I understand that most recovery methods have a holistic effect on the organism and help to regenerate both the muscular system and the CNS system.
However, given that CNS stress apears to be the limting factor for the amount of high quality speed training that a short sprinter can undertake, does anyone have practical ideas and/or theories about how to focus our recovery efforts on maximally regenerating the CNS? Which methods are most effective for CNS recovery, which have minimal effect on CNS?
Is there a tradeoff between CNS and muscular recovery? That is, does CNS recovery interfere with muscular recovery? Or is there a synergistic effect between the two? I would think the latter but would be interested in hearing the group’s opinion.
I think contrast showers help CNS recovery as well.
I don’t know about the synergistic effect; for those that have access to good massage do you find yourself performing much more 95% work than before you had access?
With our athletes, during GPP through SPP, the emphasis is on muscle recovery (3:1 v. CNS stress training - massage/no tempo runs/EMS). During the SCP phases, the emphasis is more on CNS recovery (2:1 - contrast water applications/tempo runs/increased relaxation drills).
Transition periods contain no CNS stimulation or emphasized strength enhancement work. Depending on the athlete and subsequent SCP, there may be some low level EMS and light massage sessions.
can you describe your typical GPP/SPP weekly routine?
thanks,
Chris
I’ll try not to bore you with too many details. I should add that these are HS athletes (non XC) and that the GPP for our training year plan begins early Fall.
Our GPP/SPP includes multiple training stages where tests are typically performed at the end to assess conditioning levels and readiness for the next one.
The only “running” we do in the 1st 3-4 weeks is test runs in the 1st week. In addition to intensive body circuits and extensive suppleness work, plyometrics are performed only once per microcycle. In most cases, sprint work (starting with 10m) and free weights may not begin until the 4th or 5th week.
During SPP, we progress to maximal sprint work. Depending on the athletes’ readiness level, we incorporate intensive plyos with alactic sprints (95%) or do plyo-runs. 1Hi(alactic/strength)+2Lo(massage/EMS)+2Med(circuits/medball)+2Lo(rest).
Originally posted by Charlie Francis
TMSSF
Please describe the time of year and training conditions during your GPP.
From the 2nd week of September through early October. In this region (far southeast MA), these athletes very rarely compete or practice during the summer. By the time we see them again, their fit-for-sprint levels are low.
The duration of training is typically 1.5 hours and builds up not exceeding 2.0 hours. All activities during both phases are performed on grass. You may remember the young lady in the Video Analysis thread of the 2002 forum.
The good thing about this period is the weather (low 70s, low humidity), the well manicured football lawns, and reduced geese poop! :saint: Last season worked well since we were able to get in several microcycles of responsive alactic work prior to SCP. In addition, CF.com was extremely helpful!
One thing I might add is that we treat the winter competition period as special preparation. Though these athletes have competition obligations, we use it as training. Nothing more.
We select certain competitions to assess incremental goals within an event, with the confidence that it will all come together during the final 3-4 weeks of the period.
