Did any of you guys powerlift in high school or currently powerlift?

She's young, as her technique improves (being more conscious of what her joints are doing in certain positions, etc.) will probably lead to the bigger improvements than any particular program. Learning what to do with my shoulder blades when benching, etc., were where I got big training progress.

I was doing about 30k pounds of volume for each lift, each day, using EliteFTS-ish programming (DE vs ME, etc.) before I competed. I'm a big proponent of how you start with the bar in every set, and add an embarrassing 5% (of max) increases until you get to the work sets (ETA: on bench, but a similarly slow DL/Squat progression once you get above 315). This helps avoid injury, forcing form, form, form, even when you don't need it.

I looked at Juggernaut just now, and ChatGPT told me I should be using it now:

quote:

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Juggernaut is better if:
You like structure.
You respond well to volume.
You want predictable peaking.
You compete raw.
You track everything. Which… you absolutely do.

EliteFTS style is better if:
You have glaring weak points.
You stall often on classic linear programs.
You like heavy singles year-round.
You enjoy rotating movements.
You secretly want to own specialty bars.

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But:

quote:

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The Juggernaut Method is designed for a variety of athletes and focuses on conditioning, making it less specific for powerlifting compared to programs like 5/3/1, which emphasize heavier lifting. While it offers a structured approach with progressive overload, it may not push powerlifters into the higher intensity ranges needed for optimal strength gains

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What else have you looked at?

I’m not sure if she follows any female lifters.

One of the trainers at my gym used Juggernaut and had some state level lifters. Plan is to run one 16 week block and then switch to his programming. He was training my daughter prior to the meniscus tear which happened at dance.

She’s a freshman so she has time. Sophomore goal is to be squatting/deadlifting close to 300 before the season.

I did it in high school and college. I was always just handed a page with my workout on it, though, so I don't really remember the details. I remember westside conjugate, 5/3/1, and Sheiko #29. I always gained the most on 5/3/1 and Sheiko. Sheiko seemed to increase my strength without really making me gain a lot of weight. I'd gain a couple of lbs on a 5/3/1 cycle. I trained raw most of the time and usually only lifted equipped if nationals was coming up or if we couldn't qualify for nationals raw.

Wait until after regionals or state is over until you implement a program.

What exactly program is her school running now?

I competed in high school and competed in two national meets in college.

When the seasons over, take a week off and first work on mechanics I’d use 50-65 of maxes or competition max the first few weeks

And focus on assistance work for hypertrophy and weak areas

5/3/1 is my favorite. Lots of variations, but the periodization and the amrap set every workout seemed to help me the most

Juggernaut is very good if she’s also participating in others sports throughout the year

I used their app for jiu jitsu and felt my work capacity and conditioning increased

Absolutely!

Not bringing my 14yr old daughter there. It's all dirty, equipment not taken care of, dudes working out shirtless.

They're fine with PL at TGMC's sports performance gym.