CNS Training?

[Lakers46]

Hey everyone, I apologize for the long and potentially confusing post, I just had a handful of questions about things I am trying to research, and hoping to get anyone's input. I am trying to research training the Central Nervous System and how the CNS reacts under different loads (%RM) different speeds, as well as different rep ranges. One of the prior NSCA Journals went into discussing training various loads for jump height, but the study seemed rather inconclusive. What I have read in theory was if squatting heavier weights (ie <85%) and taking greater than between 3 - 5 seconds, then in turn its going to slow you down (CNS) or decrease jump height/speed, because of too much time under tension. I am just trying to figure out how that applies/if its true, because the other side of that someone had said is if are "attempting" to move the weight quickly even if your not the CNS will still react to greater speed. How does the timing of each rep or each set effect the CNS as well as how do you time exercises
I am also trying to learn a little bit more about the Creatine Phosphate system, and how long it lasts during various exercises (weight training vs running/sprinting) before the Glycolitic and oxidative system take over? And how long is it before the CP system is fully replenished set to set.
For speed work/plyos/Force Absorption training how much more weight or force will be absorbed in the muscles and joints upon landing a depth jump for example or sprint? The Essentials of Strength have a calculation I don't know what it is. As Don Chu mentions in "Jumping into Plyometrics" if your landing and eccentrically loading muscles or CNS with added weight or force, your body will be forced to create that much more force concentrically.
Last thing I am trying to learn about is about sprinting technique and utilizing assisted and resisted sprinting, I haven't done it before and I'm not sure how to, if anyone could shed some light or point me in the direction of a book about it, it would be helpful. Thanks everyone.

[JAY CEE]

First off, NEVER, EVER, EVER train slow for an explosive sport. ALWAYS give ALL YOU GOT to push the weight--a good mental picture/FEELING is that you are JUMPING when lifting, even with heavy weights. Start with 75%-80% of your one-rep max, and JUMP, even though in fact you will be moving slow. Do 5 sets of 3-5 reps, FULLY resting between sets, no matter how long or short that time period may be, and NEVER, EVER train to failure. You are training your CNS, NOT bodybuilding. It is best to use a smith machine for safety, and use chains to counter momentum. That is how to train for EXPLOSIVE STRENGTH.

NEXT, use a weight that is 45%-50% of your one-rep max, and repeat the same routine, but do 5 sets of 5-7 reps. And again, NEVER TO FAILURE, AND REST ENOUGH TO BE FRESH FOR EACH SET. That is how to train for EXPLOSIVE POWER.

FINALLY, use a weight that is 20%-25% of your one-rep max, and JUMP AS EXPLOSIVELY AS POSSIBLE, AS MANY TIMES AS POSSIBLE FOR 10 SECONDS. Rest FULLY, and repeat for a total of 5 sets. The key to all of this is to rest enough between all sets so to be FULLY fresh for the next set--time is not an issue, power is.

NEXT STAGE is depth jumps from a 3-4ft box and imediately jumping up as high as possible, wearing a 20lb weight vest or belt. Keep track of how high your first jump is, and when you get below 90% of that height, it is time to rest until recovered for the next set.

Do these on alternating days, not all the same day. Freshness is the key to progress. If you are still sore after a day of rest, take an additional day, two or three...whatever it takes to be fresh, and those off times will shrink as your body adapts. I reitterate REST & FRESHNESS for all exercises, because you get out what you put in--put in 100% and you will reap 100%, half-ass it, and you will get half-assed results!!!

As for creatine, stay away from the bodybuilding, neon colored crap. It will work, but all of the extra additives is what will give you kidney and other problems down the line. Look for a pure, white, non sweetened, just pure creatine and follow the dosing on the can. Use grape juice to mix it. The high glycemic grape juice will force feed the creatine into your cells better than anything else, and it's good for you! Load up on it 3X a day for 7 days, then cut back to once in the morning, once before workout, once after workout and keep some on hand to sip on when resting between sets while working out. On off days, once in the morning and once at night is suffice. Good luck, and make a point to always drink at least 2 liters of water per day when using creatine, overall it's good for you and to safeguard the creatine use.

[Joe]

The NSCA manual has some guidance around the Creatine Phosphate system.  It depends on the workout as to the CP replenishment timing. 

 

Time under tension I have found is less important than the time in the upward phase of the lift.  Often I will use a slow tempo on the way down on the squat, but explode upwards.  Keep the load heavy.

 

For plyos I would first ensure an athlete has worked up to the type of impact that takes place in a depth jump.  I hesitate to put athletes in that situation until they have several weeks of build-up.  I would do a box jump with a weighted vest (and an easy step down) before I put the joints under the pressure of a depth jump. 

 

I have some information on basketball training and basketball strength training on my website, feel free to msg me if you want to discuss in detail.