Microsoft PowerPoint - Joe Kenn

5/15/2013
Joe Kenn, MA CSCS*D RSCC*E

BigHousePowerCompetitiveAthleticTraining,Inc
HISTORY
DevelopmentoftheSystem
1992BoiseStateUniversity
OlympicSports
1994BoiseStateUniversity
Football
Programhasbeenuseddirectlyat4MajorUniversitys,
PrivateTrainingFacility,ProfessionalFootballOrganization
WastheleadtrainingtemplatefortheAthletic
Departmentat3MajorUniversities
BeingutilizedattheHighSchoolandMajor
Colleges/UniversitiesacrosstheNation
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HISTORY
1992 BoiseStateWBBWVB
1996 DynamicEffortasanalternativetoLightTier
1997 1st ArticleinNSCAJournal
2001 ConcurrentSequencing
2002 TheCoachsStrengthTrainingPlaybook
2003 BlockZeroReality
2004 3TrainingLevels
2005 JumpTrainingasaTotalBody
2006 TrainingAgeBlocks
2009 PreparationProgression
2011 UtilizingMedleySystemforPAP/FinisherT4PCom
2013 Utilizingthe8RsinPreparationProgression
Whatwasthereasoning?
SomethingBetter?
IntegratealltheStrengthDisciplinesand
Protocols
PrioritizeTraining
Holistic
AthleteDevelopment
TierSystemStrengthTrainingisan
ATHLETICBASED
TRAININGPROGRAM
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Whatgamedoweplayinthestrength
trainingfacility?
Bodybuilding
Weightlifting
Powerlifting
TheseThreeSportsarewhatweconsider Disciplines
Strongman/HighlandGamesAthletes
AthleticBasedTraining
Athlete versus Strength Athlete
Components:
ComplexMovements
MultipleJointActions
MultiPlaneMovements
FreeWeightDominated[useallresources]
Rememberwhoyouaretraining:
AthleteFirst
5MajorBulletPointsofTSST
Number1
Train Movements
versus
Training Isolation
Sportisagameofmovement
ClosedChainMovements [ground?]
Nobodycareshowbigyourarmsare!
CorrectiveMeasures/Reset[Actication]andIsolation
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Number2
Explosive Exercises
versus
Non Explosive
Exercises
ApplicationofForce
MaximalConcentricAcceleration
Number3
Variety
Of
Exercise
FreeWeights
AbilitytoTrainmultipleplanesandangles
WheredoesResistanceMachinesfit?
Wheredoesalternativemeansmovementsfit?
CreateaTOOLBOXthatallowsforlongtermvariation
Number4
Whole Body Training

Versus
Split System
Howaremostteamsportsplayed?
MetabolicDemandsofSport
Abilitytodiversifyalternativetrainingschedules
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Number5
DENSITY
Of
Training
Tempo Pace
IncreaseoverallWorkCapacity
Rapidrecoveryversustimedrestperiods
DevelopingtheTrainingTemplate
Program Keys
WholeBodyTrainingSessions
StructuredWeeklyRotationofMovement
Categories
StructuredDailyRotationofMovement
Categories
PrioritizeMovementsperCategory
ControlVolumebasedonTierLevel
[traditionalvs.concurrent]
Establishing the Major Movement Categories
Ranked in Order of ATHLETIC DEVOLOPMENT
Number 1 TOTAL BODY MOVEMENTS
Number 2 LOWER BODY MOVEMENTS
Number 3 UPPER BODY MOVEMENTS
A Whole Body Training Session is defined as

including at least one exercise per MMC
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WEEKLY Rotation
MONDAY WEDNESDAY FRIDAY
TOTAL BODY LOWER BODY UPPER BODY
DAILY Rotation
MONDAY WEDNESDAY FRIDAY
TOTAL BODY LOWER BODY UPPER BODY
LOWER BODY UPPER BODY TOTAL BODY
UPPER BODY TOTAL BODY LOWER BODY
WhatisaTier?
A Ranked Exercise based on:
Movement Category
Session Rotation
CodingthePrograms
3x3 primary program
3x5 primary program
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DAILY Rotation - Prioritize
EMPHASIS MONDAY WEDNESDAY FRIDAY
PRIORITY TOTAL LOWER UPPER
BODY BODY BODY
MAJOR LOWER UPPER TOTAL
BODY BODY BODY
MINOR UPPER TOTAL LOWER
BODY BODY BODY
DAILY Rotation Basic 3x3 Tier Program
TIER ONE TOTAL LOWER UPPER
PRIORITY BODY BODY BODY
TIER TWO LOWER UPPER TOTAL
MAJOR BODY BODY BODY
TIER THREE UPPER TOTAL LOWER
MINOR BODY BODY BODY
TIER ONE TOTAL BODY LOWER BODY UPPER BODY
PRIORITY
TIER TWO LOWER BODY UPPER BODY TOTAL BODY
MAJOR
TIER THREE UPPER BODY TOTAL BODY LOWER BODY
MINOR
TIER FOUR TOTAL BODY LOWER BODY UPPER BODY
TIER FIVE LOWER BODY UPPER BODY TOTAL BODY
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TIER ONE TOTAL BODY LOWER BODY UPPER BODY
PRIORITY
TIER TWO LOWER BODY UPPER BODY TOTAL BODY
MAJOR
TIER THREE UPPER BODY TOTAL BODY LOWER BODY
MINOR
TIER FOUR TOTAL BODY LOWER BODY UPPER BODY
TIER FIVE LOWER BODY UPPER BODY TOTAL BODY
TIER SIX UPPER BODY TOTAL BODY LOWER BODY
TIER SEVEN TOTAL BODY LOWER BODY UPPER BODY
Meat and Potatoes
MOVEMENT CHOICES
CREATING YOUR EXERCISE POOLS
Create a list of all the Exercises YOU know for
each movement category
Can you teach it?
Do you have the necessary equipment
Reduce down to Mini Pool based on Program
needs
General Category to Specific
Your terminology will determine sub categories
Meat and Potatoes
MOVEMENT CHOICES
RANKING YOUR EXERCISE POOLS
Rank your list based:
Importance of exercise
Exercise Classification System
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EstablishanExercisePool
Total Body Categories:
Full Pull and Catch Pulling
Extension Pulling
Presses Pushing
Unilateral
Jerks Pushing
Unilateral
Hybrids
Lower Body Categories:
In Place
Bilateral
Unilateral
Horizontal
Forward/Back
Lateral
Vertical
Up/Down
Lateral
Posterior Chain
Bent Leg
Straight Leg
Flexion
Extension
Hybrid
Upper Body Categories:
Horizontal Push
Bilateral
Unilateral
Horizontal Pull
Bilateral
Unilateral
Flexion
Extension
Shoulder Rotation
Hybrid
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ExerciseClassification
Big Four:
Foundation Exercises
Primary
Secondary
Supplemental Exercises
Special
Major Assistance
Secondary Assistance
DAILY Rotation EXERCISE CLASSIFICATION
TIER ONE FOUNDATION FOUNDATION FOUNDATION
PRIORITY
TIER TWO SUPPLEMENTAL SUPPLEMENTAL SUPPLEMENTAL
FOUNDATION #2 FOUNDATION #2 FOUNDATION #2
MAJOR
TIER THREE SUPPLEMENTAL SUPPLEMENTAL SUPPLEMENTAL
MINOR
TIER FOUR MAJOR ASSISTANCE MAJOR ASSISTANCE MAJOR ASSISTANCE
TIER FIVE MAJOR ASSISTANCE MAJOR ASSISTANCE MAJOR ASSISTANCE
TIER SIX SECONDARY ASSISTANCE SECONDARY ASSISTANCE SECONDARY ASSISTANCE
TIER SEVEN SECONDARY ASSISTANCE SECONDARY ASSISTANCE SECONDARY ASSISTANCE
DAILY Rotation Addition by Subtraction
TIER ONE FOUNDATION FOUNDATION FOUNDATION
PRIORITY
TIER TWO SUPPLEMENTAL SUPPLEMENTAL SUPPLEMENTAL
FOUNDATION #2 FOUNDATION #2 FOUNDATION #2
MAJOR
TIER THREE SUPPLEMENTAL SUPPLEMENTAL SUPPLEMENTAL
MINOR
Strength TIER FOUR MAJOR ASSISTANCE MAJOR ASSISTANCE MAJOR ASSISTANCE
Mobility
TIER FIVE MAJOR ASSISTANCE MAJOR ASSISTANCE MAJOR ASSISTANCE
NECK
POSTERIOR CHAIN
POSTERIOR SHOULDER
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DAILY Rotation Ranked Movements
TIER ONE Total Body 1 Lower Body 1 Upper Body 1
PRIORITY
TIER TWO Lower Body 2 Upper Body 2 Total Body 2
MAJOR
TIER THREE Upper Body 3 Total Body 3 Lower Body 3
MINOR
TIER FOUR Total Body 4 Lower Body 4 Upper Body 4
TIER FIVE Lower Body 5 Upper Body 5 Total Body 5
NECK Flexion Extension Lateral Flex Ext Stabilization Iso
POSTERIOR CHAIN Hip Extension Hip Knee Combo Knee Flexion
POSTERIOR SHOULDER Rotator Cuff Scapula Elevation/Depression Scapula Pro/Retraction
UpperBodyConsiderations
Pulls versus Pushes:
Horizontal versus Vertical
Repetition Volume
Foundation/Tier 1 Considerations
DevelopingtheWeeklyTemplate
Establishing our Basic Running Template
IDEAL SCHEDULE
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
LINEAR CONDITIONING CONDITIONING

LATERAL
SPEED SPEED
SESSION SESSION SESSION
T L U
TOTAL LOWER UPPER
BODY BODY BODY
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TierSystemStrengthTraining TrainingCycles
The Traditional Rule of Tier Cycle
Assigned Work Sets per Tier
Heavy, Moderate, Light
progression
Concurrent sequencing considerations
Work Sets per Tier - Traditional
TIER ONE 6 sets 6 sets 6 sets
PRIORITY
TIER TWO 5 sets 5 sets 5 sets

MAJOR
TIER THREE 4 sets 4 sets 4 sets
MINOR
TIER FOUR 3 sets 3 sets 3 sets
TIER FIVE 3 sets 3 sets 3 sets
Neck 3 sets 3 sets 3 sets
POSTERIOR CHAIN 3 sets 3 sets 3 sets
POSTERIOR SHOULDER 3 sets 3 sets 3 sets
Heavy Moderate Light MODEL
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Heavy Moderate Light MODEL Tier Progression
Monday Wednesday Friday

One
Heavy
Two
Moderate
Three
Light
Heavy Moderate Light MODEL Movement Categories
Monday Wednesday Friday

One T L U
Heavy O O P
Two T L W U T P
Moderate
A O E P O E
Three L W U T R P T L R
Light E P O E A O
R P T R L W
Heavy Moderate Light MODEL Percentage Variance
Percent
One Top
Heavy Training
Two Percentage []minus
Moderate
Per 9%
Three Movement To []minus
Light Category 12.5% 15%
18%
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Traditional Training Volume Work Sets
ONE 6
TWO 5
THREE 4
FOUR 3
FIVE 3
Total SetsPer
9 8 4
Total Sets 21 21 21
TierSystemStrengthTraining DailyScript
Basic Organizational Design of a Single Training Session
One Pre ActivityPrep

Two MovementMobilityPrep
Three Tier1 Tier5
Four Posterior Complex
FIve PostWorkOut
THANKYOUs
Angela,JoeIV,PeterKenn JuneDaugherty WashingtonState
CarolinaAthleticDevelopmentStaff SamSandmire BoiseState formerGymnasticsCoach
RyanVermillion CarolinaPanthers GregPatton BoiseState
RonRivera CarolinaPanthers DarleneBailey BoiseState formerVBcoach
RichGray HammerStrength RodJensen CollegeofIdaho
MarkUyeyama SanFrancisco49ers EdJacoby BoiseState formerT/FCoach
DirkKoetter AtlantaFalcons GregKraft ArizonaState
MartinRooney TrainingforWarriors RonMcBride Utah formerFBcoach
CheyennePietri LegendCrossfit KyleWhittingham Utah
Liane Blyn AthleticBasedStrengthTraining JoeConnolly SouthCarolina
BenHilgart NewMexico JasonVeltkamp NCState
BryanDermody RyanReynolds UCLA
DaveTate EliteFitnessSystems JoshStorms ArizonaState
JimWendler jimwendler.com EthanBanning TripleThreatPerformance
DarrylEto HoustonRockets RyanHoover FittoFight
BrandonMarcelo Stanford RickyProehl Proehlific Park
MikeRobertson iFast AdamFeit RYPT
BuddyMorris NewYorkSportsCenter AthleticTrainingStaffBoiseState19911999
TomMyslinski JacksonvilleJaguars SorryifImissedyou!
14

Microsoft PowerPoint - Joe Kenn

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5/15/2013

Joe Kenn, MA CSCSD RSCCE

Whole Body Training

A Whole Body Training Session is defined as

TIER FIVE LOWER BODY UPPER BODY TOTAL BODY

TIER FIVE MAJOR ASSISTANCE MAJOR ASSISTANCE MAJOR ASSISTANCE

TIER SIX SECONDARY ASSISTANCE SECONDARY ASSISTANCE SECONDARY ASSISTANCE

TIER SEVEN SECONDARY ASSISTANCE SECONDARY ASSISTANCE SECONDARY ASSISTANCE

LINEAR CONDITIONING CONDITIONING

Concurrent sequencing considerations

TIER TWO 5 sets 5 sets 5 sets

Monday Wednesday Friday

Monday Wednesday Friday

One Pre ActivityPrep

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