Hi Coach,
I would like to have a better understanding about the activation work for the c. nervous system before to ramp up with big weights.
to me the workout progression looks like:
- at the begin, the right amount of activation works
- Warm up with the bar only for a set of high reps
- Feel sets ( up to 60% - 70% )
- Work sets ( a ramp, from around 70% up to the possible max of the day)
I read in this forum that some best activation works could be:
ballistic exercises, heavy partial reps from a dead-stop, explosive lifts, cluster training, heavy lifts from the stretched-relaxed position, twitch reps, blast isos, heavy partials, jumps, throws, heavy partials, drop and catch…
In your book HIGH THRESHOLD MUSCLE BUILDING there are some ideas to increase neural activation recruiting the targeted muscle group, like to plyometric work and unstable training, with some examples:
Chest activation exercises (…push up on swiss ball, on wobble boards, medicine ball throw, power push up, etc…)
Back activation exercises (…inverted row, alternate floor Hex DB row, etc…)
Hamstrings and glute activation exercises (…swiss ball bridges, split squat jumps, etc…)
Quads activation exercises (…squat and split squat on airex pads, box jumps, etc…)
Really, I feel some of the activation exercises as not friendly with my joints and I need to prepare my body to them (it seems to me too hard to start with explosive lifts, jumps, heavy partial reps or twitch reps)…
Is it my only problem? Is good to precede them with any dynamic stretch? Any advice?
I also known that it’s better to don’t abuse of the activation work, and that you have to select the proper volume of work and weight, and you always try to accelerate.
My questions are:
How do you select the right kind of activation exercise ( regarding your phase/program) and how long do you suggest to maintain it to be effective and no counterproductive ?
How many sets, reps and % of intensity do you suggest to perform before the ramp to activate the CNS, without fatigue too much targeted muscles ?
Please can you give us a list of best choices of exercises for every body parts and how to use them?
What do you think about the use of light elastic band/tube or suspension exercises to activate the CNS?
About the “perfect rep” I read that you should always perform it with the fastest turnaround possible.
Well,I always use to perform reps with big weights from a dead start, with a little pause at the end of the eccentric before to move the weight through the concentric phase ( rep from the pins or without the pins).
It is my way to do the set and I usually do that with every heavy exercises ( compound or isolation).
Can I call it in any rate a perfect rep ?
I appreciate all your work you have already put in and every single new advice.
Thank you very much