Powerlifting

Creating A Strength Block


Written by

How do you organize your training? In a traditional periodization model, we will divide training into 3 focused blocks, Hypertrophy, Strength and Peaking. Check out this video as Chad Wesley Smith takes you step by step through how he organizes his strength block.

Key Points to take away from the video…

-Strength is best developed in the 4-6 rep range in the 70-85% intensity range

-Rotating between relatively Light, Medium and Heavy efforts will help facilitate recovery.

-Using more variation is useful farther away from a meet to avoid staleness (specific fatigue) and handle higher volumes.

If you’re interested learning more about how to design a hypertrophy block, check out Dr. Mike Israetel’s 52 minute presentation on Strong360.

Practical Programming for Hypertrophy

 

You may also like

7 Habits of Highly Effective High School/Collegiate Strength and Conditioning Coaches
Uncategorized

7 Habits of Highly Effective High School/Collegiate Strength and Conditioning Coaches

Lots of Juggernaut Training Systems’ followers and subscribers are individuals who work with high school/collegiate athletes, in the realm of strength training and conditioning. Some …

Deadlift Tips and Tricks
Powerlifting

Deadlift Tips and Tricks

Team Juggernaut is home to some of the strongest deadlifters in the World! With 7 deadlifters having pulled over 750 pounds in competition, TeamJTS is …

The Greatest Squat Article Ever!
Powerlifting

The Greatest Squat Article Ever!

The squat is the king of lifts and Team Juggernaut is home to the kings of squatting. The authors of this article have raw squatted …

Pillars of the Deadlift
Powerlifting

Pillars of the Deadlift

The task is well defined—and competitively measured—lift more weight. Succeeding, however, is the complex part. And repeatedly doing so will require a great plan. I’d …

What Makes A Great Program?
Training

What Makes A Great Program?

Coaches and athletes will debate until they are blue in the face what is the best program. Discussions over different programs and methods are often …

How to Fill CrossFitters’ Weightlifting Gaps
Fitness

How to Fill CrossFitters’ Weightlifting Gaps

Learning the snatch and clean & jerk is the pursuit of a true craft. Every athlete who has competed in weightlifting and every coach of …

General Physical Preparedness for the Female Athlete
Training

General Physical Preparedness for the Female Athlete

Female athletes are bombarded with misinformation about their training, nutrition and bodies, by their coaches, parents, and the media. High school and college female athletes …

Consolidation of Stressors
Training

Consolidation of Stressors

By Chad Wesley Smith Over the course of a training plan, as an athlete gets stronger/faster/more explosive (generally more capable of higher outputs), recovery becomes of …