Understanding the principles upon which effective Weightlifting Programming is built is critical to being able to create strategies to help athletes improve their strength, technique, speed and performance in the lifts. To help you achieve this goal, we have put our popular video series Scientific Principles of Weightlifting all in 1 place for you, watch and learn.


The first and most important principle, Specificity, creates a framework within which all other programming decisions are made.


For training to be effective it must be challenging enough to drive adaptation. Max Aita explains the Principle of Overload and gives parameters for volume and intensity to help inform your weightlifting training.

Fatigue Management

Hard training is important but if you can’t recover effectively, your progress will be short lived. The Principle of Fatigue Management helps you decide how much training is enough, when deloads are appropriate and other ways to make sure that recovery is optimal.

Stimulus Recovery Adaptation

The Principle of SRA will give you a better understanding of how frequently to train your lifts and the different implications on fatigue that training for technique, speed and strength have.

Jesse Burdick had played many roles in many eras of powerlifting. Jesse began as an equipped (Single Ply and Multi Ply lifter) in the mid 2000s where he achieved Elite status in 5 different weight classes. As powerlifting has changed from the multiply era to the raw era, Jesse changed with it, competing raw, coaching, running a gym and directing meets. In today’s episode, brought to you by Big Heads and Banded Deads, we visit Jesse at his home base of  CSA Gym in Dublin, CA and discuss Jesse’s athletic background and how he came to run PowerWOD (3:32), his introduction to Powerlifting (6:54), the early days of Powerlifting information on the internet (8:50), Jesse’s transition from Multi Ply to Raw (12:45), the differences in Multiply and Raw culture (15:05), differences in equipped and raw training (26:00) and how Powerlifting meets can be better/more marketable (38:30). Enjoy!

Today’s episode is sponsored by Dollar Shave Club. Visit to clean up your bathroom and morning routing, as well as support the show.

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Max Aita concludes out Scientific Principles of Weightlifting series focusing on Individual Differences and how to adjust the magnitudes of the principles based on each lifters unique needs.

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Max Aita and Kristen Dunsmore show you how to maximize tension off the floor in the Sumo Deadlift.

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We head to OutLift Athletics, a fantastic facility on Long Island, for a Squat Workshop and JuggLife LIVE event. We had a great time with the crew there.

Visit to support the show

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Properly applied Phase Potentiation increases an athlete’s long term abilities through strategic sequencing of training which allows subsequent phases to take advantage of the previously trained qualities.

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Pillar #2 of our Sumo Deadlift series focuses on positioning and patience in the start.

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Zach Even Esh aka The Underground Strength Coach, is a pioneer of the warehouse gym and unique training methods. He was a great inspiration to Chad as a young coach and it was great speaking with him today.

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The Principle of Variation, when properly applied, will help an athlete avoid staleness, adaptive resistance and injury, without interfering with directed adaptation.

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Cover Photo by 9for9 Media

Pillar #1 of our Sumo Deadlift series covers finding your optimal stance.

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Chad and Max visit JDI Barbell in Queens, NY for a Snatch Workshop and special LIVE episode of The JuggLife discussing developing time to fixation in the Snatch and Clean & Jerk, as well as answering attendees questions.

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The Principle of Stimulus, Recovery, Adaptation (SRA) will help inform you how to find your optimal training frequency.

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Max and Chad discuss the differences in technique and training applications between the High Bar and Low Bar squats.

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The sport of Powerlifting has exploded in popularity in recent years and the number of female competitors in the sport has risen exponentially. For the most part, training for males and females is largely similar but there are a few key areas of focus that female lifters will particularly benefit from addressing.

Many of the training differences between males and females manifest themselves in volume, frequency and relative intensity, particularly for the bench press, as females tend to be relatively less muscular in the upper body. IPF World Champion Marisa Inda and her coach Chad Wesley Smith address some of the special considerations for females to maximize their pressing strength here:

One of the most critical aspects in a female improving her bench press strength, is building muscle throughout the upper body and proper attention to accessory work is key to success.

The Pull-Up is a foundational movement to build strength and muscle in the lats and shoulders, as well as enhancing grip strength. It can be a powerful tool to improve your bench press and deadlift but doing a pull-up, let alone multiple sets and reps,...

Strength training for Weightlifting aims to build force production in the legs, back and shoulders, while also balancing the mobility and speed qualities needed for success in the sport. Developing the strength needed to make huge lifts requires strategic planning and great technique to ensure high carryover from strength lifts to classical lifts.

We have assembled some of our favorite videos regarding technique and programming for squatting, pressing and pulling, many of these concepts have helped Juggernaut produce multiple National Champions and American Record Holders over the past few years.

The Front Squat is the foundational movement for strength in Weightlifting, here is a detailed look at all aspects of its technique:

While strength is tremendously important for Weightlifting, it must be strategically developed in order to avoid sacrificing speed or technical qualities. Max Aita, Juggernaut Head Weightlifting Coach, lays out our strategies for developing strength within the context of an effective program.

Squat strength is going to be highly influential to success in Weightlifting but to optimize your results, well rounded strength throughout the whole body is necessary. The General Phase of...

An effective Powerlifting program develops strength and technical prowess and allows the athlete to express these qualities during competition. The ability to create this type of program hinges upon the coach’s ability to manipulate the Scientific Principles of Strength Training while maintaining a close eye on the athlete’s progress and making artful adjustments along the way.

First, lets get introduced to the seven Scientific Principles of Strength Training which will create the framework within which all program design decisions are made.

One of the more clever concepts we apply to help our intermediate and advanced athletes, along with athletes who may have diminished recovery capacity because of age or stressors beyond training, to continue making progress is Undulating Periodization. These strategies help athletes better manage fatigue around heavy training and create more predictability in performance.

While the bigger theoretical aspects of powerlifting are important to creating effective training, strategically selecting and progressing weights is one of the most practically important parts of being successful.

Training the Squat for maximum strength and performance requires great movement, technique and programming. To help you better reach your squatting goals, we have combined some of our best resources on the topic here in one place for you.

Before you squat big weights, we need to make sure your body is moving properly. Dr. Quinn Henoch has helped athletes of all sizes, sports and abilities improve their mobility and stability to squat bigger weights and do so, more safely, here are some of his most helpful videos to improve your movement for the Squat.

Now that you’re moving well, we can address your technique for the squat. We have a wealth of information on this topic, so here is our favorite playlist addressing Squat Technique:

There is often debate on the utility of the High Bar vs Low Bar Squat, here we discuss differences in their technique and how each can be best applied to your training.

We are proud to have developed some of the strongest...

Is seeing people Squat, Bench and Deadlift big weights on social media making you wonder how to get started in Powerlifting? We are here to help you start off on the right foot with proper technique and programming to set you up for long term lifting success.

Sound technique will be the foundation of long term lifting success, so check out our Pillars of Technique series for the Squat, Bench, Deadlift and Sumo Deadlift to ensure that you are giving yourself the best opportunity for staying healthy and building strength.

Are you interested in competing your first powerlifting meet? Check out our comprehensive guide to help you be successful during your competition, as we cover everything from equipment, to nutrition, warmup strategy and attempt selection.

Getting started in Weightlifting can be a daunting task, the technique seems complex and the training complicated, but we are here to help simplify things for you. From Technique to Mobility to taking the leap to step onto the competition platform for the first time, we have got you covered in this series of some of our favorite content to help beginner weightlifters.

First things first, let’s learn how to Snatch and Clean & Jerk:

Often times, one of the biggest struggles for new lifters trying to perform the Olympic movements, is the ability to get into the necessary positions. Dr. Quinn Henoch, Founder of ClinicalAthlete, breaks down some simple but useful drills to improve your overhead squat and front rack positions.

One of the biggest factors in driving your success in Weightlifitng will be the strength of your legs and great squat technique will be a critical part of this. Check out our Pillars of Squat Technique series to improve your technique and be on your way to stronger legs and bigger lifts.

The Deadlift is a foundational movement for strength and power. Done well, it improves total body strength, stability and health. Done poorly, it can become injurious. Learning how to deadlift properly is critical to maximizing the amount of weight you can lift and creating a foundation for long term success. We created of Pillars of Deadlift Technique as a step-by-step approach to help you understand how to deadlift and develop your technique from the ground up. Watch, learn and lift!

#1-Hip Hinging

The Hip Hinge is the foundational movement pattern of the deadlift and is critical to maximizing posterior chain engagement throughout the lift. Learn how to perfect this pattern in Part 1 of our series.

#2-Engaging the Lats

Generating tension in the lats will help you create a more rigid torso position and ensure the bar stays close to your body throughout the lift.

#3-Breathing and Bracing

Properly breathing and setting a neutral braced position throughout the deadlift is critical to protecting your lower back while lifting the most weight possible.

#4-From the Floor

Now that we have ensured a great setup and start position, we...