JUGS
FIND YOUR JUGS.
GRAB THEM. MOVE THEM.
JUGS combines lifting, carrying, and conditioning with two water-filled jugs. A structured 52-week challenge builds strength, grip, endurance, and control.
LIFT. CARRY. CONDITION.
JUGS builds strength, grip, and endurance for repeated physical effort. The same muscles contribute to lifting, carrying, and moving throughout the training week, with demands increasing gradually as your ability develops. The 52-week challenge pairs that work with the JUGS Nutrition Method and planned recovery, giving consistency time to build lasting physical capability.
Lifting, loaded carries, and conditioning develop strength, grip, endurance, and control. Complete each exercise’s prescribed sets before moving on, with resistance adjusted to your ability.
01 / LIFTLIFT
Build strength through controlled lifts, using water volume, repetitions, and time under tension to increase the challenge gradually.
Adjust the water to suit the movement and your ability. Complete the prescribed straight sets with controlled technique before moving to the next exercise.
02 / CARRYCARRY
Develop grip, stability, and endurance as you support and move loaded jugs through assigned carries.
Carry prescriptions use a set distance or duration. Keep the load controlled while maintaining your posture and grip throughout the effort.
03 / CONDITIONCONDITION
Build the capacity to sustain effort through jug movements such as swings, with prescribed repetitions or durations.
Conditioning comes from moving the jugs. Swings and other prescribed movements develop the ability to keep working while maintaining technique.
TWO JUGS.
JUST ADD WATER.
JUGS uses a pair of Reliance Jumbo-Tainer 2.0 rectangular, seven-US-gallon, dual-handle water containers, purchased separately. Begin with empty jugs to learn their shape and handling, then add water to adjust the load to your ability.
Water shifts inside a partially filled jug as it moves. Managing that movement adds a demand for grip, balance, and control. Use the dashboard’s Jug Fill Calculator to estimate a fill level, and check the actual weight on a scale.
BYOJ: BRING YOUR OWN JUGS.Bring two jugs, water, and enough clear space for the prescribed movements.
CAPACITY PER JUG
52 WEEKS.
SIX PHASES.
The JUGS Challenge gives your training a year of structure. Six eight-week training phases and four scheduled recovery weeks combine lifting, loaded carries, and conditioning. The JUGS Nutrition Method supports the program with education, recipes, and practical tools.
TRAINING WEEK
PROGRESS WITH PURPOSE.
01YOUR PROGRESSION
Follow assigned workouts, record completion and notes, and see your next eligible session in the dashboard. Each phase contains 40 workouts. Submit a phase review when you have completed them, then advance after approval and any required recovery. Missed workouts shift your schedule forward, so completion can take longer than 52 elapsed weeks.
02REST & RECOVERY
The training week follows three days on, one day off, two days on, and one day off. A full seven-day recovery week follows each of Phases 1 through 4. Phase 5 leads into Phase 6 without an additional recovery week. Required rest remains part of your personal schedule.
03NUTRITION & COMMUNITY
Explore the JUGS Nutrition Method through introductory resources and recipe samples as they are published. Jug Handler adds access to paid recipes and resources, meal planning, shopping lists, Food Diary, and additional tools. Share progress and connect with fellow members in JUGS Club. Nutrition tools are optional and do not determine training progression or recognition. JUGS membership is for adults age 18 and older; the BMI calculator is for ages 20 and older, and the calorie-needs calculator is for ages 19 and older and excludes pregnancy and breastfeeding.
YOUR WORK. YOUR ACHIEVEMENTS.
JUG COLLECTOR
Complete a training phase and submit it for review through My Progress. Approval awards your collectible digital phase badge, available to view and download in Recognition. Collect all six as you progress through the challenge.
WELL JUGGED
Complete all six training phases, receive their approvals, and request Well Jugged finisher recognition. Following approval and issuance, receive your digital finisher badge and a pair of exclusive finisher stickers.
MEET SEAN.
With over 20 years of experience in strength training and conditioning, Sean brings a background in traditional weightlifting, Olympic lifting, CrossFit, and fitness programming. His coaching experience spans student athletes, working professionals, and adults from a variety of backgrounds, helping individuals develop strength and conditioning programs tailored to their needs.
Drawing on that background and hands-on physical work, Sean developed JUGS around the ability to handle repeated physical demands. Simple, adjustable equipment made that approach practical and accessible.
JUGS membership provides structured programming, educational content, tools, and phase reviews. It does not include personal training, individual coaching, or live workout supervision.
FIND YOUR JUGS.GRAB THEM. MOVE THEM.
FIND YOUR JUGS.
GRAB THEM. MOVE THEM.
Explore JUGS for free or take on the complete 52-week JUGS Challenge. Start with two jugs, water, and a commitment to building your physical capability.
JOIN JUGS ↗ FREE TO START • PAID PLANS CANCEL ANYTIME