Chad Wesley Smith | Juggernaut Training Systems https://www.jtsstrength.com Experts in Powerlifting, Weightlifting & more Tue, 13 Jun 2023 16:53:22 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.2 153897965 Optimizing Your Warmups https://www.jtsstrength.com/optimizing-your-warmups/ Tue, 13 Jun 2023 16:53:22 +0000 https://www.jtsstrength.com/?p=685137 When it comes to optimizing your training sessions, nothing quite beats a well-structured warm-up routine. However, not all of us are instinctively aware of how to warm up effectively without causing premature fatigue, as well as helping us hit our target weights for the day. That’s where JuggernautAI’s new Guided Warmups feature steps in, offering … Continued

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When it comes to optimizing your training sessions, nothing quite beats a well-structured warm-up routine. However, not all of us are instinctively aware of how to warm up effectively without causing premature fatigue, as well as helping us hit our target weights for the day. That’s where JuggernautAI’s new Guided Warmups feature steps in, offering an intelligent solution to this common training challenge.



Simplifying Warmups

Warm-ups are all about preparing the body for the rigors of a full-intensity workout. They help elevate body temperature, practice technique, and prime the nervous system for performance. But here’s where it gets tricky: how do you gauge the right balance between adequate warmup and wasting energy? That’s exactly what the Guided Warmups feature addresses.

Meet our Guided Warmup feature

With the Guided Warmups feature, you will be provided with a recommended weight to load and the number of reps to perform for each set. These guidelines are grounded in proven methodologies used by us and our lifters to achieve an optimal level of readiness without exhaustion.

The feature’s real charm, though, lies in its feedback system.

Feedback that Fuels Progress

As you go through your warm-up sets, starting from lighter weights and gradually progressing to heavier ones, the Guided Warmups feature asks for your feedback. How did each set feel? This simple yet crucial question is central to how JuggernautAI personalizes your workout.

To communicate your feedback, you have three expressive emoji options at your disposal:

– The 💩 emoji, for when a rep felt worse than you expected.

– The 👍 emoji, for when the rep felt as you expected.

– The 🔥 emoji, for when you feel stronger than expected.

Your feedback helps the app understand your state of readiness and tailor the weights for your workout accordingly. For example, if you indicate you’re feeling stronger than expected at 157.5 kg (fire emoji) and “good, not great” at 180 kg (thumbs up), the app might adjust your initial target of 190 kg up to 192.5 kg. It’s a dynamic system that allows you to leverage your energy levels optimally!

Shape the Future with Your Feedback

The Guided Warmups feature is in a state of continual evolution, shaped by the valuable input of users like you. We’re in the process of adding further enhancements, such as options to take smaller or bigger jumps in weight, and possibly an additional warm-up set.

To make the most of the feature, ensure your app is up to date. If you have any questions or run into any issues, feel free to contact us via the support chat on jtstrength.com or through our Facebook group. 

So, are you ready to revolutionize your training sessions? Let’s warm up to the idea of more informed and personalized workouts with JuggernautAI’s Guided Warmups feature. Happy training, and we look forward to hearing about your progress!

The post Optimizing Your Warmups first appeared on Juggernaut Training Systems.]]> 685137 5 Common Mistakes in the Bench Press https://www.jtsstrength.com/5-common-mistakes-in-the-bench-press/ Mon, 05 Jun 2023 13:49:34 +0000 https://www.jtsstrength.com/?p=684997 Struggling with your Bench Press? You may be making one of these common errors. Listen up as Chad Wesley Smith and Marisa Inda show you how to fix them. Try the JuggernautAI App for 2 weeks FREE at https://www.juggernautai.app/

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Struggling with your Bench Press? You may be making one of these common errors. Listen up as Chad Wesley Smith and Marisa Inda show you how to fix them.

Try the JuggernautAI App for 2 weeks FREE at https://www.juggernautai.app/


The post 5 Common Mistakes in the Bench Press first appeared on Juggernaut Training Systems.]]> 684997 Considerations for Masters Lifters https://www.jtsstrength.com/considerations-for-masters-lifters/ Tue, 30 May 2023 13:43:41 +0000 https://www.jtsstrength.com/?p=684994 Typically, Masters divisions for Powerlifting begin at 40 years old. Here are some important things to consider about training as you age.   View this post on Instagram   A post shared by Juggernaut Training Systems (@juggernauttraining) Considerations for Masters Lifters: ✅Training History/Athletic Background We all age differently based on our genetics, athletic background, and … Continued

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Typically, Masters divisions for Powerlifting begin at 40 years old. Here are some important things to consider about training as you age.

Considerations for Masters Lifters:

✅Training History/Athletic Background
We all age differently based on our genetics, athletic background, and training history. Look at the lifter’s past and strategically develop a yearly plan that will best suit the athlete and their goals.

✅ Injury History
Because a masters lifter can have an extensive background in other sports you need to take into consideration any previous injury that can affect programming and adjust things like exercise selection, volume, and periodization.

✅ What Stage of Their Career Are They In
As athletes age both in number and in their training age, programming will need to reflect this. Strategically selecting meets, prioritizing recovery, and proper exercise selection are all things to consider.

✅ Fatigue Management
We want to reduce joint stress, especially for the older lifter. This is done by exercise selection that will help improve the quality of movement while not overloading the athlete with too much volume or work.

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684994
5 Common Mistakes in the Squat https://www.jtsstrength.com/5-common-mistakes-in-the-squat/ Fri, 26 May 2023 20:53:26 +0000 https://www.jtsstrength.com/?p=684988 Struggling with your squat? You may be making one of these common errors. Listen up as Chad Wesley Smith and Marisa Inda show you how to fix them. Try the JuggernautAI App for 2 weeks FREE at https://www.juggernautai.app/  

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Struggling with your squat? You may be making one of these common errors. Listen up as Chad Wesley Smith and Marisa Inda show you how to fix them.

Try the JuggernautAI App for 2 weeks FREE at https://www.juggernautai.app/


 

The post 5 Common Mistakes in the Squat first appeared on Juggernaut Training Systems.]]> 684988 Selecting and Progressing Your Weights https://www.jtsstrength.com/selecting-and-progressing-your-weights/ Wed, 10 May 2023 15:09:18 +0000 https://www.jtsstrength.com/?p=684528 Strategically choosing your weights for training is a critical aspect of long term training success. Go too light and you won’t overload yourself enough, go too heavy and you’ll run into fatigue management issues, along with potentially missing weights.   View this post on Instagram   A post shared by Juggernaut Training Systems (@juggernauttraining) Build … Continued

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Strategically choosing your weights for training is a critical aspect of long term training success. Go too light and you won’t overload yourself enough, go too heavy and you’ll run into fatigue management issues, along with potentially missing weights.



Build Gradually

The Principle of Overload dictates that training must become harder over time, so if you start a training cycle too heavy, there won’t be enough room for you to increase weight over the weeks to satisfy this principle. Simply put, this will be training hard, harder, hardest and then deload.

✅ Transition From Block To Block

As you transition from one block to another, you should consider what you are basing your weights on, %s or RPE, this can be important in how you adjust your weights for the following block. If you are basing your weights on %s, there are 2 important things to remember:

1-What is it a % of?

2-%s are just a suggestion and should not be treated as a hard and fast rule. If you are selecting your weights based on RPE, you should just use your previous block to inform your decisions and then adjust by feel on the day.

✅ Track Your Maxes

When selecting weights for your or your athletes training, it is important to know and track your maxes in the exercises you are using. Failure to track max singles, rep maxes and volume PRs will make it difficult to choose weights that allow you to drive Hypertrophic and Strength gains and will ultimately violate the Principle of Overload.


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The post Selecting and Progressing Your Weights first appeared on Juggernaut Training Systems.]]> 684528 Having A Better Competition Mindset https://www.jtsstrength.com/having-a-better-competition-mindset/ Fri, 05 May 2023 15:17:15 +0000 https://www.jtsstrength.com/?p=684531 World and 6x National Champion, Marisa Inda, shares some tips about how to improve your mindset for your competition day.   View this post on Instagram   A post shared by Juggernaut Training Systems (@juggernauttraining) Trust Your Preparation Success on the platform will start many weeks before the competition, so take care to create a … Continued

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World and 6x National Champion, Marisa Inda, shares some tips about how to improve your mindset for your competition day.



Trust Your Preparation

Success on the platform will start many weeks before the competition, so take care to create a well-thought out plan; once that plan is created, trust it and execute it with ferocity.

✅ Control What You Can Control and Don’t Worry About What You Can’t

The only things about training and competition that you truly have control over are how good of a plan you create and how diligently you execute that plan. You don’t get to pick what song is on, you may not like the bar they’re using at the meet, the sun may be in your eyes, or your competitor may have done X, Y, or Z during his training. But your results are your results.

✅ The Weights Weigh the Same At Meets As They Do In Training

So many people are intimidated by competition, but for sports like powerlifting and weightlifting, the elements of the lifts are unchanged from training to meets – there are just judges and spectators watching. The weights in competition don’t weigh more than the weights in training, and they don’t require any extra effort to lift.

💡Meets are the fun culmination of many weeks of training; set the expectation of yourself that you will have your best performance when it matters, on the platform


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The post Having A Better Competition Mindset first appeared on Juggernaut Training Systems.]]> 684531 How To Improve Recovery https://www.jtsstrength.com/how-to-improve-recovery/ Wed, 03 May 2023 14:59:23 +0000 https://www.jtsstrength.com/?p=684525 World and 6x National Champion Powerlifter, Marisa Inda, shares some foundational tips to improve your recovery.   View this post on Instagram   A post shared by Juggernaut Training Systems (@juggernauttraining) 1. Sleep-Sleep is such a powerful fatigue fighter that it’s likely more effective than all of the other items on this list combined. In … Continued

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World and 6x National Champion Powerlifter, Marisa Inda, shares some foundational tips to improve your recovery.



1. Sleep-Sleep is such a powerful fatigue fighter that it’s likely more effective than all of the other items on this list combined. In fact, if insufficient sleep is a chronic occurrence, it comes close to making even the best efforts on all other fatigue-fighting lines null and void.

2. Food-Second, to sleep, the most powerful fatigue fighter is food. The less food you eat, the more difficult fatigue management becomes. While a properly balanced maintenance diet can definitely help with recovery, the further calories dip below maintenance, the more profoundly fatigue has a tendency to accumulate. With dieting, this is just fact of life and must be accepted. During fat loss dieting, that is precisely why making sure the other fatigue fighters like proper training management and sleep are in order.

3. Fun and Low Stress Activities-Third, on our list of powerful fatigue fighters, engaging in relaxing activities that aren’t strenuous or stressful can be of great help.

4. Compassionate Touching-Compassionate touching is the standard sports science term for the recovery/adaptation modality of all forms of intimate human contact. This includes formal sport massage and runs the gamut all the way to what you were probably thinking.


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The post How To Improve Recovery first appeared on Juggernaut Training Systems.]]> 684525 Seun Jubril at The Arnold https://www.jtsstrength.com/seun-jubril-at-the-arnold/ Sat, 29 Apr 2023 20:43:28 +0000 https://www.jtsstrength.com/?p=684284 Congrats to Seun Jubril on a great performance at Powerlifting America Nationals, where he finished with 260kg/573# Squat (PR), 185kg/407# Bench (PR) and 350kg/771# Deadlift for a Total PR and 2nd place in the 82.5kg/181# class. Use code SEUN10 to save on your subscription to the JuggernautAI App: https://www.juggernautai.app/

The post Seun Jubril at The Arnold first appeared on Juggernaut Training Systems.]]>
Congrats to Seun Jubril on a great performance at Powerlifting America Nationals, where he finished with 260kg/573# Squat (PR), 185kg/407# Bench (PR) and 350kg/771# Deadlift for a Total PR and 2nd place in the 82.5kg/181# class.

Use code SEUN10 to save on your subscription to the JuggernautAI App: https://www.juggernautai.app/

The post Seun Jubril at The Arnold first appeared on Juggernaut Training Systems.]]> 684284 How To PR On The Platform https://www.jtsstrength.com/how-to-pr-on-the-platform/ Wed, 26 Apr 2023 14:48:14 +0000 https://www.jtsstrength.com/?p=684520 As a lifter, Chad Wesley Smith was renown for putting his best lifts on the day of competition. As a coach, he has helped some of the strongest lifters in the World succeed on the biggest stages, as well as helping lifters of all abilities break PRs where it counts most, on the competition platform. … Continued

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As a lifter, Chad Wesley Smith was renown for putting his best lifts on the day of competition. As a coach, he has helped some of the strongest lifters in the World succeed on the biggest stages, as well as helping lifters of all abilities break PRs where it counts most, on the competition platform. Listen up and learn some valuable tips to improve your ability to peak effectively.



1. Choose goals for a meet and work backward from the meet, choosing weights that will set you up for the subsequent weights. This is a learned skill that can only come from training and taking ownership of what you are doing and why you are doing it. Stick to the plan. Chasing PRs on strong days in the gym may give you temporary satisfaction and get you some more Instagram likes, but you have to consider it within the context of your entire training plan.

2. Move Your Training from Higher Volume/Lower Intensity/Less Specific to Lower Volume/Higher Intensity/More Specific over the course of a training cycle. Creating a large pool of volume early in the training cycle gives you something to take away from and facilitates more recovery as you progress to heavier weights. If you are training heavy singles on each lift once per week throughout a training cycle, where do you expect the peaking effect to come from?

3. Making lifts – not attempting and missing them – builds your strength and builds your confidence. Strategically selecting training weights that you can make – and make with confidence – is an important part of building momentum into a meet.⠀

4. Whether it’s diet changes, training changes, or routine changes, people love to panic in the days leading up to a meet and try new stuff. DO NOT DO THIS. Trust your plan. Eat the foods you know your body handles well and sleep on your regular schedule. The risk of trying to find some meet-week magic bullet far outweighs the reward. One of the most important pieces of advice is, control what you can control and don’t worry about what you can’t.


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The post How To PR On The Platform first appeared on Juggernaut Training Systems.]]> 684520 Kate Cohen Powerlifting America Nationals https://www.jtsstrength.com/kate-cohen-powerlifting-america-nationals/ Sat, 22 Apr 2023 10:36:47 +0000 https://www.jtsstrength.com/?p=684281 Congrats to Kate Cohen on a great performance at Powerlifting America Nationals, where she finished with 135kg/297# Squat (PR), 72.5kg/160# Bench and 185kg/407# Deadlift (PR) for a Total PR and 2nd place in the 52kg/114# class. Use code KATECO to save on your subscription to the JuggernautAI App: https://www.juggernautai.app/

The post Kate Cohen Powerlifting America Nationals first appeared on Juggernaut Training Systems.]]>
Congrats to Kate Cohen on a great performance at Powerlifting America Nationals, where she finished with 135kg/297# Squat (PR), 72.5kg/160# Bench and 185kg/407# Deadlift (PR) for a Total PR and 2nd place in the 52kg/114# class.

Use code KATECO to save on your subscription to the JuggernautAI App: https://www.juggernautai.app/