PROGRAM CONSTRUCTION

PROGRAM CONSTRUCTION

The training process begins with a postural assessment and physical assessment of training. Namely take a look at the shoulder joint, hand position, pelvic tilt, lateral pelvic tilt, spinal curvature, foot position. Note any abnormalities.

Next I perform a physical capacity assessment to note any deficiencies. The assessment includes a timed 1rm bench press, a reactive bench press, vertical jump, reactive jump test, timed 1rm squat, RFI Step Shuffles, resting heart rate, VO2max, Blood Pressure, Push Up to fatigue, bodyweight squat to fatigue, Sub Scapular Chin Up to fatigue, non weighted GPP to fatigue (Jumping Jack, Shuffle Split, Burpee, Mountain Climber).

Testing Deficiencies

To determine what type of work to focus on you should use specific tests to assess your deficiencies on the neuro-dynamic scale:

Neuro-duration test- A 1rm bench press is tested. It will take anywhere from 0-10 seconds for you to complete it timed from the start of the eccentric to finish. Neuro-rate (speed) dominant athletes will complete it in 3.5 seconds or less. Neuro-duration (strength) dominant athletes will complete it in 5.5 to 9.0 seconds. Athletes who are neither duration or rate dominant will complete it in 3.5-5.5 seconds.

One who is neuro-rate (speed) dominant should optimally train to address his neuro-duration or strength deficiency. If you were a competitive lifter and were speed dominant, a gain in your lifting ability can be made by using neuro-duration training. This will increase your neuro-magnitude ability and when combined with your neuro-rate will advance your progress quickly.

On the opposite side one who is neuro-duration (strength) dominant should be trained to address his deficiency, in this case neuro-rate (speed).

Neuro-Magnitude Test

This test will assess your Neuro-Magnitude function.

The test involves performing a max single reactive bench press. This entails that you start at the traditional/top position. You will then rapidly release your hands, release agnostic tension, and snap your hands back to nearly full ROM. This release period will of course cause the bar to fall. For a successful lift to be counted, it should be noted that 12 cm (5 inches) of separation between the hands and the bar must be obtained. The initiation of contact must be made within 5-9 cm (2-3.5 inches) from the chest. The braking phase, or the distance the bar travels after the initial hand to bar contact to zero acceleration, must not exceed 4 cm (1.5 inches) to count as a successful attempt. From there, you will simply lock out the lift and rack it.

Note: the reactive phase (switch from down to up) should be extremely rapid especially when compared to traditional bench press techniques. Even though the description may sound as though the bar is slowed, you should strive for continuous, rapid movement.

Next, you use the relative 1RM achieved, in percent, compared to your traditional max in order to determine neuro-magnitude function and/or neuro-rate or neuro-duration lean. You can then use this information to determine which components are necessary in order to advance performance.

62.5% is the fence, above represents neuro-rate and/or elastic dominant movement and below represents neuro-duration and/or frictional dominant movement.

99% of all athletes should test within 51% and 74% and anything out of this range almost always indicates an invalid test performance.

Visual Vertical Jump Assessment

Watch the athlete in transition during reactive work. You see, to change directions you have to come to halt in the direction you started before you can start in the opposite direction. This means that there will always be an isometric action in reactive work. And this is relevant to your question because this is what we "look to" to determine rate or duration dominance.

That is, the longer and more pronounced the isometric phase during this reactive transition the more DUR dominant this athlete is at this particular time. This means that he would be set up on a RATE and MAG routine to build his reactive ability.

If the athlete burns through the transition then the athlete is RATE dom, which means a DUR and MAG arrangement is better suited for him at this time.

That's as simple as you need it. For instance, you can switch the program before an athlete starts to experience joint instability as you fine-tune their static-spring display. You can also beat the chase of a other common ailments that athletes tend to suffer one time or another.

Reactive Jump Test

What you will do is perform a down and up vertical jump on the mat. Then, you will gradually work up in drop height, into a reactive jump, and measure the according reactive height achieval as you go.

For example:

90cm down and up

50cm drop 92 cm reactive jump(RJ)

65cm drop 95 cm RJ

80 cm drop 97 cm RJ

95 cm drop 99 cm RJ

105 cm drop 98 cm RJ

100 cm drop 96 cm RJ.

Thus, your greatest RJ height was attained at a 95cm drop(99cm RJ)- for this example. With this test, there are a few phenomenon that will result:

(1) Your down and up vertical will be greater than your RJ ability.

(2) Your down and up vertical will be less than your RJ ability

(3) Your down and up vertical will be equal to your RJ ability.

Now, if your situation is #1 then you need to incorporate my neuro-rate and neuro-magnitude methodics immediately. (note: this is the general need...without diving too deep into the matter)

But, if your situation is likened to #2 then you need to take a closer look (even generally speaking):

(a) Your RJ ability will spike early and then decay late(i.e. best RJ at nil cm drop all the way to 90cm+ drop without a gain or loss).

(b) Your RJ ability will rise in relation to the drop-height you impose on the system(your body)

If your situation is a then you need to introduce more neuro-magnitude work, including EMS.

If your situation is b then you need to concentrate more on the supportive elements of neuro-duration, neuro-rate, as well as an-2 work.

Relating back to the general test, if your down and up vertical equals your RJ ability(#3) then you need to take a "lop-sided" approach(note: this situation poses the greatest potential for immediate gains, of which will quickly lead into a situation b type circumstance. For some this will mean concentration of neuro-mag and neuro-duration. For others this will mean concentration of neuro-mag and neuro-rate.

The determinent is to recognize at what point your RJ ability decayed. Was it above or below your VJ height?

The more significant your RJ ability maintained the peak above a height equal to your VJ height the more neuro-duration work should be employed in your lop-sided approach.

The opposite is also true; the lower your RJ peak is attained in relation to a drop height equal to your VJ height proves an escalating need for neuro-rate and neuro-mag work

These tests give me a comprehensive picture of the individual’s strength’s and weaknesses. From here we can begin addressing the individual needs of the athlete.