So, I’ve been reading through the book, Supertraining, by Yuri Verkhoshansky and Mel Siff recently and I have to say, it is loaded with high-quality information EVERYWHERE. There are so many valuable insights that it is hard for my feeble brain to keep up without getting so overwhelmed that I forget my own name. Accordingly, one of the topics that has caught my attention from reading this book is how the Central Nervous System plays a big role in controlling our body’s activities and performance output.
The CNS is comprised of the brain and spinal cord. The spinal cord has nerves that are able to receive and transmit signals within the body, including skin, joints, muscles, etc. This is important because strength can be impacted one way or the other, depending on the ability of motor units to be recruited and muscles to maximally contract from the nerve impulses. There could be major ramifications for the body to fully demonstrate its strength if there is an inefficient transmission of signals from the spinal cord to the working muscles. I like how Josh Bryant in his book, “Bench Press: The Science,” discusses the importance of your CNS’s functioning. He states, “Your CNS needs to be programmed to aggressively push through sticking points. Program the CNS and the barbell and muscles follow. The CNS is the general in the strength army, your muscles are troops” (p. 37).
In their book, Supertraining, Yuri Verkhoshansky and Mel Siff discuss the idea of strength deficit and how it is the difference between maximum strength (voluntary effort) and absolute strength (involuntary effort) in a given action. This deficit is the maximum strength potential not achieved during a particular movement. If the deficit between the two is large, then something needs to be done in order to spur the involuntary recruitment of muscle fibers. Exercises that focus on increasing speed-strength, then, should be targeted. Speed-strength is the ability to perform a movement quickly with no resistance or against light resistance. Plyometrics and other explosive exercises are examples of this that can come in handy to excite the nervous system and simultaneously recruit as many fast twitch muscle fibers as possible.
The phenomenon that enables the nervous system (and subsequent muscle function) to be enhanced after a high/explosive-force activity is called Post-Activation Potentiation. This after-effect phenomenon occurs because high-threshold motor units are recruited to assist in the muscle action. I like to think of the higher-end motor units as the elitist snobs that won’t go to a party serving Natty Light and hot dogs but will go when Sam Adams Utopias and Grilled Quail with Mango and Arugula are served. They don’t waste their time with small time affairs so they need to be enticed with a more lucrative offer. The lucrative offer in this case of muscle recruitment is the high-force movement. The explosive, dynamic activity sends out irresistible invitations to a plethora of motor neurons, therefore setting the scene to activate more muscle fibers in the muscle and subsequently, produce a strong and powerful contraction.
So, the question remains then: what should be done in terms of applying this knowledge? First, all of this CNS priming needs to be specific to whatever movement or action that you are doing. Doing a vertical jump before a maximum bench press test will not do anything but get you dumbfounded looks in the weight room. As a result, here are three examples that make more sense:
- Dumbbell (or Barbell) Jump Squat (before Squat): Use dumbbells or a barbell that comprises 20-30% of your 1RM on back squat. To perform the movement, hold the dumbbells at your sides (or barbell on your back), do a quarter squat descent, and then forcefully extend your legs and jump as high as possible. Land softly and repeat 2-4 sets of 3-5 reps.
- Plyo Push Ups (before Bench Press): Set up in the push up position. This can be done on an incline bench or the floor. Space your hands about the grip width you would use on a maximal bench press attempt. Lower your body down to the ground to the point where your chest touches the floor (or bench). Then, powerfully straighten your arms and explode in the air as high as possible. Land on the floor (or bench) and do 2-4 sets of 3-6 reps.
- Kettlebell Swings (before Deadlift): Set up with the kettlebell on the ground in front of you. Grab it with both hands and “hike” it between your legs like a football. While hinging at your hips, drive the kettlebell upward by aggressively snapping your hips forward. Repeat this motion for 3-4 sets for 8-10 reps.
The one thing to remember about using high-force movements is not to go-overboard with them. They are supposed to enhance your performance, so treat them as such. Overdoing them will only bring harm to your nervous system and put you at risk for injury.
Finally, the idea of moving weights fast and explosively can be incorporated while doing your warm up for exercises outside the big 3 as well. If you move the warm up weights with forceful intent, then this can be a wakeup call to your CNS to recruit more help in order to get the ensuing work done.
Thanks again for reading! I hope you enjoyed this excursion into the importance of the Central Nervous System and how it’s operation can really affect the outcome of one’s performance. Keep this information in your mind going forward and I think it can pay dividends with your training. Please let me know if you have any questions or comments. Take care and as always…SETTLE DOWN, SLACKERS!!!
Sources:
Bryant, Josh. Bench Press: The Science. Monee, 2019.
Dewar, Mike. “Dumbbell Jump Squat – Benefits and Technique.” BarBend, December 19, 2018, https://barbend.com/dumbbell-jump-squat/
Peterson, Craig. “How to Prime Your Body for Strength – The Central Nervous System (CNS).” Graspp Fitness, https://grasppfitness.co.uk/how-to-prime-your-body-for-strength-the-central-nervous-system-cns
Verkhoshansky, Yuri, and Mel Siff. Supertraining. Sixth ed., Rome, Verkhoshansky.com, 2009.