CrossFit Gahanna

Powerlifting, Strongman
Coach
Joshua Boone

This program is based upon the method developed by Juggernaut Training System and Chad Wesley Smith.  

The Juggernaut Method incorporates significant amounts of submaximal work to build work capacity in the lifter without overly taxing the central nervous system.

This Juggernaut method uses a wave method with stages: Accumulation, Intensification, Realization, and Deload.

Although the core lifts are Back Squat, Deadlift, Strict Press and Bench Press.  The program is not limited to powerlifters.  The Juggernaut Method will help athletes of many disciplines get stronger.  

In addition to the core lifts, this program provides accessory work inspired by powerlifting, bodybuilding, crossfit, and strongman to provide a well-rounded strength building experience. 

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This program is perfect for an athlete with some or a lot of weightlifting experience looking to up their strength.  Typical lifters have been lifting for over a year and have done at least one linear progression cycle.  It is not ideal for lifters how are new.   If you are new, we suggest starting with the Linear Progression. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell & WeightsDumbbellsKettlebellsPull-up BarMed-Ball
sample week banner image
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Sample Week
Week 1 of 17-week program
Sunday
Day 1 (10R Wave)

A

Back Squat

5 x 10 @ 60 %

B

Box Squat

5 x 5 @ 45 %

C

Yoke Walk

6 x 50

D1

Sit-up

3 x 15

D2

Russian Twist

3 x 30 @ 20 lb

D3

Hollow Rock

3 x 10

Monday
Day 2 (10R Wave)

A

Bench Press

5 x 10 @ 60 %

B

Incline Bench Press

4 x 7 @ 60 %

C1

DB Floor Press

3 x 10

C2

DB Chest Fly

3 x 10

C3

DB Front Raise

3 x 10

D

Banded Push-ups

Tuesday
Day 3 (10R Wave)

A

Deadlift

5 x 10 @ 60 %

B

3" Block Deadlift

1 x 30 @ 55 %

C

sled pull

6 x 50

D

Back Raises

3 x 10

Thursday
Day 4 (10R Wave)

A

Shoulder Press

5 x 10 @ 75 %

B

Push Press

5 x 5 @ 60 %

C

1-Arm KB overhead press

3 x 10

D

1-Arm KB Overhead & Farmers Walk

6 x 50

E

Dead Hang

4 x 0:30

Friday
Day 5 (10R Wave)

Circuit

A

Do Crossfit Class

Juggernaut Power Lifting Program