Your program consists of various different training phases to provide you with a well rounded program before testing your true strength in a competition or mock competition.
Preparatory training is used to help get you on the right schedule for your meet. For example, if you sign up for JuggernautAI on a Wednesday, some Preparatory work will be done until Sunday or Monday to ensure that you are feeling good and ready to start your program on time.
Hypertrophy is a phase of training focused on building muscle. The main emphasis of this training will be increasing the total volume of training over time, hence the increasing number of sets from week to week. We will also utilize more exercise variation during this time to support higher volumes and avoid staleness.
Strength Blocks aim to increase the force production qualities of your muscular and nervous systems. To achieve this, we will look to overload intensity, increasing the weight on the bar over the course of the block.
Peaking training is the final piece of preparation before a meet (or mock meet). The objectives of a Peaking Block are to: develop technical prowess, develop the physical/technical/neural/psychological skills of the 1 rep max and to manage the fitness/fatigue relationship.
The Final Phase is your last 1-3 weeks of training that has been specifically designed for you based on your lifter profile, meet date, taper style and training days per week. We have specified exactly which days we suggest you train. Do your best to stick to this plan.
Bridge Blocks can serve an important role in successful long term training. The goal of a Bridge Block is to increase variety in the training to help you avoid adaptive resistance. This training will also improve your general work capacity through the short rest periods and relatively high frequency. Plus, the increase of variety and different training modalities are just plain fun and will provide a needed physical and mental break for typical powerlifting training.
A Deload is a time of reduced intensity and volume to help manage fatigue. While the training during a Deload week can seem like it is too easy, it is an important part of staying healthy and being successful over the long term.
A Taper, similar to a deload, is a period of reduced intensity and volume but a Taper happens leading into a competition. The goals of a taper and to help you ensure your technique is at its best, while also decaying fatigue to help maximize your meet performance. The length of each taper is specifically created for every athlete based upon their gender, size, strength and training experience.
