360.JTSSTRENGTH.

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Are there right or wrong answers in training? Good or bad
exercises?
So many times as I coach clinics, people want concrete
answers. How many sets and reps should I do of this
exercise? How many times a week should I squat? Im
always hesitant to answer these types of questions, or at
least to answer them in the way the asker expects.
Strong360 is here to educate you, to help you delve deeper
into the training process, to describe the why instead of
merely prescribe the what. While giving you a program
may answer your question in the short term, what is right
for you today may be wrong in a year, what is best for
you may not be best for your clients, we want to help you
understand why to make decisions in your training and
equip you for your training career.
We aim to help you become a better coach, smarter athlete
and more effective trainer, so please enjoy, participate in
debate, think critically and question the status quo because
as a group if we can do that together we will all become
better.
Become Unstoppable,
CWS
**All of Caitlyn Trouts photography courtesy of Gustavoalfaro.com.
Click his web address above to view more of his great work.
WELCOME TO STRONG360,
360.JTSSTRENGTH.COM MAY 2014
W
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STRONG
5 STEPS TO BECOMING A BETTER LIFTER 4
BIG AINT FAT 9
STRONG360 POWERLIFTING 10
SUPPLEMENTARY WORK FOR OLYMPIC LIFTING 13
STRONG360 CROSSFIT 18
MY 360 23
IRON WOMAN 26
WHAT ARE WE LISTENING TO... 32
COMPLETE GUIDE TO RAW SQUATTING PART II 34
BURNING OUT 45
STRONG360 STRONGMAN 48
360.JTSSTRENGTH.COM MAY 2014 4
BY BRANDON LILLY
5 Steps To Becoming A
Better Lifter
One of the things I know about is
struggles in the gym. Many people make
the mistake of looking at recent results,
and they dont recognize the 12 years that
are tucked away in the memory stores of
my brain when I was a nobody. That is
the great failure of Social Media in the
modern powerlifting world that we know
today Lifters rarely post their failures,
they instead post PRs, and impressive
lifts, so to everyone watching they get this
impression for the Top Guys its easy,
or they are lifting for PRs everyday. That
would make an awesome highlight reel but
it just isnt true. I am going to remove the
veil of greatness, and tell you the dirt
that I have seen as commonality amongst
the great lifters I know.
360.JTSSTRENGTH.COM MAY 2014 5
1. Have A Sense Of
Self
That sounds so cliche, but it is true. All
the top lifters that I have been around
have a keen sense of every strength they
possess, as well as an understanding of
their weaknesses. You have to understand
why you are doing things in your training,
and you have to constantly be willing to
adapt, and modify your training to what
your specific needs are. Pro level lifters
may gather ideas from other lifters, but
Chad Smith would not do exactly the
same routine that I would do, while he
may improve he would be wasting his
time because he would be working on my
needs, not his. I see so many young lifters
trying to emulate pro level workouts of
their favorite lifter What would be much
better is trying to understand why the
lifter is doing what they are doing, looking
at your own body, and applying those
principles to your own training. You have
to own what you do to be the best.
2. Commit. Just FN
Commit.
This is something I try to rationalize with
younger lifters, and express this to them
the best that I know how, but if it doesnt
click with them, then their hopes to be the
best will quickly dissipate with the reality
that they dont have what it takes. I look at
myself, and I look at the years it has taken
me to achieve my goals.
I look back on all the time spent in the gym,
the hours add up to days, the days add up
to months, and months add up to years
I think about all the sacrifices I made to
see my dreams come to pass. When I think
about it, all I can tell you is I wish I had
done more to come closer to realizing the
best that I could be. I keep all this in mind
when I talk to younger lifters, and I hear
them say how much they want it then I
see their habits laid out on Facebook, or
Instagram and it becomes clear that they
dont want it at all.
Right, wrong, or otherwise you are gonna
have to make your lifting a priority.
Sometimes it will be the most important
thing in your life, other times there will be
areas in your life that need more focus, but
you cant let your lifting slack off because
every time you take a day off, there is
another guy out there that is hungry,
focused, and pissed off to kick your ass. Its
not what you do when people are looking,
its pushing the extra reps when you wanna
quit so bad you cant stand it, its going to
360.JTSSTRENGTH.COM MAY 2014 6
bed when all you wanna do is play a video
game, or talk to your girlfriend, its eating
enough food to fuel the machine, when
the last thing you want to do is eat. It is
chasing perfection in all you do.
3. Learn From Other
Iron Sports
Youve heard me say Train like a
strongman, diet like bodybuilder,
mobilize like a weightlifter, and think
like a powerlifter. Its completely
true that powerlifters get entirely
too focused on the big three lifts.
The bench press, squat, and deadlift
are our existence, but we are limiting
ourselves. There is so much to be learned
from the other sports, and how they
become successful within them we should
try to mimic areas that will carryover
to our sport. Strongmen are complete
animals. They do reps with weights that
many powerlifters proudly boast about for
one lift.
Bodybuilders possess amazing physiques,
and have an extreme discipline to do
so, and it angers me to see powerlifters
wasting potential being lazy with diet,
supplementation, and often times they
skimp on their accessory work.
360.JTSSTRENGTH.COM MAY 2014 7
Mobility is a no brainer, you need to be
strong, but you also need to be able to
hit depth on a squat, lock out a bench
and deadlifts. Maintaining a powerlifter
mentality is crucial because it is all out,
one shot to make it or not. The balance and
harmony you can create in your training
by blending all of the disciplines will not
only keep your workouts more fun, but it
will make you a more well rounded athlete
as well.
4. Realize You Are
An Athlete. Eat Like
One.
I get so disgusted by powerlifters that
allow themselves to look like complete shit.
I know the sport is not about appearance,
but performance, but it still hits me like
nails on a chalkboard. Im not trying to
influence you in some way to think you
need to look like a bodybuilder on stage,
or have a perfect physique. You do need to
think of yourself as an athlete, and a high
performing athlete would not put inferior
food into their body. Imagine building a
race car. You spend so much time building
it, tuning the engine, setting the gear ratios
to be perfect, fine tuning aerodynamics
and then you put some 87 Grade fuel in
the car Its gonna run like junk. But, if
you opt to fuel your car with racing fuel
you get all the best performance from all
the specialty parts you installed. Same
for the body. You build it up in the gym,
you take supplements, you dedicate your
every thought to the sport, but you give
your body pizza, and ranch dressing and
hope that will somehow make you a high
powered machine. Lets be real, you can
enjoy any and all foods, but you need to
be smart with your nutrition, and you need
to make the majority of your food choices
healthy ones. Trust me, those that take this
step will pay off big time.
5. Remember Why
I try to keep this one in perspective for
myself, as much as I try to impress it upon
other lifters. Remember why you do
what you do. This sport is hard, and the
further you move up the ranks the harder
it becomes, and the pressure from others
begins to weigh on you, and the stress of

Right, wrong, or otherwise you are gonna

have to make your lifting a priority.
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it all can be overwhelming. That is why
I tell people to slow down when this
happens. Sit back, and think of how much
you enjoyed the gym early on for no other
reason than you knew you were getting
better, getting stronger. How your body
felt after an extremely difficult workout,
the way you could imagine yourself doing
great things one day. Get back to that.
Enjoy the gym, make it a part of who you
are, but dont let it become all that you
are. Find the fun in training, and the results
will come Never stop pushing yourself to
new heights, but also keep an eye on the
big picture so when those small victories
come you learn to enjoy them instead of
always wishing for more. There will always
be a drive for more, its celebrating the
journey that makes it worthwhile.
Big Aint Fat
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PASTI NG
Brandon Li l l y, owner of the
hi ghest RAW powerl i fti ng total i n
2012 (308 s/Super Heavywei ght),
di scusses how he has been abl e to
i mprove hi s physi que whi l e gai ni ng
strength over the l ast few years.
Nate and Brandon di scuss trai ni ng,
budget, and goal setti ng ti ps that
wi l l hel p you l ook, feel , and perform
better than ever.
PASSWORD:
40HOURFATLOSS
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STRONG360 POWERLIFTING
PROGRAMMING WEEK 9
DAY EXERCISE SETS / REPS
MONDAY
1) Squat 6x5 at 70%-90 sec rest
2) Pendlay Row 3x10
3) Weighted Plank 5x60 sec
TUESDAY
1) Bench 3x3-5 at 85%
2) Closegrip Bench 2-3x1-3 at 90%
3) Bench-Paused 1" Off
Chest
2-3x4-6 at 80%
4) DB Chest Supported
Row
5x12-15
6a) DB Front Raises 3x15
6b) DB Skullcrushers 3x15
7) Bike Tempos 2x10x40 sec
WEDNESDAY
1) Front Squat 65/75/85%x3
2) Deadlifts 9x1 at 70%-10 sec rest
3) Pullups 5x8-10
4) Single Leg Lowering 5x15 each leg
360.JTSSTRENGTH.COM MAY 2014 11
DAY EXERCISE SETS / REPS
THURSDAY 1) Bike Tempos 2x10x40 sec
FRIDAY
1) Squat Up to 5rm
2) Pause Squat 2-3x6-8 at 75%
3) Chinups 5x9-11
SATURDAY
1) Military Press 3x4-6
2) Pullups 3x6-8
3) Whatever Bodybuilding
Stuff You Need
STRONG360 POWERLIFTING
PROGRAMMING WEEK 9
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BY DONOVAN FORD
Supplementary Work
For Olympic Lifting
STRONG 360 FEATURE
The classical lifts are important to
becoming a master of the platform but
even the most elite lifters supplement
accessory exercises to save their bodies.
Nothing tears down your body like the
full classical lifts. In a basic twelve-week
training cycle the weightlifting athletes
at the Olympic training center have 108
workouts. Of those 108 workouts 36 of
those will be some variation of the snatch
and clean and jerk. To break it down even
further 12 of those workouts are actually
the classical lifts done from the floor.
Anyone that believes to be the best you
need to only snatch and clean & jerk is
foolish. The Bulgarian methods of maxing
out everyday works for very few athletes
so keep that in mind. After seeing this
breakdown you are probably wondering
if only 12 of our workouts are snatch and
360.JTSSTRENGTH.COM MAY 2014 14
clean from the floor what does the
other 96 workouts of our training cycle
consist of. Coach Zygmunt is very big on
adding supplemental exercises to help
make improvements in the lifts. Here are
a few things the resident team does at
the Olympic training in conjunction with
performing the classical lifts.
Block Work
Not many gyms in America have blocks
to lift from but it is a growing trend in the
US. So if you dont have some, get some.
At the Olympic training Center we spend
8-9 weeks of a training cycle lifting from
blocks. Lifting heavy weights from the
floor is tough on your body. Snatching
or cleaning from the blocks cuts out the
added stress of pulling weights from the
floor.
Its also important in isolating areas of
your pull where you might need a little
extra work for example working on speed
in the final pull or pulling the bar past
your knees. On a weekly basis we work
in descending order. Monday is from the
knee position, Wednesday from bellow
the knee and Friday is from the floor.
We also do a lot of combination lifts
from the blocks. For example instead of
doing a double in the snatch or clean off
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360.JTSSTRENGTH.COM MAY 2014 15
the blocks you can you add in a snatch or
clean pull before each lift. The pull before
the lift allows you to focus on a correct
movement pattern of the bar without
going overhead or completing the entire
lift. Zygmunt tells me if I pull the bar high
and straight enough the lift should be
achieved.

Jerk Footwork
Another focus to our training is working on
footwork for the jerk. Overhead strength
can be gained by variety of overhead
exercises but footwork is just as important.
The feet in the jerk need to be trained in
weightlifting just like any other muscle.
Zygmunt has several different exercises to
help train the feet but a few of my favorites
360.JTSSTRENGTH.COM MAY 2014 16
he calls jump to split and press in split.
Jump to split you start with the barbell
on your back as if you were doing a back
squat ten jump your feet in a jerk stance
without going overhead. This is great
movement for a few different reasons. It
helps train you to have quick feet getting
to your split jerk position. Another benefit
of this exercise is to help improve your
balance and stability with heavy weights
in the jerk position. Because the weight
is on your back and not overhead you can
work up to heavier weight loads then you
can get over your head and still get the
benefit. Most importantly you gain the
benefit of the split jerk while saving your
shoulders from to much stress. A well-
rounded exercise to help with overhead
strength and balance is pressing in the
split position. Starting in your split jerk
position and holding the barbell clean
grip strict press the bar overheard. The
benefits of this movement are similar to
the other except you are adding a pressing
element that helps with overhead strength
and stability and also helps with overall
balance in the jerk.
Squats and Presses
Our main focus in training, aside from the
classical lifts, are squats. Yes everyone
knows weightlifters front and back squat
but leg strength is one of the most
essential factors in weightlifting. We do
a lot of traditional front and back squats
but we also do many rack squats and split
squats to help build our legs strength.
Coach Zygmunt is huge on rack squats
because it helps work on strengthening
the sticking point in front or back squats.
I call myself a strong squatter but even
I have a sticking point in the squat.
Secondly comes overhead strengthening.
Getting weight overhead is the final result
but your shoulder strength only improves
so much by doing the lifts. The resident
lifters constantly do sotts press and
single arm dumbbell pressing to improve

Anyone that believes to be the best you

need to only snatch and clean & jerk is
foolish.
360.JTSSTRENGTH.COM MAY 2014 17
overhead stability. My favorite exercise
for working on my overhead strength in
the snatch is snatch grip push press. The
more my push pressing ability rose my
ability to snatch heavier weights did also.
I am sure for most people I am preaching
to the choir on this subject but this is very
important stuff. Zygmunt coaches several
of the top weightlifter in this is the kind of
stuff we do. Its not the only way to have
success in the sport but it is definitely
something to think about in your training
Especially if you feel you are getting beat
up by doing the full lifts to often. I could
write for days about all the things we do
in our training at the Training Center but
these are some of the most important in
my training.
About The Author
Donovan Ford has been a member of USA
Weightliftings resident athlete program
at the Olympic Training Center, located in
Colorado Springs, Colorado since 2009.
Donovan is currently being coached by 1972
Olympic Champion Zygmunt Smalcerz.
Donovan has 8 years of National and
International lifting experience. His titles
include 2012 American Open Champion,
Snatch silver medalist, and bronze
medalist in the Clean and Jerk and Total
at the 2013 Pan American Championships.
Donovan was also a member of the 2013
World Team, held in Wroclaw, Poland.
Donovans 170 kg Snatch and 201 kg Clean
and Jerk make him a competitor to watch
for in the 2016 Olympic Games.
360.JTSSTRENGTH.COM MAY 2014 18
STRONG360 CROSSFIT
PROGRAMMING WEEK 9
DAY EXERCISE SETS / REPS
MONDAY
1) Pause Clean and Jerk 5x3+1 at 70% :90
2) Squat 55/65/75%x5
3) Metcon 185/275x5 Dead,
3/3 Pistols, 50 DU
TUESDAY
1)
Bar Muscle Up
HSPU
Ring Muscle Up
10x5 EMOM
2)
Strict Press
Weighted Pullup
Push Press
65x5,70x4,75x3,80x2,85x1
3)
Pullups
Ring Rows
Chinups
5x12-15, weighted
4) Tempo w/ Skills 2x10 w/ 5 HSPU or Muscle Ups and Abs
360.JTSSTRENGTH.COM MAY 2014 19
DAY EXERCISE SETS / REPS
WEDNESDAY
1) Pause Snatch 6x3 at 70% :60
2) Front Squat 60/70/80%x4
3)
Speed Deads
Block Deads
Deadlift
9x1 at 70%
4) MetCon 10 min AMRAP
THURSDAY
1) Tempo Activity 3x10 Rounds
FRIDAY
1)
Hang Snatch
Block Snatch
Snatch
Up to 1rm, 80%x3x3 of Hang/Full
2)
Hang Clean and Jerk
Block Clean and Jerk
Clean and Jerk
Up to 1rm, 80%x3x3 of Hang/Full
3) MetCon Nate
SATURDAY
1) Squat Up to 3-5rm
2) Pause Squat 2x5 at 70%
3) Wildcard MetCon 30 Rep of Thrusters 95/135
STRONG360 CROSSFIT
PROGRAMMING WEEK 9
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Strong360 is a social network designed
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compete in powerlifting, strongman,
CrossFit, weightlifting, or any other sport,
Strong360 is here to help you.
STRONG360 is a private community that
allows members to create a profile, post
training videos and get feedback, connect
with likeminded enthusiasts and TEAMJTS
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360.JTSSTRENGTH.COM MAY 2014 21
PLAY
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PASTI NG
A New Approach to Mobility
discusses simple and effective
ways to assess your mobility
and stability shortcomings
and address them to enhance
movement quality and keep
you healthier through heavy
training.
PASSWORD:
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360.JTSSTRENGTH.COM MAY 2014 23
RAY SHELTON
MY 360
360 MEMBER CONTENT
My name is Ray Shelton. Im 24 years
old, and live in central Virginia. I am an
average lifter with a strong passion for the
pig iron, for strength, and for continuous
improvement. I have only been training
seriously for a little over 2 years, and have
made my journey from a 150 pound string
bean to 240 pounds with numerous PRs
along the way. I represent the working
mans powerlifter: a regular guy, working
a traditional 9 to 5 job, trying to be the
best me I can. Like most, I live by the
credo You live and you learn. Thankfully,
the Strong360 site has allowed me to
actively live this credo. The site has not
only provided a community of like-minded
people to learn from, but also individuals to
learn alongside. My time here thus far has
granted me a few things that arent quite
the tangible things you would expect to
learn from a site like Strong360. These are
the aspects of Strong360 I think everyone
should take home and keep in the back of
their mind at all times:
360.JTSSTRENGTH.COM MAY 2014 24
1) Dont Be Scared
Of The Pros
Powerlifting is definitely a different
sport for many reasons. Its probably the
only sport that you can reach out to the
Peyton Manning or Lebron James of the
sport to shoot the stuff and learn from
them. Strong360 is a huge medium which
can connect you to the pros. Reach out
to them! In my short experience thus far
they are always more than willing to lend
a helping hand. Strong360 is filled with
examples of just how willing they are to
help. Lets face it, they know what theyre
talking about when it comes to our
respective sports. These mutants didnt
get to pro level by accident. Strong360
gives us a monitored forum where trolling
isnt tolerated. We are also given access
to some of the strongest lifters out there
with expertise in any subject you can
imagine. This wealth of information and
support helps one excel and achieve
success in their respective sport.
2) Learn From
Everyone.
There are a ton of guys in our sport who are
very knowledgeable on training, nutrition,
and all the disciplines that can make us
more successful in our sport. People that
may not be pros or elite level lifters are still
more than capable of answering questions
and giving sound advice. A large amount
of the advice, form checks and other tips
have actually come from guys I would
have never known, heard of, or been able
to talk to if it werent for the community
that Strong360 has provided for us here.
It is highly advantageous to be able to
talk to the top guys in the sport and get
advice, but for many of us average lifters,
sometimes its nice to talk to a guy that was
exactly where you are in their own journey
just over a year ago themselves. These
are average guys that can give you advice
that is still somewhat fresh in their mind.
I have enjoyed discussing how they came
from where I am, to where they currently
are. Its great to have encouraging people
provide you with expectations, and to
convey what you have to look forward to
in the next step of your journey.
3) My Strong360
Overview
Strong360, JTSstrength, nor Team
Juggernaut is paying me for this review.
Quite the contrary, actually, as Im paying
them a monthly fee to be a part of this
community. However, the membership is
360.JTSSTRENGTH.COM MAY 2014 25
SORINEX.COM SORINEX.COM
HIGH CALIBER
STRENGTH EQUIPMENT
FOR HIGH PERFORMANCE
ATHLETES
well worth the investment. I am able
to grow as a lifter due to not having
to spend hours scouring the internet
picking through the pages and pages of
bad information to find that one golden
nugget that I had been looking for,
because with Strong360 the information
is readily available. All the nuggets of
information are under one roof for us
to soak in, thus we are able to stand
on the shoulders of giants. If whatever
youre looking for doesnt happen to be
in Strong360, all you have to do is ask
and someone here will give you what
youre looking for or point you in the
right direction of finding it. My time here
has been great. Seeing the camaraderie
between lifters of all kinds and abilities
from all over the world in one community
is rewarding. Its nice to encounter so
much positive reinforcement present
here; additionally, the absence of the
negative nonsense is a true asset to the
community. Since joining Strong360, I
have joined a few other lifting sites and
forums, none of which have the wealth
of information, and none with so much
positivity. Ill most certainly be sticking
around to watch the growth of this
strength community, soak it all in, and
grow along with it.
360.JTSSTRENGTH.COM MAY 2014 26
WITH JOHN ANDERSEN
DEEP WATER
BODY BUILDING
WITH CAITLYN TROUT
IRON
WOMAN
Stereotypes? I dont believe
in them.As far as Im
concerned, going against
the grain is the norm.
360.JTSSTRENGTH.COM MAY 2014 27
Q: Hey Caitlyn, thanks for taking the
time to talk. You recently competed at
Raw Unity 7, tell us about your experience
there...
A: I can honestly say that RUM 7 was
definitely the biggest and most intense
competition that I have ever entered. I usually
stay pretty cool before competitions but
the night before the meet I was incredibly
anxious and probably nervous for the first
time since my very first meet 2 and a half
years ago. I had to cut around 9-10lbs to
the 123lb weight class which was stressful
enough, but I think it was because there
were so many big time competitors there
(both male and female) and I didnt want to
be one of those athletes that has a bunch
of hype going on around them but cant
follow through in a meet.
I definitely did follow through by winning
the overall light-weight female raw with
wraps division but Ill tell ya right now, it
wasnt easy and I definitely had to earn
it! My 3rd attempt squat was a full on
grinder which consisted of some form
issues so to just finish it I had to give it
every single ounce of energy that I had. I
still dont remember how I pulled that one
through, its kind of a blur. All I knew was
that I wanted it and wasnt going to give
that one up! After that, things went a lot
smoother. I didnt go 9/9 but I considered
it a pretty successful day ending up with
a 391lb squat, 171lb bench, 385lb deadlift,
and re-breaking both of my all-time world
records for the squat and overall total.
Q: Youre on the verge of finishing up your
masters. Tell us more about that and how
you balance student life and competing at
such a high level?
A: If you want me to tell you the truth,
its extremely challenging! Ive really had
to learn how to prioritize my life and
develop some amazing time management
skills. I pretty much go to my internship
everyday which is a full time job, leave and
go straight to the gym , come home and
study, work on homework, write training
programs for my powerlifting clients, and
go to bed. Repeat. My life is pretty much on
a schedule. So you can see that I have very
little extra time to do anything else and
I take full advantage of my weekends off
if Im not busy doing seminars or judging
meets.
Im not going to lie, it can be stressful and
Ive really had to utilize what little extra time
I have to prepare my meals in advance, do
your typical house work stuff, pay bills, etc.
360.JTSSTRENGTH.COM MAY 2014 28
It sounds crazy but its doable! Its funny
because people ask me how I stay sane
with all of this going on and my answer
is the gym. It may be a source of all of
the craziness but its mostly my sanctuary.
Thats where I blow off steam or clear my
head, hang out with my friends, and enjoy
myself a little because lifting started out
as a fun hobby .it just happened to end
up turning into a lifestyle/occupation that
I love.
Q: Youve had a meteoric rise as a
powerlifter, what do you attribute your
rapid success as a lifter to?
A: I think that there are a number
of things that have contributed to my
success. I was lucky enough to start out
as a beginner with some really great and
experienced lifters. I was able to learn the
correct form and all of the tricks earlier
rather than later. By that I mean that a
lot of people just getting into the sport
have to figure things out on their own,
or they dont always have someone there
critiquing them. I had that from day one.
Another factor I guess would just be my
personality. Im stubborn and have a pretty
great work ethic. Mix those two together
and you get someone that will never ever
360.JTSSTRENGTH.COM MAY 2014 29
give up on their goals and their dreams,
someone that faces a challenge head on
rather than running away from it. Thats
just me.
Q: You not only possess great strength,
but also a physique to match, what type
of adjustments do you make with your
training, cardio and diet to achieve this?
A: I really control my diet throughout
my training cycle. Ill start out kind of
lenient with portion sizes but for the
most part I eat pretty clean. Later on I
manipulate portion size and carbs, and
just stay really strict with that instead
of having those random cheat days that
you can kind of get away with when your
months away from a meet. Another thing
I do is implement cardio at the beginning
of a training cycle, that way I can control
my weight during the volume phases of
my training and then slowly taper the
cardio out as things get more heavy and
my diet gets more strict, that way Im
not sacrificing any strength but can still
maintain my physique.
360.JTSSTRENGTH.COM MAY 2014 30

Q: What advice do you have to offer to

women looking to get into powerlifting?
A: Advice that I would give to any
woman getting into powerlifting is to
find a coach and one that has worked
successfully with females in the past. There
isnt a tremendous difference between an
advanced male and female lifter, but Ive
found that there is when you are coaching
beginners. You need to find someone
that knows how to deal with that, knows
what weaknesses women typically have as
beginners, and will be able to understand
and handle the emotions of their lifters.
Also, if they are trying to decide whether
they should try powerlifting or not, I would
tell them to just dive in and dont second
guess themselves. Powerlifting wont
make them masculine, it will make them
confident and strong not just physically
but mentally. It definitely has more pros
than cons.
Q: What does it mean to you to be an
#IronWoman?
A: Powerlifting may be a strength sport,
but its so much more than that to me. I
started out 2.5 years ago at the very
bottom. I didnt know anything about form,
the lingo, or the training. All I knew was
that I wanted to feel good about myself,
how I looked, and find a way to blow
some steam. I had no idea how this would
change or what was in store. I just knew
that I had goals. It taught me that with
consistency, work ethic, and some grit,
you could defy the odds. I simply learned
to love the challenge.
It wasnt until later on that I realized
powerlifting had become a part of who I
was. Im more confident in my appearance,
am stronger both mentally and physically,
and individually I have truly found myself.
I love that I can walk out there on the
platform wearing my pearl earrings and
lipstick and still squat more than most
I love that I can walk out there on the
platform wearing my pearl earrings
and lipstick and still squat more than
most men.
360.JTSSTRENGTH.COM MAY 2014 31
men. I like that I can walk into
the gym, hit a new PR, and
talk shit back to the boys like
the best of them. Its about
being comfortable with who
you are, loving what you do,
and being there for YOURSELF.
Stereotypes? I dont believe in
them. As far as Im concerned,
going against the grain IS the
norm.
**All of Caitlyns photography
courtesy of Gustavoalfaro.com. Click
his web address above to view more
of his great work.
360.JTSSTRENGTH.COM MAY 2014 32
What Are We
Listening To...
TEAM JUGGERNAUT
We Asked Team Juggernaut
WHATS ON YOUR CURRENT TRAINING PLAYLIST?
Caitlyn Trout: Rob Bailey What I Live For
Blaine Sumner: Ploy for Extinction Bloodhammer
Jamie Hagiya: Katy Perry Roar
Chad Wesley Smith: Contiez Trumpsta (Djuro Remix)
or Turnpike Troubadors Gin, Smoke and Lies depending
on my mood.
360.JTSSTRENGTH.COM MAY 2014 33
CLI CK & ENTER STRONG360 TO SAVE 1 5%
360.JTSSTRENGTH.COM MAY 2014 34
CHAD WESLEY SMITH
Complete Guide To
RAW Squatting Part II
One place that too many lifters miss
squats, is before they even begin the lift,
in the setup and walkout. A good setup is
critical to squatting big weights. A simple
rule when setting up is that if you are
comfortable holding your position, it isnt
tight enough. My process of setting up is
as follows
360.JTSSTRENGTH.COM MAY 2014 35
Technique
SETUP AND WALKOUT
1. Set your hands, I use a thumbless grip
with my thumb covering the rings. This
is a relatively narrow grip for a bigger
lifter, because the closer your hands can
be, the tighter upper back position you
can achieve.
2. Pull your shoulder blades together
before you duck under the bar and
then try to wedge yourself under, while
digging the bar into the meat of your
traps.
3. Force your chest up as you bring your
hips underneath you to bring the bar
out of the rack with your hips, not your
legs. Keep your eyes up throughout the
walkout.
4. Walk your dominant foot out, in my
case right, then in one step set your
opposite foot and in one more step set
your dominant foot. You should need no
more than 3 steps to walk out a weight
and have your feet properly positioned.
You made need to make some small
adjustments from here but not full steps.
You dont need to walk several steps
back from the rack, that is just a waste
of energy.
5. Pull as much air into your midsection
as possible. Try and brace your core
out in all directions, not just abs into
belt. Create circumferential pressure to
maximize your performance and keep
your low back healthy.
Every great lifter has different accessory
movement they like to help build their
squat. Click Here to see some of Team
Juggernauts favorites.
CUES
To be elite in any power/speed discipline,
your technique must become automatic. If
you must think about every aspect of your
technical execution, you will not be able
to maximize force production due to the
slower neural firing patterns. For this to
happen, you must master your technique
in every rep of training from an empty
barbell until your final rep of your session,
so that when you are on the platform you
can shut your brain off and just perform.
There are five technical cues that I think
about during every training squat. 1) Get
Tight, 2) Commit to the Descent, 3) Chest
Tall, 4) Knees Out and 5) Accelerate to the
Finish.
1. Get Tight: Creating tightness throughout
the entire body is a product of three
things, proper set up-which I have
already addressed, getting big air into
your midsection and trying to brace
against your abdominal wall/belt in
all directions. There is a reason that
so many great squatters have large
waists, because a larger waist provides
a greater base of support for big weight
on your back, so expand your waist as
360.JTSSTRENGTH.COM MAY 2014 36
much as possible with big air. The 3rd
key to tightness is to squeeze the bar
down with your hands. You want to
squeeze the bar in your hand which
will send a neural response of tightness
throughout your entire body and pull the
bar down into your back, as if you are at
the bottom position of a lat pull down,
this will also flex your lats and give your
stronger support for the weight on your
back.
2. Commit to the Descent: Too many lifters
seem to be intimidated by big weight
on their backs and thus slow down their
descents as compared to earlier, lighter
sets. This causes them to waste energy
during the eccentric portion of the lift
and not exploit the stretch reflex as well
as possible, diminishing their power out
of the hole. You have to figure out how
fast you can descent and still maintain
your tightness and technique and this
is a skill that must be practiced. Im not
necessarily advocating a dive bomb
style of squatting here, rather just that
if you go down at X speed during your
warmup sets, you need to continue to
practice X speed at your top sets.
360.JTSSTRENGTH.COM MAY 2014 37
3. Chest Tall: The most frequent way
that athletes miss squats is by falling
forward due to their chest collapsing.
This could be an issue of upper back
weakness, poor setup or not properly
anticipating the reversal of the weight.
Two main things will help you stay tall
throughout the squat and react well
when reversing the weight. 1-Push your
head back into your traps throughout
the lift and 2-Driving your elbows under
the bar. These two cues will combine
to keep your chest up and maintain a
neutral back position. If it is a matter
of upper back strength that is inhibiting
your ability to stay tall you need to up
you work in shrugs, rows and chin-ups.
Since static/isometric strength is what
is being expressed by the upper back
during a squat, try hold the contraction
on your final rep of these exercises for a
5 to 10 second count.
4. Knees Out: Between the meets where
I squatted 865 and 905, I decided to
slightly widen my stance and as your
stance widens, a common physical/
technical breakdown is knees collapsing
inwards or valgus collapse. Valgus
collapse could be a symptom of poor
glute strength/activation or just a
lack of focus on this aspect of your
technique. On the downward portion
of the lift, your must externally rotate
your feet to open up your knees, so you
can sit between them. At the reversal of
the weight, your knees should be in line
with the feet, to improve quad drive and
acceleration out of the hole and as you
rise up, push your knees out again to
reengage the hips and glutes to finish
the lift. Click here to watch as World
Record holder Dan Green gives you
some more insight into knee action
in the squat.
5. Accelerate: I have often joked that the
reason I squat so much isnt because
Im so strong, but rather because Im so
fast. A conscious focus on accelerating
the bar through the top portion of the
lift is the simplest way to avoid sticking
points. The more force you can generate
at the beginning of the lift, the easier
each of the following parts will be.
During every rep of your training, blast
the weight out of the hole, all the way
to the top and when you are in a meet,
your body will know how to accelerate
through your sticking points.
You must master your technique in every
rep of training from an empty barbell
until the final rep of your session.

360.JTSSTRENGTH.COM MAY 2014 38

Jump Training
The seated box jump is my favorite method
of developing explosive lower body
strength for the squat. These do a great job
of breaking the stretch shortening cycle
and will force you to turn on as many motor
units as possible, as quickly as possible
to rapidly generate force. Click Here to
Learn more about jumping variations
to help improve your explosive power.
12 Week Jump
program

WEEK 1: Seated Box Jumps wearing
heavy vest (relative to strength, this
would be 50-75# for me) for 6 sets of 3
jumps to 75% of your maximum height
WEEK 2: Seated Box Jumps wearing
heavy vest for 5 sets of 2 jumps to 85%
of your max height
WEEK 3: Seated Box Jumps wearing
heavy vest for 4 sets of 1 jump up to new
max.
WEEK 4 DELOAD: Seated Box Jump
for 3 sets of 3 reps to 70% of your new
maximum
WEEK 5: Seated Box Jump wearing a
light/medium vest (25# for me) for 6 sets
of 3 jumps to 80% of your maximum
WEEK 6: Seated Box Jump wearing a
light/medium vest for 5 sets of 2 jumps
to 90% of your maximum
WEEK 7: Seated Box Jump wearing a
light/medium vest for 4 sets of 1 jump to
a new max
WEEK 8 DELOAD: Seated Box Jump
for 3 sets of 3 reps to 70% of your new
maximum.
WEEK 9: Depth Jumps from an 18-
24 box (higher box if you have higher
relative strength) for 2 sets of 5 jumps
WEEK 10: Depth Jumps from a 21-30
box for 2 sets of 4 jumps
WEEK 11: Depth Jumps from a 24-36
box for 2 sets of 3 jumps
WEEK 12: No Jumping
Squatting heavy can cause knee pain for
some lifters, click here to check out these
tips to help alleviate and avoid pain.
360.JTSSTRENGTH.COM MAY 2014 39
5 Tips For Raw
Squatting Success
1. KNOW THAT YOU ARE SQUATTING
RAW: There is tons of literature regarding
Westside style training, most of which
promotes box squatting variations almost
exclusively. The box squat, particularly
when a negative shin angle is achieved,
does not have a high carryover to the raw
squat. Sitting back onto the box is similar
is akin to sitting back into a multiply suit
that will stop you in the hole, this position
is impossible to achieve in the raw squat.
While there are many great things to be
learned from geared lifters, squatting with
ultra-wide stances onto a box, is not one of
them.
2. TRAIN YOUR QUADS: It is inevitable that
your knees have some forward movement
during the raw squat and for this reason
there will be much greater quad involvement
than geared squatting. There are tons of
ways to improve quad strength, high bar
Olympic squats, close stance safety bar
squats, and barbell step ups are all great
ways to build quad strength and size. I
have always been a proponent of high rep
squatting and I feel like this has played a big
role in my quad development and strength.
SORINEX.COM
WORKING WITH
COACHES TO INNOVATE
HOUSES OF STRENGTH
ONE REP AT A TIME
360.JTSSTRENGTH.COM MAY 2014 40
3. COMMIT TO THE DESCENT: The most
difficult aspect of the raw squat for most
people is reversing the bar out of the hole.
A more rapid descent will allow you to have
more rebound out of the hole. Similar to
using bands as accommodating resistance,
an overspeed eccentric will create a faster
concentric portion of the lift. You are also
using less energy by bringing the bar down
faster. Watch myself, Robert Wilkerson, or
Pat Mendes squat, all of us drop rapidly
and reverse the weight quickly.
4. GET TIGHT: This is true for raw, single
ply or geared squatters, if you dont
achieve great upper back tightness in your
setup, you are doomed to miss your squat
before you even begin it. Work to maintain
shoulder and pec flexibility/mobility, as
I think it is much more advantageous to
have a narrow hand position when trying
to maintain upper back tightness. Not only
must you be able to achieve great upper
back tightness to be a great squatter,
you must be able to create tremendous
intrabdominal pressure. Lack of pressure
in your belly will cause you to break at the
waist when you are coming up, think about
trying to stretch your belt as you fill up your
belly with air before beginning the descent.
Train your abs and upper back hard to
improve strength and thickness and allow
yourself to maximize your tightness and
give yourself the best chance of squatting
huge.
5. WRAP IT RIGHT AND TIGHT: When
wrapping your knees for a big raw squat,
take special care to place as much wrap
as possible behind your knees. Geared
squatters need stopping power from the
knee wraps, raw squatters need rebound.
The more wrap you can place behind your
knees, the greater rebound effect you will
get out of the hole. Some people I think
get intimidated about super tight wraps,
but the fact of the matter is that a tighter
wrap will add more to your squat, so suck
it up and deal with the pain for the minute
or so you have them on. Besides, missing
a PR squat hurts a lot more than having on
tight wraps.
Click here to check out this squat training
tutorial as I teach the squat from head to
toe.
360.JTSSTRENGTH.COM MAY 2014 41
RAW Squatting Program Part II
This is a high volume/frequency program that will add tremendous size to your legs and
groove your squat pattern. If your squat needs a real kick in the ass, this program is it! I
didnt prescribe any assistance work here because it really isnt necessary.
WEEK 1
1 Monday-Olympic Squat (no belt)-10x5 at 60% w/ 1 min rest
2 Wednesday-Front Squat (no belt)-5x5 at 65%
3 Friday-Competition Squat (no belt)-Up to Heavy Set of 3-5 reps
4 Saturday-Front Squat (no belt)-Up to Heavy Set of 5-8 reps

WEEK 2
1 Monday-Olympic Squat (no belt)-10x4 at 65% w/ 90 sec rest
2 Wednesday-Front Squat (no belt)-5x4 at 70%
3 Friday-Competition Squat (no belt)-Up to Heavy Set of 3-5 reps
4 Saturday-Front Squat (no belt)-Up to Heavy Set of 3-5 reps

WEEK 3
1 Monday-Olympic Squat (no belt)-10x3 at 70% w/ 120 sec rest
2 Wednesday-Front Squat (no belt)-5x3 at 75%
3 Friday-Competition Squat (no belt)-Up to Heavy Set of 3-5 reps
4 Saturday-Front Squat (no belt)-Up to Heavy Set of 1-3 reps
360.JTSSTRENGTH.COM MAY 2014 42
CLI CK & ENTER STRONG360 TO SAVE 1 5%
360.JTSSTRENGTH.COM MAY 2014 43
WEEK 4
1 Monday-Squat (no belt)-3x3 at 60%
2 Friday-Front Squat (no belt)-3x3 at 60%


WEEK 5
1 Monday-Olympic Squat (no belt)-8x5 at 65%, 75 sec rest
2 Wednesday-Front Squat (no belt)-5x5 at 70%
3 Friday-Competition Squat-Up to Heavy Set of 3-5 reps


WEEK 6
1 Monday-Olympic Squat (no belt)-8x4 at 72.5%, 105 sec rest
2 Wednesday-Front Squat (no belt)-3x5 at 77.5%
3 Friday-Competition Squat-Up to Heavy Set of 2-4 reps


WEEK 7
1 Monday-Olympic Squat (no belt) 8x3 at 80%, 150 sec rest
2 Wednesday-Front Squat (no belt)-3x3 at 85%
3 Friday-Competition Squat-Up to Heavy Set of 1-3 reps

360.JTSSTRENGTH.COM MAY 2014 44
WEEK 8
1 Monday-Squat (no belt)-3x3 at 60%
2 Friday-Front Squat (no belt)-3x3 at 60%
WEEK 9
1 Monday-Competition Squat (belt and wraps)-Up to 3rm
2 Friday-Front Squat-Up to 80%xMax Reps -1, Olympic 3 ct Pause Squat-3x5 at 70%
WEEK 10
1 Monday-Competition Squat (belt and wraps)-Up to 2rm
2 Front Squat-Up to 87.5%xMax Reps -1, Olympic 3 ct Pause Squat-3x4 at 77.5%
WEEK 11
1 Monday-Competition Squat (belt and wraps)-Up to 1rm
2 Friday-Front Squat-Up to 95%xMax Reps, Olympic 3 ct Pause Squat-3x3 at 85%
WEEK 12
1 Monday-Squat (no belt)-3x3 at 60%
2 Friday-Front Squat (no belt)-3x3 at 60%

WEEK 13
1 Monday-Competition Squat-Up to 1rm
360.JTSSTRENGTH.COM MAY 2014 45
BURNING OUT
FROM THE FORUM
FORUMS POWERLIFTING
J. DINATALE, 85 POSTS
Lately Im coming to the end of my final
normal cube cycle before i test my maxes
and get some wisdom teeth pulled (which
are sitting on a bunch of nerves yay!). I
have been mainly going into the gym,
doing my main work, sometimes just the
main lift, and leaving. Parts of my body
hurt, things are slowing down and may be
stalling, and the fun is sucked out for now.
When i was on 5/3/1 I used to take a week
break after the main weeks and come back
feeling awesome. I have not done that
in a few months since starting cube and
i think now its catching up. Has anyone
ever needed a short break from training
(for whatever reason) to rest up, eat, and
feel new again or is it just me? Curious
how everyone handles this if it happens
to them. I know Im not bitching out for
taking a short week or 2 break.
J. KENDALL, 33 POSTS
I know exactly what you mean. I did 5/3/1
for 18 months straight. I think I did 4 seven
week cycles before I started the cube. I
thought the cube looked easy on paper
but it was way more of a challenge than I
thought. On my meet week I just took my
maxes on three separate days and then
took the next week off cause I was beat.
Im in the fourth week of my second cube
360.JTSSTRENGTH.COM MAY 2014 46
cycle and am feeling pretty good and
Im getting more assistance work in this
round. I guess Ive just had to get used to
the different volume.
J. DINATALE, 85 POSTS
So it does happen, lol, Im really looking
forward to this down time I just need to
make sure I eat on that time off and dont
slack so Im good and fresh for when I
start again. After squats yesterday my hip
and knees were killing me and while I dont
think its anything serious they were and
still are very sore. This break is needed, I
sometimes forget even pros take time off
when they need too!
M. KWIATKOWSKI, 36 POSTS
It is a lot of volume - rest up. I would rest
for a week, just go and have some pump,
week off training wont kill you.
J. DINATALE, 85 POSTS
Yeah going to do just that. I was also
actually curious if I should do some body
building type training for a bit, build
some muscle and size and ease up on the
joints and such. But I dont know how to
do that or program it without killing my
lifts. Anyone know how to train this way
without totally ruining your numbers? If
so it would be greatly appreciated, I think
its something I would need to do! I used
to take weeks off when I was doing 5/3/1
then I got all gun ho on cube lol. I think I do
need a little break from the heavy stuff, so
I may do some BB type training for a little
to build myself up before starting the full
cube boss program.
J. DINATALE, 85 POSTS (8 Hrs Later)
I have decided Im going to do 1 cycle (for
now) of a very modified Cube Boss program
before starting the actual powerlifting
program. Im keeping the percentages for
the main lifts to keep my strength and
work the lift but the accessory work after
is going to be mainly for hypertrophy
and to put some mass/size on instead of
building the squat bench and deadlift.
Pretty much Im not gonna chase numbers
for a short time. I have not done any sort
of bodybuilding training or higher rep
training fully in a VERY long time so it
should be fun to actually do more work for
specific body parts instead of for the lift
itself. Should also be fun doing exercises I
havent done in ages lol. Im going to put
together something and if anyone would
like to see it I will post it here, I do enjoy
the constructive feedback so I can learn
as I go! What do you guys think?
360.JTSSTRENGTH.COM MAY 2014 47
L. WHENMAN, 1 POST
Youve also got to ramp up the other side
of the equation - recovery. I had to add a
lot of extra food, foam rolling and sleep
to feel good when first running the cube
(and jugg) programs. Carbs during the
sessions are a must.
J. DINATALE, 85 POSTS
Yeah I know, I figured thats a staple.
I definitely will keep up and do things
to aid recovery, even up some proper
supplements too. But I do need the
downtime from the constant hammering
on my joints cause now Im starting to feel
it even with easy days.
M. KWIATKOWSKI, 36 POSTS
Good :) keep us updated
J. DINATALE, 85 POSTS
Will do! I test maxes this week and since
I moved my squat stance in Im not
expecting any crazy PRs, Ill be happy to
even get near 445lb with a belt and wraps
like I did with a wider stance but I wont
fret if its less then that, Ill even take a
5 or 10 lb pr lol. Then Ill take a week off
after and then Ill start this new program
we put together to put some muscle on
and change the pace the following week.
I will keep you updated here xD!
360.JTSSTRENGTH.COM MAY 2014 48
STRONG360 STRONGMAN
PROGRAMMING WEEK 9
DAY EXERCISE SETS / REPS
MONDAY
1)
Log Clean and Press
(Clean Once)
5x5 at 70-85%
Axle Press from Rack
Log Clean and Press
(Clean Once)
Log Clean and Press
(Clean All)
2) Lat Pulldowns 5x8-10
3) Overhead Dicks Press 4x6
4a) DB Curls 2-3x10-12
4b) DB 90/90s 2-3x10-12
4c) DB Lateral Raises 2-3x10-12
4d) DB Skullcrushers 2-3x10-12
5) Dead Bugs 3x15
TUESDAY
1) Bike Tempos 2x10x40 sec
360.JTSSTRENGTH.COM MAY 2014 49
DAY EXERCISE SETS / REPS
WEDNESDAY
1)
2 Deficit Deads
Front Squat
Squat
9x1 at 70%-10 sec rest
2)
Front Squat
Squat
Deadlift
Up to 1rm
3)
Pause Squat
4 Snatch Grip Block Pulls
Front Box Squat
3x8 at 55-70%
4) Plank 3x60 sec-weighted
THURSDAY
1) Bike Tempos 2x10x40 sec
FRIDAY
1)
DB Clean and Press
(Clean Once)
3x4 each hand
2) Closegrip Bench 55/65/75%x5+
3) DB Chest Supported Row 5x8-10
4a) Dips 2-3x10-12
4b) DB Curls 2-3x12-15
4c) DB Front Raises 2-3x15-20
4d) Face Pulls 2-3x20
STRONG360 STRONGMAN
PROGRAMMING WEEK 9
360.JTSSTRENGTH.COM MAY 2014 50
GET 25 MORE WEEKS OF PROGRAMMING INSIDE STRONG360
JOI N STRONG360 TODAY
DAY EXERCISE SETS / REPS
SATURDAY
1)
Yoke
Farmers Walk
Atlas Stones
1x50'-As Heavy As Possible
2)
Speed Farmers
Speed Atlas Stones
Speed Yoke
Med Weight-3x10 sec max distance
3)
Stone Over Bar
Yoke
Farmers
Med x60 sec
STRONG360 STRONGMAN
PROGRAMMING WEEK 9
360.JTSSTRENGTH.COM MAY 2014 51