Thanks for your reply - much appreciated!
let’s start simple…
Am I correct in assuming that the first workout of a 70% strength endurance cycle would look like:
Tier 1(T) 5 sets 6 reps
Tier 2(L) 5 sets 15 reps
Tier 3(U) 5 sets 15 reps
Tier 4(T) 5 sets 6 reps
Tier 5(L) 5 sets 15 reps
with the given intensities
Tungsten is right…that is too much volume. Don’t feel bad, I was COMPLETELY lost after I had read the book a few times and I still have questions about it pretty often. However, I have utilized the Tier System and I am very happy with the results.
I use the Tier System, however I use it in conjunction with coach Thibaudeau’s old block system. For example, I emphasize either hypertrophy, power or maximum strength for each block.
Now, the total volume depends on what type of block I am on. Here is an example,
I will, for the 1st 3 tiers, use work sets of 6, 5 and 4. Which tier gets what volume depends on what the block emphasis is.
For example, on a maximum strength block, my set up will look like this:
Total- 6 x 3-5 (work up to 3 or 5RM)
Lower- 5 x 2 (this is a speed box squat)
Upper- 4 x 5 (pick an upper body compound movement)
Total- 3 x 8-12
Lower- 2 x 10-15
Now, for a block that emphasizes power, I will use the same set up, except that the speed exercise will be Tier 1 and will have 6 sets. The strength exercise will be Tier 2 and will have 5 sets. Volume will be Tier 3 and have 4 sets.
On a Hypertrophy block, I wouldn’t put the volume tier as Tier 1 however, because Tier 2 will be a maximum strength exercise…this will mean that your speed exercise would be the third tier and since I want to move the weight on my speed lift as fast as possible, I want to be fresh. Therefore, I put the speed tier 1st, but still use only 4 sets as if it were the 3rd Tier. It would look like this:
Upper Body-4 x 3 (speed bench)
Total Body-6 x 5 (80-85%)
Lower Body- 5 x 6 (70-80%)
Upper Body-3 x 8-12
Total Body-2 x 10-15
This is not exactly how Coach Kenn explains it in the book and it doesn’t exactly answer your question about the S-end cycle either. But, I have been using it this way for close to a year after reading a post that Silverback wrote about how he uses the Tier System. I am extremely pleased with this set up and it has worked well for me.