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New Post 11/24/2010 8:26 PM
  Tolzman
40 posts
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Re: Total Body Tiers 

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New Post 12/3/2010 9:19 AM
  Tolzman
40 posts
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Re: Total Body Tiers 
Modified By Tolzman  on 1/12/2011 10:39:12 AM)

 

 
New Post 12/17/2010 10:24 PM
  Tolzman
40 posts
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Re: Total Body Tiers 

 Tolzman wrote
 

I'm glad that I'm not missing the boat.  I'm really looking forward to the 2nd Edition and the new content that it will bring.  As for categorizing the Tiers:

 

Total Body

 

Tier 1: Total Body Lifts & Oly Lifts/Variations from the Floor

Tier 2: Oly Lifts/Variations from the Hang and Upper Body Oly Lifts

Tier 3: Oly Lifts/Variations & Total Body Lifts from the Blocks and Upper Body Oly Lifts

Tier 4: DB Lifts/KB or DB Swings

Tier 5: Jumps

 

Lower Body

 

Tier 1: Free Squat Variations

Tier 2: Box Squating Variations

Tier 3: Barbell Single-Leg Exercises

Tier 4: Dumbbell Single-Leg Exercises

Tier 5: Bodyweight/Cals

 

Upper Body:

 

Tier 1: Barbell Supine Lifts & Horizontal Row Variations

Tier 2: OH Barbell Lifts & Vertical Pulls

Tier 3: Incline Lifts & Vertical/Horizontal Pull Variations

Tier 4: DB Variations & DB Row Variations

Tier 5: Bodyweight/Cals (Both Pushing and Pulling)

 

I've been continually revising this list so things change from time to time when I remember exercises or learn something new that I want to try.  I could be way off with the placing the exercise types in the right tiers.  Recently I've been utilizing a 3x3 tier system with added tiers 4, 5, &6 for only Posterior Chain, UB Pulling Exercises, and Bodyweight/Cals respectively.  This has allowed me to not overthink exercises too much and stick to the basics. 

 

So it would look like:

 

Day 1: Total Session

 

Tier 1: Total Body Lifts & Oly Lifts/Variations from the Floor

Tier 2: OH Barbell Lifts & Vertical Pulls

Tier 3: Barbell Single-Leg Exercises

Tier 4: Posterior Chain: RDL

Tier 5: UB Pull: Opposite Movement of Upper Tier 2 Combo. (Example Tier 3: DB Row, UB Pull: Chin-Up)

Tier 6: Bodyweight Cals: Box Jumps

 

Day 2: Upper Session

 

Tier 1: Barbell Supine Lifts & Horizontal Row Variations

Tier 2: Box Squating Variations

Tier 3: Oly Lifts/Variations & Total Body Lifts from the Blocks and Upper Body Oly Lifts

Tier 4: Posterior Chain: Partner Back Extension

Tier 5: UB Pull: Opposite Movement of my Upper Tier 1 Combo. (Example Tier 3: DB Row, UB Pull: Chin-Up)

Tier 6: Bodyweight Cals: Upper Body Movements (Example: Dips-n-Chins or Push-Ups-n-Chins, etc.)

 

Day 3: Lower Session

 

Tier 1: Free Squat Variations

Tier 2: Oly Lifts/Variations from the Hang and Upper Body Oly Lifts

Tier 3: Incline Lifts & Vertical/Horizontal Pull Variations

Tier 4: Posterior Chain: Eccentric Glute-Ham/Leg Curl

Tier 5: UB Pull: Opposite Movement of Upper Tier 3 Combo (Example Tier 3: DB Row, UB Pull: Chin-Up)

Tier 6: Bodyweight Cals: TRX/Blast Strap Pistols, Lunge Variations

 

As you can tell, without having Tiers 4&5 I'm missing volume but I try to counteract it by having the athletes perform Bodyweight/Cals.  Usually the Tier 1-3 sets/reps are: Block 0: Total: 5x3, Upper/Lower: 5x5 and for Blocks 1-3: Prilepin's Chart.  While Posterior Chain and UB Pull Tiers are 3 sets.  Bodyweight/Cals sets/reps can range from 3-6.

 

Essentially, I've been melding both your Tier system with Wake Forest/Ethan Reeve style workouts. 

 

Thanks again Coach for taking time to help me out.  Also, sorry for the long winded reply.  I'm looking forward to your response.

 

Thanks,

 

 

Chris Tolzman

 

Anyone have any ideas or suggestions? With the Block 0 or Level l 0 loading scheme, I have been using just a progressive ascending sets much like Bill Starr's 5x5 program where the athlete will complete the desired number of repititions and would go up the following week.  Althought this scheme seems remedial but is really effective for those individuals whom have very low training age. 

 

As for high level athletes, I would refer most of my set/rep schemes from AS Prilipen's Chart.  Beginner-Block 1/Level 1 were utilizing high volumes, Intermediate-Block2/Level 2 were utilizing High/Optimal volumes while Advanced-Block 3-4/Level 3-4 were utilizing optimal levels.  Each category (Upper, Lower, Total) were assigned specific rep/set. For instance, Total body lifts in Tier 1-3 would be 1-3 reps each set. 

 

Again, feel free to add any comments or suggestions as to what you've used to with much success or what you've found that didn't work. 

 

Thanks,

 

Tolzman

 
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