Mar 16, 2020
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Want to instantly jump higher? Warm-up to a heavy single somewhere between 85% of your one rep max or greater. Rest a couple minutes. Then t
https://blogs.gopherperformance.com/2018/09/french-contrast-method-jump-higher-with-potentiation-complexes/
Have you been looking for a training modality that can rapidly deliver gains in speed, power, and vertical leaping ability? If you want to g
https://www.trainheroic.com/blog/3-french-contrast-workouts-for-improving-acceleration-vertical-jump-and-change-of-direction/
Athletes can achieve great results by harnessing the power of potentiation and efficiency and applying it to selective ballistic endeavors s
https://simplifaster.com/articles/how-to-jump-higher-using-french-contrast-and-potentiation-clusters/
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https://youtu.be/MCLpeGqyzQI
https://www.researchgate.net/profile/Robert-Newton-4/publication/284079602_Training_for_improved_vertical_jump/links/5a122f12458515cc5aa9d0f4/Training-for-improved-vertical-jump.pdf
(For Adam)
Charlie Francis on CNS fatigue
”CNS fatigue is reached when the “by-products of high intensity exercise build up to a point where the CNS impulses (necessary to contract the muscle fibers) are handicapped.”
According to Francis, this is caused by:
High-intensity work occurring too frequently in a training cycle
Too much high-intensity volume in a single training session
Introducing high-intensity training too rapidly into a training program when “residual fatigue still exists.”
Francis offered examples of high-intensity, CNS-taxing work:
Sprints at maximum speed or 100% intensity from 30-120 meters
Heavy weights allowing only a few repetitions (2-5)
Explosive jumping and bounding (plyometrics)
Whenever athletes focus on maximum speed or explosiveness, they tax their CNS. “Low-intensity workouts (65-80% 1RM) leave the CNS relatively intact,” Francis explained. Recovery from CNS work requires at least 48 hours before a similar dose. During this period, the athlete should undergo recovery strategies to restore homeostasis.
“At the highest levels of sport there is a quantum increase in CNS output for every increment of improvement. A 95% effort might require 48 hours of recovery, whereas a PR (100% effort) might require 10 days of recovery,” Frances stated.”
https://simplifaster.com/articles/central-nervous-system-fatigue-effects-speed-power-athletes/
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Pre-reqs:
CFTS pdf LINK
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Charlie Francis made a sizeable dent in our global understanding of sprint training. But we still have a long way to go until his methods ar
https://simplifaster.com/articles/speed-trap-charlie-francis-review/
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Charlie Francis T-Nation articles