How can I know if my CNS is fresh enough to do speed work or special endurance. Is their any tests or protocals?
I don’t know other ways you can test it other than comparing performance to previous sessions. If my times where slower than normal (or my weights weaker) I would change the session to either technique work, SE, tempo, maintenance etc or just recover using sauna, contrasting, jacuzzi etc. depending on my following programme for the week.
I don’t think you can test except after the fact- to adjust for the next time. Someone who’s improving in leaps and bounds will probably end up at max most of the time- as the performance bar is moving up so fast. Another, close to their limit, will have to make more frequent downward adjustments. Stick with the basic guidelines and fine tune the intensities (95th to 100th percentile) based on experience.
How do you determine when to wait a day or do submax work? Could you switch from speed work to SP E if they are not 100% to work more of the capacity elements?
It’s possible, though, hopefully, not necessary too often, as the plan should alow for a good distribution of CNS loading.
If you find you have to make a series of adjustments, then a 10 day lowering of intensity might be required to get back on track.
How about sleep? Are there too many variables that you wouldn’t be able to tell CNS freshness from how much sleep you got?
what’s CNS?
what’s CNS?
Central Nervous System