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FootSoldier Tier Training Log

Some background info:

5’8, 180 lbs.
Squat: 405
Bench: 235
Powerclean: 225
vert: 30
broad jump: 8’3
Position: safety

I will be doing a 4-week cycle similar to the tier system big martin outlined here: http://t-nation.com/readTopic.do?id=432787.

It is also similar to Coach H’s football workouts, and it is to be done in final preparation for the upcoming HS football season.

The setup looks like this:

Monday: Linear speed session 1
Lower (8x2 at 50-60%)
Upper (5x5 at 80%)
no total work

Tuesday:Total (med ball 60 throws)
Upper (8x2 at 50-60%)
Lower (6x3 waved from 70-90%)

Thursday:Linear Speed session 2
Total (plyo jumps 8x3)
Upper(6x3 waved from 70-90%)
Lower(5x5 at 80%)

Tempo running will be performed on Wednesday, Friday, and Saturday at 75% for 2000m. I will test lifts, 40y, vj, and broad jump on week 4.

Linear speed session 1: 6x20y, 6x30y
Linear speed session 2: 4x40y, 3x50y

I forgot to mention, accessory work will be done throughout the week and will consist of: extensions, rows, chins, GHR’s, abs, goodmornings, DB presses, and fat-bar holds.

Thursday, week 1:

a1) duck walks
a2) crossovers
a3) hip flexor strech

box jumps 6x3 to 38" box

close-grip press 135x3, 145x3, 155x3, 165x3, 175x3, 185x3

squat 325 5x5

DB press 55x10, 65x10

fat-bar hold 135 30 seconds, 225 30 seconds

Sunday (extra workout):

natural GHR 3x5

situps 20lbs 3x10

leg raises w/ 8lb dumbell 3x10


a1) duck walks
a2) crossovers
a3) hip flexor strech
lateral jumps

speed: 6x20y, 6x30y

powercleans 135x3, 165x1, 185x1, 205x1, 225x1, 245xmiss, 235x1 (pr)

bench press 180 5x5

box squat 205 straight weight 8x2

goodmornings 6x3 worked up to 265

chest-supported rows 3x10

maxed out on cleans today as this was the last week of a 3-week powerclean cycle I set up. Next Monday will return to original template.

good luck…your program looks great and i think your going to get great results…bm

thanks bm…

Tuesday, week 1:

hip mobility
quick feet

SSB squat: 135x5, 205x5, 255x3, 270x3, 285x3, 300x3, 315x3, 330x3

tri extensions 4x10
pullups 3x5

Banged up today…gave myself a rest from Total work because I hit 100% yesterday…upper body also sore.

This week is hectic as I was away on Wednesday & Thursday…will have to do some rearranging.

Friday (week 2):

warm-up/hip flexibility

sprints: 4x40y, 3x50y full recovery

depth jumps off 30" box 6x3

Saturday (week 2):

incline bench: 135x3, 145x3, 155x3, 165x3, 175x3, 185x3

DB press 65 x10,x8
seated row 3x10

what I didn’t do: box squat 80% 5x5
Being away on Thursday, I had no access to my school gym, my only source of a squat rack. It is only open Monday, Tuesday, Thursday. I worked out at a commercial gym today.

Can you repost bigmartin’s post? The link is not working for me.

I made some changes to my template today regarding total body work. I like the idea of the Tier system but I like many (not all) Westsiders I believe the clean and deadlift can be improved without cleaning or deadlifting.

big martin’s post:

all right guys wow…what we do is very basic to the individual and the position and the level…i tell you right now i work with primary high school and division 2-3 players in my area…i got most my ideas from other people…when more and more players started approaching me i just kept reading everything i could by joe keen, coach x, coach davies, ct, cw, loui simmons, poliquin, tom myleski, defranco and have just mashed it all toghether to fit the caliber of players i work with…now 99% of the football players i work with lack 3 basic things…

  1. a base of muscle mass, football is a brutal sport and size is very important…and while most of the kids are bigger than normal people they lack muscle mass in crucial areas, 1. back of the legs, 2. upper back…3. abdominal mass…they all though come out of high school with huge biceps and pecs and average quads…

  2. posterior chains are usually non exsistent…in fact i have seen ton of divison 2 players i work with who can push press near 300 pounds yet have trouble doing a single glute ham raise or 5 reps of blue band good mornings…

  3. they let themselves get out of shape…espicially high school kids who make up a lot of my buisness…they belive the bench press and the powerclean and jogging laps around the track for 6 straight months is all they need…its a shame there coaches think the same thing…

realizing this and dependent on the athlete…and most important the amount of time i get with the athlete…wich is usually 6-12 weeks…and usually only 9-10 weeks during the summer months with my local college kids…i have to find a way to adress these needs…i need to find a way to build mass, strength, conditioning, bring up work capacity, and provide there weak areas with enough extra work to bring them up to par…so taking this into account i dont have a lot of time to worry about things like barbell speed and training with maximal weights which are the best and most needed aspects of the westside powerlifting program…but the most important aspect of westside i keep in wich is the conjugate method of rotating exersices this will allow me to give the player a ton of volume to up his work capacity while not frying his cns…but in all actuallity i am going to have him overacheive for the first 2 weeks of the program until he can adapt and bring his work capacity up to par…

so if i only had 8-12 weeks with athletes here is what i do…i use bodypart tiers of total body, lower body, upper body wich all have a exersices pool of around 10 movements and rotate these through 3 emphasis’s - priority, major, minor, each of these 3 emphasis have a set waved % pattern and rep scheme that i have found best to add msucle and strength to athletes in the fastest and shortest time possibile…it is from personal experence but follows pripeillins table…each work out begins with a 10-15 minute active gpp warm up just like mine in my training log…i like to hit there upper back, post chain, and abs for high-medium reps low intensity supersets just like i do…each work out is concluded with 2 sets of 8-12 reps of vertical or horizontal pulling and either vertical or horizontal pushing…these sets should be medium intensity…conditioning is on 2 non-lifting days a week and it consists of gpp-strongman work for 15 minutes of active warm up and then 2 circuits of -3-4 gpp-strongman movements for time for 25-35 minutes these strongman and gpp moves are also rotated conjugately and all done with varied intensities …

so here is how i set up the weightroom program…

here are the exersice pools for each bodypart tier…

total body- power clean, power clean standing on 2 inch box, hang clean, hang clean from deck, hang clean off pins, traiditional deadlift, traditional deadlift standing on 2 inch box, sumo deadlift, sumo deadlift standing on 2 inch box, snatch grip deadlift, snatch grip deadlift standing on 2 inch box, rack pulls varied heights, power shrug from floor, power shrug from pins)

lower body - (atg squat, power squat, power box squat with straight bar, camberd bar, safety squat bar, 10-12 inch low box squat with the various bars, lunges, split squats, step ups, good mornings both regular and suspended from chains with various bars,)

upper body- (bench press, close grip bench press, millitary press, push press, 1-2-3-4 board press, incline press, decline press, dumbell bench, dumbell incline, dumbell decline,)


priority- total body - 6 sets of 3 reps waved through %'s from 70-90% with set 6 being the hardest set for a near max triple at 90%…

major- lower body - 5x5 @ 80%

minor - upper body - 4x5 waved through %'s from 72-75%…

day 2

priority-lower body- 6 sets of 3 reps waved through %'s from 70-90% with set 6 being the hardest set for a near max triple at 90%…

major - upper body -5x5 @ 80%

minor - total Body - 4x5 waved through %'s from 72-75%

day 3

priority- upper body - 6 sets of 3 reps waved through %'s from 70-90% with set 6 being the hardest set for a near max triple at 90%…

major- total body - 5x5 @ 80%

minor- lower body 4x5 waved through %'s from 72-75%…

ok there it is thats what happens in the weight room for a 6-12 week phase…now please understand this, this is my basic program with some of my more experenced guys i have some very creative tiers that really work on speed strength, strength speed, and lactate training, …now i wil get tons of ?'s about why no speed work and stuff…but like i said i have a short time ot build a base and thats what i am after…you have to crawl before u walk…PLUS THE STRONGMAN-GPP CONDITIONING I DO TRANSLATES TO ON FEIL SPEED AND POWER MORE THAN ANY SPEED WORK I HAVE EVER SEEN…so it truly acts as a dynamic session…hope this helps…bm

Sunday (extra workout):

GHR 4x5
straight-leg situps: 30 x8,x6,x4
leg raises: 12 lb dumbbell 3x6

Monday (week 2):

box squat 225 8x2
close grip press 160 5x5
lat pulldowns 3x10

sprints(after weights because of time contraints): 6x20y, 6x30y

high knees 20y x5

Tuesday (week 2):

bench 135 8x3 1min. rest

squat 135x8, 225x4, 285x3 (70%), 300x3, 320x3, 340x3, 355x3, 365x3 (90%), bonus* 375x3 (pr)

goodmornings 5x3
fat-bar holds 2x30 secs
tri extensions 3x8

Didn’t do med ball throws
because my ghetto homemade ball busted open on the third throw. I will repair it and move these to Thursday this week, and move plyos to Saturday.