Approaches to Weight Training for Athletes

Wendler 5/3/1 vs. Juggernaut Method: Practical Strength Programs for the High School Weight Room

I normally write about methods I’ve used extensively in my career, but I wanted to take the time to detail some other methods I’ve explored, which could present a better fit for you or your program. So let’s talk about two with a similar approach to finishing the final set of a main exercise.

First off, designing an effective strength program for high school athletes can be challenging. Coaches must balance safety, progression, sport-specific needs, and the varying experience levels of their students. Two of the most widely respected programs in strength training—the Wendler 5/3/1 and the Juggernaut Method—offer structured and adaptable blueprints that can fit well in the high school setting.

This post outlines the fundamentals of each method and offers practical advice on how coaches might implement them in a school weight room.

Wendler 5/3/1: Simple, Sustainable Strength

The Wendler 5/3/1 method is built around four core barbell lifts:

• Back squat

• Deadlift

• Bench press

• Overhead press
  

  Each lift is trained once a week using percentages based on 90% of the athlete’s training max (a conservative estimate of their true one-rep max). The program runs on a monthly cycle:

• Week 1: 3 sets of 5 reps

• Week 2: 3 sets of 3 reps

• Week 3: 5 reps, 3 reps, and 1 rep (increasing weight each set)

• Week 4: Deload week (light volume and intensity)
  
  One of the key principles of 5/3/1 is slow and steady progress. Weights are increased gradually over time, which helps prevent injury and reinforces proper technique. Assistance work, like the popular "Boring But Big" protocol (5 sets of 10 reps at a lighter weight), can be added to develop muscle mass and work capacity.

Why it works in high school settings:

• It’s easy to teach and track.

• Athletes learn discipline and basic periodization.

• It requires minimal equipment and can be done in short class periods.
  

The Juggernaut Method: Volume and Technical Mastery

The Juggernaut Method, developed by Chad Wesley Smith, is another highly structured program ideal for developing strength, size, and technical proficiency. It progresses in 4-week blocks across rep ranges:

• 10s Wave

• 8s Wave

• 5s Wave

• 3s Wave
  

Each wave includes:

• Accumulation phase (volume)

• Intensification phase (increased load)

• Realization phase (AMRAP – as many reps as possible at target weight)

• Deload week (recovery and prep for the next wave)
  
  The Juggernaut Method emphasizes high volume and perfect reps. Autoregulation—adjusting sets and reps based on performance—is baked in, which helps athletes avoid burnout and overtraining.

Why it works in high school settings:

• It builds work capacity and reinforces movement patterns.

• Ideal for off-season hypertrophy phases or more advanced lifters.

• The structure helps students understand how volume and intensity evolve.
  
  

  Implementation Tips for Coaches - Wendler 5/3/1

• Use in introductory weight training classes or for athletes new to lifting.

• Rotate the four main lifts across the week.

• Add short accessory circuits to work on weaknesses or sport-specific needs.

• Use the deload week during testing weeks or midterms when energy may be low.
  
  Juggernaut Method

• Best suited for off-season training or older, more experienced athletes.

• Great for team sports like football or wrestling, where size and volume work are key.

• Teach athletes to track reps and manage fatigue.

• Consider using modified versions (e.g., Juggernaut “AI Lite”) for group settings.
  

  Conclusion

Both Wendler 5/3/1 and the Juggernaut Method are grounded in sound training principles—progressive overload, consistency, and long-term development. Whether you're working with freshman athletes just learning how to squat or seniors prepping for college athletics, these programs can be tailored to fit your goals.

For high school coaches, the key isn’t choosing the “best” program—it’s choosing a sustainable and teachable approach that meets your athletes where they are and grows with them over time.

Additional Tip:

When calculating new maxes based on reps completed, I use the Epley formula:

((Weight x Reps) x .0333) + Weight

This will give you a max that reaches upward a little, which can be especially helpful if you start with 90% of the athlete’s training max.

Try them out and let us know how much strength your athletes gain!

-Zack Wallace

ACES Nation Athletic Performance Specialist