A broad jump will have much greater carry-over to a deadlift than a clap pushup will. If you are about to deadlift then think about the pattern you are using. There are two rules to abide by when activating the CNS.Ī) You must pair a similar movement to the exercise you are looking to perform. However, note that this is not always the safest way to ignite the CNS, given that we must lift heavy) (This might be a heavy deadlift for example.
This is called Post Activation Potentiation. Perform an exercise near maximum intensity (eg >85% 1RM).(This is submaximal – think about developing speed, not using excess weight) Be explosive e.g using box jumps, broad jumps, med ball throws, slams, prowler sprints or plyometrics.There are 2 ways to maximise the involvement of the CNS prior to an activity. This is why if we want to perform OPTIMALLY then we MUST fire up the CNS. The master switch must be on for the muscles to be activated. However, if the master switch is off (the CNS) then muscles won’t be able to take action regardless. Imagine each individual switch is responsible for different muscle actions. Taking the hip thrust example again – a person would now start to feel their glutes working as the signals from the brain to the butt improve. This means the CNS is working much more efficiently. The signals are getting stronger and faster, and the overgrown brambles are now being cut down from that trail in the woods. Over time, as we improve our ability to activate muscles this means the neural drive is improving.
Yes, you might look like you are performing a hip thrust in the gym but if your lower back or hamstrings are getting sore then we know the glutes are probably not firing. In practical terms, this might be why a person would struggle to activate their glutes if they have never been used previously (we are discussing sedentary folk). The first time we ask our muscles to take action, the signal is very inefficient because the pathway has not been used before – think about an overgrown trail in the woods. When the CNS sends signals to our muscles it builds muscle memory. This leads to impaired performance and highlights why recovery is so important for us. On a similar note, people who train too often at too high an intensity are likely to suffer the effects of a fatigued CNS. Their neural drive is improving long before their muscles do.
This is the reason why people new to training can get stronger for the first 3 months even with the shittiest programming.
With respect to this article, we are concerned with how the CNS sends signals to the muscles asking them to take action.Ī person’s performance in the gym is just as much dependent on their CNS as it is on the muscles actually performing the task.
#Prime intensity training how to#
Information is received, stored and processed by the brain and then electrical signals are sent via the CNS telling the body how to respond. The CNS consists of our brain and spinal cord. Well, human beings are very similar in their construction, and the CNS is our very own motherboard. It is a complex bit of kit, but all of its communications and functions are controlled by the motherboard (don’t ask me anything else about computer’s though, that’s as far as I go!).
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