The TIER SYSTEM

A Systematic Program Design Model

Joe Kenn MA CSCS*D
Presented at 2002 Hammer Strength Clinic 2002 Cincinnati, Ohio
Note: This was the first major presentation on the Tier System

Establish the Goal[s] of Your Strength/Conditioning Program:  Work  Team Building  Injury Prevention

DEVELOP A FOOTBALL PLAYER/ATHLETE

RATIONALE:
Our program is derived on giving each individual a chance to become the best football athlete he can be. Not a “lifter”, but a football player. Football is a not just a contact sport, it is a violent sport. The body and mind must be prepared for the furious collisions that will occur numerous times during a game. The type of program we have developed takes this into account.

What game do we play in the strength training facility?  Bodybuilding  Weightlifting  Powerliftng .

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

Number 1 Train Movements versus Training Body Parts    Football is a game of movement Closed Chain Movements Nobody cares how big your arms are! .

Number 2 Explosive Exercises versus Non Explosive Exercises   Application of Force Maximum Concentric Acceleration .

Number 3 Variety of Exercise   Free Weight Oriented Approach Multiple Planes and Angles .

Number 4 Whole Body Training Sessions versus the Split System (upper/lower body training sessions)  Every play the body uses a synchronized movement pattern that involves all the major joints of the body .

Number 5 TEMPO     Rapid recovery versus timed rest intervals 35 seconds between plays Anaerobic Conditioning Effect Increase Work Capacity .

Program Keys  Moderate Load Principle versus Heavy/Light  Whole Body Training Sessions  Structured Weekly Rotation of Movement Categories Total Body Movement Lower Body Movement Upper Body Movement  Prioritize Movements per Category .

      Program Derivatives Principles and Exercise techniques of: Olympic Lifting Power Lifting Body Building Strongman Training High Intensity Training Westside Barbell Club .

Single Peak Microcycle Based on Intensity Volume/Emphasis High Monday Wednesday Friday Moderate Low Three Peaked Microcycle Based on Movement Category Volume/Emphasis High/Priority Session T Monday Session L Wednesday Session U Friday Key Heavy Moderate Light Moderate/Major Low/Minor Key Total Body Lower Body Upper Body .

Tier/ Emphasis Session T Monday Session U Wednesday Friday Session L One/ Priority Two/ Major Three/ Minor Four Five Total Body Lower Body Upper Body Total Body Lower Body Lower Body Upper Body Total Body Lower Body Upper Body Upper Body Total Body Lower Body Upper Body Total Body .

and hip is one of the most critical elements in all strength-power sports. Explosive triple extension of the ankle. Desired Athletic Traits developed through Olympic Style Lifting Movements      Speed Strength Coordination Balance Flexibility . These exercises train the body as a complete unit.The Olympic Movements and their variations are the key to developing total body strength. knee.

Full Pull and Catch Hang Clean Clean from the Deck Triple Extension Clean Power Pull from Pulling Movements Presses Hammer Jammer Push Press Jerks Split Jerk Hang Push Jerk Pushing Movements Hang Clean to Front Squat Power Snatch to Overhead Squat Dumbbell Clean to Push Press Combination Movements .

MISSION STATEMENT: SQUAT BIG and KICK BUTT! (Eric Fields ‘01) Squatting is the focal point of our program. hamstrings. and quadriceps then squats. There is no exercise better for the development of strength in the hips. glutes. Single Leg Multiple Joint Movements Balance Coordination Torso Stability Balance Open and Closed Chain Movement – similar to the pattern of running Note – alert for muscle imbalances Posterior Chain Movements Perform Exercises that Extend the Hip and Flex the Knee .

Back Squat Front Squat Safety Squat Bar Squat Zercher Squat Squat Variation Squat Variation Squat Variation Single Leg Squat off Bench Up and Down-Perpendicular Lateral Up and Down High Step Up Crossover Step Up Front and Back-Parallel Side to Side/Angular Standard Lunge Lateral Lunge Linear Movements Non Linear Movements Single Leg Single Leg Multiple Joint Multiple Joint Glute Ham Raise Reverse Hyperextension Good Mornings with bands Romanian Deadlift Standing Leg Curl Posterior Chain .

Upper Body Pressing Movements improve the athletes upper body strength and round out the development of a functionally stronger football athlete. Pressing Movements are beneficial because football requires separation from the opposition rather than pulling the opponent towards you. Note:muscular balance Dumbbell Training Independent Action of Arms – similar advantages to single movements Stabilization of the Shoulder Torso Stabilization Balance Body Awareness Note – alert for muscle imbalances leg .

Bench Press Incline Press Parallel Press Bent Over Row Hammer Low Row Parallel Pulls Barbell Press Dumbbell Press Perpendicular Press Pull Up Hammer Pulldown Perpendicular Pulls Triceps Extension Elbow Extension Dumbbell Curl Elbow Flexion Lateral Raise Bent Over Raise Shoulder Matrix .

com) . Power Zone = everything from the mid thigh to the bottom of the chest  Hamstrings Posterior Chain  Glutes  Erectors  Oblique  Abdominal (reference Mike Boyle.This area of the body become a more integral part of our daily plan.bodybyboyle. Without a Power Zone it is irrelevant how strong your limbs are. www.

I. Blitz Package work is scheduled by individual sign up and work best with a ratio of 2-3 athletes per coach. Blitz Package work can be done 5 days per week. Blitz Package training sessions are developed based on the principles of High Intensity Training or H. Each Blitz Package session is a maximum of 20 minutes. preferably 3 hours after your main training session.Extra Work Outs will:      Increase Work Capacity Improve General Physical Preparedness Improve Weak Points PreHab Aid In Recovery Improve Performance Blitz Packages are short highly intense work outs that are done in addition to your 3 main strength training sessions of the week. Blitz Packages are voluntary .T. Those who chose to implement Blitz Package training into their weekly training cycle will meet with the strength staff to strategically choose what programs should be implemented.

     Pre Work Out 5 Strength Exercises 1 Posterior Chain Exercise Post Work Out Pre and Post Announcements .

 Routine or Ladder Drills  Quickness – Jump Rope Power Zone– 3-7 exercises consisting of Flexion/Extension. Chest Press. Band. Upright Row Shoulder Flex – Horizontal . Low Back  Way Neck  NECK – Manual. Stability. Lateral Flexion. or 4 Mobility Drills – Lateral Step Over and Lateral Duck Under  Overhead Extension to Overhead Squat  Active Drill – Snatch Grip Internal/External Rotation. Rotation.

 Tier 1 Total Body Full Pull and Catch Hang Clean Tier 2 Lower Body Band Squat Tier 3 Upper Body Flat Press Squat Variation DB Bench Press Tier 4 Total Body Press Hammer Jammer Tier 5 Lower Body Reverse Lunge Posterior Chain Back Extension  Forward and Back Note: Tri Set – Pull/Row .

 Tier 1 Lower Body Squat Variation Back Squat Tier 2 Upper Body Lying Press Chain Bench Pr Tier 3 Total Body Clean Power Pull Tier 4 Lower Body Lateral Step Up Tier 5 Upper Body Vertical Press Up and Down Triple Extension DB Press Posterior Chain Good Morning  Note: Tri Set – Pull/Row .

 Tier 1 Upper Body Flat Press Bench Press Tier 2 Total Body Split Jerk Tier 3 Lower Body Single Leg Squat Tier 4 Upper Body Standing Press Tier 5 Total Body Full Pull and Catch DB Overhead Press Linear Squat Overhead DB SA Snatch Posterior Chain RDL  Note: Tri Set – Pull/Row .

Upper Back Exercises Active Drill – combination Good Morning to Pressing Snatch Balance TEAM DISCIPLINE – Perfect Push Up  .Shoulder Matrix – Blackburn Exercises TRAPS – Shrug Variations.

COUPLED SET OPTION T2 Back Squat 100% T2 T3 NO 49% x 5 49% x 5 49% x 5 49% x 5 49% x 5 T2 Grip 3 Bench Press 100% 45% x 5 45% x 5 45% x 5 45% x 5 180 180 180 180 180 180 180 180 180 180 T2 Snatch Grip Power Pull 85% 82% x 5 82% x 5 82% x 5 82% x 5 210 210 210 210 210 215 215 215 215 215 52% x 5 2 ct pause 52% x 5 260 260 260 260 260 245 245 245 245 245 m ini bands 45% x 5 from deck 82% x 5 400 255 500 green bands 52% x 5 52% x 5 52% x 5 T3 Jammer Extension 0% x 8ea 0 x 8ea 0 x 8ea 0 x 8ea 0 x 8ea 0 x 8ea 0 x 8ea 0 x 8ea 0 C ADVANCED .Press 0 PC Glute Ham Raise 0% 0 0 0 0 0 0 0 0 0 0 0 0 T5 DB SA Snatch below knee Band Hip Ext .SKILL back leg elevated 88-176# 0 0 C ADVANCED .SKILL x 15 green band x 15 x 15 0 PC Pull Thru 100% 0 PC Clean Grip RDL 0% 0 x 15 x 15 x 15 0 x 15 x 15 x 15 0 0 0 x 15 x 15 x 15 0 0 0 0 0 0 0 0 0 w ith bands 500 0 0 .SPORT Rotation SESSION T TM FOOTBALL T/L/U wk T1 104% MONDAY Hang Clean 7 8 170 190 220 235 wk 7 15 170 200 230 245 T1 104% CORE Train Max SESSION L WEDNESDAY Back Squat CL SQ BP 300 500 400 wk 7 10 170 190 220 235 wk 7 17 170 200 230 245 T1 104% STAGE PROGRAM SESSION U FRIDAY Bench Press DEVELOPMENTAL SPRING II/SUMMER wk 7 12 wk 7 19 230 265 305 330 % GR WT RA 55% x 5 61% x 2 70% x 1 76% x 1 % GR WT RA TM 55% x 5 64% x 2 73% x 1 79% x 1 % GR WT RA 55% x 5 61% x 2 70% x 1 76% x 1 % GR WT RA TM 55% x 5 64% x 2 73% x 1 79% x 1 % GR WT RA 55% x 5 61% x 2 70% x 1 76% x 1 % GR WT RA 55% x 5 64% x 2 73% x 1 79% x 1 230 255 290 315 312 520 416 c = cluster set 82% x 3c 255 20 second rest 82% x 3c 255 betw een each rep 82% x 3c 255 of the set 82% x 3c 255 then partner rotation 82% x 3c 255 82% x 3c 255 85% x 3c 265 85% x 3c 265 85% x 3c 265 85% x 3c 265 85% x 3c 265 85% x 3c 265 c = cluster set 82% x 5c 255 20 second rest 82% x 5c 255 betw een each rep 82% x 5c 255 of the set 82% x 5c 255 then partner rotation 82% x 5c 255 82% x 5c 255 85% x 4c 265 85% x 4c 265 85% x 4c 265 85% x 4c 265 85% x 4c 265 85% x 4c 265 45% x 5 45% x 5 45% x 5 45% x 5 45% x 5 c = cluster set 82% x 5c 340 20 second rest 82% x 5c 340 betw een each rep 82% x 5c 340 of the set 82% x 5c 340 then partner rotation 82% x 5c 340 82% x 5c 340 85% x 4c 355 85% x 4c 355 85% x 4c 355 85% x 4c 355 85% x 4c 355 85% x 4c 355 85% x 5 85% x 5 85% x 5 85% x 5 85% x 5 C ADVANCED .COUPLED SET OPTION T4 Lateral Step Up .COUPLED SET OPTION T3 Bear Squat .BIGS 0% T4 T5 YES x 8ea 0 x 8ea 0 x 8ea 0 x 10 x 10 x 15 x 15 x 15 T4 SG Shrug Pull 90% 220 220 220 0 0 230 230 230 0 0 x 8ea 0 x 8ea 0 x 8ea 0 x 10 x 10 x 15 x 15 x 15 T4 DB Row 0% from deck 82% x 6 Lat Lunge .BIGS 0% T3 T4 YES x 8ea 0 x 8ea 0 x 8ea 0 x 8ea 0 x 10e 0 x 10e 0 x 10e 0 x 6ea 0 x 6ea 0 T3 DB Press Balance Board 0% x 10e 0 x 10e 0 x 10e 0 x 10e 0 82% x 6 82% x 6 x 10e 0 x 10e 0 x 10e 0 x 10e 0 85% x 6 85% x 6 85% x 6 alternate leg purple bands x 8ea 0 x 8ea 0 x 8ea 0 x 8ea 0 x 10e 0 x 10e 0 x 10e 0 x 6ea 0 x 6ea 0 /Pull Up COMBO SET 0 Split Squat .Lat Step Up SKILL supinated alternate arm 270 T5 DB Combo Lunge-BIGS 0% 0 0% 0 0% x 3mi 0 x 3mi 0 T5 DB Muscle Clean .

+3 hours Blitz .+3 hours Tuesday Running Program Agility/ Conditioning Wednesday Thursday Running Program Agility/ Conditioning Friday Running Program Plyometric/ Speed Development Strength Training Upper Body Strength Training Lower Body Blitz .+3 hours Blitz .Monday Running Program Plyometric/ Speed Development Strength Training Total Body Blitz .+3 hours .+3 hours Blitz .

5.1. 4. Train Movements versus Training Body Parts Explosive Exercises versus Non Explosive Exercises Variety of Exercise Whole Body Training Sessions versus the Split System TEMPO . 2. 3.