Charlie,
I am training in the GPP phase, am a 17 yr. old athlete with developing (In need of developing as much as I can at the moment) strength levels. Over the last two weeks, weeks 3 & 4 of my GPP, I used EMS sessions M,W,F cranked as high as I could stand on the prescribed muscle groups for 6 sessions 10/50. Even though I have the Forum Review, CFTS, and Speed Trap, I cant figure out whether to stop, keep going with it in terms of sessions, and how to distribute it in terms of weeks and session #'s. I am currently on a quickness/explosiveness lifting program based around your teachings (acc. dev/plyos/explosive med ball/ lifts such as power cleans, jerk press, etc).
Help me with what to do now, when to keep going, and when to stop.
I am bypassing tonight’s hourlong session because I don’t know whether to go with it or not.
–Smoot
Another quick question: I lose an hour of sleep or more each night I do this. I know that 8 hours is ideal after a CNS day to regenerate strength levels. What is better: 6.5 hrs. of sleep + EMS or 8 and no EMS?
Give yourself a break to allow for the consolidation of the gains from the EMS (You won’t feel them for 10 days or so) and to allow the gains to be incorporated into the rest of your training. You can return to the EMS after the indoor season is over.
Bumping this thread as its one that I feel I need help on also.
Charlie, after using EMS with great sucess indoors, I wish to incorporate it into my outdoor preparations. I was using it in Max.Strength mode 3 times a week. The layout was:
Session 1: Quads and Hams
Session 2: Abs,Lower back and calves
Session 3: Quads and Hams
Having done a lot of reading into EMS I don’t wish to lose the gains I’ve got from EMS by OVERUSING it and for all my hard gains to then reverse. How would you use EMS now in the training programme for some one looking to peak for the Nationals in July (Last weekend in July)? Would I use some kind of tapering working backwards from when I want to peak? Or would I start a 8 week programme (starting in May) continuous taking a break before the trials? If so how long a break - does the 10 day rule apply here.
Why abs and how are you doing the calves?
Check the graphs in CFTS - you’ll see that I suggest using EMS in the second two weeks of a three week max strength block but this can be adjusted depending on needs, athlete’s training age, and on the length of the prep period.
Cool…thanks Charlie…I have a look at the graphs later on today…As for EMS on the abs, I was doing that for strength endurance to compliment the core and ab work I do in the week…If you think its not necessary I’ll drop it. I do the calves as suggested by the Compex programme. I place the pads on gastroc and use in max strength mode. I do this on tempo days (Tuesday or Thursday).
Charlie and others Need a little advice…I did look at the graphs but found it hard to relate to my current situation - I’m still competing quite regular in my 8 week EMS programme. Comps being on a Saturday. There is a mixture of minor club meets and big overseas meets. Should I still aim to hit my 3 EMS sessions a week of should I drop the Friday Ems session and just stick to doing the Monday and Wednesday sessions? My EMS layout is as follows: (note- its the last thing I do before bed on speed/weight days)
Monday: Quads,hams and time permitting Glutes and lower back.
Wednesday: Quads,hams and glutes
Friday or Saturday: Quads,hams,glutes and lower back.
I’m using Compex Sport 500 on max strength level 3.
My one point woudl be don’t neglect the glutes, I’ve found EMS keeps those glutes firing really well and if you believe the physios this is a major issue to be addressed.
As for racing, after about 10 sessions of EMS you will have achieved most of the gains you got from using it, if competing breaks up this schedule a bit maybe this timeframe will be dragged out to 4-5 weeks rather than 3?
I was just thinking EMS might be an interesting thing to use during SPP3 in the run up to a 3rd peak (assuming you have one). Maybe you could have your 7-10 days of submax following your major champs and towards the end of this period start to use the EMS again along with maintainance weights just to push those strength levels back up again before you unload for your final seasons peak!?
Thanks for the feed back Steve and TC. TC that sounds like a good way forward…I’ll make an effort to fit in the glute work. I’ve seen a massive difference in my acceleration after only 1 weeks work along with weights of course. Would it feasible to say do glutes and lower back on a tempo day - in my case Tuesdays and Thursdays? Or would the overall EMS exposure be too high?
Hams + Quads = Mon/Wed/Friday (if not racing)
Glutes + Lower back = Tues/Thurs
Nothing Sat and Sun…
I was also thinking rather than lose that one day at the end of the week through competition, could i replace the friday session with a session done after a meet…say a Saturday evening? I was thinking this because in essence a meet would replace what would be a speed session anyway…
If you are seeing (and feeling) improvement on the track then CNS exposure probably isn’t too high! I think it is just a matter of experimenting and making sure that it doesn’t affect your track work. If SE times are advancing then you are progressing! Keep us up to date so we can all learn from your experience.
So I am about to go do a HI session. But I won’t have more than 2 hours after my weights to do EMS because I have to go to work. Is it even worth doing EMS tonight when I get back from work after 5-7 hours of standing on my feet, lifting stuff, etc.
It’s pretty low intensity stuff that I do though, so theoretically muscle glycogen won’t be depleted.
Can I still get some good contractions? If I just pay attention to hydration at work, will I be fine later tonight for EMS?