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
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