Athletic-Based Strength Training - Big House Power

1 The TIER SYSTEMA Systematic Program Design ModelJoe Kenn MA CSCS*DPresented at 2002 Hammer Strength Clinic 2002 Cincinnati, OhioNote: This was the first major presentation on the Tier SystemEstablish the Goal[s] of Your Strength /Conditioning Program: Work Team Building Injury Prevention DEVELOP A FOOTBALL PLAYER/ATHLETERATIONALE: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 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.

2 The type of program we have developed takes this into game do we play in the Strength Training facility? Bodybuilding Weightlifting PowerliftngAnswer: 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 FirstNumber 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 AccelerationNumber 3 Variety of Exercise Free Weight Oriented Approach Multiple Planes and AnglesNumber 4 Whole body Training Sessions versus the Split System (upper/lower body Training sessions)

3 Every play the body uses a synchronized movement pattern that involves all the major joints of the bodyNumber 5 TEMPO Rapid recovery versus timed rest intervals 35 seconds between plays Anaerobic Conditioning Effect Increase Work CapacityProgram Keys Moderate Load Principle versus Heavy/Light Whole body Training Sessions Structured Weekly Rotation of Movement CategoriesTotal body MovementLower body MovementUpper body Movement Prioritize Movements per CategoryProgram DerivativesPrinciples and Exercise techniques of: Olympic Lifting Power Lifting body Building Strongman Training High Intensity Training Westside Barbell ClubThree Peaked Microcycle Based on Movement CategoryVolume/EmphasisSession TSession LSession UMondayWednesdayFridayHigh/PriorityModer ate/MajorLow/MinorKeyTotal BodyLower BodyUpper BodyVolume/EmphasisMondayWednesdayFriday HighModerateLowKeyHeavyModerateLightSing le Peak Microcycle Based on IntensityTier/EmphasisSession TMondaySession LWednesdaySession UFridayOne/PriorityTotal BodyLower BodyUpper BodyTwo/MajorLower BodyUpper BodyTotal

4 BodyThree/MinorUpper BodyTotal BodyLower BodyFourTotal BodyLower BodyUpper BodyFiveLower BodyUpper BodyTotal BodyThe Olympic Movementsand their variationsare 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 athletic Traits developed through Olympic Style Lifting Movements Speed Strength Coordination balance FlexibilityCombinationPulling MovementsPushing MovementsMovementsFull Pull and CatchPressesHang Clean to Front SquatHang CleanHammer JammerPower Snatch to OverheadClean from the DeckPush PressSquatTriple ExtensionJerksDumbbell Clean to PushClean Power Pull from Split JerkPressHangPush JerkMISSION STATEMENT.

5 SQUAT BIG and KICK BUTT! (Eric Fields 01)Squattingis the focal point of our program. There is no exercise better for the development of Strength in the hips, glutes, hamstrings, and quadriceps then 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 and Flex the KneeLinear MovementsNon Linear MovementsSingle LegSingle LegSquat VariationMultiple JointMultiple JointPosterior ChainBack SquatSquat VariationSquat VariationGlute Ham RaiseFront SquatSingle Leg Squat off BenchReverse HyperextensionSafety Squat Bar SquatUp and

6 Down-PerpendicularLateral Up and DownGood Mornings with bandsZercher SquatHigh Step UpCrossover Step UpRomanian DeadliftFront and Back-ParallelSide to Side/AngularStanding Leg CurlStandard LungeLateral LungeUpper body Pressing Movementsimprove 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 :muscular balanceDumbbell TrainingIndependent Action of Arms similar advantages to single leg movementsStabilization of the Shoulder Torso StabilizationBalanceBody AwarenessNote alert for muscle imbalancesParallelParallelPerpendicularP erpendicularPressPullsPressPullsBench PressBent Over RowBarbell PressPull UpIncline PressHammer Low RowDumbbell PressHammer PulldownElbow ExtensionElbow FlexionShoulder MatrixTriceps ExtensionDumbbell CurlLateral RaiseBent Over RaiseThis area of the body become a more integral part of our daily plan.

7 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 Glutes Erectors Oblique Abdominal(reference Mike Boyle, )Posterior , Work Outs will: Increase Work Capacity Improve General Physical Preparedness Improve Weak Points PreHab Aid In Recovery Improve Performance Pre Work Out 5 Strength Exercises 1 Posterior Chain Exercise Post Work Out Pre and Post Announcements Quickness Jump Rope Routine or Ladder Drills Power Zone 3-7 exercises consisting of Flexion/Extension, Lateral Flexion, Stability, Rotation, Low Back NECK Manual, Band.

8 Or 4 Way Neck Mobility Drills Lateral Step Over and Lateral Duck Under Active Drill Snatch Grip Overhead Extension to Overhead Squat Shoulder Flex Horizontal Internal/External Rotation, Chest Press, Upright Row Tier 1 Total BodyFull 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 Extension Note: Tri Set Pull/Row Tier 1 Lower BodySquat VariationBack Squat Tier 2 Upper BodyLying PressChain Bench Pr Tier 3 Total BodyTriple ExtensionClean Power Pull Tier 4 Lower BodyUp and DownLateralStep Up Tier 5 Upper BodyVertical PressDB Press Posterior ChainGood Morning Note: Tri Set Pull/Row Tier 1 Upper BodyFlat 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 ChainRDL Note.

9 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 UpSPORTFOOTBALLCORECLSQBPSTAGEDEVELOPMEN TALR otationT/L/UTrain Max300500400 PROGRAMSPRING II/SUMMERSESSION Tw k78w k715 SESSION Lw k710w k717 SESSION Uw k712w k719 TMMONDAY%GRWTRA%GRWTRAT MWEDNESDAY%GRWTRA%GRWTRAT MFRIDAY%GRWTRA%GRWTRAT1 Hang Clean55%x517055%x5170T1 Back Squat55%x517055%x5170T1 Bench Press55%x523055%x5230104%61%x219064%x220 0104%61%x219064%x2200104%61%x225564%x226 531270%x122073%x123052070%x122073%x12304 1670%x129073%x130576%x123579%x124576%x12 3579%x124576%x131579%x1330c = cluster set82%x3c25585%x3c265c = cluster set82%x5c25585%x4c265c = cluster set82%x5c34085%x4c35520 second rest82%x3c25585%x3c26520 second rest82%x5c25585%x4c26520 second rest82%x5c34085%x4c355betw een each rep82%x3c25585%x3c265betw een each rep82%x5c25585%x4c265betw een each rep82%x5c34085%x4c355of the set82%x3c25585%x3c265of the set82%x5c25585%x4c265of

10 The set82%x5c34085%x4c355then partner rotation82%x3c25585%x3c265then partner rotation82%x5c25585%x4c265then partner rotation82%x5c34085%x4c35582%x3c25585%x3 c26582%x5c25585%x4c26582%x5c34085%x4c355 CADVANCED - COUPLED SET OPTI ONT2T3 NOT2 Grip 3 Bench Press45%x518045%x5180T2 Snatch Grip Power Pull82%x521085%x5215T2 Back Squat52%x526049%x5245100%m ini bands45%x518045%x518085%from deck82%x521085%x5215100%2 ct pause52%x526049%x524540045%x518045%x5180 25582%x521085%x5215500green bands52%x526049%x524545%x51804