How to Maximize Speed with High/ Low CNS Training

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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)

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