Tier Training method
I used this program when I was prepping to run a 10k. It was part of a class project on goal setting. I'm not a runner. I am more into powerlifting and mixed martial arts.
My Tier Based Program
I have been using a 3x3 tier. I am currently doing a project for class where we have to pick a physical activity outside of our "norm" and work at it for six weeks. I chose running, I am not competitive but enjoy PLing. So running just seemed the perfect opposite.
I lift 3x/week
Day 1: T, L, U
Day 3: L, U, T
Day 5: U, T, L
I follow each with a posterior chain movement
goodmornings 3x5 @345lbs
And Lats
Chin Ups 3x5-15
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
My Weight warm Up is
Jog 10 min
Front and back rolls 2x3
Overhead Squat 2-3x5
Side, Rear Delts 2x10-15
Obliques 2x10-15
ABS 2x10-15
I may add sets to the warm Up if I feel Needed
Cool own is
Posterior Chain and Lats as stated above
Non weighted GPP Circuit 3-6 sets x 30 seconds continuous
Jump Jack, Shuffles, Burpee and some fourth movement
Cuff
Low Back
Plank Circuit
The warm up and cool down are just that (excluding GPP)
They are not performed balls to the wall. Light weight, warm up the musculature, full range of motion to loosen joints, minimal rest (10-20 secs if any)
Running days
not tier method just to give an Idea of what else is in the program, better picture
Kettlebell Clubbell work. 4-6 exercises 2-4x6-10 30 sec rest
I just use adjustable dumbbells for this. To simulate CB's I load one side and leave the other empty. This MAY also be done if I feel I need a longer weight training warm up, usually no.
Front and Back Rolls 2x5
Lunges 3x10
Jog
Day 2= medium 20-25 min
Day 4= short 15-20 min
Day 6= Long 25-30 min
My runs may be:
Fartlek
Med Ball Throwing and Chasing
Tempo sprints
Long slow distance
medicine ball circuit 5 exercises 2x5-10 no rest
ABS= non weighted 200reps
Every day is concluded with a stretchdown
The weight session is almost exactly a tier program minus the GPP, and tumbling (although Kenn uses mobility exercises). Also where I have Post Chain and Lats, Kenn just has Post chain. He does lats in the main workout. I enjoy my alteration better (my lats are weak and respond to the extra work).
Why I like the tier:
The tier method is a great application of the conjugate system. It is low volume. Tiers range from 3-5 exercises plus Post Chain (4-6 total exercises, excluding warm up and cool down). My program takes 75 min from warm up to cool down.
The low volume makes it easy to add in any additional work needed, like sprints, agilities, strong man type stuff, extra work for lagging bodyparts, flexibility, GPP, cardio, etc... I think it is a great program for any athlete.
The WSB system is great too, It fries my CNS though, making it hard to fit with other components, like cardio, sprints and agility.
I like the WSB model for pure strength development, ie powerlifting.
The low volume, low frequency makes the tier system great to add in other training methodologies to more specifically suit the athletes needs.
Also it fits well with a CF (Charlie Francis) speed week:
based on field sports (football, etc)
Day 1: CNS intensive Weights Speed/Agility
Day 2: Tempo
Day 3: CNS intensive Weights Speed/Agility
Day 4: Tempo
Day 5: CNS intensive Weights Speed/Agility
Day 6: Tempo
leaving plenty of CNS recovery versus a WSB model
Day 1: CNS Weights Speed
Day 2: CNS Weights tempo
Day 3: Recovery/Tempo
Day 4: CNS Weights Speed
Day 5: CNS Weights tempo
Day 6: off
The advantage of the tier is that you get 3 speed workouts/week versus the WSB 2 speed sessions. In the long run this will add up to a faster ahtlete.
For example in 4 weeks:
WSB
16 CNS workouts
8 Speed workouts
Tier
12 CNS workouts
12 Speed workouts
The tier/Charlie Francis combo leads to better CNS recovery (T=12 vs W=16), less overtraining risk, and more speed workouts (T=12 vs W=8).
Weight sessions constitute a CNS day. They train CNS for power and strength
Tempo is not CNS intensive allowing recovery
Speed and agility work are also CNS intensive
The only way to catch up on the speed work is to add another speed day. That would be disasterous cause you'd then have 20 CNS intensive days in a month. The athlete would most definitely overtrain.
Considering that the tier trains strength, power, muscle mass if you add a CF based sprint program you are left with a big, strong, explosive, fast mutha. That's someone who I wouldn't want to run into
My Tier Based Program
I have been using a 3x3 tier. I am currently doing a project for class where we have to pick a physical activity outside of our "norm" and work at it for six weeks. I chose running, I am not competitive but enjoy PLing. So running just seemed the perfect opposite.
I lift 3x/week
Day 1: T, L, U
Day 3: L, U, T
Day 5: U, T, L
I follow each with a posterior chain movement
goodmornings 3x5 @345lbs
And Lats
Chin Ups 3x5-15
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
My Weight warm Up is
Jog 10 min
Front and back rolls 2x3
Overhead Squat 2-3x5
Side, Rear Delts 2x10-15
Obliques 2x10-15
ABS 2x10-15
I may add sets to the warm Up if I feel Needed
Cool own is
Posterior Chain and Lats as stated above
Non weighted GPP Circuit 3-6 sets x 30 seconds continuous
Jump Jack, Shuffles, Burpee and some fourth movement
Cuff
Low Back
Plank Circuit
The warm up and cool down are just that (excluding GPP)
They are not performed balls to the wall. Light weight, warm up the musculature, full range of motion to loosen joints, minimal rest (10-20 secs if any)
Running days
not tier method just to give an Idea of what else is in the program, better picture
Kettlebell Clubbell work. 4-6 exercises 2-4x6-10 30 sec rest
I just use adjustable dumbbells for this. To simulate CB's I load one side and leave the other empty. This MAY also be done if I feel I need a longer weight training warm up, usually no.
Front and Back Rolls 2x5
Lunges 3x10
Jog
Day 2= medium 20-25 min
Day 4= short 15-20 min
Day 6= Long 25-30 min
My runs may be:
Fartlek
Med Ball Throwing and Chasing
Tempo sprints
Long slow distance
medicine ball circuit 5 exercises 2x5-10 no rest
ABS= non weighted 200reps
Every day is concluded with a stretchdown
The weight session is almost exactly a tier program minus the GPP, and tumbling (although Kenn uses mobility exercises). Also where I have Post Chain and Lats, Kenn just has Post chain. He does lats in the main workout. I enjoy my alteration better (my lats are weak and respond to the extra work).
Why I like the tier:
The tier method is a great application of the conjugate system. It is low volume. Tiers range from 3-5 exercises plus Post Chain (4-6 total exercises, excluding warm up and cool down). My program takes 75 min from warm up to cool down.
The low volume makes it easy to add in any additional work needed, like sprints, agilities, strong man type stuff, extra work for lagging bodyparts, flexibility, GPP, cardio, etc... I think it is a great program for any athlete.
The WSB system is great too, It fries my CNS though, making it hard to fit with other components, like cardio, sprints and agility.
I like the WSB model for pure strength development, ie powerlifting.
The low volume, low frequency makes the tier system great to add in other training methodologies to more specifically suit the athletes needs.
Also it fits well with a CF (Charlie Francis) speed week:
based on field sports (football, etc)
Day 1: CNS intensive Weights Speed/Agility
Day 2: Tempo
Day 3: CNS intensive Weights Speed/Agility
Day 4: Tempo
Day 5: CNS intensive Weights Speed/Agility
Day 6: Tempo
leaving plenty of CNS recovery versus a WSB model
Day 1: CNS Weights Speed
Day 2: CNS Weights tempo
Day 3: Recovery/Tempo
Day 4: CNS Weights Speed
Day 5: CNS Weights tempo
Day 6: off
The advantage of the tier is that you get 3 speed workouts/week versus the WSB 2 speed sessions. In the long run this will add up to a faster ahtlete.
For example in 4 weeks:
WSB
16 CNS workouts
8 Speed workouts
Tier
12 CNS workouts
12 Speed workouts
The tier/Charlie Francis combo leads to better CNS recovery (T=12 vs W=16), less overtraining risk, and more speed workouts (T=12 vs W=8).
Weight sessions constitute a CNS day. They train CNS for power and strength
Tempo is not CNS intensive allowing recovery
Speed and agility work are also CNS intensive
The only way to catch up on the speed work is to add another speed day. That would be disasterous cause you'd then have 20 CNS intensive days in a month. The athlete would most definitely overtrain.
Considering that the tier trains strength, power, muscle mass if you add a CF based sprint program you are left with a big, strong, explosive, fast mutha. That's someone who I wouldn't want to run into
posted by Alex at 7:25 PM
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