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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 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.
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.
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.
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
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.
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
