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Sets and Reps With a Purpose
Bill Marnich, CSCS, PES Strength & Conditioning coach Canon-McMillan School District
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Things to Consider
• Keep it Stupid Simple • Easy to Understand • Easy to See Progression • Easy to Adjust on the Fly • Every Good Strength Program is Some Combo of 3-5x3-5
• Quality Over Everything • Set/ Rep Scheme Should Reflect This • Learning a New Movement _< 6 reps
• Progression Should be Slow but Constant (Our Goal!) • Take Advantage of Novice Training Age
• GET STRONGER!!!!!
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Testing
• Thoughts on Testing • Wish it Could Be Avoided
• Make the Best of It
• Have Seen Athletes Confidence Grow in Minutes (Females)
• 5 Rep Max • Allows for 3-5
• If You Tell Them 3 They Will Get 1
• If You Tell Them 1 They Will Fail
• Start with 90% of Actual Training Max • Ensures a Safe, Realistic Starting Point
• Reinforces Approach to Slow but Steady Progress (Our Goal!)
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The Juggernaut Method
• Chad Wesley Smith
• 4 Waves (10s,8s,5s,3s)
• 2 Weeks of Accumulation(Volume)
• 1 Week AMAP • Determines Their New Training Max
• +2.5lbs Per Rep for Upper/+5lbs Per Rep for Lower
• 1 Week of De-loading (Optional) • Use at Your Own Discretion
• Sometimes Used to Reinforce Technique (Pause Sets)
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The Juggernaut Method
10s Wave 8s Wave 5s Wave 3s Wave
5x10 @ 60% 5x8 @65% 6x5 @70% 7x3 @75%
3x10 @ 67.5% 3x8 @75% 4x5 @ 77.5% 5x3 @ 82.5%
1xAMAP @75% 1xAMAP @ 80% 1xAMAP @ 85% 1xAMAP @ 90%
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The Juggernaut Method
• Pros • 4 Cycles Work for Typical Off-Season Program • Feed Back Each Month (Adjusted Training Max) • AMAP Set • Amount of Work Done With Heavier Weight During 1st 2 Weeks (5s,
3s)
• Cons • Amount of Time Training With Submaximal Weight (10s, 8s) • Feedback is Every 3-4 Weeks Compared to Every Week With 5/3/1 • Amount of Time to Complete 6-7 Sets (5s, 3s)
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Things To Consider
• Amount of Time Available (Months)
• Time of Year (Off-Season, Pre-Season, In-Season) • Goals Regarding Time of Year (Hypertrophy, Maximal Strength, etc.)
• Example • i.e. Football Winter Months (4 Months)= All 4 Cycles
• i.e. Football Summer Months (2 Months)= 5s and 3s
• i.e. Football In-Season= 5s and 3s
• Usually Reset Training Maxes after Summer, Before Season • 90% of Previous Training Max
• Allows for Consideration of Multiple In-Season Factors
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Jim Wendler’s 5/3/1
• Jim Wendler
• 3 Week Cycles (Optional De-Load Week)
• AMAP Every Week With a Goal of 5, 3, or 1
• Goal is REP PRS
• +5lbs Upper/+10lbs Lower at End of Each Cycle
• Continue Cycling Through Until Failure
• Reset Training Max at 90% of Previous Training Max
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Jim Wendler’s 5/3/1
1st Week 2nd Week 3rd Week
65% x 5 70% x 3 75% x5
75% x 5 80% x 3 85% x 3
85% x 5+ 90% x3+ 95% x1+
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Jim Wendler’s 5/3/1
• Pros • Time Efficient (3 Working Sets)
• Very Simple and Easy to Understand
• Provides Immediate Feedback EVERY WEEK
• Allows for Slow but Steady Progress (Our Goal!)
• Cons • Minimal Volume Work
• The Feeling of Needing to Do More (Wrong, but Still a Con)
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Things To Consider
• +5lbs Upper/+10lbs Lower at End of Each Cycle is Standard • If Time is Not a Factor May Want to Consider +2.5lbs Upper/+5lbs Lower
• Lengthens the Process (Our Goal!)
• Keep Previous Recordings Readily Available • They Will Like Comparing/Competing (With Each Other and Themselves)
• Keep in Mind This is Designed For a Significant Amount of Time • Due to starting at 90% of Training Max
• Explain the Importance of the First Two Sets • They Will Not Like How Light These Sets Are
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Starting Strength 5x5
• Mark Rippetoe
• 5 Sets of 5 Reps Across
• Ideal for Novice Weightlifters
• Same Workout Every Session • Some Combination of Bench/Squat/Deadlift/Press
• Move up 5lbs Upper/10lbs Lower Each……. • Session (3x Per Week)
• Every other Session (2x Per Week)
• Weekly (1x Per Week)
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Starting Strength 5x5
• Cons • Athletes OR You May Get Bored • More Difficult to Implement in a Team Setting
• Consistency of Individual Athletes
• Athletes Will Progress at Different Rates
• Pros • Takes Advantage of Young Training Age (Beginner Gains) (8th Grade,
Freshmen, Untrained Athletes) • Easy for athletes…..No calculations • Easy to See Progression (Feedback Every Week) • Because of Slow but Steady Progression it Can Last a Long Time
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Things To Consider
• Complicated Does NOT Mean Best • Don’t Outsmart Yourself
• Start Light
• Reinforce Good Technique (Grease the Groove)
• It’s Monotonous – Counteract This • Dan John’s Eye Wash