Plans and Sessions

Tier Strength

Tier Strength – Overview

“Tier” Strength Session Design is the best strength programming I’ve devised for “hybrid” training for athletes and differing physical professions.

“Tier” represents Total Body, Lower Body, and Upper Body. Within a Tier strength session, each component is trained (total, lower, upper) but with a differing intensity (loading) and volume (reps to per set and total reps per exercise).

Each session there is an alternating order that taps into the 1RM strength lift as the first exercise and percentage from that. The second exercise uses 6 rounds and 3-5 repetitions (18-30 reps total). It’s coupled with a explosive movement completed immediately after finishing the lift. The third exercise has the highest volume, with 6 Rounds and 4-10 repetitions (24-60 reps total). Again, coupled with a body
weight movement.

The Tier progression is a way to train strength frequently, without overtraining and the entire body gets a form of strength trained in one session.

PROGRAM SPECIFICS

This is a 6 week, 5 day/week strength-focused training program exhibiting our Tier strength system. 3 days is focused on strength Monday, Wednesday and Friday. Tuesday/Thursday are capacity and infrastructure days and / or endurance work.

NOTES:

These are 60 min session though beginning a new program sometimes takes a bit more time in the beginning.

What does “1RM” Stand For?

1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise

Working up to 1RM goes as follows…

For Total Body Exercises:
• Set of 3 Reps…. add weight
• Set of 2 Reps…. add weight
• 1x Rep…. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, working up to a 1RM Power Clean + Push Press

Round Reps Load
1            3        105#
2           2         125#
3          1 1        45#
4          1 1        65#
5          1 1        80#
6          1 1        95# … 1RM

For Lower and Upper Body Exercises:
• Set of 5 Reps…. add weight
• Set of 3 Reps…. add weight
• 1x Rep…. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, working up to a 1RM RDL

Round Reps Load
1            5         135#
2           3         185#
3           1          215#
4           1          255#
5           1          285#
6           1          305#
7           1           315# …. 1RM

It should take about 12 minutes to find 1RM.

Hard but doable really means a weight that is most likely within a 3 reps leave in the tank type of weight.

For example, working up to 5x Walking Lunge with DBs

6 Rounds:
5x Walking Lunge – increase load rapidly each round until 5x is hard but doable.

Round Load
1            20lbs
2            35lbs
3            45lbs
4-6        50lbs

“4/8x” and “15/25#” is first number is for women, second is for men, both for reps, and loading.

Examples:

4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
Equipment Requirements: Free weight fitness gym, sandbags

Showing Session 1-5 of 6
Tier Strength