CNS fatigue

[farzamk]

Something good for everyone to know.

Speed work at full speed or above full speed (overspeed) or at max effort taxes the CNS heavily. Up there with speed work is plyometrics.

Now lifting is CNS intensive, not as taxing as speed work or plyos, but still up there. Most taxing lift is probably the deadlift.

You require 48 hours to recover following anything which stimulates the CNS. Therefore speed work/plyos should be done once every 48 hours at max.

Something good to know, is that you CAN lift on same days as plyos and speed. Yes you will get biggest, faster and stronger and WONT overtrain by doing all three in the same day.

Good order is plyos first in speed session warm up (20 touches max) then sprints, then lifting. You can even do full body and we fine.

Most important thing is that the next day should be either light volume extensive tempo or rest, now if you were to simply do this every other day, you'd eventually overtrain so the odd day off is needed, but for the most part 2-3 days a week of training like that is perfectly ok.

[heardy10]

I don't know if you've read the VJB or not, but I think I am going to try it as soon as basketball season is over. Do you think the Mon/Wed/Fri set-up is okay? It's light plyos on monday with lifting, then all plyos Wed, and light plyos with lifting on friday. I was thinking I would throw in upper body lifting on Wed and also on Saturday.. would that allow adequate recovery?

[Fullback7]

Something good for everyone to know.

Speed work at full speed or above full speed (overspeed) or at max effort taxes the CNS heavily. Up there with speed work is plyometrics.

Now lifting is CNS intensive, not as taxing as speed work or plyos, but still up there. Most taxing lift is probably the deadlift.

You require 48 hours to recover following anything which stimulates the CNS. Therefore speed work/plyos should be done once every 48 hours at max.

Something good to know, is that you CAN lift on same days as plyos and speed. Yes you will get biggest, faster and stronger and WONT overtrain by doing all three in the same day.

Good order is plyos first in speed session warm up (2- 0 touches max) then sprints, then lifting. You can even do full body and we fine.

Most important thing is that the next day should be either light volume extensive tempo or rest, now if you were to simply do this every other day, you'd eventually overtrain so the odd day off is needed, but for the most part 2-3 days a week of training like that is perfectly ok.

These posts are great.

So would something like this be too taxing?

Monday- Agility & Game Day Conditioning/ ME lower body work (Box squats, SLDL's, Good Mornings, 1-2 weighted ab exercises)

Tuesday- Off- stretching & foam rolling

Wednesday- Plyo & 40 acceleration work/ ME upper body (Floor press, tricep extensions, lat raise, lat pulldowns, 1-2 grip work exercises)... Around 10 total sprints, of no more than 200 total yards. Plyos consist of 122 total ground contacts consisting of.. 4 star drill, Lateral Cone Jumps, 1-leg box jumps, & 15 inch depth jumps.

Thursday- OFF -stretching and foam rolling

Friday- Football skills (hand off, pass routes, blocking skills), Agility, & Game Day Conditioning/ DE Lower Body (Box squats, RDL's, Band Good Mornings, Single Leg squats, 1-2 weighted ab exercises)

Saturday- Plyo's & 40 max speed/ DE Upper Body (bench press, pin press, DB military press, BB upright rows, 1-2 grip exercises).. Total of 600-750 yards.. Same plyo workout as above.

Sunday- OFF- stretching & foam rolling

[farzamk]

I don't know if you've read the VJB or not, but I think I am going to try it as soon as basketball season is over. Do you think the Mon/Wed/Fri set-up is okay? It's light plyos on monday with lifting, then all plyos Wed, and light plyos with lifting on friday. I was thinking I would throw in upper body lifting on Wed and also on Saturday.. would that allow adequate recovery?

yes it would, you can add sprints mondays/fridays too.

[farzamk]

These posts are great.

So would something like this be too taxing?

Monday- Agility & Game Day Conditioning/ ME lower body work (Box squats, SLDL's, Good Mornings, 1-2 weighted ab exercises)

Tuesday- Off- stretching & foam rolling

Wednesday- Plyo & 40 acceleration work/ ME upper body (Floor press, tricep extensions, lat raise, lat pulldowns, 1-2 grip work exercises)... Around 10 total sprints, of no more than 200 total yards.

Thursday- OFF -stretching and foam rolling

Friday- Football skills (hand off, pass routes, blocking skills), Agility, & Game Day Conditioning/ DE Lower Body (Box squats, RDL's, Band Good Mornings, Single Leg squats, 1-2 weighted ab exercises)

Saturday- Plyo's & 40 max speed/ DE Upper Body (bench press, pin press, DB military press, BB upright rows, 1-2 grip exercises)

Sunday- OFF- stretching & foam rolling

not high volume at all, more abs would be good, so would another lower body session.

[booma2222]

Would plyos+sprints the day before ME lower Body be ok?(approx 30hrs rest)

[farzamk]

Would plyos+sprints the day before ME lower Body be ok?(approx 30hrs rest)

Yes it would be, as I explained lifting is CNS intensive even when ME. If you do another CNS taxing session for a 3rd day (day after lifting) then you're going a little too far.

[Fullback7]

yes it would, you can add sprints mondays/fridays too.

Once again, thanks for the info and help.

[booma2222]

Yes it would be, as I explained lifting is CNS intensive even when ME. If you do another CNS taxing session for a 3rd day (day after lifting) then you're going a little too far.

Yeah thats fine then. Next day is ME Upper

[farzamk]

Once again, thanks for the info and help.

no problem, please ask anytime.

[farzamk]

Yeah thats fine then. Next day is ME Upper

so...

day 1: plyos + speed
day 2: ME lower
day 3: ME upper?

[booma2222]

so...

day 1: plyos + speed
day 2: ME lower
day 3: ME upper?

Actuall it goes

D1: Rest
D2: Plyos+ speed + ME Lower
D3: ME Upper

I noly did it the other way because i just started my new program and had like three days off so i just thought i would get in early. But it will go bact to usual after this week

[farzamk]

Actuall it goes

D1: Rest
D2: Plyos+ speed + ME Lower
D3: ME Upper

I noly did it the other way because i just started my new program and had like three days off so i just thought i would get in early. But it will go bact to usual after this week

Ya its fine, 30 hours off inbetween though.

[thaphoenix]

are you saying that by training plyos and weights on speperated days, you're puttting more stress on your cns??

I find i get a bit sore after doing vjb, becuase of the high volue it strats of with, and i'm 90% sure i will be significantly weaker when i have to do the weights.

[farzamk]

are you saying that by training plyos and weights on speperated days, you're puttting more stress on your cns??

I find i get a bit sore after doing vjb, becuase of the high volue it strats of with, and i'm 90% sure i will be significantly weaker when i have to do the weights.

the thing isnt MORE stress, its continous stimulation of CNS without allowing your CNS to recover.

Soreness isnt from CNS fatigue...

[fbdt99]

do you think this would be too much?

mon- upper body- acceleration work-core
tues-lowerbody-
wed-core-plyos-agility/footwork- football drills
thurs-upper body- acceleration work
fri-lowerbody-core

[farzamk]

do you think this would be too much?

mon- upper body- acceleration work-core
tues-lowerbody-
wed-core-plyos-agility/footwork- football drills
thurs-upper body- acceleration work
fri-lowerbody-core

WAY too much. You are allowing ZERO time for recovery.

[fbdt99]

i take all saturday and sunday off though so isnt that Good enough?

[farzamk]

i take all saturday and sunday off though so isnt that Good enough?

no it isnt

[fbdt99]

ok so would it be better to move wensdays stuff to like saturday or sunday or just spread it out over mon,tues,thurs,fri?

[finfan]

How about ........

Monday- Full Body lifting then vjb

Tuesday- agility/active rest

Wednesday- fullbody lifting

Thursday- agility/ active rest

Friday- full body lifting then vjb

Saturday- sled training

Sunday- rest

Is that good?

By the way the lifting isn't the best lifting ever but I have to do it for football, I do the lifting and agility with school, I do the vjb and sled work on my own.

[Rsun88]

Farzamk always come thru with these clutch posts, thanks for spreading your knowledge bro!

[farzamk]

How about ........

Monday- Full Body lifting then vjb

Tuesday- agility/active rest

Wednesday- fullbody lifting

Thursday- agility/ active rest

Friday- full body lifting then vjb

Saturday- sled training

Sunday- rest

Is that good?

By the way the lifting isn't the best lifting ever but I have to do it for football, I do the lifting and agility with school, I do the vjb and sled work on my own.

much better, you can do speed before lifting on wednesday too.

[farzamk]

Farzamk always come thru with these clutch posts, thanks for spreading your knowledge bro!

no problem.

[finfan]

much better, you can do speed before lifting on wednesday too.

Well I dont get home from football/lifting untill 5:30 I then have to eat dinner I also have 1.5 to 2 hours of homework so its very hard to put the speed in but I really need it so I'm going to try my best to get it in.

Thanks so much!

[fbdt99]

would this be better than what i had?

mon- upper body plyos- upper body lifting- acceleration work
tues-lowerbody plyos-lowerbody lifting- core
wed-agility/footwork
thurs-upper body plyos- upper body lifting- acceleration work
fri-lowerbody plyos-lowerbody lifting- core

[booma2222]

Can i do RSA the day after Plyo+speed work?

[farzamk]

would this be better than what i had?

mon- upper body plyos- upper body lifting- acceleration work
tues-lowerbody plyos-lowerbody lifting- core
wed-agility/footwork
thurs-upper body plyos- upper body lifting- acceleration work
fri-lowerbody plyos-lowerbody lifting- core

You're still doing plyos and lifting back to back, nope.

[farzamk]

Can i do RSA the day after Plyo+speed work?

No it doesnt allow for CNS recovery.

[SmallGuy101]

is this too much?

mon- fri

Run 30mins light pace to BJJ GYM - 10 Min Break
Do BJJ for 2 hours -10 Min Break
Run Back for 30 mins - 20 Min Break
Deck Of Cards (pullups, burpees, jump lunges, hanging leg raises)

and what are symptoms/ effects of CNS fatigue?