j4gga2
July 27, 2022, 8:34am
333
Appreciate it mate!
Since writing that post,I actually found this write up by the current Head of Sport Science for the Houston Texans that explains this system in much better depth than I.
@FlatsFarmer you might like to read this also
I’m running tier myself right now. Jump into my log to see how I apply it
Wednesday 27th of July
C1 D1 W2
1430
Speed focus: Rigid ankle during acceleration
Warm-Up:
Running jump rope
Hop to 3 step acceleration
Sprints:
Left arm sprints
Various hop / SL drop entries
10 x 10m
Tier 1 - Speed Total
Power Clean + Rebound Power Clean
75 x 8 x 1+1
1715
Tier 2 - Heavy Lower
Front Squat
60 x 5
80 x 3
100 x 1
110 x 1 failed 2nd
100 x 3
Tier 3 - Volume Upper
A: Dips: 3 x 15
B: Cable Row: 17 x 10, 17.5 x 10
Assistance:
A: DB HS SLRDL: 40 x 10, 50 x 8
B: …
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