Updated: Jul 23, 2019
Number 2 : The Juggernaut method
Ain't nothing wrong with getting strong.
This one is more for structuring a solid strength training program that works.
There are many good templates available but i feel that this one is a great way to transition from rehabilitation to a more challenging routine.
This is a plan that i have used personally to get back from injury and while i was playing sport. Brought to you by the very clever and strong juggernaut training systems, https://www.jtsstrength.com/ and find the program here https://www.jtsstrength.com/product/the-juggernaut-method-2-0/
I like the principles of this when we are looking at the strength component of rehab for injuries to the lower limb and as an ACL reconstruction or ankle ligament sprain/tear. There is also a place for it with low back strengthening and upper limb injuries.
Why do we like it ?
Each phase or component has a spicy name that lets you get an idea of what the goal of each week is.
The program encourages consistent progression so that you never stop improving.
It also has a clever self regulation " valve" to make sure you are working within your limit and not pushing your limit too often.
The first and second block really helps build a great foundation physically and mentally to help you get the most from the program.
There are little hidden rep challenges to measure how you are going every 2nd or 3rd week.
What does the program involve ?
The program is split into 4 blocks or "waves" of 4 weeks..
Each block starts with a low intensity but high volume week , (accumulation week) and finishes with a higher intensity and lower volume week on the 3rd week , ( realiszation week). This allows you to build the necessary tissue endurance and strength without compromising technique.
AMAP on the 3rd week is like a challenge for yourself where yo do As Many Reps As Possible, ( always making sure you stop about 2 shy of failure).
The 4th week of each block is a "rest week" where you do lower intensity and lower volume to let the body adapt and get ready for the next block of work.
Each month gets progessively harder with regards to the loads used and the work done.
Here is a look at how it works:
From a rehab perspective the first 2 waves or blocks really help build the capcity and tolerance of the injured area.
The loads used are always within your capability as well so you are never going to your limit.
There is always a progression of loading and intensity so you keep getting stronger.
from a rehab perspective the magic really happens when we are exercising at around the 70% or 7 out of 10 mark. This is achieved from week 2 in the first "wave" of the program.
How are exercises chosen and set up ?
I like to pick 5 -6 exercises per session and break it into:
Primary Exercise. These are the major multi joint strength exercise done as per the above program. I like to pair them with a specific rehab exercise for a better training transfer effect. Reps and sets are set up as the program above.
Secondary multi joint strength exercise that works similar muscles or movements, paired with a specific exercise. Do 3-5 sets of this dependant on time and working at a 6-7 out of 10 effort. Should not be as taxing as the main exercises.
Core and or accessory smaller type exercises, this is where using the EDT exercise frame work comes in useful.
How do i work out my percentages ?
The safest and easiest way to do this is to pick the primary exercises you want to use.
Over a 10 day time frame find out what weight you can use for 5 reps and feel like you have only 2 reps left in you to spare, ( this is the self regulation element).
Plug the number into this equation :
5 x weight used x 0.0333 + weight used = 100% RM
So if i did 50kg x 5 in the leg press i get :
5 x 50 x 0.0333 + 50 = 59kg.
60% = 35.5kg
65% = 39kg
70% = 41kg
Easy done and easy to work with.
I use this for a template for up to 2-3 days a week and we end up with something that looks like this:
Basic lower limb program
Day 1 Day 2
Major exercise : Squat Hex Bar Deadlift
Specific rehab : Hip thrust Monster walk
Secondary exercise: Single leg squat Leg Press
Specific rehab: Single leg RDL Split Squat
Accessory: Marching Single farmers walk Sled push
Rocking Plank. Abdominal work
If you like the look of this i recommend you stick with it for 2 cycles , thats 8 months of training. It works a treat and if you want more info or a copy of the original book check out the link here: https://www.jtsstrength.com/product/the-juggernaut-method-2-0/