How to Maximize Speed with High/ Low CNS Training

Studying for the CSCS Exam?

Nervous System: Brain to Muscle Connection

What does Stress and Adaptation to the CNS actually mean?
* Increased Motor Unit Firing Rate
* Leads to increased intramuscular synchronization
In practical terms, often called Power Training

Training methods from: Charlie Francis, Buddy Morris, Westside Barbell

Some consistency and some variability in the neural pathway being stimulated leads to adaptation without excessive fatigue
Westside method is interesting because variability is slight and training volume and intensity is planned and consistent.

High volume training may lead to decreased high threshold motor unit recruitment (and peripheral fatigue, less mechanical tension)

How to Maximize High CNS Days:
* Explosive Intent
* Proper Warm-up (and priming)
* The best athletes tend to do very extensive, focused warm-ups
* Appropriate Acute: Chronic Workload Ratio
* Typically maintain above 90% maximal speed, jump height, etc.
* Agility, Speed, Deceleration, competitions, PRs
* 2RM-5RM training
* Bounding, hill accelerations, Power Skips, MB throws

Low CNS Days:
Sub maximal
Still challenging
Ex: Conditioning, aerobic work
Hypertrophy
Accessory Muscle Groups
Low Volume Plyometrics
Technical work (ex: Single leg, stability, etc)

Note: During the learning phase, we often want increased consistency. (Ex: Learning hurdles)

👇🏽Click here to Join the Strength and Conditioning Study Group on Facebook!

Comment below if you have any questions!

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

✅ Let’s Connect:

📱 Instagram: @themovementsystem

[NmolRai]

Love your work brother! Simple, short and very right to the point. Thank you 🙏🏼

[GodGuy]

This is gold man. I figured this out the hard way. Im going to try undulating amrap days. So ill do squat amrap then the next day ill do bench at 50% previous amrap. Then the next time i do squat a few days later ill do 50% of my previous amrap and then the next day ill do 100% amrap on bench. This is just an example as my workout program looks good in an excel sheet but is hard to describe

[limitless_racks]

PERFECTLY EXPLAINED, great professionalism

[nirouzsaad]

I thank you for this, I was trying to figure this one

[KappaMing]

Hi! Wanted to ask if there was a timeframe for CNS Stress recovery? You talked about having High and Low CNS days to promote recovery but what if an athlete were to just focus on high CNS days but spaces them out weekly while neglecting low CNS. Would you still get High CNS training stress? Thanks!

[erikmorales]

I play soccer and I lift and do long runs and also train individually. I get really fatigued sometimes, would u recommend doing long runs with technical training which won’t be as fast dribbling or springtime but more passing and first touch, then on other days lifting and doing intense dribbling speed drills.

[seanwhite]

Great channel! You mentioned technical warm ups as high cns. Strictly working on sprint technique would require rest? For example, starts and plyos Monday. Technique Tuesday. That would be considered 2 high days back to back?

[kyled]

Wouldn’t anaerobic conditioning / repeated excelerations be a high CNS activity? The concept makes sense but I’m not really understanding the full difference between how to train on one day vs the other

[VitorSilva-ppgj]

First of all I love your content.
What if I do 2 days high but lower/ upper body split, rest and repeat. Can this be beneficial too?
Btw can you send the research that says that we need to rest 48/72h pls?

Ty for all your information you are giving to us

[ryanfollweiler]

If you cut the volume of high cns sets in half, can you get away with doubling the frequency of high cns days? ex 20 sets on 2 days vs 10 sets on 4 days