Neuromuscular Training – WHAT? HOW?

What is neuromuscular training? How do I do it? What makes it different? Neuromuscular training or neural training is training the nervous system rather than the muscular system. Are both still involved? Yes, of course. The muscles are still contracting, load is involved and the neuromuscular system is being stressed. The basic difference is twofold: 1. The volume is in terms of sets over reps and 2. There is speed or extreme load involved in the movement.

Volume in terms of reps over sets
The workout is prescribed as 10 sets of 3 rather than 3 sets of 10. The volume is the same, but the load/speed of the movement is much greater in 10×3 than in 3×10. The greater the load/speed, the greater the neural demand.

Extreme speed/load
Since the reps are so low, the speed and/or the load is going to be very high in terms of neural demand, especially when combined. High speed/load sets are extremely demanding and need increased rest and recovery in order to train for quality.

Rest between sets is generally 2-3 minutes when very high speed/load sets are prescribed. Why? Remember, the ATP-CP energy system takes 3:00 minutes to be 93-97% recovered. Recovery can take 48 – 72 hours in order to be ready to train again above 93% in any given session. Doubt this? Compare your vertical jump or long jump on any given day in order to determine your nervous systems readiness for training. If it is not above 90+% of your best, why attempt to train above 90%?!? You are under recovered or over trained for any given days training session.

Why train neuromuscularly?
Only if you want to train for speed or power. Only if you want to train fast twitch muscle fiber. Only if you want your intermediate muscle fibers to mimic fast twitch muscle fibers. Only if you want to be explosive and have burst. Only if you train for performance. If you just want to work out, never mind.

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