Joe Kenn - Tier PP

The TIER SYSTEMA Systematic Program Design Model Joe Kenn MA CSCS*DPresented at 2002 Hammer Strength Clinic 2002 Cincinnati, OhioNote: 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 AthleteComponents: 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 IntensityVolume/Emphasis High Monday Wednesday Friday Moderate Low Three Peaked Microcycle Based on Movement CategoryVolume/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/ PriorityTwo/ Major Three/ Minor Four Five Total BodyLower Body Upper Body Total Body Lower Body Lower BodyUpper Body Total Body Lower Body Upper Body Upper BodyTotal Body Lower Body Upper Body Total Body The Olympic Movements and their variations are the key to developing total body strength. These exercises train the body as a complete unit. Explosive triple extension of the ankle, knee, and hip is one of the most critical elements in all strength-power sports. Desired Athletic Traits developed through Olympic Style Lifting Movements Speed Strength Coordination Balance Flexibility 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.There is no exercise better for the development of strength in the hips, glutes, hamstrings, and quadriceps then squats. 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 AwarenessNote 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 This area of the body become a more integral part of our daily plan. Without a Power Zone it is irrelevant how strong your limbs are. Power Zone = everything from the mid thigh to the bottom of the chest Hamstrings Posterior Chain Glutes Erectors Oblique Abdominal(reference Mike Boyle, www.bodybyboyle.com) 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. 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 meet with the strength staff to strategically choose what programs should be implemented. Blitz Package work is scheduled by individual sign up and work best with a ratio of 2-3 athletes per coach. Blitz Packages are voluntary 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, Lateral Flexion, Stability, Rotation, Low Back Way Neck NECK Manual, Band, or 4 Mobility Drills Lateral Step Over and Lateral Duck Under Overhead Extension to Overhead Squat Active Drill Snatch Grip Internal/External Rotation, Chest Press, Upright Row Shoulder Flex Horizontal Tier 1 Total BodyFull Pull and Catch Hang Clean Tier 2 Lower Body Band Squat Tier 3 Upper BodyFlat Press Squat Variation DB Bench Press Tier 4 Total BodyPress Hammer Jammer Tier 5 Lower Body Reverse Lunge Posterior Chain Back Extension Forward and Back Note: Tri Set Pull/Row Tier 1 Lower BodySquat Variation Back Squat Tier 2 Upper BodyLying Press Chain Bench Pr Tier 3 Total BodyClean Power Pull Tier 4 Lower Body Lateral Step Up Tier 5 Upper BodyVertical Press Up and Down Triple Extension DB Press Posterior Chain Good Morning Note: Tri Set Pull/Row Tier 1 Upper BodyFlat Press Bench Press Tier 2 Total Body Split Jerk Tier 3 Lower BodySingle Leg Squat Tier 4 Upper Body Standing Press Tier 5 Total BodyFull Pull and Catch DB Overhead Press Linear Squat Overhead DB SA Snatch Posterior Chain RDL Note: Tri Set Pull/Row Shoulder Matrix Blackburn Exercises TRAPS Shrug Variations, Upper Back Exercises Active Drill combination Good Morning to Pressing Snatch Balance TEAM DISCIPLINE Perfect Push Up SPORT Rotation SESSION TTM FOOTBALL T/L/Uwk T1104% MONDAY Hang Clean 7 8170 190 220 235 wk 7 15170 200 230 245 T1104% CORE Train Max SESSION LWEDNESDAY Back Squat CL SQ BP300 500 400 wk 7 10170 190 220 235 wk 7 17170 200 230 245 T1104% STAGE PROGRAM SESSION UFRIDAY Bench Press DEVELOPMENTAL SPRING II/SUMMERwk 7 12 wk 7 19230 265 305 330 % GR WT RA55% x 5 61% x 2 70% x 1 76% x 1 % GR WT RA TM55% x 5 64% x 2 73% x 1 79% x 1 % GR WT RA55% x 5 61% x 2 70% x 1 76% x 1 % GR WT RA TM55% x 5 64% x 2 73% x 1 79% x 1 % GR WT RA55% x 5 61% x 2 70% x 1 76% x 1 % GR WT RA55% 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 T2 Back Squat100% T2 T3 NO49% x 5 49% x 5 49% x 5 49% x 5 49% x 5 T2 Grip 3 Bench Press100% 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 Pull85% 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 Extension0% 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 - COUPLED SET OPTION T3 Bear Squat - BIGS0% T3 T4 YESx 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 Board0% 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 - SKILL back leg elevated 88-176# 0 0 C ADVANCED - COUPLED SET OPTION T4 Lateral Step Up - BIGS0% T4 T5 YESx 8ea 0 x 8ea 0 x 8ea 0 x 10 x 10 x 15 x 15 x 15 T4 SG Shrug Pull90% 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 Row0% from deck 82% x 6 Lat Lunge - Lat Step Up SKILL supinated alternate arm 270 T5 DB Combo Lunge-BIGS0% 00% 00% x 3mi 0 x 3mi 0 T5 DB Muscle Clean - Press 0 PC Glute Ham Raise0% 0 0 0 0 0 0 0 0 0 0 0 0 T5 DB SA Snatchbelow knee Band Hip Ext - SKILL x 15 green band x 15 x 15 0 PC Pull Thru100% 0 PC Clean Grip RDL0% 0x 15 x 15 x 15 0x 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 MondayRunning Program Plyometric/ Speed Development Strength Training Total Body Blitz - +3 hours TuesdayRunning Program Agility/ Conditioning Wednesday ThursdayRunning Program Agility/ Conditioning FridayRunning Program Plyometric/ Speed Development Strength Training Upper Body Strength Training Lower Body Blitz - +3 hours Blitz - +3 hours Blitz - +3 hours Blitz - +3 hours 1. 2. 3. 4. 5. Train Movements versus Training Body Parts Explosive Exercises versus Non Explosive Exercises Variety of Exercise Whole Body Training Sessions versus the Split System TEMPO

Joe Kenn - Tier PP

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