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11/19/2013 10:51:33 AM - Travis

I have heard you on several different videos or questions talk about total high CNS stressful activities limited to 3 minutes per session. (correct me I am off) That is obviously very simple to calcuate for speed sessions but do you have a way to calcuate or adjust that to a CNS intensive day using primarly jumps? Like number of jumps/contacts that would equate to 3 mins of true speed work and its stess it places on the CNS? If someone is training a sport where jumping is the primary movement (volleyball) instead of sprinting being a primary movment how would one best equate the total number of jumps performed and its relation to total "time" of CNS stress like one could with the 3 mins and sprinting? Thanks for all your help.


The concept of maximum CNS stress is from my readings of Ralph Mann and his book on sprinting and hurdling. The body does have a limited capacity for handling high CNS work. In that book you'll also realize this about sprinting: maximal velocity characteristics, maximal velocity 12.8 m/s, ground contact time 0.08seconds, stride velocity 300 degrees/ sec, stride length 2.25-2.7 meters, stride frequency 5Hz and finally 40-45 steps for sub 9.80 100 meters. It should also be noted that stride length and frequency are consequences/ byproducts of speed. They are not the reason for. Correlation does not imply causation. (NSCA is wrong again). Apply more mass specific force to ground in decreasing increments of time and you will run faster. Additional points to consider, ground reaction forces reach 5x bodyweight and muscles forces in excess of 7x bodyweight. Now you can see why sprinting will drive up weights ! The reason for all this is that even though the sport of volleyball doesn't require a lot of linear movement I'm a firm believe that you have to run fast linearly before any agility and that linear force production will positively transfer to change of direction movement. I use to sprint the Pitt women's volleyball team when i trained them following the high/ low approach. So why not sprint them in short distances and include power/ speed drills to teach rhythm, coordination and relaxation.

As far as jumps they can be classified from low to high intensive jumps. A low intensive jump would be a box jump and a high intensive would be reactive hurdle bounds. Since these other CNS intensive work does not require the same range of motion and limb velocities that max speed would entail i did not get overly concerned with including these activities in that time frame. It would also depend on what is being emphasized. Charlie has stated," if you want to gain (or maintain) in all elements , then the maximal attainable level in any single element is decreased". All training components must be balanced against each other. When sprints volumes are higher than other components are being de-emphasized. Also since a novice can't tax his CNS more than the muscles he currently has i wouldn't be overly concerned with that classification of athlete. You are constantly in the process of manipulating training components. As you observe your athletes for a training session you will be able to identify whether they are trashed or not. Go with what you see not what you have written down.

My suggestion would be to program in some short acceleration training ( up to say 20yds), then perform jumps and throws before hitting the weightroom. Training acceleration and power development improves rate coding and tunes the CNS. I believe once training starts and even if you " time" jumps and throws it will all fall around the 3 minute mark. If they are not recovered from a previous session and are trashed be prepared to be flexible. If it don't look right , it don't fly right... Pay attention as they warm up, i can't stress this observation enough. Best of luck and sorry for rambling.

Sent from my iPhone

Buddy Coach X Morris

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