T Nation

Juggernaut Method 2.0, HS Lacrosse Player


#1

Hello, my name is Bobby. I am a defenseman and lacrosse, 15 years old(soon 16), and a sophomore. I will be running the juggernaut method 2.0 to increase strength, size, speed, and conditioning. I plan to run it every other day, but as the fall season pick up, this may have to decrease a little bit. Basically, I’m gonna get a workout in whenever I can. I will also be logging my sport specific drills. Below are my lifts and there training maxes. These are based off what done within the last 2 Weeks:

Bench Press: 185x1. Training Max: 170
Box Squat: 295x7. Training Max: 325
Overhead Press: 100x5. Training Max: 110
Trap Bar DL(Low Handle): 375x5. Training Max: 380


#2

Good luck with your training.
I like the looks of the Juggernaut program. You might want to lower your training maxes slightly, especially the overhead press. The lower your start, the longer you’ll be able to make progress on the program, the more you’ll improve on your technique, and the fresher you’ll feel for lacrosse. Even if the weight feels too light in the early weeks, you’ll still be able to focus on the concentric speed of the lifts and also going heavy on the assistance exercises.


#3

Thanks for the tips vision! I will lower my maxes by 5lbs.


#4

10/4/18, Thursday: Jumps/Squat&Assistance/Alactic Capacity Drills

General Warmup
36” Weighted Box Jump 1rm: ?
Box Squat, 10x5@60%: 190lbs
Buddy Hamstrings, 3x15: Body Weight
Back Extensions, 2x20: 45lbs
Decline Sit-Ups, 3x20: 45lbs
Positional Start Sprints, 2x4: 25yards
Mirror Drills, 2x4: 10seconds

Good session today. I forgot to mention that I’m doing the inverted juggernaut method, so the 10’s and 8’s waves are flipped sets and reps. Probably should have gone heavier on the assistance work. I did a 36” Box jump 1rm so now I can accurately calculate the sets and reps for my jumps. I don’t know how much weight I added, I just kept adding weight until I knew I couldn’t go heavier. I will weigh my weighted vest tomorrow to see how much it was. Was also supposed to do shooting and 2 more sets of sprints, but I ran out of time. If anyone is wondering, for the positional start sprint I start facing sideways, backpedal 2-3 steps, then turn in sprint, while picking up a ground ball(I do these with my stick since positional start sprints are supposed to be specific to your position).


#5

10/6/18, Saturday: MB Throws/Military&Assistance

Warmup
Overhead Fowards MB Throw: 10 throws: 20lb
Military Press: 10x5@60%: 65lbs
Chin Ups: 5x8,6,5,4,4: Bodyweight(175lbs)
S/S
Dips: 5x10,10,8,8,8: Bodyweight(175lbs)
S/S
Band Face Pulls: 5x30,30,25,20,25: ?

Good quick session today. Didn’t do aerobic capacity work because I had to do this workout late at night. I don’t know how much resistance my band is. It just an elastic rubber thingy that I found at my house, but if I tie it to my power rack it works great for face pulls.


#6

10/8/18, Monday: Max Sprints/Deadlift&Assistance/Alactic Capacity

Warmup
10x20yd Free Sprints
Trap Bar DL(Low Handle): 10x5@60%: 230lbs
DB Walking Lunges: 5x20,20,16,14: 55lbs(each hand)
Ab Wheel Rollouts: 5x10
Positional Start Sprints: 4x4x25yds
15yd Shuttle: 2x4
Triple Jumps Uphill: 2x4

Good session today.


#7

10/10/18, Wednesday: MB Throws/Bench&Assistance/Alactic Capacity

Warmup
Forward Diving Throw: 10 Throws
Bench Press: 10x5@60%: 100lbs
Single Arm DB Row: 5x15,15,12,12,10: 55lbs(each hand)
S/S
DB Bench: 5x15,13,12,10,10: 35lbs(each hand)
DB Rolling Extensions: 3x10: 15lbs(each hand)
S/S
Band Face Pull Aparts: 5x30,20,20,18,18
Box Jumps: 5x4: 36”
Twisting MB Slams: 5x4: 20lbs
KB Squat Jumps: 5x4: 10lbs

Good Session today. I decided to do Alactic Capacity on both my upper and lower days, and do the aerobic capacity on off days. This will allow me to cut the volume of Alactic Capacity work in half per session. There was bad weather so I had to do my Alactic Capacity indoors.


#8

What does S/S stand for?


#9

Super Set


#10

10/11/18, Thursday: Aerobic Capacity

Warmup
Bodyweight Circuit: 3 rounds:
Pushupsx10
Switch Lungesx20
Twisting Sit Upsx10
Neutral Grip Chin upsx4-5
Run Up Stairsx16steps

Ok session today. I tried a jump rope tempo workout as illustrated in the juggernaut method 2.0, and it felt like more of a arm workout than a cardio one(I was using a slightly weighted rope). So I improvised and tried just doing a bunch of bodyweight stuff over and over again with no rest. It work pretty well. The key is to stay FAR from failure on the exercises themselves but never stop “working”. That way you really challenge your aerobic system without going lactic. And the exercises that use the same muscles are set away from each other to prevent going lactic. For instance, lunges and stair runs are NOT placed back to back. Just started off with 3 rounds today. I will probably retry the tempo stuff next workout because I ordered a heart rate monitor that I will recieve tomorrow.


#11

Does the Juggernaut method have any guide as to how long the Aerobic Capacity workout should take? I would think 3 rounds of the above circuit would be too quick to help with aerobic capacity. It’s a good idea for a workout but you could probably add more low intensity exercises: jumping jacks, mountain climbers, bear crawls, light farmer’s walks, etc. Even dynamic stretches could be mixed in to keep your heart rate in the proper range with the added benefit of mobility improvements.

Definitely look into getting a new jump rope. I switched from using a weighted leather jump rope to a speed rope and now I’m no longer limited by shoulder muscle endurance. A common aerobic workout that I do is 10 minute sets of varying movements with no rest in between. Usually jump rope, biking, rowing, and running are the staples. 4-9 sets total with the option of light calisthenics between sets. Always keeping the intensity low. What do the tempo workouts look like? I’m guessing they’re designed similarly to Charlie Francis’.

I don’t know much about training to build lactic capacity … I see you’ve modified the program to split up the workout into two sessions. Dividing the volume by two and doubling the frequency can have a completely different training effect. It might be worthwhile to confirm this modification will still help train lactic capacity.


#12
  1. Yes the juggernaut method 2.0 does have I guide on tempo work. Basically, you want to be working in a 60-75% range for tempo work. Yes, this was popularized by Charlie Francis. He used tempo runs with his athletes(because they were track athletes), but you can do it with an airdine bike, sled, calisthenics, prowler, jump rope, swimming, etc. And as you stated, mobility circuits are also a good option.

  2. Thanks for the advice on the lighter rope. However, I think I’m going to opt for running or sled dragging as my tempo work. I would love to do swimming because it really challenges your cardio and it’s easy on the joints. But I don’t have access to a pool that readily. Once I get my hands on a quality heart rate monitor, I will be able to more accurately stay in an aerobic range. But for now, I’ll just use my best judgment. I was just doing that Bodyweight circuit as an experiment really.

  3. Actually I’m training alactic capacity not lactic capacity. Alactic Capacity is ability to repeat explosive bouts over and over again. So it’s not just asking HOW FAST, it’s asking HOW FAST AND HOW MANY TIMES(with incomplete rest periods). So a football player who can run a 4.6 40 on the first play, but runs a 5.0 on the next play, has bad alactic capacity. For the most part I’m avoiding lactic training(muscular endurance). I feel like lacrosse is more alactic-aerobic than lactic-aerobic. If you have any more questions I suggest downloading the juggernaut method 2.0 on the Kindle app.(it’s cheaper on amazon)