If you were to create your own workout, there would be a
variety of options from which to choose. These might include bodybuilding-type
methods of prefatiguing your muscles, running before you train, running after
you train, alternating between high intensity and low intensity, HIIT, pyramid
sets, and so many other possible components that you could put into a training
day. There are many ways to program a day, to a week, to a month and beyond. In
this post, I’ll be talking about how to set up a training day for an athlete or
for anyone who wants to train optimally for a competition.
The principle is simple. You should set up the day to start
with the most neurologically taxing activities, working towards the least.
The most neurologically taxing activities are things like
your sport, specific sports training, sprints, agility work, and jumping. These
are all activities that require a high level of coordination, power, and high
central nervous system (CNS) activity. Ideally, exercises and activities like
this will be prioritized before beginning to perform others.
Next on the high to low CNS hierarchy are lifts like maximal
effort work (1RM-5RM), olympic lifts, and dynamic effort training. Exercises
like these are a step below the ones mentioned above but are nonetheless very
important. These will help increase your strength potential and build a bigger
foundation to perform better as an athlete.
At the bottom of the hierarchy is accessory work such as
hypertrophy training, muscular endurance, aerobic work (unless you are a
distance runner), and all the other little things to add the icing on the cake.
The specific exercises performed at each step will vary from
athlete to athlete and sport to sport. However, the general principle remains
the same: organize your training day from
highest to lowest neurologically taxing tasks. This hierarchy will help optimize
your training session, allowing you to reach the best performance possible.
Ryan Goodell, CSCS
For consultation/personal training/coaching inquiries email:
ryangoodell@weightsandstuff.com
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