kurt...

klaus

New member
was hältst von dem posting???geht dabei natürlich um training für profis(sprinterforum..) und nicht um einfache fitnesssportler wie uns:)....


I do believe that it's true that the nervous system has been underestimated by most coaches. I also believe that draining the CNS is the biggest culpit for stagnation in the weight room.

That having been said I also firmly believe that it is possible to increase the rate at which your CNS can recover from an intense workout bu a very gradual increase in frequency of CNS stimulation.

IMHO one mistake many strength coaches make is to use a burst-like strength training approach: this revolves around one very large stimulatory workout followed by a relatively long recovery period. For example, training each lift only once per week, but doing a lot of intense work on that day. Then allowing 7 days of recovery before working on that exercise/movement pattern again.

This may be done inadvertently as most coaches ignore CNS stimulation altogether. It may very well be indirectly related to the old "supercompensation" principle of allowing full recovery of the energy systems before doing another workout. This ideology vehiculate large bouts of physical activity to stimulate an important energy substrate deficit, believing that it will increase subsequent storage of said substrates.

It may work for glycogen stores, but it is not entirely applicable to muscle tissue and certainly not to the nervous system!

So what we have is a training methodology based on muscle instead of on the nervous system, which is certainly not optimal when strength and power gains are concerned.

Ok, back to my original point. It is possible to improve the capacity of the CNS to recover and improve from an intense stress. The way to do so is to move away from the burst-like pattern and adopt a systemic training organization.

To maximize adaptation as well as the CAPACITY to adapt, training stress must not be perceived as a random bout of physiological stress by your body (which is what occurs with the burst-like pattern); rather it must be perceived as the new milieu/environement. To do so, it is capital to use a very high frequency of training, which basically "tells your body" that chronic structural and functional adaptations are needed as the changes in daily activity and physical demands are systematic and not random.

OBVIOUSLY it becomes counterproductive to use large bouts of training at each session as this would drain the CNS even more. What we should do is include daily intense physical activity (in our case, strength and power training) but at a very low daily volume. Then you very gradually increase volume (we're talking over a period of years) as your CNS becomes used to facing intense demands.

Most, if not all, elite olympic lifts train like this. The whole body being worked at every session (since the OL are whole-body movements for the most part) but with a low volume of work.

Basically, the whole body should be worked at every workout using a few basic exercises (no more than 4 exercises per workout). Ideally, the exercises or training means would vary during the week. Not only will this enable you to increase the range of stimulated physical and motor capacities, but it will improve the capacity of your CNS to find solutions to motor problems, basically your CNS becomes better at adapting to new stimuli.

Here is an example of what a week could look like. Obviously this is just an example. It doesn't represent a training plan, much less a periodized cycle! It's just to illustrate the basic concept explained above.

DAY 1
a. Jump lunges (using 10% of bodyweight as extra resistance) 5 x 3 per leg

b. Negative natural glute-ham raises (bodyweight only) 5 x 5

c. Bench press (85-90% of max) 5 x 3

d. 1-arm dumbbell rowing (85-90% of max) 5 x 5 per arm


DAY 2
a. Power clean from blocks (75-85%) 5 x 3

b. Accentuated concentric leg curl (30-40% of two legs max, lifting with one leg, lowering with 2 legs to diminish eccentric stress) 5 x 5 per leg

c. Medicine ball throw from chest (15-20lbs ball) max number of throws in 3 minute period (you can take as many pauses as needed to maintain throwing distance)


DAY 3
a. Isomiometric romanian deadlift (50-60% loweing the bar 2" below the knees, hold the position for 5-10 seconds and EXPLODE UPWARD, lifting the bar as fast as possible) 10 x 1

b. Dips (bodyweight only) 6 x 30 seconds, doing as many reps as possible in 30 seconds

c. Chin ups (bodyweight only) 6 x 30 seconds, doing as many reps as possible in 30 seconds



DAY 4
a. Accentuated eccentric back squat (60-70%, lower in 6 seconds, lift explosively) 5 x 3

b. Accentuated eccentric leg curl (60-70% lift with two legs, lower with one leg) 5 x 5 per leg

c. Accentuated eccentric bench press (60-70%, lower in 6 seconds, lift explosively) 5 x 3


DAY 5
a. Power clean from hang (75-85%) 5 x 3

b. Depth jumps (0.6 to 1.0m) 3 x 10

c. Ballistic bench press (using 20-30% of max bench) 5 x 5

d. Medicine ball throw to floor from overhead, arm stretched 3 x 10


DAY 6
a. Back squat (85-90%) 5 x 3

b. Bench press (85-90%) 5 x 3

c. Barbell rowing (85-90%) 5 x 3

DAY 7
OFF

cheers,klaus
ps:ich hab nicht vor,6x/w zu trainieren....geht nur um das prinzip.....:)
 
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Re: kurt...
Hallo klaus,

schau mal hier:
kurt... .
OT: für alle, die noch keine gute Laune haben...

..gebt den Text mal in den Übersetzer von Google und seht der Trainingsplan durch...
 
einmal abgesehen davon, dass...

...der verfasser diess textes kein "native speaker" ist (sowohl orthographische - siehe "drain" statt "train" als auch grammatikalische satzfehler - kommt er aus dem osteuropäischen raum?), sehe ich in diesem prinzip durchaus einen sinn, zumindest für einen sprinter, nicht unbedingt für einen maximalkraftsportler.
natürlich ist es - wie immer im krafttraining - eine empirisch-wissenschaftliche angelegenheit, denn wissenschaftlich auf molekularbiologischer oder biochemischer ebene kann man so ein "ZNS-training" nicht quantifizieren und damit auch nicht evaluieren.

gruß, kurt (der aber weiterhin nur 1x pro woche intensiv trainieren wird. bin ja kein profi, sondern nur ein - wie du schon gesagt hast - ein einfacher fitness- bzw. freizeitsportler:winke:)
 
Re: einmal abgesehen davon

Kurt - bist du eingentlich auch ein "native Speaker" bei den vielen orthographischen Fehlern jetzt? oder klemmen bei dir auch die Tastatur-Tasten?

MFG Siggi
 
Re: einmal abgesehen davon, dass...

hi kurt!
meines wissens nach franzose,der in kanada lebt...who cares?
das drain hab ich eigentlich als auslaugen des zns verstanden...wie auch immer,ich find die eigentliche message nicht uninteressant! im prinzip is das westside-prinzip ja ähnlich,da gibts ja auch sessions zwischen den eigentlichen einheiten(sledpull...).
hätt ich mehr zeit,würd ich vielleicht auch öfters trainieren,macht mir ja spass und irgendwie vermiss ich bei 2session/w das merkwürdige gefühl,ständig unter spannung zu stehn(der abstand zwischen den schweren sessions is etwas zu gross),ich denk, du verstehst was ich mein. würd in verbindung mit dem speedtraining sicher ein hübsches körperfeeling ergeben:)....
cheers,klaus
 
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Re: kurt...
Hallo klaus,

schau mal hier:
kurt... .
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