CNS Activation (Basic Firing Patterns)

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Acceleration Arm Action Part 1

In this video, you will learn/see:

The scientific concepts of developing efficient arm action, and how this type of training will greatly enhance any linear OR multi-directional movement training
Demonstrations of first couple of sequences of Arm Action
Arm Action – Long Lever
Long Lever to Slow Jog

 

Acceleration Arm Action Part 2

In this video, you will learn/see:

Continuation of the progressive sequence of Arm Action development, now intensified into running and sprinting action
Arm Action – Run
Arm Action – Sprint
Combination Drill – Long lever, jog, run, sprint
Full Speed Action
2 Count
4 Count
6 Count

 

Acceleration Linear Wall Drill Series

In this video, you will learn/see:

The concepts of Basic Firing Patterns aspect of Movement Training and how it relates to linear acceleration
The wall drill concept and how it exemplifies the Basic Firing Patterns by having a high neural component with low joint loading
Discussions on volume and intensity to maximize the benefit of the drill
The progressive sequence of drills:
Linear Wall Drill position and isometric contractions
Singles
Triples
Single to Rapid Fire Sprint

 

Elbow Extension

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Band OH Tricep

Band Pushdown

Band Skull Crusher

JM Press

DB Simmons Press

Sled OH Tricep

The main value of this exercise is to be able to accelerate through the end Range of Motion for the elbow extensors. Note that many of our elbow extensor work in the EXERCISE DATABASE of our online BPS University in the weight room is variable loaded. Mainly with the use of bands. Which will get the concept of high motor unit recruitment through the range (because the resistance increases as the elbow extends. But even w bands, there will be a slight deceleration component.

With the Sled Tricep, there can be a much more “acceleration component” through end range of motion. Because the intention is to accelerate through lockout. But the frictional force of the sled to the turf will make it safe.

Loaded Jumps

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Unloaded/Light Loaded Vertical Power

In this video you will see the science and concepts of Vertical Power:

  • Overview: Approach the basic concept of building pure power development in a weight room setting; primarily in the vertical aspect. The scientific concepts of the stretch reflex, the crossed-extensor reflex, maximizing concentric power while minimizing joint loading.
  • Exercise Sequence: with full demonstrations and explanations and coaching cues
      • Box Jump – Power, Stretch Reflex, Coordination, minimizing joint loading
      • Seated Box Jump – same as Box Jump, with more emphasis pure concentric power and less on the stretch reflex
      • Seated Depth Jump – same as Seated Box Jump, except a little more emphasis on the stretch reflex
      • Weighted Box Jump
      • Weighted Seated Box Jump
      • Weighted Seated Depth Jump

 

Resisted and Loaded Vertical Plyometrics

In this video you will see Resisted and Loaded Vertical Plyometrics:

  • Overview. The progressive intensity of the Vertical Plyometric concepts with variations of single leg action, various weighted exercises with in increased emphasis on high speed eccentric loading with the landing options
  • Exercise Sequence:
      • Bulgarian Squat Jump
          • 11X Tempo
          • 10X Tempo