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
Monday Wednesday Friday
High
Moderate
Low
Key Heavy Moderate Light
Three Peaked Microcycle Based on Movement Category
Volume/Emphasis Session T Session L Session U
Monday Wednesday Friday
High/Priority
Moderate/Major
Low/Minor
Key Total Body Lower Body Upper Body
Tier/ Session T Session L Session U
Emphasis Monday Wednesday Friday
One/ Total Lower Upper
Priority Body Body Body
Two/ Lower Upper Total
Major Body Body Body
Three/ Upper Total Lower
Minor Body Body Body
Four Total Lower Upper
Body Body Body
Five Lower Upper Total
Body Body 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
Combination
Pulling Movements Pushing Movements Movements
Full Pull and Catch Presses Hang Clean to Front Squat
Hang Clean Hammer Jammer Power Snatch to Overhead
Clean from the Deck Push Press Squat
Triple Extension Jerks Dumbbell Clean to Push
Clean Power Pull from Split Jerk Press
Hang Push Jerk
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
Linear Movements Non Linear Movements
Single Leg Single Leg
Squat Variation Multiple Joint Multiple Joint Posterior Chain
Back Squat Squat Variation Squat Variation Glute Ham Raise
Front Squat Single Leg Squat off Bench Reverse Hyperextension
Safety Squat Bar Squat Up and Down-Perpendicular Lateral Up and Down Good Mornings with bands
Zercher Squat High Step Up Crossover Step Up Romanian Deadlift
Front and Back-Parallel Side to Side/Angular Standing Leg Curl
Standard Lunge Lateral Lunge
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 leg
movements
Stabilization of the Shoulder
Torso Stabilization
Balance
Body Awareness
Note – alert for muscle imbalances
Parallel Parallel Perpendicular Perpendicular
Press Pulls Press Pulls
Bench Press Bent Over Row Barbell Press Pull Up
Incline Press Hammer Low Row Dumbbell Press Hammer Pulldown
Elbow Extension Elbow Flexion Shoulder Matrix
Triceps Extension Dumbbell Curl Lateral Raise
Bent Over Raise
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)
Blitz Packages are short highly intense work outs
Extra Work Outs will: that are done in addition to your 3 main
Increase Work Capacity strength training sessions of the week. Each
Blitz Package session is a maximum of 20
Improve General Physical minutes.
Preparedness Blitz Package work can be done 5 days per week,
preferably 3 hours after your main training
Improve Weak Points session. Blitz Package training sessions are
developed based on the principles of High
PreHab Intensity Training or H.I.T.
Aid In Recovery Those who chose to implement Blitz Package
training into their weekly training cycle will
Improve Performance 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
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, 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 Body
Full Pull and Catch
Hang Clean
Tier 2 Lower Body
Squat Variation
Band Squat
Tier 3 Upper Body
Flat Press
DB Bench Press
Tier 4 Total Body
Press
Hammer Jammer
Tier 5 Lower Body
Forward and Back
Reverse Lunge
Posterior Chain
Back Extension
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
Triple Extension
Clean Power Pull
Tier 4 Lower Body
Up and Down
Lateral Step Up
Tier 5 Upper Body
Vertical Press
DB Press
Posterior Chain
Good Morning
Note: Tri Set – Pull/Row
Tier 1 Upper Body
Flat Press
Bench Press
Tier 2 Total Body
Overhead
Split Jerk
Tier 3 Lower Body
Linear Squat
Single Leg Squat
Tier 4 Upper Body
Overhead Press
Standing Press
Tier 5 Total Body
Full Pull and Catch DB
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 FOOTBALL CORE CL SQ BP STAGE DEVELOPMENTAL
Rotation T/L/U Train Max 300 500 400 PROGRAM SPRING II/SUMMER
SESSION T wk 7 8 wk 7 15 SESSION L wk 7 10 wk 7 17 SESSION U wk 7 12 wk 7 19
TM MONDAY % GR WT RA % GR WT RA TM WEDNESDAY % GR WT RA % GR WT RA TM FRIDAY % GR WT RA % GR WT RA
T1 Hang Clean 55% x 5 170 55% x 5 170 T1 Back Squat 55% x 5 170 55% x 5 170 T1 Bench Press 55% x 5 230 55% x 5 230
104% 61% x 2 190 64% x 2 200 104% 61% x 2 190 64% x 2 200 104% 61% x 2 255 64% x 2 265
312 70% x 1 220 73% x 1 230 520 70% x 1 220 73% x 1 230 416 70% x 1 290 73% x 1 305
76% x 1 235 79% x 1 245 76% x 1 235 79% x 1 245 76% x 1 315 79% x 1 330
c = cluster set 82% x 3c 255 85% x 3c 265 c = cluster set 82% x 5c 255 85% x 4c 265 c = cluster set 82% x 5c 340 85% x 4c 355
20 second rest 82% x 3c 255 85% x 3c 265 20 second rest 82% x 5c 255 85% x 4c 265 20 second rest 82% x 5c 340 85% x 4c 355
betw een each rep 82% x 3c 255 85% x 3c 265 betw een each rep 82% x 5c 255 85% x 4c 265 betw een each rep 82% x 5c 340 85% x 4c 355
of the set 82% x 3c 255 85% x 3c 265 of the set 82% x 5c 255 85% x 4c 265 of the set 82% x 5c 340 85% x 4c 355
then partner rotation 82% x 3c 255 85% x 3c 265 then partner rotation 82% x 5c 255 85% x 4c 265 then partner rotation 82% x 5c 340 85% x 4c 355
82% x 3c 255 85% x 3c 265 82% x 5c 255 85% x 4c 265 82% x 5c 340 85% x 4c 355
C ADVANCED - COUPLED SET OPTION T2 T3 NO T2 Grip 3 Bench Press 45% x 5 180 45% x 5 180 T2 Snatch Grip Power Pull 82% x 5 210 85% x 5 215
T2 Back Squat 52% x 5 260 49% x 5 245 100% m ini bands 45% x 5 180 45% x 5 180 85% from deck 82% x 5 210 85% x 5 215
100% 2 ct pause 52% x 5 260 49% x 5 245 400 45% x 5 180 45% x 5 180 255 82% x 5 210 85% x 5 215
500 green bands 52% x 5 260 49% x 5 245 45% x 5 180 45% x 5 180 82% x 5 210 85% x 5 215
52% x 5 260 49% x 5 245 45% x 5 180 45% x 5 180 82% x 5 210 85% x 5 215
52% x 5 260 49% x 5 245 T3 Jammer Extension x 8ea 0 x 8ea 0 C ADVANCED - COUPLED SET OPTION T3 T4 YES
T3 DB Press Balance Board x 10e 0 x 10e 0 0% alternate leg x 8ea 0 x 8ea 0 T3 Bear Squat - BIGS x 8ea 0 x 8ea 0
0% /Pull Up x 10e 0 x 10e 0 0 purple bands x 8ea 0 x 8ea 0 0% Split Squat - SKILL x 8ea 0 x 8ea 0
0 COMBO SET x 10e 0 x 10e 0 x 8ea 0 x 8ea 0 0 back leg elevated x 8ea 0 x 8ea 0
x 10e 0 x 10e 0 C ADVANCED - COUPLED SET OPTION T4 T5 YES 88-176# x 8ea 0 x 8ea 0
T4 SG Shrug Pull 82% x 6 220 85% x 6 230 T4 Lateral Step Up - BIGS x 8ea 0 x 8ea 0 T4 DB Row x 10e 0 x 10e 0
90% from deck 82% x 6 220 85% x 6 230 0% Lat Lunge - Lat Step Up x 8ea 0 x 8ea 0 0% supinated x 10e 0 x 10e 0
270 82% x 6 220 85% x 6 230 0 SKILL x 8ea 0 x 8ea 0 0 alternate arm x 10e 0 x 10e 0
T5 DB Combo Lunge-BIGS x 3mi 0 x 3mi 0 T5 DB Muscle Clean - Press x 10 0 x 10 0 T5 DB SA Snatch x 6ea 0 x 6ea 0
0% Band Hip Ext - SKILL 0 0 0% x 10 0 x 10 0 0% below knee x 6ea 0 x 6ea 0
0 0 0 0 0 0 0 0 0
PC Pull Thru x 15 0 x 15 0 PC Glute Ham Raise x 15 0 x 15 0 PC Clean Grip RDL x 15 0 x 15 0
100% green band x 15 0 x 15 0 0% x 15 0 x 15 0 0% w ith bands x 15 0 x 15 0
500 x 15 0 x 15 0 0 x 15 0 x 15 0 0 x 15 0 x 15 0
Monday Tuesday Wednesday Thursday Friday
Running Program Running Program Running Program Running Program
Plyometric/ Agility/ Agility/ Plyometric/
Speed Development Conditioning Conditioning Speed Development
Strength Training Strength Training Strength Training
Total Body Lower Body Upper Body
Blitz - +3 hours Blitz - +3 hours Blitz - +3 hours Blitz - +3 hours Blitz - +3 hours
1. Train Movements versus
Training Body Parts
2. Explosive Exercises versus
Non Explosive Exercises
3. Variety of Exercise
4. Whole Body Training Sessions
versus the Split System
5. TEMPO
