-: Now we're gonna go over the principles
for designing a neurological workout
for a neurological phase.
So we have speed and strength
are kind of gonna be the two things
that we're looking at, right and you could--
I don't care what you call these things.
Like if you want to say, well, there's
like power in between and you expl...
Like all the different ways of qualifying strength,
really what you need to understand is like
this is training the ability
to recruit fast twitch first.
This is momentum training
and this is load-based training.
That's really what it is, right, so.
Here it's going to be smaller reps.
The time under tension gonna be really low.
Like one to six seconds, right, 'cause obviously
the concentrics are extremely fast
and we're really no focusing on
the eccentric at all.
Limited eccentric, if you look at a lot of
dynamic lifts, you know, like in Olympic lifting.
They just drop the lift, they literally don't even
do even do the eccentric portion
when they are doing their speed work stuff right?
The only reason that if we were doing like plyos
and we're doing like jumps or something for
acceleration, the only reason we would focus
the eccentric is because what goes up must come down.
Right? If we could jump up on top of a box we don't
necessarily jump down if we're doing speed work.
We jump up on the box and then we step down, alright?
Unless we're training the reactive quality
and then we're just focusing on landing
but our goal isn't to land and then let our body
go through a full eccentric our goal is to land
and then stiffen up and react to a concentric.
When we're looking at that plyometric stuff.
A lot of rest here 'cause that fast twitch stuff
requires more recovery and because we're doing
fast twitch but we're also doing a massive
higher intensity, higher threshold, neurological contraction
meaning we now need more time for those neurotransmitters
and ATP to be reestablished in that synapse.
So that becomes much more, technically it takes
more ATP and synapse release for fast twitch fibers
to be recruited so if you don't release as much
it's only slow twitch so when the nerve impulse
is firing nice and slow and steady you release those
neurotransmitters at a slower rate,
and you get mostly slow twitch.
When the signal gets sent at a really high frequency
that calcium floods in at a higher rate,
you get a big dump of all those neurotransmitters
and if that's sufficient enough it creates such
a chemical change there that now we activate
the fast twitch fibers okay.
So that's why there's a longer rest there,
because if I dump a ton of those neurotransmitters
out that's more that I have to recycle and also
that much more ATP I have to replenish.
That's the reason that if I'm doing fast twitch stuff,
speed stuff, my longest rest intervals are gonna be there.
Now, you may not be breathing hard
from that type of fatigue, right,
you probably shouldn't actually, to be honest right?
But you still need that recovery time.
So even though you may not feel like you need it,
if you go back and you do that
too soon what will happen is
you'll be able to perform the movement
because it's a low enough load that you're going
to be able to create momentum but what you'll notice
is the amount of momentum, the explosiveness that
you generate will be less, right?
And that's something that's sometimes hard to see, right?
Which is where things, like, you can use devices
that are gonna measure force production
or speed or acceleration those type of things
can show, like okay, how much recovery do you need,
when do you lose the ability to do those contractions
in a workout, right, so that you've reached the end
of your volume because once you get to the point
where you're no longer actually getting those
fast twitch fibers really to go, well guess what?
You're not training them you're not training that motor
pattern as efficiently right and now you're going to start
shifting over to a more of an
efficiency energy-based stimulus right,
if you want to really focus on
those fast twitch things you gotta make sure you've
got adequate rest and you don't over do the volume
of that work beyond what you can continue to contract
in this dynamic fast twitch dominate fashion.
And lastly, that intent, huge explosive concentric.
And when I say explosive it needs
to be like from initiation right?
So not like oh slow and they bluh.
So you'll focus a lot on these with exercises that
are loaded in the lengthen position.
So that you can basically, that's the hardest part
you overcome that inertia right there and then boom
you got momentum the rest of the rep is very light
that's the most optimal way to get the stimulus.
Once you've gotten that stimulus wired in then you
can look at doing things where there is a proponent
decelerating you and you can actually flip it.
You can pick something where you are like pushing into
doing a bench press with band right?
Where you're exploding from the bottom and you are
using the band to kind of slow you down.
That's taking that skill and then trying to apply
it to other parts of the rep.
So trying to get those fast twitch fibers
to stay engaged longer in the rep.
You can't get that if you haven't
first established this.
Our strength qualities, right.
Still little rep, the big difference is
this is going to be load that
can generate momentum with.
I don't necessarily need to
be able to generate momentum here.
These are going loads that if I can move slow
my intent still needs to be maximal so that
I'm recruiting as many fibers as possible
but I don't need to move the bar slow.
The whole thing is that it's powerful like I'm trying
to accelerate and move the bar as fast as I can
the whole rep but the load shouldn't allow me to generate
much momentum if any at all, okay?
A little bit more time and retention allowed,
because the reps are going to be slower as well.
Controlled eccentrics on this 'cause now that eccentric
is now trainable because I'm doing that eccentric right
I'm able to get a lot of tissue involved in that as well.
And even overloading the eccentric like with
eccentric hooks or extra resistance,
eccentric from a partner or assisted concentrics,
lots of different ways so we can overload that
eccentric as part of this type of training too.
That'll tend to be kinda actually like overlapping
with the hypertrophy 'cause we'll get more mechanical
damage with that so that could be an important component
of how much eccentric I have in this depends on
whether or not I'm trying to get a little bit of a
hypertrophy response with this as well.
So the more I'm trying to also get hypertrophy
the more eccentric I might throw in there the more
I'm trying to actually kinda deload that system then
I'll make this less eccentric dominate right?
So you're using little bit faster eccentrics
definitely not overloading them.
Still fairly long rest intervals, but because we are
not doing as much slow twitch work the rest intervals
can be a little bit shorter, right, still.
Two to four minutes rest and very neurologically efficient
individuals this could go five to seven minutes
but it tends not to be as much as this,
now if you are a power or speed athlete that's switching
over to a heavy phase and you already have this quality,
That gonna be probably the scenario where
you're gonna need the longer rest,
because when you get over those heavy loads,
if you're still applying that intent,
you're going to be using a lot of fast twitch
and a lot of slow twitch now and it's going to be grinding.
So your rest intervals may still be this long
but if your not very efficient at getting a lot of
fast twitch going first then those rest intervals are
going to be slower, I mean lower because you're not
burning through as much ATP in the nervous system,
you're not depleting those neurotransmitters you're
not dumping out as many of them you're actually
just recruiting more muscle fibers so that different
synapses are working not individual synapses working
to a greater degree, if that makes sense.