The TIER SYSTEM - Home Big House Power

The TIER SYSTEMA Systematic Program Design ModelJoe Kenn MA CSCS*DPresented at 2002 Hammer Strength Clinic 2002Cincinnati, OhioNote: This was the first major presentation on the Tier System

Establish the Goal[s] of YourStrength/Conditioning Program: Work Team Building Injury Prevention DEVELOP A FOOTBALLPLAYER/ATHLETE

RATIONALE:Our program is derived ongiving each individual achance to become the bestfootball athlete he can be.Not a “lifter”, but a footballplayer.Football is a not just a contactsport, it is a violent sport.The body and mind must beprepared for the furiouscollisions that will occurnumerous times during agame. The type of programwe have developed takesthis into account.

What game do we play in thestrength training facility? Bodybuilding Weightlifting Powerliftng

Answer:Athletic Based Training[ABT]Athlete versus “Strength” AthleteComponents: Complex Movements Multiple Joint Actions Functional Strength Free Weight Dominated Approach Remember who you are training:Football Player/Athlete First

Number 1Train Movements versusTraining Body Parts Football is a game of movementClosed Chain MovementsNobody cares how big your armsare!

Number 2Explosive Exercises versusNon Explosive Exercises Application of ForceMaximum Concentric Acceleration

Number 3Variety of Exercise Free Weight Oriented ApproachMultiple Planes and Angles

Number 4Whole Body Training Sessionsversus the Split System(upper/lower body training sessions) Every play the body uses a synchronizedmovement pattern that involves all themajor joints of the body

Number 5TEMPO Rapid recovery versus timed restintervals35 seconds between playsAnaerobic Conditioning EffectIncrease Work Capacity

Program Keys Moderate Load Principle versusHeavy/Light Whole Body Training Sessions Structured Weekly Rotation ofMovement CategoriesTotal Body MovementLower Body MovementUpper Body Movement Prioritize Movements per Category

Program DerivativesPrinciples and Exercise techniques of:Olympic LiftingPower LiftingBody BuildingStrongman TrainingHigh Intensity TrainingWestside Barbell Club

Single Peak Microcycle Based on oderateLowKeyHeavyModerateLightThree Peaked Microcycle Based on Movement CategoryVolume/EmphasisHigh/PrioritySession TMondaySession LWednesdaySession UFridayModerate/MajorLow/MinorKeyTotal BodyLower BodyUpper Body

Tier/EmphasisSession TMondaySession LSession yUpperBodyFiveLowerBodyUpperBodyTotalBody

The Olympic Movements and theirvariations are the key todeveloping total body strength.These exercises train the body asa complete unit. Explosive tripleextension of the ankle, knee, andhip is one of the most criticalelements in all strength-powersports.Desired Athletic Traitsdeveloped throughOlympic Style LiftingMovements SpeedStrengthCoordinationBalanceFlexibility

Pulling MovementsFull Pull and CatchHang CleanClean from the DeckTriple ExtensionClean Power Pull fromPushing MovementsPressesHammer JammerPush PressJerksSplit JerkHang Push JerkCombinationMovementsHang Clean to Front SquatPower Snatch to OverheadSquatDumbbell Clean to PushPress

MISSION STATEMENT:SQUAT BIG and KICK BUTT! (Eric Fields ‘01)Squatting is the focal point of our program.There is no exercise better for thedevelopment of strength in the hips, glutes,hamstrings, and quadriceps then squats.Single Leg Multiple Joint MovementsBalanceCoordinationTorso StabilityBalanceOpen and Closed Chain Movement –similar to the pattern of runningNote – alert for muscle imbalancesPosterior Chain MovementsPerform Exercises that Extend the Hip andFlex the Knee

Squat VariationBack SquatFront SquatSafety Squat Bar SquatZercher SquatLinear Movements Non Linear MovementsSingle LegSingle LegMultiple JointMultiple JointSquat VariationSquat VariationSingle Leg Squat off BenchUp and Down-Perpendicular Lateral Up and DownHigh Step UpCrossover Step UpFront and Back-Parallel Side to Side/AngularStandard LungeLateral LungePosterior ChainGlute Ham RaiseReverse HyperextensionGood Mornings with bandsRomanian DeadliftStanding Leg Curl

Upper Body Pressing Movementsimprove the athletes upper bodystrength and round out thedevelopment of a functionally strongerfootball athlete. Pressing Movementsare beneficial because football requiresseparation from the opposition ratherthan pulling the opponent towards you.Note:muscular balanceDumbbell TrainingIndependent Action of Arms –similar advantages to singlemovementsStabilization of the ShoulderTorso StabilizationBalanceBody AwarenessNote – alert for muscle imbalancesleg

ParallelPressBench PressIncline PressElbow ExtensionTriceps ExtensionParallelPullsBent Over RowHammer Low RowElbow FlexionDumbbell CurlPerpendicularPressBarbell PressDumbbell PressShoulder MatrixLateral RaiseBent Over RaisePerpendicularPullsPull UpHammer Pulldown

This area of the body become a moreintegral part of our daily plan. Without aPower Zone it is irrelevant how strongyour limbs are.Power Zone everything from the midthigh to the bottom of the chest HamstringsPosterior Chain Glutes Erectors Oblique Abdominal(reference Mike Boyle, www.bodybyboyle.com)

Extra Work Outs will: Increase Work CapacityImprove General PhysicalPreparednessImprove Weak PointsPreHabAid In RecoveryImprove PerformanceBlitz Packages are short highly intense work outsthat are done in addition to your 3 mainstrength training sessions of the week. EachBlitz Package session is a maximum of 20minutes.Blitz Package work can be done 5 days per week,preferably 3 hours after your main trainingsession. Blitz Package training sessions aredeveloped based on the principles of HighIntensity Training or H.I.T.Those who chose to implement Blitz Packagetraining into their weekly training cycle willmeet with the strength staff to .Blitz Package work is scheduled by individualsign up and work best with a ratio of 2-3athletes per coach.Blitz Packages are voluntary

Pre Work Out5 Strength Exercises1 Posterior ChainExercisePost Work OutPre and PostAnnouncements

Quickness – Jump Rope Routine or Ladder DrillsPower Zone– 3-7 exercises consisting of Flexion/Extension,Lateral Flexion, Stability,Rotation, Low BackNECK – Manual, Band, or 4 Way NeckMobility Drills – Lateral Step Over and Lateral DuckUnderActive Drill – Snatch Grip Overhead Extension toOverhead SquatShoulder Flex – Horizontal Internal/External Rotation,Chest Press, Upright Row

Tier 1 Total Body Full Pull and CatchHang Clean Tier 2 Lower BodySquat VariationBand Squat Tier 3 Upper BodyFlat PressDB Bench Press Tier 4 Total BodyPressHammer Jammer Tier 5 Lower BodyForward and BackReverse Lunge Posterior ChainBack ExtensionNote: Tri Set – Pull/Row

Tier 1 Lower Body Squat VariationBack Squat Tier 2 Upper BodyLying PressChain Bench Pr Tier 3 Total BodyTriple ExtensionClean Power Pull Tier 4 Lower BodyUp and DownLateral Step Up Tier 5 Upper BodyVertical PressDB Press Posterior ChainGood MorningNote: Tri Set – Pull/Row

Tier 1 Upper Body Flat PressBench Press Tier 2 Total BodyOverheadSplit Jerk Tier 3 Lower BodyLinear SquatSingle Leg Squat Tier 4 Upper BodyOverhead PressStanding Press Tier 5 Total BodyFull Pull and Catch DBDB SA Snatch Posterior ChainRDLNote: Tri Set – Pull/Row

Shoulder Matrix –Blackburn Exercises TRAPS – Shrug Variations,Upper Back Exercises Active Drill – combinationGood Morning to PressingSnatch Balance TEAM DISCIPLINE –Perfect Push Up

SPORTRotationSESSION TTMMONDAYHang CleanT/L/Uwk7 8% GR WT RAwk7 15% GR WT RA TM55% x 517055% x 5170104%61% x 219064% x 220031270% x 122073% x 123076% x 123579% x 1245T1CORETrain MaxSESSION LFOOTBALLWEDNESDAYBack Squatwk7 10% GR WT RAwk7 17% GR WT RA TM55% x 517055% x 5170104%61% x 219064% x 220052070% x 122073% x 123076% x 123579% x 1245T1STAGEPROGRAMSESSION UCL SQ BP300 500 400FRIDAYBench PressDEVELOPMENTALSPRING II/SUMMERwk7 12% GR WT RAwk7 19% GR WT RA55% x 523055% x 5230104%61% x 225564% x 226541670% x 129073% x 130576% x 131579% x 1330T1c cluster set 82% x 3c 25585% x 3c 265c cluster set 82% x 5c 25585% x 4c 265c cluster set 82% x 5c 34085% x 4c 35520 second rest 82% x 3c 25585% x 3c 26520 second rest 82% x 5c 25585% x 4c 26520 second rest 82% x 5c 34085% x 4c 355betw een each rep 82% x 3c 25585% x 3c 265betw een each rep 82% x 5c 25585% x 4c 265betw een each rep 82% x 5c 34085% x 4c 355of the set 82% x 3c 25585% x 3c 265of the set 82% x 5c 25585% x 4c 265of the set 82% x 5c 34085% x 4c 355then partner rotation 82% x 3c 25585% x 3c 265then partner rotation 82% x 5c 25585% x 4c 265then partner rotation 82% x 5c 34085% x 4c 35582% x 3c 25585% x 3c 26582% x 5c 25585% x 4c 26582% x 5c 34085% x 4c 355C ADVANCED - COUPLED SET OPTIONT2 T3 NOT2 Back SquatT2 Grip 3 Bench Press45% x 518045% x 5180T2 Snatch Grip Power Pull82% x 521085% x 521552% x 526049% x 5245100%m ini bands 45% x 518045% x 518085%from deck 82% x 521085% x 5215100%2 ct pause 52% x 526049% x 524540045% x 518045% x 518025582% x 521085% x 5215500green bands 52% x 526049% x 524545% x 518045% x 518082% x 521085% x 521552% x 526049% x 524545% x 518045% x 518082% x 521085% x 521552% x 526049% x 5245T3 Jammer ExtensionT3 DB Press Balance Boardx 10e 0x 10e 00%/Pull Upx 10e 0x 10e 00COMBO SETx 10e 0x 10e 0x 10e 0x 10e 00%0T4 SG Shrug Pull22085% x 6230from deck 82% x 622085% x 62300%27082% x 622085% x 623000%x 3mi 0x 3mi 000Band Hip Ext - SKILL00PC Pull Thru100%500green band0x 150x 150x 150x 150x 150x 150C ADVANCED - COUPLED SET OPTIONalternate legx 8ea 0x 8ea 0T3 Bear Squat - BIGSx 8ea 0x 8ea 0purple bandsx 8ea 0x 8ea 00%Split Squat - SKILLx 8ea 0x 8ea 0x 8ea 00back leg elevatedx 8ea 0x 8ea 088-176#x 8ea 0x 8ea 0x 10e 0x 10e 0supinatedx 10e 0x 10e 0alternate armx 10e 0x 10e 0x 6ea 0x 6ea 0x 6ea 0x 6ea 0x 8ea 082% x 6T5 DB Combo Lunge-BIGSx 8ea 0T4 T5 YESC ADVANCED - COUPLED SET OPTION90%T3 T4 YESx 8ea 0T4 Lateral Step Up - BIGSx 8ea 0x 8ea 0Lat Lunge - Lat Step Upx 8ea 0x 8ea 00%SKILLx 8ea 0x 8ea 00T5 DB Muscle Clean - Press0%x 100x 100x 100x 1000PC Glute Ham Raise00T4 DB RowT5 DB SA Snatch0%below knee0x 150x 1500%x 150x 1500%0x 150x 15000PC Clean Grip RDLw ith bands0x 150x 150x 150x 150x 150x 150

MondayTuesdayRunning ProgramWednesdayThursdayFridayRunning ProgramRunning ProgramRunning ProgramPlyometric/Agility/Agility/Plyometric/Speed DevelopmentConditioningConditioningSpeed DevelopmentStrength TrainingStrength TrainingStrength TrainingTotal BodyLower BodyUpper BodyBlitz - 3 hoursBlitz - 3 hoursBlitz - 3 hoursBlitz - 3 hoursBlitz - 3 hours

1.2.3.4.5.Train Movements versusTraining Body PartsExplosive Exercises versusNon Explosive ExercisesVariety of ExerciseWhole Body Training Sessionsversus the Split SystemTEMPO

strength training sessions of the week. Each Blitz Package session is a maximum of 20 minutes. Blitz Package work can be done 5 days per week, preferably 3 hours after your main training session. Blitz Package training sessions are developed based on the principles of High Intensity Training or H.I.T. Those who chose to implement Blitz Package training into their weekly training cycle will .