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Autor: markyoung
~ 31/12/09
A while ago I had the opportunity to check out Nick Tumminello’s CNS Activation DVD and it got me thinking about how specifically to use the various forms of warm up for different types of workouts.
Fortunately, when I was chatting on the phone with Nick a couple weeks later he mentioned something to me that I hadn’t really considered. He suggested that when doing a strength/power workout it might be better to do mobility work, muscle activation, and do the CNS activation last to optimally prepare for the CNS intensive activities to follow.
On the other hand, a hypertrophy based workout might begin with dynamic mobility work which would be followed by CNS activation. Muscle activation would be kept until last to create the ideal environment for hypertrophy based training.
I think this is a great point and it is one that I am definitly going to start implementing in my programs. If you haven’t had the chance to check out Nick’s CNS progressions DVD I’d highly suggest picking it up. The movements are simple, but can take your workouts to a higher level than mobility or muscle activation alone.
*Note that I’m not making a cent for endorsing this product*
Thanks for the info Mark. Nick’s DVDs are well done and he has lots of great cues in most of them (I confess that I have not had time to view all of them yet) and he likes to think for himself–all things for sure! Plus he is one smart cookie, just like that Mark guy from Canada I hear so much about here.
My take is that you would always want to do some activation work–the question is how long does it last?
I’ve found that active joint mobility work IS activation work! In my experience, although this is very crude and not scientific, it lasts about 2-5 hours; but this can change with heavy loading.
If I am dong ankle/foot work to activate the hips for a deadlift; I have athletes that are new to it do a few key drills after EVERY deadlift, as the stress can shut down the joint again.
The cool part is that over time, the joint learns to “stay open” and mobile. Mobile joints = strength / activation.
After months to years of practice, it is very hard to shut down the joint, even with direct pressure into it (attempting to “jam” it). The body is always adapting, so mobile work will still probably need to be done depending on the athlete’s activities of daily living (most don’t move a whole lot, myself included–silly dissertation).
Hope that helps a bit
Have a great new year man!!
Rock on
Mike T Nelson PhD(c)
http://Extremehumanperformance.com
Comment by Mike T Nelson — December 31, 2009 @ 4:29 PM
Mark,
Typically I use a variety of jumps, possibly some med ball throws and Oly Lift variants, very short sprints, as well as “lift-specific” warm-ups (and possibly using things like functional and overcoming isometrics in the strongest portion of a lift), heavy partials, supramaximal holds and to get my CNS primed for a training session (depending upon the nature of the session).
Coach Tumminello tends to be an innovator, so does this product cover lot of areas I likely haven’t eve considered/am currently missing out on given my current way of ramping up the CNS?
Thank you for a wealth of great content in 2009. All the best to you and your family for a phenomenal 2010!!
Comment by Rob Difilipo — December 31, 2009 @ 10:55 PM
Thanks Mike!
I hear that Mark guy in Canada is pretty bright.
Great info as always. Thanks for sharing.
Comment by markyoung — January 11, 2010 @ 10:05 AM
Hey Rob,
Sorry for the delayed response. What I like about Nick’s stuff is that it can be used BEFORE you actually get into any of the more intense CNS priming activities. It would fit nicely between foam rolling and your lift specific warm ups. I think Nick is a smart dude and he actually works with real people so I tend to put a lot of stock in what he says. I wouldn’t say that the DVD is necessarily revolutionary, but I’m certainly happy to have it as a resource.
Comment by markyoung — January 11, 2010 @ 10:13 AM