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View Full Version : Waterbury's "waking up the nervous system" protocol


Garrett Smith
03-05-2009, 04:51 PM
From his latest T-Nation article (http://www.t-nation.com/free_online_article/sports_body_training_performance/pimp_your_workouts_with_these_4_simple_tricks):
3. Ignite Your Nervous System

Your nervous system has direct control over your muscles. Problem is, many of us walk into the gym in a daze, either straight from work or right out of bed. Well, if you're half asleep, so is your nervous system. This severely impedes your ability to generate maximum force with each exercise. In other words, a lazy nervous system keeps you from recruiting more muscle fibers.

The good news is there's an easy fix to this problem. Here's what you should do to fire up your nervous system:


Jump rope for 1 minute
Rest for 15 seconds
*Run at top speed for 10 seconds
Rest 15 seconds
Hang from a pull-up bar for 15 seconds


*If there's no room to run, perform maximal bodyweight jump squats for 10 seconds.

These three simple exercises take only two minutes, but they do wonders for your workout performance. The rope jumping and sprint "wake up" your nervous system; the hang opens the intervertebral space in your spinal column to free up nerve transmissions to your muscles. (This is akin to taking the kinks out of a garden hose.)
Since I'm typically working out in less than an hour from waking up, I definitely want to give this a try. I had already been doing 250 single bounce jump ropes before my joint mobility, so that's easy...I'll likely do the jump squat variation...and hanging on the bar is always nice. If anyone else tries it, please leave some feedback here.

George Mounce
03-05-2009, 05:55 PM
From his latest T-Nation article (http://www.t-nation.com/free_online_article/sports_body_training_performance/pimp_your_workouts_with_these_4_simple_tricks):

Since I'm typically working out in less than an hour from waking up, I definitely want to give this a try. I had already been doing 250 single bounce jump ropes before my joint mobility, so that's easy...I'll likely do the jump squat variation...and hanging on the bar is always nice. If anyone else tries it, please leave some feedback here.

I'll give it a try tomorrow and post results of how I feel.

Steven Low
03-05-2009, 06:44 PM
Sounds like a decent idea. I usually just jump around for a bit before doing my sets... I am try this and see if it works better.

Mike ODonnell
03-05-2009, 07:14 PM
Coffee plus explosive low weight movements push/pull have always worked for me.....that and quick sprints on the elliptical....nothing heavy or really resistive...just enough to go fast and explosive for 30 sec each movement.

Strength is all about the CNS....makes only sense you want that awake

Garrett Smith
03-06-2009, 05:12 AM
MOD + elliptical?

What is the world coming to?!?!

Mike ODonnell
03-06-2009, 06:45 AM
MOD + elliptical?

What is the world coming to?!?!

Ha....that's warmup for training in the gym....it has a nice cup holder too...that and it's the quickest way I can warmup my upper and lower body without tiring out the muscles....as I ramp the speeds up and down with little resistance...as it's just a CNS wake up, not a workout.

Derek Simonds
03-06-2009, 06:51 AM
I also like it and will give it a go. Looks like a quick and easy way to get the CNS activated.

George Mounce
03-06-2009, 11:29 AM
Felt great - don't know if it really woke me up but I liked it!

Gant Grimes
03-06-2009, 02:07 PM
It only works if you drink the Surge.

Kevin Perry
03-06-2009, 02:24 PM
shoot Im not functional in the mornings.

Mike ODonnell
03-07-2009, 06:25 AM
It only works if you drink the Surge.

or you could get supplemenT-nation's new drink.....it will make you good at everything....
http://www.youtube.com/watch?v=qRuNxHqwazs (warning....one f-bomb)

and if that's too lame....get their new flavors
http://www.youtube.com/watch?v=t-3qncy5Qfk

Greg Davis
03-07-2009, 08:42 AM
I always end a dynamic mobility warmup with some "deep wideout squats" (i think the name came from eric cressey's magnificent mobility but im not sure)... just jump up and land in a wide deep squat.

If you're going to hang from a bar you might as well do some kipping hangs ala what robb wolf recommended in a past pmenu issue.. improve thoracic mobility at same time.

If I'm hitting weights at the gym I like the routine I have:
d/m ending with deep wideout squats
1-2 intervals of skipping rope
kipping bar hangs
set of OHS

Has worked really well for me- especially since my weights workouts are right before BJJ sessions usually, so I only do a few warmup sets to work up to my heavy set (squeezed for time). Gotta feel "primed" to jump right in to it.