How To Train Your Central Nervous System - Unlock Your FULL Strength & Performance
Summary
TLDRThis video explores the central nervous system's role in strength and performance, emphasizing that muscle training alone is insufficient. It explains the CNS's control over muscle fibers, the importance of motor units, and the size principle. The video advocates for brain training, including heavy lifting, explosive movements, and overcoming isometrics to enhance neural drive and muscle recruitment. It also discusses skill acquisition, neural pathways, and the significance of recovery to prevent CNS fatigue, ultimately highlighting the brain's adaptability in enhancing physical performance.
Takeaways
- 💪 The central nervous system (CNS), comprising the brain and spinal cord, is crucial for strength and performance as it controls muscle movement.
- 🏋️ Muscle fibers contract based on signals from the CNS, and individual fibers are binary, meaning they either contract fully or not at all.
- 🧠 The primary motor cortex in the brain contains a 'motor homunculus' that maps each neuron to a specific body part for movement control.
- 🔌 Motor units, groups of muscle fibers controlled by a single motor neuron, are activated based on the strength of the signal from the CNS.
- 📶 The size principle states that smaller, weaker motor units are recruited first, followed by larger, more powerful ones as effort increases.
- 🌱 Brain plasticity allows for the growth and adaptation of the motor cortex, enhancing control over muscles through practice and training.
- 🏃♂️ Training for strength involves sending stronger neural signals, which can be achieved through heavy lifting or explosive movements.
- 🤸♂️ Intramuscular coordination can be improved by practicing movements with high neural drive, like overcoming isometrics, to enhance muscle control.
- 🔄 Rate coding increases the volume of neural signals, allowing for greater motor unit recruitment and effort during exercise.
- 🎼 Learning new skills or refining movement patterns involves creating and strengthening neural pathways in the brain through repetition.
- 🧘♂️ Recovery is essential to prevent CNS fatigue and maintain performance, with chronic stress potentially impacting strength and skill.
Q & A
What is the primary focus of the video script?
-The video script primarily focuses on the role of the central nervous system (CNS) in muscle control, strength, and performance, and how training can be optimized to improve these aspects.
What does the central nervous system comprise of and what is its role in the body?
-The central nervous system comprises the brain and spinal cord. It is responsible for our thoughts, memories, personality, and for sending signals to move the body, which are then relayed to the peripheral nervous system for conscious control.
How do muscle fibers contract and what role do myofilaments play in this process?
-Muscle fibers contract by the action of myofilaments, specifically actin and myosin, which slide across each other, allowing the muscle cell to shorten as needed.
What is the motor homunculus and where is it located?
-The motor homunculus is a map of the body located in the primary motor cortex of the brain, where each neuron corresponds to areas of the body that one may wish to control.
What is the significance of the motor units in muscle movement?
-Motor units are groups of muscle fibers within a muscle that are all innervated by a single motor neuron. They play a crucial role in muscle movement by being the smallest contractile units that can be activated by signals from the CNS.
What is the Henneman Size Principle and how does it relate to muscle recruitment?
-The Henneman Size Principle states that motor units are always recruited from the smallest and weakest first, with stronger and larger units being added as needed. This principle explains the order of motor unit recruitment based on the strength of the neural signal.
How does the brain adapt to new skills or movements?
-The brain adapts through a process called brain plasticity, where the areas of the brain responsible for controlling new skills grow and thicken, increasing gray matter and cortical thickness, allowing for better control and coordination.
What is the role of rate coding in increasing the volume of a signal for muscle contraction?
-Rate coding refers to the process where more rapid signals cumulatively stimulate the motor neurons to fire, allowing for an increase in the volume of the signal as effort increases.
What is the significance of 'greasing the groove' in skill acquisition and how does it work?
-'Greasing the groove' is a training method that involves practicing a movement repetitively without incurring unnecessary fatigue. It helps to reinforce neural pathways and improve movement efficiency and skill.
How does the CNS respond to overtraining and what are the implications for performance?
-Overtraining can lead to acute CNS fatigue, which is temporary and recovers within a few hours. However, chronic overtraining can lead to a heightened state of stress affecting performance and general health, although this is more related to the autonomic nervous system.
What are overcoming isometrics and how do they benefit CNS training?
-Overcoming isometrics involve pushing or pulling against an immovable object, which helps in practicing the maximum neural signal for motor unit recruitment. This method is beneficial for CNS training as it allows for the development of stronger signals and improved muscle coordination.
Why is it important to include variation and unexpected elements in training?
-Including variation and unexpected elements in training helps to build more robust movement patterns, allowing for better adjustment to precise movement patterns and enhancing the ability to cope with unexpected situations.
Outlines
💪 Understanding the Central Nervous System for Strength Training
This paragraph introduces the importance of the central nervous system (CNS) in strength and performance training. It explains that the CNS, consisting of the brain and spinal cord, controls muscle movement through signals to the peripheral nervous system. Muscle fibers contract based on signals from the brain, facilitated by the primary motor cortex's motor homunculus. The paragraph also delves into the concept of motor units, which are groups of muscle fibers controlled by a single motor neuron, and how they are recruited based on the strength of the neural signal. It highlights the size principle, which dictates the order of motor unit recruitment, and distinguishes between upper and lower motor neurons, emphasizing the adaptability and plasticity of the CNS in response to training.
📈 Rate Coding and Brain Plasticity in Strength Training
The second paragraph explores the concept of rate coding, where the frequency of neural signals increases with effort, allowing for greater motor unit recruitment. It discusses the limits of motor unit recruitment, noting that untrained individuals can only access a fraction of their available motor units, while trained athletes can recruit a larger percentage. The paragraph also touches on the idea of brain plasticity, where the CNS adapts by growing and thickening the areas responsible for frequently used muscles, leading to enhanced muscle control. It describes how learning new skills and practicing movements repeatedly creates new neural pathways and connections, improving movement efficiency and skill acquisition, and how this process is crucial for developing strength and coordination.
🏋️♂️ Training Techniques for Intramuscular Coordination and Movement Patterns
This paragraph focuses on practical training techniques to improve intramuscular coordination and movement patterns. It suggests that lifting heavy weights or training explosively can enhance the neural drive, allowing for the recruitment of more motor units. The text also introduces overcoming isometrics as a method for training the CNS, which involves pushing or pulling against immovable objects to practice maximum motor unit recruitment. Additionally, it discusses the concept of 'greasing the groove' for skill acquisition, recommending repetitive practice of movements to reinforce neural pathways. The importance of including variation in training to create robust movement patterns is emphasized, as well as the need to incorporate external stimuli to develop reflexive movement patterns.
🧠 Recovery and the Impact of CNS Fatigue on Performance
The fourth paragraph addresses the importance of recovery in preventing CNS fatigue and its effects on performance. It clarifies misconceptions about the chronic fatigue associated with CNS fatigue, explaining that it is more related to stress and autonomic nervous system responses rather than CNS changes. The paragraph discusses the acute effects of CNS fatigue and how it can be mitigated through recovery, emphasizing that overtraining can lead to a state of burnout affecting performance and health. It also touches on the potential for training to improve resilience to stress and high-level exertion, suggesting that certain training methods may enhance focus and attention under fatigue.
🚀 Conclusions and Practical Implications for Training
The final paragraph summarizes the key takeaways from the video, highlighting the importance of a nuanced approach to training that goes beyond brute force. It emphasizes the significance of treating strength as a skill that can be developed through practice and variation. The paragraph also mentions the potential benefits of incorporating overcoming isometrics and other advanced skills into one's training regimen to enhance overall body control and awareness. Lastly, it discusses the importance of considering individual experiences and the lived experience of fatigue in training, suggesting that a combination of finesse and understanding of the CNS's role in performance can lead to more effective training outcomes.
Mindmap
Keywords
💡Central Nervous System (CNS)
💡Motor Cortex
💡Muscle Fibers
💡Motor Units
💡Henneman Size Principle
💡Brain Plasticity
💡Rate Coding
💡Intramuscular Coordination
💡Greasing the Groove
💡Recovery
💡Overcoming Isometrics
Highlights
Training your muscle is not enough; focusing on the central nervous system is key to tapping into true potential.
The central nervous system, including the brain and spinal cord, controls muscle movement through signals to the peripheral nervous system.
Muscles are composed of muscle fibers with myofilaments made of actin and myosin, which slide past each other to contract the muscle.
The primary motor cortex in the brain contains a motor homunculus, mapping the body's areas to control.
Action potentials as electrical impulses result in muscle movement, lasting 10 to 100 milliseconds.
Motor units are groups of muscle fibers controlled by a single motor neuron, organized in size and type.
Henneman's size principle explains the recruitment of motor units from smallest to largest based on neural drive.
Upper and lower motor neurons are distinguished, with upper neurons in the motor cortex controlling the lower ones in the spine.
Brain plasticity allows for growth and adaptation in response to training, affecting motor skills and muscle control.
Intramuscular coordination and skill acquisition involve learning and repetition to refine movement patterns.
Greasing the groove involves practicing movements repetitively at lower intensity to reinforce neural pathways.
Overcoming isometrics, like pushing against an immovable object, helps train the nervous system for max output power.
Recovery is crucial to avoid chronic stress and burnout, which can affect performance and health.
CNS fatigue is more related to acute effects and recovers quickly, unlike previously thought chronic issues.
Training can improve focus and attention under stress and fatigue, enhancing psychomotor vigilance.
Strength is a skill that requires practice for optimal power and performance, beyond just muscle size.
The video is sponsored by Squarespace, a platform for building websites with ease and a wide range of features.
Transcripts
this video was sponsored by Squarespace
training your muscle will only get you
so far if you want to tap into your true
potential then you need to focus on what
actually controls that muscle the
central nervous
system all of us have a vague idea that
the central nervous system is important
for strength and performance but how
many of you actually know what it is how
it works and how to Target it in your
training to make it more
efficient keep watching and find out why
all all training is brain
training simply put your central nervous
system refers to your brain and your
spinal cord as well as being responsible
for our thoughts our memories and our
personality this is also where signals
to move the body originate and they are
then fed to the peripheral nervous
system allowing for conscious control
over our body your muscles are made up
of thousands of muscle fibers tiny
muscle cells that can extend and
compress together in order to length and
shorten the muscle and move the
corresponding joints they can do this
because they're made up of tiny
myofilaments these in turn are comprised
by actin and meios you don't need to
know the details but these proteins
essentially slide across each other
allowing the muscle cell itself to
shorten as needed when enough muscle
cells shorten the muscle
contracts note that individual muscle
fibers are binary they either contract
or they do not contract they can't
contract slowly and nor can they
contract halfway to give you a rough
idea the bicep contains somewhere
between 200,000 to 500,000 muscle fibers
but in order to contract those muscle
fibers you first need to send a signal
from the brain your intention to do so
inside the brain therefore is a region
known as the primary motor cortex this
contains a map of the body known as the
motor homunculus where each neuron
corresponds to areas of the body You may
wish to control an electrical impulse as
an action potential it results in
movement in the corresponding part of
the body note that each action potential
only lasts for around 10 to 100
milliseconds depending on the muscle in
question so in order to sustain a longer
contraction that actually requires the
continuous firing of multiple motor
neurons rather than just one for a long
time when you decide to bend your arm a
signal begins life at the corresponding
part of the motor cortex and then makes
it way down the spinal cord to the
neuromuscular Junction to act upon or
innovate the muscle in question but
here's the key thing to understand about
all of this the signal does not cause
the entire bicep to move and nor do
signals act upon the hundreds of
thousands of muscle fibers individually
instead they act upon the motor units
motor units being groups of muscle
fibers within a muscle that are all
innovated by a single corresponding
motor neuron these aren't discret little
bundles of fibers like you might imagine
but rather interwoven and Scattered
throughout the muscle seemingly at
random however the motor units are or
organized into smaller and larger groups
of muscle fibers to get big ones and
small ones likewise some consist of the
powerful type 2A and type 2x muscle
fibers whereas others are comprised of
these slower but more efficient type 1
fibers motor units do not mix their
fiber types as you may expect the number
of motor units in any given muscle
varies greatly depending on the muscle
in question and genetic variability
however the average bicep will contain
somewhere between 300 to 800 motor units
these being the the smallest contractile
units of the muscle the strength of the
signal sent from the brain will
determine how many motor units are
recruited at once weaker signals will
recruit only a few of these smaller
motor units as these have a lower
activation threshold but as the neural
drive or effort increases and the signal
becomes louder this will also be enough
to activate the larger and more powerful
motor units this means that motor units
are always recruited from the smallest
and weakest first with the stronger and
larger units being added as needed this
is Henman size principle I talk about it
all the time on this channel as I was
editing this one I realized that I
should probably mention the distinction
between the upper motor neurons and the
lower motor neurons so the upper motor
neurons are located in the motor cortex
and the lower motor neurons are located
in the spine but it's the upper motor
neurons that control the lower motor
neurons so this doesn't really change
anything just thought it would be useful
for you guys to know as we're trying to
make this a a complete description of
the central nervous system it's the
uppermost neurons that are organized in
that homuncular kind of shape and just
to explain that a bit more this isn't a
brain area it's just the way that the
motor neurons are organized which kind
of looks like this sort of misshapen man
because you have more motor neurons
representing parts of the body you have
more control over and fewer where you
have less control useful to know this
distinct from the sensory motor
homunculus which represents your
appropri perception and your feeling
they look kind of similar because you
tend to have more sensation in areas you
can control more but they're not exactly
the same seeing as action potentials are
binary you might now be wondering how
the volume of a signal can increase the
answer is rate coding that is to say
that more rapid signals are able to
cumulatively stimulate the motor neurons
to fire as effort increases so does the
rate coding where things get really
interesting is in noting that nobody can
recruit 100% of the motor units
available to them at once untrained
athletes in particular can recruit
somewhere from 30% to 75% of their motor
units maximum depending on the muscle in
question and again individual
differences trained athletes however can
recruit anything from 80 to 95% of the
motor units take these figures with a
grain of salt however as you'll see them
vary depending on the study but as you
can see adaptations within the nervous
system are what will lead to massive
increases in strength before training
you literally have huge motor units
capable of amazing strength within your
muscles that you can't access this goes
a long way to describing Noob gains but
it could also mean that you're missing
out on a a lot of potential strength
even after you've grown your muscles to
be bigger in size fascinatingly we know
that cellists for example have
physically larger areas in their primary
motor cores responding to their fingers
brain plasticity the ability of the
brain to change shape to adapt to the
requirements placed on it ensures that
these often used areas actually grow and
thicken the same is very likely true for
athletes as you learn to control more of
the muscle this would theoretically lead
to an increasing gray matter and
cortical thickness in that part of the
brain making your little motor
homunculus even more misshapen and even
more
buff think of this I can wiggle my ears
because I learned the muscle control
necessary to do so almost everyone can
do this because they have the necessary
muscles but it's through training and a
misspent youth that I was able to gain
control over those muscles the same
thing happens over specific motor units
throughout your skeletal muscle you can
move move your bicep but you can only
move part of it and thickening the
muscle fiber through hypertrophy
training won't change that we call this
process intramuscular
coordination there's another side to all
of this too motor patterns and skill
acquisition learning new skills does not
result in changes to the muscle all of
this resides in the brain and
specifically the motor cortex once again
as you repeat movements over and over
you create connections between different
parts of the motor map neurons that fire
together wire together literally
reaching out and forming new connections
to allow signals to cross from one to
the other thus new neural maps are
created corresponding to particular
movement patterns and reaching from the
primary motor cortex to the premotor
cortex which helps to plan and prepare
movement the supplementary motor cortex
which helps to initiate movement
sequences and coordinates the two sides
of the body the basil ganglia which
assists with voluntary movement and the
cerebellum which fine-tunes motor
actions the more you rehearse these
movements the more efficient the
pathways become repeated firing actually
insulates the pathways causing long-term
potentiation meaning that one neuron in
a sequence more readily innovates the
next pruning also occurs removing
unwanted connections take an untrained
athlete and asking to throw a punch and
you'll see a pattern in the brain that's
kind of fuzzy with the signal leaking
out into other neighboring regions
accordingly their whole body will be
somewhat tense they might hold their
breath they might be contracting their
bicep actually slowing down the movement
their shoulders will be up and tense I'm
describing myself here by the way even
if they know what to do consciously
it'll be very hard not to make these
mistakes because a strong enough signal
to throw a punch will light up unwanted
areas of the motor cortex in a trained
athlete however the the signal will be
much more precise and refined a trained
martial artist can throw a powerful
punch while keeping the rest of the body
entirely relaxed breathing completely
normally all the while the sequence may
also be wrong in the untrained
individual perhaps the hip turns too
late in the movement or the body doesn't
turn enough they have to actively
concentrate to get this part right on
all those things at once whereas it's so
ingrained for the professional as to be
like riding a bike literally because the
movement pattern is learned in just the
same way that riding a bike is crucially
though it's also possible to include
external stimuli in these movement
patterns which helps us to develop
reflexive movement patterns so for
example if someone kicks me low I tend
to use a lower block to stop it without
thought thanks to years of karate when
you ride a bike you take into account
feedback from your appropria setion an
equilibrio setion constantly adjusting
position to remain balanced on the bike
even as you nearly fall when you drive
you likely stop at a red light without
needing to consciously remember to do so
these neural pathways are so strong and
so ingrained in us that in some cases of
traumatic brain injury individuals who
have completely lost their memories are
still able to play the piano
flawlessly the premotor cortex plays a
particular role in movements Guided by
external
cues we call this kind of coordination
intermuscular
coordination okay so that's how the
central nervous system works and why
it's so important an for developing
strength and coordination but how do you
go about training it well if you want to
improve your intramuscular coordination
your ability to contract more of a
single muscle then you need to practice
sending a stronger and stronger neural
drive a stronger and stronger signal
with effort this means you need to lift
heavy and or explosively that's 80% of
your one rep max and above although some
studies suggest that this needs to go as
high as
95% when you lift lighter weights for
high rep ranges like a bodybuilder you
simply aren't sending the strongest
signal possible unless you also move
highly explosively this is one reason
that bodybuilders who lift for higher
rep ranges will not develop quite as
much strength as powerlifters they
simply don't practice it bodybuilding
isn't useless other very beneficial
adaptations occur such as developing
strength endurance and increasing the
Mind muscle connection sometimes between
lesser used muscles you know you want to
contract your obliques or whatever
[Music]
there's another way to train this Max
output power as well though and viewers
of this channel already know the answer
overcoming isometrics that means pushing
or pulling against an immovable object
trying to push down a wall or pull apart
a thick piece of rope bend a piece of
iron this works so well because it lets
you practice sending the maximum signal
from motor unit recruitment thus you get
better at sending that stronger signal
thanks to once again rain plasticity
unlike lifting a one rep max this also
allows you to send that maximum signal
from for longer the strength curve means
that only a small portion of a maximum
lift actually involves maximum strength
you know momentum plays a role and it
allows you to do all that without
creating as much muscle damage and
therefore without incurring such a high
recovery demand basically you can do it
more often I've made videos on this in
the past so I won't go into it in a lot
of depth here but this is one way to
train your nervous system specifically
I'd also recommend the channel No Limit
squad for a far more detailed
instruction on using over coming
isometrics overcoming isometrics can
also be useful in other ways for example
it actually encourages reciprocal
inhibition meaning it can teach you to
relax the antagonist muscles increasing
movement efficiency power output and
mobility and again this is due to
changes in the central nervous system as
for training the movement patterns the
key is simply to remember that strength
is also a skill and skills are learned
through repetition the goal here then is
to practice movements repetitively but
without once again incurring unnecessary
fatigue this is where greasing the
groove comes in very useful if you want
to learn to perform handstands perfectly
for example you need to put in the Reps
and the time just like playing the piano
and greasing the groove would mean
practicing a handstand every single day
and because handstands are more about
skill than strength if you train them in
that way doing just a couple of reps at
a time then you can actually get away
with doing this spacing the sessions out
throughout the day like this also has
other advantages specifically it allows
you to repeatedly activate the neural
Pathways while also giving them time to
reset in between repetitions this is
referred to as spaced learning and it's
more often used to refer to things like
revising for a test the same also does
apply here to the extent that if your
workout includes a skill like a
handstand it might make sense to
practice it three times through the
workout or your routine you know the
beginning middle and end rather than all
at once the same can also go for
practicing perfect squat technique using
a lighter weight than you would do
during training because you're
reinforcing those movement patterns
you're going to make the movement
stronger and more efficient so that when
you do add the weight back on at the gym
you'll therefore be better at moving it
repeating the same movement perfectly
over and over will help you to refine
your Technique more and more and this
becomes increasingly important for
skills-based movements like calisthenics
parkour gymnastics or martial arts but
even if you're not interested in those
things I recommend that everybody try
and learn some more advanced skills like
this simply because the body control and
awareness that it will give you through
the central nervous system will bleed
into everything else you do you'll move
more without holding your breath you'll
be able to control your scapula and your
pelvis and so much more but there are
two more elements to consider as well
one is that you don't want to only
rehearse perfect movements you also need
to add variation and unexpected elements
that might mean doing handstands on
uneven surfaces for example and the
reason for this is that it Alters the
inputs and it gives you more practice at
adjusting the precise movement patterns
as Nikolai Bernstein says it builds more
robust movement patterns this is another
concept I like to discuss ad nauseum but
that's because it's so important to
remember and it's so often overlooked I
recently discussed this on a podcast
with Gregory who has an excellent Kettle
bow Channel that I recommend Liber stuck
I recommend checking out the full video
but here's a clip that summarizes what
I'm talking about Nikolai Stein
neurophysiologist describes it as
creating more robust movement patterns
so like instead of making instead of
there being just one area one direct
line where you're really strong you've
got like a little bit of wiggle room
because you're used to moving in
slightly more Dynamic ways and um in the
in the book the brain that changes
itself there's a really good analogy
which is like when you're rehearsing a
movement it's like going down a ski
slope and if you take the exact same
route every time then you create this
really deep de Groove in the in the
slope which means amazing at going down
following that Groove but you're not
going to be able to go anywhere else
because that's all still thick snow
whereas if you take a slightly different
path every time you're you're creating a
a wide flat surface like he wasn't
talking about it in Fitness but it
priced so well and now and now you you
can make a slight mistake without being
at Serious injury because you're because
you've got those more robust uh movement
patterns and then that's that's exactly
what you're doing with something like a
kettle B one of the things that's so
cool about it is that it is slightly
different every time you are those
awkward angles but if you're learning
using a lighter weight to begin with
you're building up you know the motor
patterns you're building up the the
tendons the fascia the the supporting
muscles so that you can deal with the
slightly unexpected you know like when
my kid runs at me and leaps into me when
I'm squatting on the floor and I'm not
expecting it like she has no regard for
my health or safety and like but I can
usually cope with it because like and
it's also important to remember to
include the inputs in your practice if
you want to get good at hitting a ball
you need to practice hitting a ball not
just swinging the bat finally I want to
briefly touch on recovery and the
concept of frying your central nervous
system this is a big issue for athletes
who are worried that overtraining will
burn out their nervous system leading to
a complete loss of strength or just
massively decreased performance and this
is something that powerlifters typically
see in particular if they try and
increase the weight on their Max lifts
over a sustained period unless they want
to see a plateau or regression in
strength they need need to actively
recover as part of their workout but
it's important to consider the context
here this actually has very little to do
with the central nervous system new
research shows that while you can
fatigue the nervous system it's actually
a acute effect and it recovers within a
few hours maximum this is not a chronic
issue we know this from measuring the
strength of the signal at the
neuromuscular Junction after 30 minutes
to a few hours it's back to normal so
the signal is just as strong so why does
over training make you feel weaker why
do you feel like your nervous system is
spent well chances are that it's a lot
more akin to what we think of generally
as burnout chances are that it has more
to do with your autonomic nervous system
rather than your central nervous system
you know your fight or flight response
and your recovery that is to say that
over time placing too much Demand on
your nervous system means being in a
heightened state of stress for long
periods a high allostatic load that can
in turn have a cumulatively negative
effect for performance and General
Health essentially chronic stress isn't
good for you who'd have thought but this
can then lead to disregulation of the
HPA axis neurotransmitter depletion
potentially insomnia loss of motivation
and the accumulation of issues such as
injuries and even lowlevel infections
the truth is it doesn't really matter
what the precise mechanism is here what
matters is that you give yourself a
break and don't push yourself
continuously and the autonomic nervous
system and the central nervous system
are linked we know that chemicals like
adrenaline make us stronger allow us to
tap into greater recruitment of muscle
fiber so if you're completely spent and
burned out then you're not going to be
able to recruit as much strength if
you're very tired you're not going to
feel as strong it's very simple really
adrenal fatigue is not actually a
scientifically accepted term at the
moment but you know something like this
is happening you're exhausted from being
stressed all the time and you're not as
strong as a result it's not rocket
science can you train yourself to
improve resilience to long-term term
stress and high level exerion well many
believe it's possible and there's a lot
of evidence to suggest it is this is one
objective of military training and it's
also seen in the likes of the Bulgarian
method here athletes use their maximum
lifts daily and reportedly go through a
period of immense distress that they
refer to as the dark times before
emerging the other side often with
immense displays of strength I recommend
watching Alexander bromley's video on
CNS fatigue as it's very interesting
that's he talks about that one more
addendum it's interesting that the
studies also actually show that it's
endurance training that causes more
central nervous system fatigue so that
is to say that heavy lifting isn't quite
as fatiguing for the central nervous
system you know as as we thought that
said it's important to think about
people's lived experience here we know
that you can become very fatigued from
doing heavy lifting so it's always
something to bear in mind but really The
Chronic fatigue that we associate with
CNS fatigue has more to do with kind of
like the sort of tired might experience
after a very busy period of work than it
does with any kind of neurological
change affecting muscle
contractions but in the short term CNS
fatigue might actually be the problem if
you find that the fog is descending in
the latter rounds of a fight for example
that might be because your CNS truly is
fried the good news is that there's
evidence that you can improve this
capacity with training too as I've
described before J Santana trains his
athletes to improve their psychomotor
vigilance to do this this he trains them
to the point of fatigue and then has
them perform tasks that require Focus
things like dodging pool noodles chess
boxing might offer similar benefits and
again we see similar stress inoculation
training used by certain military groups
whether this kind of training results in
more efficient synapses increased
neurotransmitter receptor sites or some
alternative adaptation again it doesn't
really matter the result is the same we
can improve focus and attention under
stress and fatigue through training
so is this going to drastically change
your approach to training well this time
it might actually have a big impact I
hope if nothing else that shows that
Brute Force approaches to training
aren't always the most effective
sometimes a little more of finesse can
have a superior result it also should
show that it's not all about strength
you can move with power and Grace and
develop the reflexes of a ninja in a
manner completely divorced from strength
training I hope it's encouraged you to
just practice your movement and maybe to
incorporate over coming isometrics when
it does come to strength remember
strength is a skill treat it as such and
you can tap into some huge reserves of
power and
performance so hope you found this video
useful and interesting guys if you did
then please leave a like and share
around if you like this kind of training
that goes beyond just you know lifting
dumbbells to grow bigger biceps and
instead focuses on every aspect of human
performance from strength to endurance
to uh Focus then you might like my ebook
training program super functional
training 2.0 I'll leave a link in the
description down below there's a slight
discount on over summer but either way
really appreciate you guys watching and
I'll catch you next time bye for
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