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Welcome to the last article(s) in this series on the Central Nervous System. I am really aiming for this to be the most practical and easily applicable of the three. The first two articles in the series spoke a lot about the general theory behind some aspects of training. This article is going to deal with the practical ways of teaching the central nervous system to be as powerful as humanly possible. In a nutshell, you will learn the most powerful training techniques available for increasing speed and explosiveness.
There are basically three training systems when it comes to maximal nervous system recruitment. These would include weightlifting, plyometrics, and complex training. Part A of the third part of this series will deal with weightlifting, while part B will involve plyometric and complex training methods.
The most common method of improving strength and power of the human organism is that of resistance training. Today we have entire college degrees focused on this area of performance improvement, which would indicate that it probably plays an important role in training. Resistnce training is very effective for several reasons: increased cross-sectional area of muscle, neuro-muscular efficiency and strength to bodyweight ratio to name a few. If performed correctly it can also improve neuro-muscular patterns in the body such as triple-extension of the hips, knees, and ankles (with Olympic lifts). Resistance training has many forms and varieties, so a common question is which type of lifting will help transfer to dynamic ability (running/jumping) in the best way?
Here are a few simple answers to the question:
1. Use primarily ground based movements (Squat, Deadlift, Olympic lifts)
2. Use less reps and more sets (most lifts at 1-4 reps per set)
3. Train with both heavy and light weights for strength and speed
4. Make sure to train using movements that emphasize hip extension
I think it would be a safe assumption that most of the people reading this are pretty familiar with the above recommendations. In this article, I would like to discuss the strength training methods that I use to create a high nervous system output through resistance training methods. First, I would like to talk about the lifts that I like to use. I will then discuss the sets and reps for each specific lift that I feel tend to work the best for training goals and phases.
When it comes to lifting, there are two types of lifts that can be done for performance:
Traditional and Dynamic.
I consider traditional weightlifting to include: squats, deadlifts, lunges, step-ups, presses, calf raises, and similar types of slower tempo lifts. Dynamic lifts are the explosive lifts: Olympic lifts, jump squats, and barbell skips….basically anything that involves a high le
vel of explosiveness and the where the feet tend to leave the ground. All these lifts are standing-ground based, so for the main part of my workouts, I don't use leg-presses, lying hip extensions, or anything like that, although sometimes I will put these in as supplements.When it comes to the traditional lifts, there are a lot of possibilities that are available. In terms of vertical jump development (all forms) I like the following: backsquats to parallel, partial squats, front squats, squats with a 3 second pause at the bottom, tempo squats, deadlifts, deadlifts standing on a plate, barbell step ups on 12-18” high boxes, Romanian deadlifts and calf raises.
Here are a couple of those lifts you might not be too familiar with:
Plate Deadlift: A must-do lift for sprinters
Barbell Step-up: A must-do lift for jumpers
For most of my experienced athletes, I tend to put about 15-25 reps of Olympic lifts in one workout. After that we usually do around 30-40 reps of traditional lifting. The sets for the Olympic lifts are almost always 3 reps per set or less. 5 sets of 5 is definitely not the best way to go when it comes to the Olympic lifts! In order to really get the best recruitment out of the CNS, the reps must be lower! Some of the typical sets and reps that we use for OL’s look like this: 6x3 (2’ rest), 8x2 (90”), 15x1 (1’). Even in the early season, I still like to use lower reps for the Olympic lifts…but I will make the rest between sets a bit shorter, say 20x1 with 60% max and only 30” rest between reps. I think that putting the same mentality we have in the traditional lifts into the Olympic lifts is a mistake. In my own lifting, I can feel the loss in hip extension and explosiveness after 3 or 4 reps, so I really think that keeping those reps low is pretty important, unless you are using very light weight.
Regarding the Olympic lifts, I find that using a large range of weights in respect to the 1RM tends to work well. The lower %RM ranges will allow for greater speed, and the higher %RM range will allow for more power. Both are necessary for the best results. I have had some good success with using 20x1, starting at around 70% of the 1RM at the opening sets, and then slowly building up to 90% after set 10. I have also noticed great results doing a 20x1 or 8x3 with only around 60% of the 1RM and just working on speed of movement. There is really no magic % point in the Olympic lifts (or lifts in general) but I feel that the most important thing is to work hard at all ends of the speed and strength spectrum. Even when the weight is light, you can't take it easy on the bar, maximal hip extension is a must. Just watch some videos of olympic lifters training, and watch the hip power they put into the bar on every lift. It is one of the keys to their high level of athleticism.
I am not really huge into jump squats as a replacement of olympic lifts because I think that clean pulls and related lifts can match the dynamics and simplicity of jump squats with less strain on the back. I will use jump squats from time to time, however. A dynamic lift that I really do like that is not an olympic lift is the barbell skip. I think that it is really invaluable for single leg jumpers.
Barbell Skip: An important dynamic lift for single leg jumping
In a yearly training plan, max strength can be touched on, but I don’t really use anything below 4 reps for heavy sets more than 3-4 weeks out of the year. Now I do think that people can and do make pretty good jumping gains by using max effort squats, but I feel that if your program also has a lot of speed lifting and plyos in it, you just don’t really need to go max effort on your traditional lifts. In my own opinion, the programs that do well including max effort lifts are either combine programs or fairly low frequency training programs. If you are training on a high frequency program (6-8+ sessions a week), I think it is important, for the sake of recovery, not to spend much time going over 90%. I do think though, that you should spend a lot of time in the 80-90% range in those lifts, but above that percentage is pretty taxing.
Some studies have shown that doing depth jumps alone following a period of resistance training will increase the back squat, even when the weights have ceased. What this means is that the high CNS power in the plyometrics can fill your "max effort" lifting needs in a sense. Remember you are an athlete and not necessarily a powerlifter.
For most squatting movements, I like to go for about 20 total reps. 4 sets of 5 is my typical prescription, but early in the season I might choose 3-4x8, or 5x6. When going for power in the squats I’ll go for something like 6 sets of 4, but I don’t usually go below 4 reps in squat, simply because I choose other exercises for my power development, such as Olympic lifts and plyometrics. I feel that traditional weightlifting exercises should mainly be used for developing your motor neuron and muscle pool and not so much for max strength (some may disagree with me here).
Lastly, I would like to mention a quick point about hip extension, and strength training. Traditional weightlifting is very important, but I feel that if it is overemphasized, the athlete can lose hip extension because of the neural pattern involved in slower lifting. In order to counter this, the creative coach can come up with a few variations that can combine both time-under-tension, and explosiveness. There are a couple of variations that I personally like.
The first is the clap-back squat:
The second is the slow-eccentric, fast concentric back squat:
(you don't need the hanging devices on the bar to do this, but it is a nice tool)
As a conclusion to this first section, I will include a few example lifting programs that myself and my athletes might use during the training year.
Pre-Season Phase III, Strength and Power
Jon Doe: Bodyweight. 168, Squat 1RM. 300, Clean 1RM. 235, Standing Vertical. 31”, 3 Step VJ. 38.5”.
Dynamic Warmup
2x10 Overhead Squats with 45lb bar
20x1 Cleans: 165lb, 30” rest (last 5 reps increase up to 205)
4x5 Barbell Step Ups, 18” box: 135, 145, 155, 165lb (3’ rest)
4x5 Glute Ham Raise
3x10 Barbell Calf Raise
3x10 Renegade Rows: 40lb dumbbells
3x20s weighted sprinters stretch
In-Season Phase II, Strength and Power
Jill White: Bodyweight. 124, Squat 1RM. 165, Clean 1RM. 130, Standing Vertical. 25”, 3 Step VJ. 29”.
Dynamic Warmup
2x10 Overhead Squats with 45lb bar
12x1 Power Snatch: 75lb, 1' rest
4x3 Split Jerk:85lb, 2' rest
5x3 Clap Back Squat: 105lb, 2' rest
3x5 Pullups
3x20s weighted sprinters stretch
