.

[@JuggernautTrainingSystems]

+Mikkel Jørgensen Hey Mikkel, thanks for signing up. I'll be making the Peaking one next week when I begin my peaking block.

[@DrVonHugenstein]

Hi chad, Was just wondering if i could get your opinion on block selection. Im a u93 lifter who is very underweight for my category, for reasons i won't go into cutting inst really an option, but im 85kg at 6'1". I understand in the long run running more hypertrophy blocks would be beneficial. That being said i have only 12 weeks until a meet I want to go to, my squat and deadlift are still progressing solidly and are at 190kg and 230kg, my bench is a pitiful 97.5kg and hasn't moved in a year. My plan was to go Hyp/Str/Peak. I was wondering if maybe running two str blocks would be better. (In writing this i may have answer my own question, i normally have people to talk to while at uni but i stuck in the middle of nowhere here and its had without someone to bounce ideas off. Id still be interested to hear your opinion, I think i should probably just accept im a long way off my goals and get at that hypertrophy.)

[@fitsobriety7233]

I am 8 weeks out. How specific should I be on bench?

[@hughrimmington3712]

Hey Chad how do you deloads. Reduce volume or intensity by 30%?

[@Humonic]

Great vid!!!

[@fuadismayilzada1816]

Hello.Can İ ask a question? İ live in Azerbaijan where It is impossible to find a good coach.Can I get stronger with only using your books, articles, sites ?

[@troyvincent8933]

This may be a dumb question hopefully I can word it out properly. Going off your 1rm for your variations of your main lifts, for ex: competition deadliest, block pulls, box dreads// competition grip bench, wide grip etc etc. How did you find the time to find the 1rm of your variations of the competition lifts out? Was it one training cycle prior or?

[@JuggernautTrainingSystems]

I do most of them on a predicted max from reps but really moreso by feel. In 1-2 sessions you should be able do adjust the weights from Too Light or Too Heavy.

[@troyvincent8933]

Thanks for replying and insight!

[@Zlaterrr]

What would you do if you wanted to do more bodybuilding stuff? If one also would like to look good naked ;) Should be possible to have sets of 8-12 on accessory exercises through the hypertrophy and strength-periods?

[@maxwellcase5796]

the dude tryna wrap his knees at 15:15 haha

[@Witcherworks]

Chad, I notice before you squat you brace your quads. Does that help you get in better position?

[@JuggernautTrainingSystems]

+Witcherworks Not exactly sure what you mean by this.

[@Witcherworks]

+Juggernaut Training Systems thank you for responding. I mean before you squat you seem to break a little at your knees and then go down.

[@leonflowers2073]

when do you increase the weight?

[@p.nagybalint]

THE KID IN THE BACKGROUNC IS SECRETLY RECORDING HIM 😂😂😂

[@yusrighouse]

I want to know If I don't have competitions and just want to get stronger, can i just go through hypertrophy and general strength only without peaking? will that mess things up?

[@JuggernautTrainingSystems]

Yes, thats fine.

[@dakshinamurti]

Could someone please tell me how to adapt this to training twice a week, where i do bench and deadlift on monday and squat and press or bench variation on friday. I feel very burned out. Always try to max out on bench and deadlift and get a 4 or 5 new pr on squat. I generally always try to pr either on load or reps. I think im accumulating lot of fatigue. Can someone help me program my training more scientifically?

[@JuggernautTrainingSystems]

Here ya go: www.jtsstrength.com/product/the-powerlifting-program-design-manual/

[@respeezy]

I don't get the dead stop to kill all momentum in the bench press, but than proceed to create momentum with hip drive at every new rep.. Can someone explain. Thanks for the video.

[@frankchen4229]

you're required to pause at your chest until signal at a meet

[@respeezy]

@@frankchen4229 Thanks

[@kallewaedele]

What is the spots on tuesday week2 after CG bench?