@keithjferrara: If you're looking for a liftin...
@keithjferrara
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Apr 13, 2026
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If you're looking for a lifting outline to build strength & power for athletes, use this:
The Modified Tier System
I have been using this system for 12+ years with 1000s of athletes, & nothing matches it for total body strengthening.
Here's how to implement ⬇️
The Modified Tier System
I have been using this system for 12+ years with 1000s of athletes, & nothing matches it for total body strengthening.
Here's how to implement ⬇️
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The modified tier system is an exercise selection template that targets movements instead of body parts:
The 3 areas we will target are:
1) Olympic Lifts
2) Lower Body
3) Upper Body
From there, we will create primary, secondary, & tertiary exercises for each movement.
The 3 areas we will target are:
1) Olympic Lifts
2) Lower Body
3) Upper Body
From there, we will create primary, secondary, & tertiary exercises for each movement.
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These are the exercises I use in each one of those movements:
1) Total
Primary: Hang/Power Clean
Secondary: Hang/Power Snatch
Tertiary: Clean/Snatch Pull
2) Lower Body
Primary: Front/Back Squat
Secondary: Sumo Deadlift
Tertiary: SL Squat
3) Upper Body
Primary: BB Press
Secondary: BB Bench
Tertiary: Alternating Press/Bench
These exercises are interchangeable depending on your athlete & your program.
1) Total
Primary: Hang/Power Clean
Secondary: Hang/Power Snatch
Tertiary: Clean/Snatch Pull
2) Lower Body
Primary: Front/Back Squat
Secondary: Sumo Deadlift
Tertiary: SL Squat
3) Upper Body
Primary: BB Press
Secondary: BB Bench
Tertiary: Alternating Press/Bench
These exercises are interchangeable depending on your athlete & your program.
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Daily Outline
This is where the program differs from the traditional tier system.
We train 3x/week
Olympic lifts & lower body
Every day follows this same outline:
a1) Olympic Lift
b1) Lower Body
c1) Upper Body Push
c2) Upper Body Pull
d1) Lower Accessory
e1) Upper Accessory
You can interchange the last 2 tiers based on your goal for the day.
This is where the program differs from the traditional tier system.
We train 3x/week
Olympic lifts & lower body
Every day follows this same outline:
a1) Olympic Lift
b1) Lower Body
c1) Upper Body Push
c2) Upper Body Pull
d1) Lower Accessory
e1) Upper Accessory
You can interchange the last 2 tiers based on your goal for the day.
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Sets & Reps
The sets will be the most with the first exercise & decrease with each following tier.
For example:
T1) 6 Sets
T2) 5 Sets
T3) 4 Sets
T4) 3 Sets
T5) 2 Sets
Reps will be dependent on the goal of the training block.
General recommendations:
Primary Lifts: 1-3 reps
Secondary Lifts: 1-5 reps
Tertiary Lifts: 3-10 reps
The sets will be the most with the first exercise & decrease with each following tier.
For example:
T1) 6 Sets
T2) 5 Sets
T3) 4 Sets
T4) 3 Sets
T5) 2 Sets
Reps will be dependent on the goal of the training block.
General recommendations:
Primary Lifts: 1-3 reps
Secondary Lifts: 1-5 reps
Tertiary Lifts: 3-10 reps
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Sample Workout Outline
a1) Hang Clean Above Knee 6x2 @ 70%
b1) Back Squat 5x3 @ 70%
c1) Bench Press 4x3 @ 70%
c2) DB Row 4x6 ea
d1) Seated Calf Raise 3x10
e1) DB Skull Crusher 2x10
This type of workout ensures holistic development of the system.
a1) Hang Clean Above Knee 6x2 @ 70%
b1) Back Squat 5x3 @ 70%
c1) Bench Press 4x3 @ 70%
c2) DB Row 4x6 ea
d1) Seated Calf Raise 3x10
e1) DB Skull Crusher 2x10
This type of workout ensures holistic development of the system.
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Football Workout
Braking + COD Emphasis
a) Lateral Push Series
b) 3 Step Accel + Plant + Accel
c) 3 Step Sprint To Decel
d) Top Of Route Braking Drills
Early in the off-season we will work on short accel to braking drills.
Working on limiting our braking steps.
Over time we will transition to deep routes learning to control our speed & brake with efficiency.
Great work by @AnthonyMenghi57
Braking + COD Emphasis
a) Lateral Push Series
b) 3 Step Accel + Plant + Accel
c) 3 Step Sprint To Decel
d) Top Of Route Braking Drills
Early in the off-season we will work on short accel to braking drills.
Working on limiting our braking steps.
Over time we will transition to deep routes learning to control our speed & brake with efficiency.
Great work by @AnthonyMenghi57