Prehab Success Stories

Now that you’ve planned your workout program using some of the fundamental principles of CNS training, you can gauge: How are you doing?
Amazing Results demand  the best training techniques.

How difficult is it to do the exercises correctly?
If the exercises are running smoothly– with no trouble on balance or form–then you’re doing it wrong. Remember, these exercises are intended to stress the CNS in order to drive adaptation. If the exercises don’t seem challenging (i.e. difficult) then you aren’t adequately driving the neural changes that you’re seeking to accomplish. In this case, you should increase the difficulty by increasing the weight, adding asymmetry or cross-loading to functional exercises (such transitioning to single leg or one arm), modifying the posture of the exercise (e.g. go to a half-kneeling position) or choosing a new or more difficult exercise. Generally, increasing repetitions is not adequate to induce a CNS stress.

Conversely, if you are not able to do more than a single repetition without falling over, you need to reduce the difficulty of the exercise so that you can at least get somewhere between 7-15 repetitions in order to build and restore stable movements.

How tired are you at the end of your workouts?
Simply put: you should be fatigued but not sore or “gassed.” A general sense of fatigue without muscle specific or cardiovascular exhaustion indicates that you’ve stressed your CNS system without targeting alternate systems. This way your body will be able to focus its energy on recovering and adapting your CNS.

If you exhaust multiple physiological systems during CNS specific training, you put yourself at risk of over training and developing inefficient “work-arounds” or compensation patterns in your exercises.

Did you transition between phases too soon?
You should be building your workout program around a progression of phases, with each phase aiming to achieve a specific change or improvement. Universally, the first phase in your workout program should be focused in establishing stable movement patterns. This will make you more efficient during your training and prevent the occurrence or recurrence of injury.

However, we’re often eager to quickly move past this phase to get to the satisfying “meat” in our workout program. Don’t short change your movement patterns. The improved efficiency and injury resistance is critical to seeing your workout program through to its end goal.

Is something missing?
Did you include everything you need when you planned your workout program? Generally, most workout programs require phases for movement patterns, strength, and metabolic training in order to reach the intended goal. Sport specific training program also require skill training and performance phases in order to be successful.

If you forgot to include one of these elements in you initial planning for your exercise program, you might want to revisit your plan and see if you need to add something in order to be successful.

The slightest changes can make extraordinary differences.

Goal Setting and Planning

The first question you need to answer before you start laying the framework is: “What do you want to do?”
-Are you trying to shed a few pounds?
-Are you looking to take on a new activity?
-Competing in a specific event?
-Maybe you just want to look and feel better?

These are all worthy goals, and regardless of which one you select, your time will be well spent.

Building a fat burning body from the ground up.

The important thing is that you know where you are headed.
Without setting a specific goal, your program will be listless, and quickly fall apart at the first sign of difficulty or trouble. Goals give you direction and focus your fitness efforts on something meaningful.
Once you’ve got this in place, you can start to layout your timeline. Remember to include periods in your training for improving movement and building strength. These two characteristics will make you feel and move better. Consequently, you’ll train harder and improve faster. Ideally movement and strength (in that order) should be the focus of the beginning of you’re workout program for the maximum benefits.
Once you’ve got your timeline in place, you can start looking at the logistics of your training.
• What equipment do you need?
• Do you need new clothing (shoes in particular)?
• Will you need any sort of gym memberships?
• Are there conflict in you schedule that will cause you to miss training?

Thinking about these eventualities in advance will make you plan for these considerations before they become problems. The middle of a shock intensity training cycle is not the time to be looking for solutions.
Finally, after all of this has been handled, set a date to start your next training program, and set a date for its end. Training programs should temporary. That’s not to say that you can’t keep exercising once the current training program ends. You’ll just have to develop a new workout program, something different and exciting that will keep you interested.

The CTP’s read list

Our Best of List, is always growing!Pushups

Practical Programming for Strength Training by Mark Rippetoe

Functional Training for Sports by Michael Boyle

Movement by Gray Cook

NSCA’s Guide to Program Design (Science of Strength and Conditioning) by Jay Hoffman

The Outdoor Athlete by Courtenay Schurman

Neuroscience for Dummies by Frank Author

Periodization Training for Sports by Tudor Bompa

Motor Learning and Performance by Richard Schmidt

Intervention: Course Corrections for the Athlete and Trainer by Dan John

All of these text have played an instrumental role in the development of the Central Training Program. Their knowledge, insight and experience was drawn upon heavily in the development of the Central Training Guidebook and continues to help shape the way the Central Training Program is built.

Microcycles, revisted

In the Central Training Program Guidebook the topics of micro cycles is discussed within the context of getting the most out of your Phase III, metabolic training. Here’s a quick review:

-Stress is require to drive adaptation

-Stress induced by training results in a period of reduced fitness/performance immediately following the stress. (For PNS activation and recovery).

-This period of recovery is followed by a phase of supercompensation, with higher than baseline performance.

-To plan out these these periods of stress, recovery, and elevated performance we use the following three types of microcycles, based off of training volume–normal, shock, and recovery.

In the Guidebook, we outline the  rhythm of your training microcycles to ensure maximum adaptation (be it increases in performance, fat loss, muscle gain, or other). And our trainees and their improvements continue to show that this rhythm is solid.

However, based off some very interesting writing by Mark Rippetoe, we’ve begun experimenting with the duration of our microcycles (the current version of the Guidebook recommends one week) with some exciting results.

Here’s what we’re finding is that the adaptation cycle can be tightened and accelerated earlier on in your training and then gradually lengthen as your fitness progresses to continue making large gains.

Here’s how it work:

-At the very beginning of your metabolic training phase, set your microcycles on a very short, but very effective, two day time frame.

-After your first adaptation cycle (Shock->Normal->Normal->Recovery->Shock->Normal->Recovery), which will be roughly two weeks, extend the duration of your microcycles to 4-6 days (depending on how long your planning for your phase III to last) with even more intense normal/ shock cycles to drive faster adaptation.

The improvement you make in your fitness during those first two weeks will pay off huge as your continue you training program and will result in a much lower rate of ‘burn out’

One final concept: involution

Involution is 5$ word for the idea that, if you don’t work out, you get out of shape.

Just like training, there’s a science to involution too.

Basically it comes down to this: the amount of time it takes for involution to occur is directly related (an approximately equal to) the amount of time it takes for your adaptations to occur.

This means that you need to be extremely wary of backsliding during your two day microcycles, as your fitness will start to deteriorate quickly. Fortunately, if your following the CTP template, you”’ be well protected against injury through the functional training you accomplished during Phase I and have a stron reservoir of strength to draw on from phase II.

Discover fast workouts to build a fit body in a matter of weeks

Not much spare time?

Didn’t think so

And you probably aren’t interested in spending hours each day, trapped at the gym, when you could be out actually enjoying yourself, right?

But you need to be in shape. For your personal health, your social life, your recreationalFit Abs activities, and in many cases even for your job.

Fortunately, the scientific community and the fitness community are making exciting discoveries on how to accelerate the progress of your workout program and get incredible results through spending less time in the gym and doing smarter, more focused workouts to get you into the best shape of your life.

What’s changed?

The short answer is nothing.

Results like these are made possible by the perfect combination of the world's best exercise programs--now available to everyone in today's information age.

Results like these are made possible by the perfect combination of the world’s best exercise programs–now available to everyone in today’s information age.

The long answer is, technology. Not the technology behind exercise, but the information age on the whole. Our ability to share information, studies, exercise programs, and compare note across continents has allowed us a new look into how our bodies adapt.

We do not need to look at fitness phenomenons through the lens of early morning infomercials any more–and that is a very exciting development.

Consider the metabolic training phenomenon: Crossift. It has crept out of a small San Diego

gym and taken the world by storm with relatively little commercialism behind it. It isn’t mass marketable, but that doesn’t matter in today’s age.

All that matters are RESULTS.

And Crossfit isn’t the only highly effective form of training to gain traction in the information age. We’re seeing amazing developments for athletes of all ability levels in the fields of:

-Functional Training

-Complex (maximal strength) Training

-Metabolic Training

-Accelerated Motor Skill Development

The best part? These training techniques can (and should) be combined into a holistic training plan that gets you feeling, looking and performing the very best that you can.

Amazing Results demand  the best training techniques.

Amazing Results demand the best training techniques.

What does that mean for you?

-It means you can double your strength within a matter of weeks.

-It means you can shift your metabolic baseline, and burn fat before during and after every single workout.

-It means you can improve get an impressive athletic appearance through muscle tone and posture improvements in as few as six workouts!

-You can pick up a new sport and achieve incredible accomplishments (e.g. qualify for the Boston Marathon, climb 5.10, deadlift 500, cycle a century) WITHIN A SINGLE SEASON!

So how does it work?

A few key features make the Central Training Program so uniquely effective:

You don’t get injured.

Injury must be stopped. It is a sure fire way to ruin your workout, your training program, your season, your bank account, and your general mood towards exercise overall.

We use functional training to build robust movement patterns that stop injury dead in its tracks AND immediately builds that athletic appearance that opposite sex is so pleased with (a pleasant side effect).

The Central Focus

The central nervous system runs the whole show–that shouldn’t be news to anybody.

What is news is the fact that changes in your central nervous system play a key role in your athletic transformation. And these changes can be targeted and accelerated to help you reach your goals faster.

These aren’t “soft,” mental adaptations like determination and conviction–these are very real, tangible changes including:

CNS_S-increased motor drive and synapse firing frequency

-reinforced myelin coating on key neural pathways

-improved recruitment of larger alpha motor units

-up-regulation of brain derived neurotrophic factor (BDNF)

-increased excitability (sensitivity) of synaptic pathways

All of it rewires your body for athleticism, energy, and fitness.

A comprehensive approach

We’re so effective because we’re open to research examining and testing new ideas. Most personal trainers, and personal training programs will dedicate their focus to one of the key techniques that the CTP uses.

This over specialization make sense from their standpoint of trying to run a focused, manageable business… but it does YOU no good in getting you into the best looking and performing shape of your life.

You’ve got to look at all avenues, systems, techniques, and studies if your going to be on the very top of your game (and have the most fun while doing it) and that’s why the CTP is always looking at, and distilling the new information being researched by some of the greatest fitness professionals in the world.

It’s adapt or die. And we fully intend to adapt to ensure we’re always giving you the best training program of your life.

Ready to get Started?

It’s really easy.

The Kettlbell is a metabolic training tool that provides incredible results for everyone! From triathletes, to powerlifters, to beach bodies. This is one of the incredibly effective training techniques in the CTP.

The Kettlbell is a metabolic training tool that provides incredible results for everyone! From triathletes, to powerlifters, to beach bodies. This is one of the incredibly effective training techniques in the CTP.

The Central Training Program E-course is completely free and includes:

-A more in-depth outline on how the CTP works and how to build a CTP based training program

-Step-by-Step help on starting your program and answers to some of the questions you might encounter

-Examples of some of the best workout programs CTPers have created and how you can customize them to meet YOUR needs.

Sign up and get started today!

Learn how to use the latest exercise techniques to get in shape faster. Get the Central Training Program's Free mini-course on building your workout program based off of the science of adaptation and get amazing results.

Each of these techniques are based on scientific studies and proven results, not the latest industry fads. You can implement them into your workout program today to start getting results.


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