Why I like the tier:
The tier method is a great application of the conjugate system. It is low volume. Tiers range from 3-5 exercises plus Post Chain (4-6 total exercises, excluding warm up and cool down). My program takes 75 min from warm up to cool down.
The low volume makes it easy to add in any additional work needed, like sprints, agilities, strong man type stuff, extra work for lagging bodyparts, flexibility, GPP, cardio, etc… I think it is a great program for any athlete.
The WSB system is great too, It fries my CNS though, making it hard to fit with other components, like cardio, sprints and agility.
I like the WSB model for pure strength development, ie powerlifting.
The low volume, low frequency makes the tier system great to add in other training methodologies to more specifically suit the athletes needs.
Also it fits well with a CF (Charlie Francis) speed week:
based on field sports (football, etc)
Day 1: CNS intensive Weights Speed/Agility
Day 2: Tempo
Day 3: CNS intensive Weights Speed/Agility
Day 4: Tempo
Day 5: CNS intensive Weights Speed/Agility
Day 6: Tempo
leaving plenty of CNS recovery versus a WSB model
Day 1: CNS Weights Speed
Day 2: CNS Weights tempo
Day 3: Recovery/Tempo
Day 4: CNS Weights Speed
Day 5: CNS Weights tempo
Day 6: off
The advantage of the tier is that you get 3 speed workouts/week versus the WSB 2 speed sessions. In the long run this will add up to a faster ahtlete.
For example in 4 weeks:
16 CNS Intensive Days
8 Speed workouts
12 CNS Intensive Days
12 Speed workouts
The tier/Charlie Francis combo leads to better CNS recovery (T=12 vs W=16), less overtraining risk, and more speed workouts (T=12 vs W=8).
Weight sessions constitute a CNS day. They train CNS for power and strength
Tempo is not CNS intensive allowing recovery
Speed and agility work are also CNS intensive
The only way to catch up on the speed work is to add another speed day. That would be disasterous cause you’d then have 20 CNS intensive days in a month. The athlete would most definitely overtrain.
Considering that the tier trains strength, power, muscle mass if you add a CF based sprint program you are left with a big, strong, explosive, fast mutha. That’s someone who I wouldn’t want to run into