More Tier Stuff

The tier can also be applied during the SPP phase similar to the CF model

Day 1: CNS intensive Weights Sparring/Scrimmage

Day 2: Tempo Technique work (rout running, grappling technique)

Day 3: CNS intensive Weights Sparring/Scrimmage

Day 4: Tempo Technique work (rout running, grappling technique)

Day 5: CNS intensive Weights Sparring/Scrimmage

Day 6: Tempo Technique work (rout running, grappling technique) or OFF with a game on day 7




BTW, The basic 3x3 tier would look like this, without all my extra stuff.

I lift 3x/week

Day 1: T, L, U
Day 3: L, U, T
Day 5: U, T, L

Tier 1= Dynamic Effort Method 50% 6x3
Tier 2= Max Effort Method 5x1-3 reps*
Tier 3= Repetition Method 4x8-15 reps**

* Total body is trained LA style 10-20x2 30 sec rest
** I like to use complexes, Coach H calls them hybrids. Kenn also reccomends unilateral movements here (Split Oly's, DB work for T, L, U and various lunging and step ups)
Ex: T= Clean, Front Squat, Push Press
Ex: L= Front Squat, Push Press or Back Squat, Burpee
Also Total body is never trained for more then 6 reps

Warm Up

Mobility
Overhead Squat 2-3x5
Side, Rear Delts 2x10-15
Obliques 2x10-15
ABS 2x10-15

Cool Down

Post Chain (trained hard 3x10-15)
Cuff
Low Back
Mobility
Stretch