BM, after looking over all of your stuff some more a couple more questions popped up.
1 - How often do you switch up the lifts that you perform for each tier? I know you can’t perform at 90% for over 3 weeks because your CNS burns out. Do you change the tier one exercises more often than the others because of how taxing, and keep the others for a few weeks?
2 - At what point do you determine that an athlete is ready for “true” ME/DE work? I realize that alot of this would be personalized on the athlete but do you have some type of guidlines they have to meet?
3 - What are some other types of tiers you created for your higher level athletes? All I have every heard about are the body part tiers, as well as the ME/DE/Repition tiers.
Sorry about all of the questions man, but you seem like a great source of information about this type of training.
O yea, I thought of one more. Sorry guys.
How do you guys feel about a tier system compared to another form a 3day conjugate split? (i.e. rotating the 4 workouts over 10 days, or combining two of the days)
- exersice selection is by far the most important thing about this set up…if you dont have a realy good facility it probally wont work…you have to really have a good idea of how to set up exersices for this to be sucessfully…some moves in the same pool will vary by 100 pounds…this is a good thing…for example some one maybe be able to 4 board press 315x3 but only bench 225x3…or power squat with a stright bar 405 froma a parrelel box but only be able to squat 305 from a low box with a safety squat bar…so to say you cant go over 90 for3 weeks wont really work here becuase whats 90%?.. your not training to get only a better bench, squat, and pull…the trick is to choose the most complete diffirent moves each tier…so for example…
day - 1
tier 1- safety squat bar lunges
tier 2- close grip incline
tier 3- power shrug from the floor
day -2
tier 1- 3 board press
tier 2- hang clean from pin 2
tier 3- parrelell box squat with camberd squat bar
day 3-
tier 1- sumo deadlift
tier 2- 10 inch step ups with safety squat bar
tier 3- decline bench press
as you can see the movement of exersices is very very diffirent…all those moves the weight will vary quite a bit…
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i dont knwo when a athletes is ready for pure westside if thats what your asking…if you look over at the stuff buddy morris (coach x) its really not close ot pure westside at all…sure there is some speed work but its always with soem good amounts of accomidating resistance…nfl guys are probally ready for this…the truth is that with many sports and football included the on-feild conditioning is very dynamic …it makes u fast so doing more of it in the weight room serves litle pourpouse…get them stronger a lot stronger and you will see your best results…
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other tiers…i have used tiers for conditioning espcialy with wrestlers, that include very high rep stuff, latic acid threshold training, and soem speed work ballistic type stuff…but these were guys who were top level…any athlete can benefit froma month cycle of latic acid work…it will prepare them for there season and make in-season maitnace a lot easier…
for football- get them stronger…get them on a good diet…get there gpp levels very very high…and if your in charge of conditioning also get them in shape with stuff that will transfer to the feild…track stuff is great but it isnt everything they need…get on some strongman- gpp …look at coach davies old articles there great…and get the parisi tapes from efs…espcially the parisi warm up video…it will help a lot…rb