Movement Pattern Tier List

Summary

In this video, the creator outlines their movement pattern tier list for training, categorizing exercises into three tiers based on priority. The first tier includes essential exercises like squats, hinging, pressing, explosive pulls, and jumps—movements that are consistently programmed each week. The second tier consists of exercises that are performed every few weeks, such as upper body pulling, unilateral squatting, and hamstring isolation. The third tier includes less prioritized exercises, such as triceps, groin adduction, grip, and muscles like the biceps, delts, and traps. The creator explains the rationale behind the prioritization of these movements in their routine.

Takeaways

• 😀 Tier 1 exercises are essential and should be prioritized every week for building foundational strength and power.
• 😀 Squatting (bilateral) is the cornerstone of tier 1 and includes variations like front squats, back squats, and box squats.
• 😀 Hinging and pulling exercises, such as deadlifts and RDLs, are crucial for posterior chain development and should be performed regularly.
• 😀 Upper body pressing, including overhead press, incline press, and bench press, is fundamental for upper body strength and power.
• 😀 Explosive pulls (e.g., Olympic lifts) are included in tier 1 to develop power and explosiveness, particularly for athletes.
• 😀 Jumps are another key tier 1 movement, focusing on single-effort jumps like counter-movement jumps, which are great for explosive strength.
• 😀 Tier 2 movements are important but rotated in every few weeks to avoid redundancy and maintain variety in training.
• 😀 Upper body pulling exercises, such as pull-ups and dumbbell rows, are important but not prioritized as often as squatting and pressing.
• 😀 Unilateral squatting exercises, like Bulgarian split squats and reverse lunges, help with balance and stability but are less frequent.
• 😀 Hamstring isolation exercises, such as leg curls and glute-ham raises, are included in tier 2 for targeting the hamstrings but aren't as essential as compound movements.
• 😀 Tier 3 exercises are supplementary and can be rotated in for variety, but they aren't as critical for building overall strength or power.
• 😀 Triceps, groin/hip adduction, and grip exercises are all in tier 3, providing accessory work but not essential for long-term progress.
• 😀 Exercises for biceps, delts, and traps are generally unnecessary for most people unless they are training for specific hypertrophy goals.
• 😀 The tier list reflects a strategic approach to programming, focusing on major movement patterns in tier 1, with accessory work added as needed for variety or injury prevention.

Q & A

What defines a Tier 1 movement pattern in this tier list?

Tier 1 movement patterns are exercises that are prioritized in training and are typically performed at least once a week, if not more often. These exercises are considered essential for building strength and performance. Examples include bilateral squats, hinging/pulling movements, upper body pressing, explosive pulls (like Olympic lifts), and single-effort jumps.

Why is explosive pulling considered a Tier 1 movement pattern?

Explosive pulling, such as Olympic lifts, is considered a Tier 1 movement because it develops high levels of explosive strength, power, and coordination, which are crucial for athletic performance. While some people may not prioritize Olympic lifts, for the speaker, they are an essential part of the training program.

What types of jumps are included in Tier 1, and why?

Tier 1 includes single-effort jumps like counter-movement jumps, seated jumps, and loaded jumps. These exercises are weight room variations and are emphasized because they contribute to power development, which is a key aspect of athletic performance. Multi-effort jumps or true plyometrics are not part of Tier 1.

How does the Tier 2 movement pattern differ from Tier 1?

Tier 2 movements are not as frequently prioritized as Tier 1 but still play an important role in a well-rounded program. These exercises are typically included bi-weekly or every other block. Examples include upper body pulling (like pendlay rows and chin-ups), unilateral squatting (such as Bulgarian split squats), spinal flexion/extension/rotation exercises, and hamstring isolation.

Why is upper body pulling placed in Tier 2 instead of Tier 1?

Upper body pulling, such as rows and chin-ups, is placed in Tier 2 because it’s not always a focus every week. While important, it doesn't need to be performed with the same frequency as Tier 1 movements like squats and pressing exercises. The speaker acknowledges that some weeks may pass without performing upper body pulling exercises.

What is the rationale behind placing hamstring isolation in Tier 2?

Hamstring isolation exercises, such as glute-ham raises or single-leg RDLs, are placed in Tier 2 because they are helpful for targeting specific muscle groups but aren't necessary to train weekly. They are often included every other week as a supplementary exercise, especially for athletes or those focusing on hamstring development.

What distinguishes Tier 3 movement patterns from Tier 1 and Tier 2?

Tier 3 movements are considered low priority and are generally included sporadically in training. These exercises serve more as variety or accessory work and are not critical for overall strength or performance progression. They include exercises like triceps extensions, groin/hip adduction, and grip strength, along with less focus on biceps, delts, and traps.

Why are biceps, delts, and traps categorized in Tier 3?

Biceps, delts, and traps are placed in Tier 3 because the speaker believes these muscle groups are adequately trained through primary movements like pressing, pulling, and explosive lifts. These exercises don’t need to be a major focus, and their growth is generally supported through compound movements rather than isolated exercises.

What is the purpose of grip strength exercises in the context of this tier list?

Grip strength exercises are included in Tier 3 because they are important for overall strength but are not a primary focus. These exercises, such as dead hangs or high-rep Olympic lifts, challenge the grip as a limiting factor and help improve performance in compound lifts, but they are not done as often as Tier 1 movements.

Why does the speaker suggest minimal bicep isolation work for most people?

The speaker suggests minimal bicep isolation work because most individuals can achieve sufficient bicep activation through compound exercises like pulling and pressing movements. The speaker notes that unless someone is specifically targeting hypertrophy for bicep growth, additional isolation exercises are unnecessary.