The Best

Sports Training

Book Ever!
Written By: Dietrich-Heinz Buchenholz
Contributing Editors: Brad Nuttall and Jeremy Diamond

Volume I: NeuroDynamics Training and

AutoRegulatory Training Management Systematics!

-Special Manuscript Version For Advanced Coaches and Elite Athletes-

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Dedications:
I’d like to dedicate this book to the service of sports training evolution, as well as to my
family, friends, athletes and associates of whom all are each sincerely known and
appreciated for their support. Thank you all!
-Dietrich-Heinz Buchenholz.

Additional Information:
For more information about the author, his services and products, or for more information
regarding any of the topics discussed in this book, please visit us at www.Inno-Sport.net

DISCLAIMER: The information contained in this book is intended primarily for

educational purposes only.

The content does not intend, in any way, to stand-in as a proficient and competently-
trained specialist in this realm of athletic conditioning, of whom may be said-certified
only by the written and signed authorization of the author, Dietrich-Heinz Buchenholz.

The reader assumes all liability and understands the inherent risks pertained with
participation in sport and training in general, up to and including death, especially in
regards to the specific information detailed in this book.

The author, publisher, editors and associated parties are understood by the reader to be in
no way liable for any resultant injury or bodily harm that may result from training in
respect to the following content of this book- especially absent a certified specialist of
this regime of peak-physical-preparedness conditioning.

You must consult a physician prior to the engagement of any training system, by in part
or in full, including the contents contained in this text.

Published by Inno-Sport Publishing Group

Copyright © 2003-2004 Inno-Sport Publishing Group and Dietrich Buchenholz
ALL RIGHTS RESERVED
Reproduction in any form is strictly forbidden unless accompanied with explicit
written consents by the publisher and author.

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 “The Sports Book” Content Guide

Preface: The Power of Perception

Chapter 1: “The Sports Book” Terms

Chapter 2: NeuroDynamics Training

2.1. Nervous System Training
2.2. NeuroDynamics 101
2.2.1. Muscle Fiber Transformation Theory
2.2.2. Contraction Efficiency
2.2.3. Force Training
2.3. Relative Filtration versus Pure System
2.3.1. NeuroDynamics of Contraction Rate
2.3.2. NeuroDynamics of Transmissions
2.4. NeuroDynamics Modes of Force
2.4.1. Voluntary versus Reactive Contractions
2.5. NeuroDynamics Efficiency
2.5.1. Tension Release Phenomenon
2.5.2. Rapid Fire Phenomenon
2.5.3. Onset of Tension Control
2.6. Performance Progression Models
2.6.1. The Generic Model
2.6.2. The NeuroDynamics Proficiency Model
2.6.2.1.The Exposure Stage
2.6.2.2.The Transformation Stage
2.6.2.3.The Proficiency Stage
2.7. NeuroDynamics Mastery
2.8. Chapter Wrap

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Chapter 3: Modality Principles
3.1. Modality Introduction
3.2. Percent Training
3.2.1. Appropriation of Weight
3.3. NeuroDynamics Associations
3.3.1. Engineering Training Modalities
3.3.1.1.The NeuroMagnitude Test
3.3.1.2.The NeuroRate Test
3.3.1.3.The NeuroDuration Test
3.4. The Static Spring Effect
3.4.1. Force Dampening

Chapter 4: Brackets of Work

4.1. Bracket Introduction
4.2. Anaerobic Response
4.3. Anaerobic Reserve
4.4. Aerobic Response
4.5. The Influence of Work Brackets of Capacity Integers
4.5.1. The Time Factor
4.6. Time Training Examples
4.6.1. The NeuroDuration Modality and Time Training

Chapter 5: Toleration Principles

5.1. AutoRegulatory Training
5.2. Toleration Overview
5.3. Faster Results
5.4. Frequency Toleration
5.5. Fatigue Toleration
5.6. Toleration Cycle Planning
5.7. Fatigue Calculations
5.7.1. Individual Toleration

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 5.7.2. The Velocity Method of Fatigue Inducement
5.7.3. The Load Method of Fatigue Inducement
5.7.4. The Displacement Method of Fatigue Inducement
5.7.5. The Time Method of Fatigue Inducement
5.8. Breaking Tradition

Chapter 6: Capacity of Work Principles

6.1. Capacity Introduction
6.2. Pinnacle versus Prime
6.2.1. Integer Capacity
6.2.2. Capacity of Work on the Playing Field
6.3. Capacity Basics
6.4. Capacity Cycles
6.5. Which is Best?
6.6. Terminal Capacity
6.7. The Inter-Relationship Amongst Capacity Functions
6.7.1. Tension Tolerance
6.8. Chapter Wrap

Chapter 7: Movement Principles

7.1. Movement Introduction
7.2. Neural Firing and Motor Action
7.2.1. NeuroDynamics Sequences
7.2.2. NeuroDynamics Patterns
7.3. Injury Prevention and Performance Enhancement
7.4. Critical Joint Configuration
7.4.1. Stretch Range
7.5. Prime Anatomical Position
7.5.1. Short Range
7.6. Wrap Up

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Chapter 8: The Methodics Principles
8.1. NeuroDuration Methodics Principles
8.1.1. Plio-Iso-Miometric
8.1.1.1.Qualifications of NeuroDuration PIM
8.1.1.2.Examples of NeuroDuration PIM
8.1.1.2.1. NeuroDuration, PIM and the An-1 Bracket
8.1.1.2.2. NeuroDuraton, PIM and the An-2 Bracket
8.1.1.3.NeuroDuration PIM Guidelines
8.1.2. NeuroDuration Miometric Methodics
8.1.2.1.NeuroDuration MIO Qualifications
8.1.2.1.NeuroDuration MIO Applications
8.1.3. NeuroDuration Isometric Methodics
8.1.3.1.NeuroDuration ISO Applications
8.1.3.1.NeuroDuration ISO Example
8.1.4. NeuroDuration Iso-Parametric Methodics
8.1.4.1.NeuroDuration IPM An-1 Applications
8.1.4.1.1. NeuroDuration IPM An-1 AutoRegulation
8.1.4.2.NeuroDuration IPM An-2 Application
8.1.4.2.1. NeuroDuration IPM An-2 AutoRegulation
8.1.4.3.NeuroDuration IPM Ae-1 Application
8.1.4.3.1. NeuroDuration IPM Ae-1 AutoRegulation
8.1.5. NeuroDuration Over-Load Pliometrics Methodics Principles
8.1.5.1.NeuroDuration Anaerobic Response Applications
8.1.5.2.NeuroDuration OLP Example
8.1.6. NeuroDuration Oscillatory Isometrics Methodics Principles
8.1.6.1.NeuroDuration OI Qualifications
8.1.6.2.NeuroDuration OI Applications
8.2. NeuroMagnitude Methodics
8.2.1. NeuroMagnitude PIM Methodics Principles
8.2.1.1.NeuroMagnitude PIM Applications
8.2.1.2.NeuroMagnitude PIM AutoRegulation

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 8.2.2. NeuroMagnitude Force Drop Absorptions
8.2.2.1.NeuroMagnitude FDA Applications
8.2.2.2.NeuroMagnitude FDA AutoRegulation
8.2.3. NeuroMagnitude Reactive Methodics
8.2.3.1.REA Applications
8.2.3.2.REA AutoRegulation
8.2.4. NeuroMagnitude Amplitude Drop Absorptions
8.2.4.1.ADA Applications
8.2.4.2.ADA Preparation
8.2.4.3.ADA AutoRegulation
8.2.5. NeuroMagnitude Reactive Acceleration Methodics
8.2.5.1.RA Application
8.2.5.1.1.RA Application of Lower Body
8.2.5.1.1.RA Application of Upper Body
8.2.5.2.RA AutoRegulation
8.2.6. NeuroMagnitude Auxometronics Methodics
8.2.6.1.AMT Applications
8.2.6.2.AMT Example
8.2.6.3.AMT AutoRegulation
8.3. NeuroRate Methodics
8.3.1. NeuroRate PIM Methodics Principles
8.3.1.1.NeuroRate PIM Examples
8.3.1.1.1. Complete Methods
8.3.1.1.2. Concentrated Methods
8.3.1.2.NeuroRate PIM Applications
8.3.1.2.Final Notes
8.3.2. NeuroRate OverSpeed Pliometrics Methods
8.3.2.1.OSP Application
8.3.2.2.Final Notes
8.3.3. NeuroRate OverSpeed Miometrics Methodics
8.3.3.1.OSM Examples

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 8.3.3.2.OSM Applications
8.3.4. NeuroRate Reactive Methodics
8.3.5. NeuroRate Reactive Acceleration Methodics
8.3.6. NeuroRate Reflexive Firing Isometrics Methodics
8.3.6.1.RFI Application
8.3.6.2.RFI AutoRegulation

Chapter 9: Arrangement Strategies

9.1. Introduction to Arrangement Principles
9.2. Elements
9.2.1. Two-Element Constructs
9.2.2. Three-Element Constructs
9.2.3. Four-Element Constructs
9.3. The Nano-Cycle
9.3.1. Hybrids
9.3.1.1.Wave-Loading
9.4. The Micro-Cycle
9.4.1. Nano-Cycle Allocation
9.4.1.1.Independent Four-Element Session
9.4.1.2.Split Four-Element Session
9.5. Micro-Cycle Allocation
9.5.1. Factorized Arrangement
9.5.2. Element Layouts
9.5.2.1.Sequential Micro-Cycle Allocation
9.5.2.2.Factorized Micro-Cycle Allocation
9.6. The Macro-Cycle
9.6.1.Macro-Cycle Short Cuts

Chapter 10: Sample Training Programs

10.1. 10 Week Lower Body Speed Training Sample

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 10.1.1. Cycle 1
10.1.1.1. Session 1
10.1.1.2. Session 2
10.1.2. Cycle 2
10.1.2.1. Session 1
10.1.2.2. Session 2
10.1.2.3. Session 3
10.1.3. Cycle 3
10.1.3.1. Session 1
10.1.3.2. Session 2
10.2. 10 Week Lower Body Strength Training Sample
10.2.1. Cycle 1
10.2.1.1. Session 1
10.2.1.2. Session 2
10.2.2. Cycle 2
10.2.2.1. Session 1
10.2.2.2. Session 2
10.2.2.3. Session 3
10.2.3. Cycle 3
10.2.3.1. Session 1
10.2.3.2. Session 2
10.3. 10 Week Upper Body Strength Training Sample
10.3.1. Cycle 1
10.3.1.1. Session 1
10.3.1.2. Session 2
10.3.2. Cycle 2
10.3.2.1. Session 1
10.3.2.2. Session 2
10.3.3. Cycle 3
10.3.3.1. Session 1
10.3.3.2. Session 2

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10.4. “The Sports Book” Closing Remarks

12
 Preface: The Power of Perception

Figure 1: General Neuro-Dynamics Curve for Most Athletes; relating force-, tension-, and EI- Output per Training Weight.

How often have you wondered what it is, exactly, that great athletes possess that
you don’t? Or, let’s say that you are competing at the top of your game; have you ever
wondered what it would take to set you apart from your peers? These are a few of the
questions that this book answers in practical, real-world information. That’s right, we
have dumped the concept of turning this into what would look like a compilation of
research experiments and opted to serve this revolutionary information on a platter that,
hopefully, appeals to all- the coach as well as the athlete.

That is not to say that this information is not backed by current scientific
revelations. In fact, this is actually a culmination of up to date scientific knowledge and
over 25 years of elite development coaching (i.e. sports training wisdom), we have just
elected to present it in terms that would appeal to a greater audience. Even at that, this
information may go well over the heads of some readers just as it will leave some
begging for more scientific references. That’s okay. After all, if that’s the case then I
have achieved my objective of presenting cutting-edge, precision training information in
a ‘just add water’ format, so to speak.

13
 Over the years through practical experimentation and scientific discovery, our
new found scientific knowledge fed into our practical knowledge which, in turn, helped
us set up more experiments that would evolve this process even further. Then after we
had all of the pieces to the puzzle scattered before us our job became the need to transfix
it all into an easy to manage system. Simply stated, we needed to arrange the pieces of
the puzzle so that virtually anyone with a background in training could appreciate the
development. My ultimate goal is to share this resultant training system, which has been
kept a world wide secret until now, so that everyone can reap the rewards of such an
evolved system. After all, this is the necessary step for ensuring furthered evolution of
training practice for the future generations of athletes. Just as I have taken training to a
level beyond the world’s current, popular training practice and comprehension, my wish
with the divulgence of this information is that it will inspire even just one individual
whom possesses the ability and drive to take this content and evolve this system for the
athlete’s of the future’s benefit.

Let’s now preface a few of these “breakthroughs” that will be discussed in further
detail throughout the book. Think of it as a
way to get your mind in tune with the
perspective of training that this book presents.
Henneman’s “size principle”, which
states that motor units are recruited
based on the premise of their inherent
size(slow-twitch to fast-twitch), has been
proven on numerous occasions under
Figure 2: Proper Isometric Knee-Flexion execution. isometric conditions. However, if we venture
beyond the scope of isometric actions and into the realm of dynamic(movement) actions
then many compelling phenomenon are found. Specifically, an “inverted size principle”
is realized during specific training applications. Moreover, we must even journey beyond
miometric(concentric) type studies(i.e. isokinetic) and investigate

14
pliometric(eccentric) detail regarding movement, under specific conditions, if we want to
find how a selective recruitment of fast-twitch fibers can and will proceed slow-twitch
activation. This “bypass” ability is found in explosive
animals of the wild, even though their strength capacity
is limited. Just look at the relative jumping ability and
rapid claw shaking ability of a cat to see this
phenomenon in action. Back to humans, if proper
protocols are implemented then maximal activation will
occur during dynamic explosive, relatively high-
velocity stretching of the motor complex. That is, in
Figure 3a: Iso-Parametric Front Raise, position 1. order to better match training conditions to sporting
functions of the system, at large, coaches and athletes, alike, must first become aware of
the fact that miometric movement is not the most
important aspect worth stress( or investigation for
that matter).
Indeed, when pliometric motor actions are
examined then it becomes evident that a rise in
stretching-force will draw relative synonymy with the
magnitude of muscle fiber recruitment. It is now Figure 3b: Iso-Parametric Front Raise, position 2.

important to recognize that maximum force is achieved via a precise relationship between
the mass of the object being moved and the
acceleration of an object over a specified distance. In
clear-cut terms, we can derive a neuro-force
relationship; that is, as pliometric force increases
there will be a compatible rise in neuro-electric
activity. Therefore, an all-encompassed view on the
Figure 3c: Iso-Parametric Front Raise, position 3. matter clearly reveals that the manipulation of force
by the system, neuro-electric firing, and motor unit activation are, indeed, able to be
sketched with relative parallelism. Looking outside the lines of miometric research once
again, an increase in stretching force will result in greater neural and muscular
involvement.

15
 As this new found perspective is garnished, parameters have been set on
conventional movements. As training weight is “appropriated”(i.e. bodyweight taken
into account on top of external loading) it has been found that the greatest “magnitude” of
this neuro-force relationship occurs with submaximal weights. In fact, 51-74% AW 1RM
moved at the greatest rate possible will result in superb stretching force for training
conditions. However, it is at this point that we must consider the fact that as stretching-
velocity increases, so does the neuro-force register. This is why an increase in movement
range, especially if escalating acceleration or velocity rates are integrated(i.e. gravity or
“overspeed” methods) are so beneficial(i.e. reactive amplitude jumps versus weighted
jumps). This conversation becomes abundantly clear as voluntary contractions and
reflexive firing contractions are compared.
One of the best research revelations to come to
pass over the years is that not all contractions will
produce the same response. Specifically, if the
agonistic tension constutuents are relaxed immediately
prior to the impact of force on the system then a much
greater rise in neuro-force reaction to this impulse will
Figure 4: Reactive-Acceleration Bench Press. result. This responsive action of the system- a reflexive
response- may result in as much as 40% greater productivity versus voluntary
contractions in terms of neuromuscular involvement. Therefore, movement efficiency
and proficiency installments can be tackled all at once if the proper methods are engaged.
All of this aforementioned information prefaces NeuroDynamics training very
well because the involved systematics precisely develop intricate neuro-force relations, at
an individual specific level, en route to better on field production. Additionally, deriving
an escalated function of the nervous system as it relates to force management, backed by
structural development, will allow an athlete to deliver this arousal directly to his
particular sporting needs, even as these needs constantly change(i.e. training adaptation
resides)- this is known as projected performance.
The following contents of this book are presented in seven sections of relevant
training components(i.e. principles) after the background information is delivered, with
practical sections(i.e. sample training programs) included at the tail end of the text. Some

16
of these components are management tricks, offered so that specific training can be
properly engaged, and other content concentrates solely on one facet of overall training
complex. The composition of this SuperSeven list of components, after acquisition and
application, will forever leave you questioning the absolute limit of human ability. These
are my training secrets, as I have grown to know them over the years of my extensive
scholastic, research driven, and coaching saturated career. May you forever enjoy!

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18
 Chapter 1: “The Sports Book” Terminology

1. Appropriation of Weight:
Modern day percent training method which accounts for total weight lifted
opposed to just bar weight(i.e. body weight percent factor taken into account).

2. Arrangement:
One of the Super Seven priorities; encompasses planning and programming
techniques at the nano-, micro-, and macro-level.

3. AutoRegulatory:
A volume management system used to regulate individual differences in work
capacity, primarily, and allow these differences to be systematically self
governed(i.e. applied).

4. Bracket:
A Super Seven and Element component; encompasses the intricate detail of set
duration, of which optimizes repetition protocols and reduces errant exercise
prescriptions.

5. Capacity:
A Super Seven entity which involves three venues(pinnacle, prime, terminal),
each of which can be used to dramatically influence the efficacy of sporting
results(i.e. adaptability rate).

6. Duration of Force Manipulation(DFM):

A Neuro-Dynamic entity formulated by precision of Neuro-Duration and Neuro-
Magnitude components, primarily.

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7. Elastic:
A term used to describe the structural bodies of tendons, myo-fascia, ligaments,
etc, as well as qualify Neuro-Rate dominant movement(i.e. to the left of the Static
Spring Spectrum).

8. Force Manipulation(FM):
This term regards movement of the body/limbs as well as quantifies and qualifies
responses(i.e. absorption, stabilization, reaction, production).

9. Frictional:
Term used to express the Cross-Bridge action of the muscle fibers’ respective
protein filaments(i.e. actin and myosin) chains; also used to depict muscle fibers
themselves(absent recognition of the elastic bodies) and Neuro-Duration
dominant movement(i.e. to the right of the Static Spring Spectrum).

10. Magnitude of Force Manipulation(MFM):

A complex force manipulatory function associated with the greatest magnitude of
neuro-electric activity, contractile unit tension, and force manipulation.

11. Method:
A Super Seven component consisting of an enormity of Neuro-Rate, Neuro-
Magnitude, and Neuro-Duration regimes of work.

12. Modality:
This term has three sub-groupings, however, the broad term is used to define the
working mode(i.e. the type of work).

13. Movement:
This general term encompasses the defining qualities of an exercise; including
PAP versus CJC, angle, direction of movement, etc.

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14. Neuro-Duration:
This Modality term defines work in which the nervous system is taught/trained to
sustain neuro-muscular output at relative neuro-force equality.

15. Neuro-Dynamics:
The nervous system sparks tension, of which initiates movement, of which
manipulates force; All of which lays the foundation to which the intricacies of the
system, from the conception of neuro-electric activity to the manipulation of
force, quantitatively and qualitatively studied, via ostensive evaluations of the
central and local systems of the body, theoretically, are conceptualized and
applied to sports training applications.

16. Neuro-Force:
The relationship between the magnitude of neuro-electric activity and force
manipulated.

17. Neuro-Magntitude:
The Modality in which the greatest nervous system output, tension gained, and
force manipulated all reside.

18. Neuro-Patterns:
An extension of Neuro-Sequences but, in this regard, timing and magnitude are
examined/displayed.

19. Neuro-Rate:
The Modality of work which is associated with the greatest rate(interval and
transmission) abilities, of primary focus, with some support to come from
transmission magnitude functions.

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20. Neuro-Sequences:
Explains the order to which muscle groups are recruited chronologically, but fails
to examine magnitude and timing actions that are present in neuro-pattern studies.

21. Rate of Force Manipulation(RFM):

This is the displayed function of the system in terms of rate and magnitude
composition.

22. Reactive Contraction:

A contraction which is heavily dependant upon neuro-reflexive and mechanical
reflexive(i.e. “muscular stretch reflexes”) actions.

23. Static Spring:

This is a contractile unit effect, producing movement efficiency and injury
prevention if programmed properly by way of the nervous systems controlling
functions of the muscular/tensile units, as well as in terms of movement harmony
between the Elastic and Frictional units(i.e. proper balance between ‘muscle-
stiffness’ and ‘elasticity’).

24. Super Seven:

The term given to umbrella the seven critical factors which make up any
optimally successful training system or program; Modality, Bracket, Toleration,
Capacity, Movement, Method, and Arrangement.

25. Toleration:
A Super Seven component which details specific elements which feed into
adaptability rate- fatigue and frequency management of the system.

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 Chapter 2: NeuroDynamics Training

2.1. Nervous System Training

Figure 5: A visual comparison between Neuro-Rate, Neuro-Magnitude and Neuro-Duration.

Movement can be classified into several modes, but this book is about the common
thread of movement production and movement reaction- the nervous system. Psycho-
physiological reasoning is near the mark, but why not go directly to the source?
Remember; the nervous system controls every cell, tissue, and organ in the human body.
Moreover, NeuroDynamics is the dictation of this control-center, opening up doors of
limitless possibility. Just think about it logically; if you precisely control exactly what
governs sporting performance, relating to movement, then does it not sound realistic that
borders of limitation to your sporting growth will become virtually non-existent? Well,
that’s right in stride with NeuroDynamics training, my friends.

2.2. NeuroDynamics 101

If contractile tension is sparked then movement is initiated, as the skeletal
structure/limbs are pulled into the desired positions of joint configuration. A deeper look
at tension, or muscular structure, reveals many intricacies. For example, there are
numerous classifications of muscle fibers, each of which have the functional ability to

23
induce movement through “cross-bridge” attachment, and these various types of muscle
fibers are sheathed in a complexity of bundles and unit groupings. However, what may
interest those who are familiar with fiber composition(i.e. FG, SOG, etc) is that this
information is superflous in terms of practical applications.

2.2.1. Fiber Transformation Theory

First, all of the muscle fibers associated with a motor unit complex, composed of
the motor neuron, the motor axon, and the fibers in co-ordinance, are all of the same type.
To go one step further, as research has revealed, a group of slow twitch fibers will
transform to fast twitch fibers if the electrical impulse which activates them is of fast
twitch character. This means that fiber conversion(i.e. the fiber transformation theory) is
valid- fiber type switches over- if the impulse to demand such a change is appropriate.
As you can see, concentration on fiber typing is a waste of time since the composition of
the muscle fibers associated with a neural impulse are manipulative. This is one reason
why specific, direct training of the nervous system is so important, as well as superior
means for development. In fact, the only noteworthy point regarding muscle fibers,
themselves, is that they possess the ability to institute an environment of friction. That is,
as cross bridge formation is created and the “sliding filament” action is induced, intra-
muscular friction occurs. This frictional achievement can be advantageous, at times, just
as it can be a contradiction to the movement objective in other situations.

2.2.2. Contraction Efficiency

This prefaces well into NeuroDynamics Efficiency(NDE). You see, performance
can be raised if you increase the absolute(ex. Speed, strength, power) and/or you can
raise performance if you increase the working effect of the neuro-force effort. Saying,
the nervous system sparks tension. Which, in turn, allows movement(i.e. force
manipulations) to occur; therefore, movement efficiency is raised if the action between
the nervous system and tension activation becomes more efficient (assuming that this
translation will continue on into movement). Look at it this way; the less interference
that your system encounters via internal and external precursors to movement efficiency,

24
the greater the achievement potential. This is known as the onset of tension
control(OTC).
But, wait, what about the elastic contribution to movement? The stretch-bonded
material that bundles and groups contractile units together, as well as attaches these
groupings of motor unit complexes to the limbs/bone, are known as elastic elements(i.e.
tendon, fascia, etc). These constituents lack the ability to formulate friction(cross bridge
attachment) but, nonetheless, they are devastatingly important for the movement process.
Rapid movements, in particular, are more efficiently carried out via the NeuroDynamics
system if the frictional units lock-up to serve as a means for transitional stability, while
the elastic units come together, in harmonic function, to perpetuate a spring-like
effect(static-spring).
Now, how does one control the working efficiency of the contractile system?
Simple. Manipulate the character and function of the impulses sent from the nervous
system- the very same impulses that will be received by the contractile units(of which
instigate movement). Remember, tension, both elastic and frictional, is achieved and
dictated largely by electrical impulses(neurologically) and only bettered mechanically(i.e.
stretch reflex actions). Furthermore, these impulses can be sent from internal sources,
external sources, or a complexity of both. But before we get into activation sequences or
patterns, it is important to understand that all movement is associated with force.
Specifically, every time an impulse triggers muscular tension, and this tension instigates
movement, some degree of force is manipulated.

2.2.3. Force Training

The manipulation of force is either produced from internally driven demand or the
result of a reaction sequence of NeuroDynamic actions- of which are actually triggered
via an external source. However, this should not be confused with internal and external
electrical impulse(EI) sources. To clarify, electrical impulses of internal mode are
neurologically driven( sparked from the nervous system) and external simuli are triggered
from electro-myo-stimulation(EMS) devices or bio-motor stimulation (BMS) devices.
The internal and external stimulus modes can be quantitatively matched, but distinction
between the two, in singular mode, must be made. The external stimuli do not pose an

25
immediate threat of central nervous system fatigue, as the internal stimuli obviously
do(note: CNS fatigue via BMS is greater than EMS work and, depending upon
application, even quantitatively matched to the internal regime). However, both will
trigger a local fatigue effect(contractile unit fatigue). If the two tension recruitment
regimes are mixed in training then one of two firing actions is bound to result; complex
reactive or complex productive force manipulation.

Figure 6: General Neuro-Dynamics Sequences relating force, electrical impulses and contractile tension with internal(CNS),
external(EMS) and complex(CNS + EMS) production and reaction regime’s.

As you can see, this conversation is headed towards the practical extrapolations of
force manipulations, resultant from NeuroDynamic functions. When we refer to neuro-
magnitude, neuro-duration, and/or neuro-rate functions; what do these force manipulatory
characters mean in terms of neural output? Moreover, we know that tension will follow
suit of the neural influence, since the character of the electrical impulse will be reflected
via tension achievement, but what about the resultant manipulations of force which are
inherently produced from this movement instigation?

Assuming that the electrical impulses pass through the buffering mechanisms of
the NeuroDynamic line of traffic, we will negate discussions of relativity at this point as
we revert to pure-systems of neurodynamic deliverance and motor unit response-

26
including tension activation. Also, we will negate discussions regarding mechanical
stretching and the inherent reflexes to come of such exclusively from kinetic energy build
up, absent neural energy build up, and assume, for the purposes of this book, that all
mechanical stretches are regarded in the strict account of the training regimes outlined.
Therefore, stretch-reflexes regarded in this text will hone in on the neural associations of
such, for obvious reasons, as this is a book about the nervous system and human
movement related to sporting performance- not just mechanical properties of movement
in isolated cases(practical vs. impractical). But it should be noted that mechanical and
neural energy work together, especially in the static-spring model that is later described.

2.3. Relative-Filtration versus Pure System

To help explain this, let’s introduce the practical application of fictional units(FU’s).
That is, fictional units could be used to represent force, electrical impulses, or tension.
Here’s an example of pertinence; a 100FU’s of electrical impulse from the nervous
system may be buffered down to 75FU’s of active electrical impulse, evident by the
magnitude of tension recruited and force manipulated. As stated previously, instead of
romancing all of the possible realizations of relative products, we will keep our
discussion to more elemental and practically inclined matters of pure-system transmission
and production in this text.

2.3.1. NeuroDynamics of Contraction Rate

The rate of contraction(CR) is composed of interval rate and transmission rate.
Interval rate is characteristically defined as the time frame between tension activations.
That is, not only does this explain the rate to which tension can be gained and released,
quantified as the duration between activation-release and activation-response, but this
acknowledgement is traced back to the function of the nervous system to shuttle in bursts
of electrical impulses at proficient frequencies. Knowing that higher frequencies of
impulse’s lead to tetanic-tension(sustained, not released), it is important to recognize both
facets of interval rate function. Transmission rate, on the other hand, is the sole
proficiency of the system to send electrical impulses and activate tension at opportune
instances, as demanded internally as well as externally. Generally speaking, internal rate

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is the time between impulse recognition via the tension units(local neuro-motor junction)
and transmission rate is how quickly these impulses can be sent and received upon
demand.

2.3.2. NeuroDynamics Transmissions

Transmission magnitude is self explanatory, being the assessed quantity of the
electrical activity within the active system. However, transmission duration is one that
often gets confused. We mentioned how interval rate is the time between tension
activation; well, let’s keep this simple, transmission duration is the just the opposite. The
interval to which tension is sustained, at relative equal magnitude, is known as
transmission duration.

2.4. NeuroDynamics Modes of Force

Now that all of that groundwork as been introduced, there are many practically
applicable derivatives worth mentioning to evolve; such as the big three: Rate of Force
Manipulation(RFM), Duration of Force Manipulation(DFM), and Magnitude of Force
Manipulation(MFM). Rate of force manipulation(speed) function is composed of
contraction rate and transmission rate abilities.

Figure 7: The make-up of RFM, DFM, and MFM via intricate nervous system functions.

Now, if we take the ability of transmission magnitude and mix it with transmission
duration ability, on the other side of the spectrum, we yield duration of force
manipulation function(strength). And last but definitely not least, when transmission
magnitude, rate of force manipulation, and duration of force manipulation all get shaken
together in proper timing and function then the result is magnitude of force

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manipulation(absolute force)- the single most important element for all athletes to
possess regardless of sport or training purpose.

2.4.1. Voluntary versus Reactive Contractions

This brings us to the introductory point of various contraction types. In short, as
the imposing force acting on the body increases- force being a mixture of mass and
acceleration- especially in regards to when the direction of movement switches from
pliometric(eccentric) to isometric movement action, all of which precedes
miometric(concentric) movement action, then the reflexive firing of the system increases.
Additionally, the magnitude of reflexive firing is dependant upon the action of the
agonistic musculature(tension units responsible for miometric function for a given
movement/skill) during this phase of reaction(initiation of a change in movement
direction via negative acceleration- ‘braking’- of the acting force). In other words, the
more that the elastic components(tendons, fascia,etc) of the structural contractile system
are put into the ratio-of-dominance of movement instigation, relative to the frictional
units(muscle fibers), then reflexive firing is generally higher. This natural process can be
enhanced just as it can be broken(de-programmed), with the former being indicated in a
sporting environment with such actions as a Randy Johnson fastball or a 100 meter sprint
by Kim Collins(to name a few). And the latter occurrence being displayed with the
enormity of hamstrings injuries to plague sportsman, as of late, and arm injury
symptoms(i.e. as evident in John Rocker).
A simple way to display reflexive-firng(reactive contractions) versus voluntary
contractions is to perform an elbow flexion(biceps curl motion) in two distinct ways. For
both contraction modes, the participant should begin with one arm(the testing limb) in
full elbow flexion(palm to shoulder). For the first mode- voluntary contraction- the
athlete should lower the arm in three to four seconds, keeping as much tension on the
biceps musculature as possible during this decent(i.e. flex the biceps as you extend the
arm). As you eventually reach full elbow extension, you should then immediately release
all tension in the arm(relax entirely) and note what happens. Now, compare that result to
that which will come about with this contraction modality switch- reflexive firing via
reactive contraction. Once again, begin with your arm in full elbow flexion, then release

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all tension in the biceps during the pliometric(stretch phase- eccentric portion) of the
movement, of which will be carried out as rapidly as comfortably possible(i.e. snap the
arm into elbow extension as if throwing a ball to the ground with a reverse grip(palms
up)). Similar to the first, you should completely relax all tension in your structural
system at the instant that you achieve elbow extension, the note the occurance. Assuming
that you performed the test correctly and that you have not dampened your reflexive
firing ability too greatly via improper training means, you should note that the reactive
contraction resulted in a rebound out of the transition(i.e. the arm bounced upwards into
elbow flexion) as the voluntary mode resulted in the arm hanging in elbow extension like
a dead-weight.
Virtually all sporting actions gain proficiency as reflexive firing of the
neurodynamics system is aroused systematically through training. Speed efficiency and
execution, power production, and even maximum force output are all heavily reliant upon
neuro-reflexive firing(i.e. reactive contractions), even though voluntary contraction
reliance increases as contraction rate decreases and loading increases. Additionally,
strength advancements are made as reflexive firing ability is raised, even though
contraction rate ability decreases with increasing loads.

2.5. NeuroDynamics Efficiency

Figure 8: The fundamental constituents of Neuro-Dynamics Efficiency.

In preface to matters of neuro-energetical and bio-energetical(i.e. intra-muscular high

energy phosphate substrates) conservation, injury prevention, acceleration, and stability,
we must investigate the makeup of NeuroDynamics Efficiency(NDE). This involves
understanding of the tension-release phenomenon(TRP), rapid-fire phenomenon(RFP),
and the onset of tension control(OTC), in addition to the three aforementioned force
manipulation modalities(RFM, MFM, DFM).

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2.5.1. Tension Release Phenomenon
The tension release phenomenon is the active participation and assessment of
interval rate function. However, the difference is that interval-rate is an isolated case and
tension-release phenomenon is an orchestrated function displayed in and under numerous
circumstances. That is, the mastery of interval rate function for each of the three force
manipulation modalities is what net results the functional ability of tension release
phenomenon.

2.5.2. Rapid-Fire Phenomenon

The rapid fire phenomenon, additionally, is an integrated function of complex
venue to come about from one-dimensional contraction rate functions of isolated cases.
Specifically, transmission rate is the predecessor to rapid fire phenomenon development.
As probably guessed, the glaring difference between transmission rate and rapid fire
phenomenon is the integrated ability to perform under each force manipulation modality.

2.5.3. Onset of Tension Control

This leads us to the onset of tension control. Activating tension is one thing but
controlling tension, elastic and frictional, to optimize movement efficiency, is a
completely different matter.
Take the baseball pitcher as an example. He may experience soreness in four
general areas: elbow, biceps, anterior shoulder, and/or posterior shoulder region. First,
let’s group these into agonistic and antagonistic musculature; biceps and posterior
shoulder(primarily antagonist), elbow and anterior shoulder(agonist). From here, a
critical decision has to be made. Is the soreness due to structural weakness or neuro-
dynamics deficiency- in terms of movement efficiency? For example, are the biceps sore
because they are not releasing tension as the arm is extending(premature engagement,
residual engagement, or failed tension release phenomenon)? Or, is it a resultant
sensation from the deceleration function of the biceps at the final instant before elbow
extension is achieved that is wearing out this local tension grouping? The former
possibility represents a neurodynamics deficiency that is common to plague throwers
who engage in too much neuro-duration(strength) work for their biceps musculature,

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especially if they are to implement typical bodybuilding type strategies(such as deliberate
agonistic pliometrics). The latter possibility is a representation of the other extreme
possibility, displaying proper sub-structural function but poor structural development. As
you can hopefully see, movement efficiency and proficiency is often times a balancing
act between two extremes, especially when a sub-structural and structural contradiction is
existent.

2.6. Performance Progression Models

Let’s switch gears for a moment and talk about potential and achievement. Whether
we investigate general or specific progression, note that this progression is towards
neurodynamics proficiency. Moreover, the following models take into account that every
athlete enters this world at different athletic abilities, and even accepts the fact that there
is a preferred initial level of development. This is especially true pertaining to
conversations of work capacity, general dexterity, and explosive strength functions.
Meaning, if the young sportsmen is well developed in these three areas then exists
extreme sporting potential for him, whether or not he desires to achieve this potential. In
short, general dexterity is assessed by observing an athlete control and coordinate his
whole body(i.e. dancing). Explosive strength can be evaluated using a vertical jump test
or a short distance sprint(i.e. 60 meters). And the evaluation techniques to determine
each of the three work capacity abilities are covered in great detail later in this text.

2.6.1. The Generic Model

Figure 9: The Generic Model regarding development to Neuro-Dynamics Proficiency.

A non-specific estimation of achievement and potential involves three factors:

initial ability, adaptability rate, and training duration. Initial ability deals with the

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chronological inducement of training, and the recently discussed factors of initial
preparedness. Adaptability rate is generally comprised of genetics and doping but may
be raised exceptionally via proper training systematics(covered in this book). And, lastly,
the consistency and duration of training is influenced, primarily, by the efficacy of the
training systematics induced and, supportively, by doping. As you can see, drug use can
play a major role in regards to performance, but not only is this approach outlawed by
international sporting bodies but this avenue has also been linked to sever, and even life-
threatening, health complications. Besides, such practice defeats the purpose for which
this training system was developed in the first place- to level off the playing field for
those who are obligated, legally and/or morally, to participate in sports venues fairly and
just, as dictated by their respective, governing, sporting bodies. In other words, this
training system has allowed clean athletes to participate on plane with drug-saturated
athletes, resultantly making a mockery out of the cheaters in competition.

2.6.2. The NeuroDynamics Proficiency Model

Figure 10: The Neuro-Dynamics Proficiency Model

A more logical approach for performance potential determination would be to

assess the neurodynamic development of the athlete. Exposure, transformation, and
proficiency compile the three stages; we will detail each:

2.6.2.1.Stage 1: Exposure
The exposure stage is an awakening experience, literally, for the athlete. The
nervous system is taught how to increase neuro-magnitude ability. However, and what is
often overlooked, is that this is associated with a decrease in work capacity.
Let’s reintroduce fictional units to better explain. Also, let’s assume that you can
perform, say, 5 sets(6% fatigue, 4 day scale) with 100 kg for 6 reps upon initiation of

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training, and each kilogram lifted is associated directly with one electrical impulse
FU(pure system). As stated earlier, your work capacity will deteriorate as you progress
through this first stage since you are raising your neuro-magnitude ability. Meaning, a 6
rep set may go from 100FU’s of neural output, tension recruitment, and manipulated
force to a 200FU ability. This means that your system, now, is able to put-out 100%
more neural energy per repetition, and manipulate a likewise gain in force. In other
words, this “neural adaptation” will lead to a new 6 repetitions maximum(RM) of 200 kg.
Quite an absolute performance achievement, indeed, but don’t overlook the adjustments
that your neurodynamics system has made(sacrificed efficiency for proficiency). Thus
saying, at this point in time you may be able to only manage 2 sets of 6 reps until optimal
fatigue inducement is met at the pre-apportioned 6% fatigue drop off on a 4 day scale.

2.6.2.2. Stage 2: Transformation

Remember, the goal in training is to not only raise your absolute function under
specified terms(i.e. as they relate to sport) but you must also raise your ability to tolerate
work(i.e. volume/tonnage). This is where AutoRegulatory(AREG) training(a.k.a. The
Drop-Off Method) comes into play, as it is the only volume management system in
existence that will allow you to control your progression through stage 2. To put it
bluntly, if you haven’t taken advantage of AREG training in the past then you are almost
undoubtedly stuck at the peak of stage 1. The bad news is that you have wasted a lot of
time working your butt off for little to no improvement over recent months, if not years,
but the good news is that your performance threshold is literally years away if you take
time to learn and integrate drop-off methodics.
Neurodynamically speaking, your system goes through a conditioned response-
known as the “sensitivity effect”- which allows you to progress through stage 2- which is
a bi-fold adaptation. Substructurally, your system will increase its’ (what is known as)
neuro-electric transmission frequency. Think of in terms of a car stereo system. Let’s say
you run 400 watts of power(i.e. transmission magnitude) to your sub-woofers, if you
increase the frequency of the impulses from the amplifier to the speaker than the sound
will become enhanced. Same thing is true with your body, and is extremely noteworthy
during this sensitivity transformation. That is, your nervous system learns to send

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electrical signals to your muscles quicker so that the same magnitude of neuro-electrical
output may result in greater movement properties(i.e. force manipulation)- this allows
your system to function stronger than before yet fatigue slower than before. Remember,
your system is innately wired to adapt. Specifically, your system is programmed to strive
for efficiency, reducing the energetical cost(neurological and chemical) of work,
primarily, as well as spare mechanical bodies(i.e. muscle fibers). AutoRegulatory
training allows you to achieve all of these aforementioned structural and sub-structural
adaptations necessary in order to transform from a stage 1 athlete to a stage 3 athlete- you
will not find that guarantee with any other training management system to date! In other
words, the methods you will learn in this regard are the only way to dodge the dreaded
premature performance plateau!
Reverting back to the previous example; 100-sensitized-FU’s will net 200FU’s of
force. That is, now your system is putting out 50% less-neural demand- but is still
producing equivocle results- likened to why “400 watts of sound” is not the same at every
frequency! That being said, you can now perform a possible 6 or 7 sets( increased work
capacity) at 200 kg for 6 reps. In comparison, you can now perform 2 more sets to
optimal fatigue but with 100 more kilograms than initial! Or, 5 more sets with the same
load beyond what some would have referred to as your ‘genetic limitation’(end stage 1).
What is even more impressive is that the sensitized effect allows you to rapidly increase
your absolute ability, mostly due to the fact that your system is always working with
reserve left in its tank- which means that neural restrictions are reduced. Moreover, the
training systematics in this book, coupled with the management methodics, will allow
you to virtually abandon any neurologically related movement restriction that your
system would have otherwise been programmed to possess.

2.6.2.3.Stage 3: Proficiency
What is neurodynamics proficiency? Well, since neurodynamics is a linked
approach to the nervous system and movement through tension, the proficiency of such
means that you are proficient in your actions from the inside-out. To put it differently,
your system has been tricked into raising its absolute output to devastatingly new heights,
as well as maintain this optimal function for longer durations(terminals). In keeping with

35
the same example listed above, a stage 3 athlete- mastered neurodynamics system- will
be able to raise his absolute neuro-magnitude output well beyond anything before
achieved. In simple, clear-cut terms, a 300FU output is easily achieved and sustained
above drop-off for an increased capacity of work. How does a 275 kg bench for 6 reps
and 12 sets above drop-off sound? What about the same numbers for a 102 kg man who
was taught to believe (from inferior coaching) that his genetic potential was a 145 kg
bench press for 3 sets of 6 reps. Ahh, yes, the future looks bright for anyone on this
system!

2.7. NeuroDynamics Mastery

Figure 11: The fundamental components of Neuro-Dynamics Mastery.

An athlete who has achieved mastery of his system, from the core to the local
fibers, by progression through the 3 stages of neurodynamics learning/development and
with the application of such proficiency advancements with neurodynamics efficiency
acquisitions has reached the point of mastery- neurodynamics mastery! As a baseball
player, you will be able to throw faster than anyone else on the field and be able to keep it
up for longer than everyone else; imagine a 104 mph fastball being thrown for 9 innings
straight! A basketball player will be able to run the court better than he does now for the
first 30 seconds of the game, but keep it up so well that the need to be pulled from the
game will be pulled from the coaches mind! A running back in the NFL may now be
able to sprint with world record speed for each run of the game, with cuts likened to that
of an Antelope, getting faster each week- right on through the Super Bowl! Without
trying to say it any other way; there are no limits!

2.7. Chapter Wrap

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 Take a macro-myo-stimulation(EMS) device and crank up the knob. What do
you find? Assuming that the electrode pads/rods were attached properly to your body,
you will notice that the greater the electrical impulse driven into your system that the
greater the activated tension. Numerous studies have shown( and it really goes without
saying) that more muscular tension is associated with greater force manipulation
ability/functions(i.e. absorption, stabilization, reaction, production). Additionally, the
longer the impulse bursts are held at constant output, the longer the duration to which
tension will be sustained and proportionate intervals of force manipulation functions will
be garnished. And, of course, we know through research and practical experimentation
that the quicker the impulses are received that the sooner a response(i.e. movement/force
manipulation) will result. Another concept discussed that is of pertinence here is that the
delay between contractions is reduced as the interval rate of these electrical impulses is
decreased.
Now, out of the laboratory and into the real world; we know that electrical
impulses can be sent from the nervous system upon internal and/or external demand,
under characteristically unique conditions, synonymous to those found from external
applications(EMS). This is not to say that the external modalities of tension recruitment
don’t hold place in the training process( as they certainly do) but just that we can sketch
relativity between the two.
Even as this knowledge lays the foundation from which neurodynamics training
systematics have been evolved, it would be errant to overlook the management process
involved with progression towards the mastery of the neurodynamics system- through
raised proficiency and efficiency of athletic traits related to your personal sporting
success(or that of your athletes). All of this encompasses the beauty, uniqueness,
creativity, and possibility of neurodynamics training- unmatched and unparalleled by any
other performance approach to date!

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38
 Chapter 3: Modality Principles

3.1. Modality Introduction

Work can be categorized many ways. However, there are superior ways to group
work so that specific results can be achieved. The best way to do this is to associate
electrical impulses with tension and force manipulated. There is undoubtedly an inter-
relationship between the three, collectively, yet independently, bound via appropriation
of weight(AW) schematics. In the end, it is clear that a rise in stretching-force of the
motor apparatus will result in a rise in electrical activity. Consequently, the resultant
force of the movement action will increase. In other words, there is relative synonymy
between the engagement of force, bio-electrical activity, and the magnitude to which
contractile tension is gained- an escalation of one of these factors of movement will result
in an increase in the other factors involved. This process is much more sport specific
than the scientific studies of the past where concentration was only placed on isometric or
miometric(concentric) movement. In the sporting world, the make-it or break-it point is
typically found at the transitions- shift between contraction phases(pliometric to isometric
to miometric)- with the greatest development of the static-spring effect being associated
with the supreme competitor. But before we get too far ahead of ourselves, let’s back up
for a moment and begin the building process from the ground floor up.

3.2. Percent Training

One major fallacy to plague the training world has been to undergo indiscriminate
percent training methodics. That is, the same percentages of bar weight were used to
program loading for a training session, regardless of if it were an upper or lower body
movement, and independent of the actual weight being involved with the movement.
Admittedly, this was leaps and bounds ahead of ancient training practice of picking a
weight and ‘repping’ until you drop. But, as the times have changed once more, these
conventional percent methodics now look just as mundane. For instance, perform 5 reps
as quick as you can with 75% 1RM on the squat and bench press, respectively, and time
the elapsed time for the set. Note the difference? You should, as the squat set would be
timed to take about a century and a half longer than the bench press set. Part of this

39
variance in time, even though the training percents appear to be the same, is due to the
total distance of the bar path. But the most glaring difference is due to something else-
the actual weight being moved. What other weight besides bar weight is present in the
above example?

3.2.1. Appropriation of Weight(AW)

All of the astute learners probably guessed correctly, in solving the above inquiry,
and assumed that bodyweight is the factor of loading that is most commonly overlooked.
In short, this is the consideration that we make when we appropriated the weight:

(1) Bar Weight 1RM + BodyWeight Percent Factor = Actual Weight

(2) Actual Weight x Training Percent Desired = Cured Percent
(3) Cured Percent – BodyWeight Percent Factor = Appropriated Weight

As you can see, there needs to be a bodyweight percent factor associated with every
movement that is carried out in the gym. To get you started, we use roughly an 85%
factor for squats(i.e. 85% of bodyweight moved in addition to bar weight for this
movement) and about 15% for the bench press(i.e. 15% of the athletes bodyweight is
recognized in addition to bar loading for this movement).
Therefore, if we take a 100 kg man who can squat 200 kg and bench press 150 kg,
both for one repetition maximums(1RM), then we can appropriate the weight
accordingly. Step one: the actual weight being moved for the squat and bench press,
respectively, during the 1RM effort is 285 kg and 165 kg- once again, this represents the
actual weight being moved for these lifts. Step two: to cure the percent, we must
multiply by the desired training percent. For simplicity sake, and for reasons that we will
get into, let’s assume that the athlete wishes to work with 63% of his 1RM for each of
these movements. Conventional calculations would set the bar weights for each of these
movements at 126 kg for the squat and 94.5 kg for the bench press. These numbers are
way off! The appropriate weight follows the process of curing the weight and then
subtracting back out the bodyweight factor. As you can see, the proper loading for these
movements at 63% is 94.55 kg for the squat and 88.95 kg for the bench press. In other

40
words, if you simply take a percent from bar weight, as most coaches are in fault for
assigning such weights for their athletes, then you will be training with 31.45 kg more
than desired in the squat and 5.55 kg too great in the bench press. Various athletes with
infinite relationships between bodyweight and absolute strength will constantly change
the degree of error that old-school percent practices have on development. For instance,
the lower an athletes relative strength, the greater the error induced via non-AW percent
training integration!
With AW, all movements can be induced with identical neuro-muscular demands,
hence, the training effects of such will be identical. To put it in more applicable context,
a coach who appropriates weight will allow his athletes to develop as intended. There is
no reason to over-train the lower body anymore, friends, as I have just given you an
extremely powerful tool that can be used as part of your sporting progression content of
training.

3.3. NeuroDynamics Associations

Figure 12: The Inter-relationship between Neuro-Dynamics training modality’s and Neuro-Dynamics Functions.

There are three general classifications of work: neuro-magnitude, neuro-duration,

and neuro-rate. These were contrived from the neuro-electrical influence that internal
and/or external means have on recruiting motor units. That is, the way that tension is
activated and sustained, as well as the degree to such involvement, are all part of the
reasoning behind the tri-fold approach of work inducement. To take it one step further,

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contractile tension is the essential for manipulating force(movement), of which can be
broken down into qualities of force-absorption, force-stabilization, force-reaction, and
force-production. Therefore, when we refer to neuro-magnitude work then we are
speaking of work that is associated with the greatest electrical activity, tension
recruitment, and force manipulated, independent of the time of such characters. For
practical purposes, we define these modalities of work into magnitude of force
manipulation(MFM), rate of force manipulation(RFM), and duration of force
manipulation(DFM). These can be clarified if you look at how long it takes for the
electrical impulses to be uploaded to the motor unit sensory receptors, how long tension
is sustained, and at what rate and time frame force is manipulated.
Adding on to what we learned in the previous chapter, RFM is composed of
contraction rate and transmission magnitude. DFM is the beneficiary of transmission
duration and transmission magnitude. Lastly, MFM is the intricate function of the system
to optimize the static-spring effect on top of a harmonic balance between transmission
magnitude, DFM, and RFM. In simple terms, RFM is synonymous with velocity(or
speed), DFM is likened to strength, and MFM is the ability of the athlete to act with or
against maximum force. In between the MFM function and the higher rate RFM
function, within the neuro-rate window, the existence of power is realized. Thus, you
will learn how to develop supreme speed, peak power, absolute force, and maximum
strength!

3.3.1. Engineering Training Modalities

We must set up standards so that we can apply this aforementioned information to
training and sporting situations. As you may have assumed, this is how appropriations of
weight(AW) and force manipulations(FM) relate in conventional weight training(for
baseline understanding). Neuro-Magnitude is found at AW percents from classical lifts
at 51-74%. However, speed of movement- such as acceleration into the PIM transition as
well as velocity throughout specific sectors of the movement- in addition to methods of
training and the type of contraction present(i.e. voluntary versus reflexive/reactive) will
somewhat modify these restraints and, concurrently, this definition. For example,
“involuntary” contractions, such as reactive training methods or EMS can promote

42
greater motor unit activation than their “voluntary” counterparts(such as EMS + REA
bench presses versus PIM bench presses), regardless of rep rate or bar weight/training
percent! Additionally, specialized means, such as auxometronics(AMT) and
parametronics(PMT), make this bracket of appropriate training percent even more
insufficient. However, for general understanding, especially at this point in the book, we
will use this guide for learning purposes.
Training percents above this neuro-magnitude window(74% and greater)
constitute neuro-duration work. Inversely, inferior values(51% and below) represent
neuro-rate work. To get more specific with this construction, to individualize the
process, and to locate neurodynamic deficiencies, the following tests can be performed.

3.3.1.1.The Neuro-Magnitude Test

The magnitude test involves performing a 1RM REA(reactive) barbell bench

Figure’s 13a-13d: A demonstration of a Reactive Barbell Bench Press(notice the absorption-amplitude).

press and then relate this score to a 1RM PIM(conventional style) bench press. First and
foremost, however, the athlete must gain good reactive ability before engaging in this
test. The requirements for a successful lift are: (1) gain at least 10 cm of hand-to-bar
separation during the pliometric(drop) phase of the movement, (2) catch the bar at about
7.5 off of the chest, (3) don’t let the force of this “shock-phase” cause the bar to fall
below the 2.5 cm mark above the chest(5 cm braking phase allowed), and (4) return the
bar back to the start position(note: if performed correctly the bar will “rebound” quickly
out of the transition, returning efficiently back to lockout). Upon completion of this test,
the result, when appropriated, will fall somewhere within the 51-74% neuro-magnitude
window, with the mean of this test being 63%. A score above this mean will be
associated with neuro-rate dominant athletes who are neuro-magnitude
proficient/sensitive(i.e. sprinter, basketball player, baseball player, etc). If the athlete
scores below this 63% point then it should be noted that he is neuro-duration dominant

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and/or neuro-magnitude deficient. Structurally speaking, there is parallelism between the
degree of elastic dominant movement of an athlete and the neuro-rate function. That is,
as neuro-rate reliance increases, elastic dominant movement is the structural adaptation.
On the other end of the spectrum, the participation of frictional elements increases as the
neuro-duration function increases. These trends, especially when considering the
exchange of terms from neural function to more simplistic diction(i.e. such as neuro-
duration to strength), should not be considered a one size fits all solution. Even though
the above phenomenon between neural participation and contractile tension involvement
always holds true, some strength athletes may be elastic dominant and some speed
athletes may be frictional dominant. Furthermore, some strength athletes may be starving
for neuro-duration work, interestingly enough, just as some speed athletes have been
neglected neuro-rate work. This is part of the essence of neurodynamics training; attack
what is needed, not what is common or popularly accepted as justifiable means for
improvement(i.e. ‘individual-specific’ versus just ‘sport-specific’).
It all begins with the neuro-magnitude test. This evaluation gives us much needed
insight into the current sub-structural(neural) and structural(contractile tension)
performance of the athlete, of which will direct the
line of training traffic from that point forward. These
specifics are covered in more detail later in this text.

3.3.1.2.The Neuro-Rate Test

A neuro-rate test evaluates the athlete’s ability
to rapidly turn their system on and off, signifying
absolute contractile rate ability of the athlete minus
significant force involvement. An electronic,
pressure sensitive pad should be used in conjunction
with a tap test through the hand or foot, with the limb
of the test appendage in question being fully extended Figure 14: Neuro-Rate Test through the foot.

so as to eliminate false readings. The test should assess the interval rate performance of
the athlete for a terminal of up to 9 seconds- interval rate being the time between taps.
The base score to size up deficiencies is 0.078 seconds, noting the interval between taps.

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The significance of an athlete’s variance from this test standard is determined by the
direct need for proficient neuro-rate function in sport. For instance, a sprinter who is
losing top speed will need to increase his neuro-rate
performance, whereas a strength athlete may decrease
his neuro-rate potential but still rise sport
performance. Even as sporting need nears power
production, versus absolute speed production, the
absolute development of neuro-rate declines
considerably. Figure 15: Neuro-Rate test through the hand

Remember, RFM(speed) is comprised of the greatest neuro-magnitude

possible displayed as a backing to the greatest neuro-rate achievable. Meaning, an athlete
can increase his speed by increasing his neuro-magnitude function as his neuro-rate
function remains the same. He can also get faster by increasing his neuro-rate ability
with a static neuro-magnitude function. And, lastly, the best way to raise sporting form
for a speed athlete is to increase his neuro-rate and neuro-magnitude functions.
Therefore, look to the neuro-magnitude and neuro-rate tests, and even the neuro-duration
test for further validation, to help you decide on appropriate training contents as a speed
seeking athlete(note: these recommendations are for a speed-seeking athlete, primarily).

3.3.1.3. The Neuro-Duration Test

The neuro-duration test essentially evaluates
how long the athlete can strain. The real purpose is
to find out how long the athlete can maintain a
relative flat-line of neuro- magnitude function under
neuro-duration(strength) work. The easiest way to
carry out this test is to time an athletes 1RM
attempt, from start to finish, and then compare
his achievement to the Figure 16:Neuro-Duration Bench Press Test. standard. The window of
opportunity here exceeds anywhere up to about 9 seconds- or slightly beyond- with the
average being roughly 4.5 seconds for strength seeking athletes. In practical terms, an
athlete who raises his neuro-duration ability will also raise the terminal(time) to which he

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is able to lift the weight. For instance, imagine if you only had 2.0 seconds to lift as
much weight as possible versus 9.0 seconds. Don’t you think that the additional 7
seconds worth of equal neural effort will help you in your conquests? In fact, one of the
major reasons why strength athletes peak out prematurely is because over-training
decreases one’s anaerobic response terminal capacity- saying, their neuro-duration
function for an-1 work is negatively comromised(stay tuned, it’s all going to become
clear soon enough!).
DFM(strength) is the result of neuro-magnitude and neuro-duration functions.
Therefore, if either one is deficient then performance will be restricted. From this
perspective, you can see why we train at the individual specific level.

3.4. The Static-Spring Effect

MFM function can be raised from direct neuro-magnitude work as well as balancing
in the deficient quality- whether it be neuro-rate or neuro-duration. This is clearly
evident in the static-spring effect of muscular contraction. Research has shown us that
‘the sliding filament theory’ is valid during strength training movements and that the
static-spring effect is the preferred function of the system during high power and high
velocity movements. Ever wonder why some guys perform a lot ‘stronger’ than they
look(i.e. boxers, major league pitchers and hitters, some powerlifters, etc)? For instance,
Mike Tyson has never possessed anywhere near the strength that some powerlifters in his
weight class have displayed, but he is still able to produce almost 4 times the amount of
absolute force! Not only that, but he was able to produce this force at a rate of up to 15
times as fast as these strongmen when he was in his prime! Any coach in any sport can
tell you that the ‘stronger’ athletes are not always the ‘better’ athletes(depending upon the
sport and their role on the team). Yet, even as thousands of strongmen gone by, who are
essentially rewarded by winning the international contest with a pat on the back and just
enough money so that they can put a morsel on their plates, have been unable to cross-
over into the money saturated sports, such as baseball, basketball, and American football,
there are coaches who still train their athletes with this outdated philosophy of “strength
roots all.” The simple fact is that a coach who is absent understanding of the static spring
effect, alone, not to mention the remainder of NeuroDynamics training principles, will

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always be confused as to how he should train his athletes (i.e. especially in terms of why
an increase in strength may very well decrease performance on the playing field).
What this all boils down to is this: there is some degree of neuro-rate used and
needed during neuro-duration work, just as there is never a clear cut division between
when elastic versus frictional control of movement. Movement that is determined to be
carried out via structural dominance of one element or the other does not mean that it is
the only “player” in this activity, it simply means that movement is most effectively
carried out with this structural body. Some activities rely on the elastic constituents
primarily, but said actions are strongly supported by intricate actions of the frictional
units. Likewise, frictional dominant movements rely on elastic tissue for stability and
movement proficiency.
Under neuro-duration work, the elastic elements help to provide stability- number
one- as well as acceleration. As roles are switched and the work becomes more rapid or
with higher force- neuro-magnitude or neuro-rate- then the elastic elements begin to reign
supreme during the movement since they are structurally designed to be more efficient
and proficient under such circumstances. That is, the breaking point to which elastic
contribution matches frictional contribution is at the point of absolute force output-
neuro-magnitude test(peak). What is also important to understand, especially regarding
the static-spring effect, is that frictional units(muscle fibers) help stabilize(decrease the
muscle dampening effect) and offer a subtle help towards providing transitional
acceleration. In other words, as the rate of movement and force present is
appropriate(power and speed circumstances) then the muscle fibers will actually lock up
at the opportune instances to offer a strong and stable(static) effect as the elastic
elements(i.e. tendons, fascia, etc) will act as the major propellant(spring).
In peak-velocity sprinting, the frictional fibers will help to provide stability at
contact with the ground and at transitions(contraction reversals) by locking up in a tight,
rigid construction. Just after ground contact the proficient sprinter will be able to assist
this elastic movement with frictional participation to gain acceleration at toe off. To
review; the frictional units lock up to decrease force-dampening-disturbance so that the
elastic elements can drive the limbs into position and react against the imposing force
with tremendous energy(not to mention proficiency and efficiency).

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3.4.1. Force Dampening
Take a rubber band and try this one out for yourself- explaining part of this static-
spring effect as it relates to force dampening. If you attach one end of the rubber band,
which signifies our elastic elements, to a set nail and pull the opposing end back and
release, what happens? A sharp and rapid reaction, correct? Now, if you pull the band
back the same way but the nail is set on a sliding contraption so that it pulls/gives with
the force of the opposing end of the rubber band(both ends move together, thus no stretch
is created) then a dampening effect occurs. The resultant force will be very poor, with
the rubber band actually falling to the ground upon release minus the snap. If the muscle
fibers are programmed to perform the duty likened to the rubber band in this set-up in a
real sports setting of neuro-magnitude-and-greater rate then injury is sure to
commence(i.e. a hamstrings pull). The better alternative is to program frictional
stability/function likened to the sturdy nail set-up with the rubber band “snap” coming
from the elastic elements(i.e. tendon function). And this setup, even, can improve- the
more the frictional units gain the functions of support and synergy to these “types” of
movements. Moreover, as you train your system to act as intended, structurally and sub-
structurally, then performance will jump and injuries will be forever bypassed. Part of
this equation involves the aforementioned static-spring effect, with proper development
made via the lagging component to the system at large. And, part of this static spring
effect is found in decreasing dampening effect(i.e. increasing “muscle stiffness”). This is
one reason why a sole reliance on strength training means can be counterproductive to
one’s goals, not to mention that such ignorant practice of late has perpetuated a huge
degree of injuries in sport. Moreover, an over-concentration on speed training methods
would increase the dampening function and, thereby, decrease joint stability- which will
also perpetuate injury. On the flip side, you can train your system to have less “give” via
neuro-duration methodics. It is this balanced ratio of spring and stability that can be
perceived as muscle dampening proficiency, with the static spring effect perceived as a
critical balance between muscle-stiffness/frictional fibers/ neuro-duration functions and
elasticity/elastic constituents/neuro-rate functions.

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 Chapter 4: Bracket of Work Principles

4.1. Bracket Introduction

Setting up and selecting appropriate brackets of work are more important than
refining repetition schematics. Why? Well, for one, the neuro-energetical and bio-
energetical influences dictate the terminal of optimal work, in addition to the associated
modality present. Research shows us that anaerobic activity is not completely
‘anaerobic’(absent oxygen requirement for contractions). It is the percent concentration
of each used per athlete and for each modality and bracket makeup that is of concern.
For instance, from this perspective we were able to understand the importance of
hyperoxic(means to which the concentration of oxygen in the blood stream may rise)
training for anaerobic athletes(i.e. the availability to sustain maximal output for a longer
continuous terminal). Additionally, fat-fuel comprises roughly 7% of the energy for
anaerobic actions.

Figure 17: The Relationship between the major-three Brackets of Work and time(for the anaerobic athlete).

Brackets designed from repetition counts fail to balance out the work for each joint action
involved in every imaginable movement. Such as the comparison of 10 reps of bench
presses versus 10 reps of trap shrugs, in terms of improvement. As anyone involved in
training for a substantial period of time can tell you- especially bodybuilders- there is an
inverse relationship between the distance of bar path and repetition prescriptions. That is,

49
30 seconds worth of biceps curls are going to yield identical structural adaptations as 30
seconds worth of trap shrugs, for each targeted muscle grouping in respect, but the same
cannot be said if the same repetition counts are followed. The reason is that the shrug
movement has a much shorter stroke, thus the training terminal(time) is reduced. In other
words, most scientific studies focus on more standard movements, such as bench presses
and squats, for determination of repetition ranges. And even if the research was to be
correct for those specific movements does in no way permit the same approach for other
movements. Every movement induced for every athlete in participation will result in a
modification from these repetition standards. It is for these reasons that training for time,
and not reps, is more practically justified. And when one investigates the complexity of
modality and bracket combinations(element constructs) then this approach becomes even
more desired. In simple terms, 8 repetitions of glute-hamstring-gastrocnemius(GHG)
raises, with load, in no way resembles the training effect induced from 8 GHG
contractions from sprinting(16 stride lengths). The nervous system, tension, and force
involved(i.e. different modalities of work) are all justifiable reasons why the two are not
going to result in anywhere near the same training effect (the factor of time is also a huge
part of this equation). Look at it this way, the faster the rep speed, the quicker the set is
terminated in repetition schematic protocols.
You should now be able to appreciate why a method had to be introduced so that
the neuro- and bio-energetical variances, the speed of movement discrepancies, and the
displacement range of the mass issues contained in the infinite list of possible movements
could all be tackled with one easy solution. After all, attempting to memorize a list of
optimal repetition ranges for every movement in existence and for each modality
available is about as logical as using a horse-n-buggy in this day and age. (For those of
you who didn’t understand that, just note that something better has come along!) That
‘something’ is the simplicity that the bracket of work guide, based on time, gives us all.
In the end, this practice is found to answer a lot of questions to a lot of problems that a lot
of coaches suffer from on a daily basis. It also makes a no-brainer out of solving some of
the complex issues that surround sports training administration- such as the ones noted
above. In short, you will never go back to your mundane repetition guides anymore, for
due reason, after you understand the contents in this chapter.

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4.2. Anaerobic Response(An-1)

We already laid the foundation for setting up individual bracket of work templates
with the neuro-duration test. The results from that test, in fact, represent the extremity of
your first bracket of work- anaerobic response/An-1. An average score is roughly 4.5
seconds, and some may even reach the 9 second marker or more. In any case,
individually speaking, your first bracket of work will cover all work from 0 seconds to
this upper bound(i.e. 0-9 second general range).

4.3. Anaerobic Reserve(An-2)

The second bracket of work- anaerobic reserve/An-2- is found through a simple test.
Take 63%AW1RM on the bench press and rep as fast as you can until you have to rake a
rest of any sort. The goal is to not allow the athlete to lockout his arms at the top or rest
on the chest- constant tension is a must. The terminal of the set will be monitored using a
stop watch, of which value will represent the upper bound for that particular athletes An-
2 bracket. A general score is 27-32 seconds, so we can assume that an average anaerobic
reserve bracket comprises all sets of all loading which terminate within 9-40
seconds(general). Lower bound is 9-25 seconds and upper bound is 25-40 seconds.

4.4. Aerobic Response(Ae-1)

The next bracket of work begins to tap into aerobic dominance. Even though this
shift of reliance upon energetical means from anaerobic to aerobic may be as little as
53% to 47%, for some, the flip of concentration of such is still enough to result in us
calling this work aerobic. For this reason we call this bracket the aerobic response/Ae-1
bracket of work. Since this book is about the anaerobic athlete, we will avoid speculation
into the aerobic reserve bracket of work(Ae-2). That is, upper bound for the Ae-1 bracket
will be assumed to be 70 seconds for this text, with the entire compass of the bracket
commonly covering 40-70 seconds.

4.5. Work-Brackets on Capacity-Integers

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 Each bracket of work above the next is good for raising the capacity of work of the
one beneath it, and a greater correlation is found when training within neighboring “upper
bound” and “lower bound” intervals(i.e. 9-25 seconds An-2 work is better for direct An-1
development, especially upper bound An-1(4.5-9.0 seconds), compared to, say, the upper
bound An-2 bracket of 25-40 second working bouts). The lower bound An-2 work will
not only raise the “terminal capacity” of An-1 work but also “pinnacle” and “prime
capacity” functions. For instance, training in the An-2 bracket will escalate capacity
performance in the An-1 bracket. Note: the inverse is not true. In fact, the training of a
shorter terminal bracket may decrease the capacity of work of a longer terminal
bracket(i.e. this uphill battle is common with strength athletes who ignorantly abandon
An-2 work for a significant period of time). Of further concern is that as you destroy An-
2 capacity function from such ignorance and neglect, this will perpetuate a decrease in
An-1 capacity function. It’s like cancer to your sporting career- slow, agonizing demise
if left untreated.
An-2 work can promote increased tolerance to An-1 work, partly due to the
decrease in neural demand and partly due to the volume of work tolerance. Which one
depends on the program construction, especially how long a bracket is trained in
succession and in ratio with other brackets. On the same note, aerobic work may not
seem important if you are seeking anaerobic gains, but when work capacity is the limiting
factor in your development then it becomes crucial. That is why it is important to train
all three brackets and all three modalities via a needs basis and not a pyramid model, or
any other paper-prediction model of athlete function. This occurs not in the same session
but in a paralleled system of periodization. The last distinction is that lower bound An-2
work will have a greater direct impact on An-1 results, but do little to raise your An-2
capacity functions.

4.5.1. The Time Factor

Let’s assume that you have an average bar rate of 2 seconds per rep. If you train
6 reps for 2 weeks and then 15 reps for 2 weeks, you may think that you are doing a good
job of rotating your program up, right? You are probably pretty confident that you are
adding variety to your training program via different task demands, correct? Both

52
answers: wrong! Taking the average rep rate and multiplying it by the reps achieved we
find that the first 2 weeks consisted of An-2 work( 6x2=12 seconds) and the latter 2
weeks also consisted of An-2 work(15x2=30 seconds)- even though the lower bound and
upper bound variance may alleviate some symptoms of overtraining. However, you may
be shocked to note that the training effects from each will be almost identical. The most
glaring difference between the two is that the lower bound work will have a greater effect
on the terminal capacity development of An-1 work and the upper bound sets will better
influence the pinnacle and prime capacities of work- all of which we will get into later.
With this in mind, a better approach would have been to attack An-1 work and An-2
work in this sequential rotation. The above mistake dramatically impairs a tremendous
number of athletes every day, mostly because it appears to be a good approach- of which
circulated information of bogus content is to blame. Now with this refined approach, you
can use upper bound or lower bound work within each bracket, respectively, to raise the
capacity integers of what is needed- especially as you avoid beating a dead dog!
Most of the time my athletes don’t follow a workout plan that lists repetitions. I
allow the modality and bracket to be filled appropriately by the athlete. The intricate
variances between athletes involved in the same prescriptive measures will do two things;
(1) give me valuable information regarding their innate functional preference when given
the choice of neuro-energetical discrimination and (2) it allows me(the coach) to locate
any subtle signs of overtraining. For instance, if I assign an athlete 25-40 seconds worth
of work in bench presses then individual sub-structural(CNS) system preference will
surface. In fact, one athlete I work with grinds out triples in roughly 27 seconds with
relatively greater weight(note: neuro-duration dominance), whereas, another athlete
prefers to move much faster with substantially lighter weight when given the choice(i.e.
19 reps in 32 seconds). These extremes allow the coach to see athlete preference. An
athlete will be observed to lean towards their current favoritism because it is their best
developed neurodynamic structure and/or it can be concluded that they are avoiding the
opposing option due to subtle overtraining of the function/modality in their recent
workouts. That is, it is a matter of affinity towards their current strengths versus a
retraction from a fatigued neurodynamic character(i.e. neuro-duration, neuro-magnitude
or neuro-rate)- training logs are a must!

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 As an important side note; training “elements” are known to be the composition
of a bracket selection and a modality selection. You must always work with one bracket
and one modality since it is impossible to train absent one or the other, so the minimum
inducement is 2 elements per session. You should keep this in mind as we pile on more
information in later sections. Also, 2-4 elements comprise an optimal training session.

4.6. Time Training Examples

Time will always be given precedence over repetitions regardless of which
modality is trained. To help further explain this concept I have included an example for
your immediate edification.

4.6.1. Neuro-Duration Modality and Time Training

The most difficult modality to integrate with the time training principle, as
evident from the feedback I’ve received from the masses of athletes and coaches that I’ve
consulted, is the neuro-duration modality. However, as soon as you can come to realize
that repetition brackets are not reliable or efficient for that matter then the switch is
simple.
Independent of nuero-duration method used, time will determine the

Figure 18a: OI Protractions(static). Figure 18b: OI Protractions(release). Figure 18c: OI Protractions(react)

length/duration of the stimulus. This is important to understand as this is how unique

intra-modality phenomenon are accounted for properly. As an example, the traditional
repetition method, the PIM methodic, will absolutely not yield the same results as
oscillatory isometrics(OI), another neuro-duration methodic, if they are merely matched

54
rep for rep. The former will traditionally take 2-4 seconds per repetition and the latter
may only take less than half that time with a proficient athlete. As you can see, we
needed a single solution that accounts for every modality and every method of each,
regardless of the movement. Hence, the time training solution.
Use the constant of time and then fill the void with the appropriate load and
repetitions for that bracket. Remember, time first, load second, then repetitions last.
Striving for pre-conceived repetition counts will lead you to compromise time or load,
which are obvious contradictions to the purpose at hand. Speed of movement(i.e. “rep
speed”) is low on the list of neuro-duration priorities and only gains importance if the
time requirement and loading requirement are properly matched(i.e. “initial” set will
cause momentary failure).
Even though the specific applications of each method will be covered in detail
later in the text, let’s explore one possibility at this time to eliminate some confusion and
prepare you for what’s to come. We’ll take the plio-iso-miometric(PIM) method for
simplicities sake(i.e. this is your basic down and up repetitions with weighted
implements). If the workout calls for “N x 25-40 seconds” then that means that you will
achieve an initial weight that allows you to keep the weight moving for 25-40 seconds
before achieving failure. You will then drop the weight by the desired percent fatigue
and then train until that becomes limit; thus producing how many sets is optimal for
you(i.e. “N” sets, also known as a work capacity integer). Remember, you want to use as
heavy a weight as possible when working with neuro-duration methods. So take into the
account the time, load the weight accordingly, and then just keep the weight moving and
let the reps come as they may. (Assuming ‘momentary failure’ is reached within the
desired bracket of work, of course)

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56
 Chapter 5: Toleration Principles

5.1. AutoRegulatory Training

The best way to regulate volume is at the individual level. You heard me right;
no more cookie-cutter charts or figures. After all, generic protocols are only drawn up to
stand in place of an individually devised program, of which the latter is only attainable
via a well-rounded training system. Using the outdated approach will leave some athletes
overtrained, others dramatically undertrained, and like casino odds, one will be lucky
enough to hit the mark every so often.

Figure 19: The precise relationship between induced fatigue and training frequency for optimum results.

For some, that is a good enough approach. They are happy with running the gauntlet
each and every training session. But for most, we would rather take on the revolutionary
system of volume management, known as “autoregulatory training”(“AREG” or the
“drop-off method”). Remember, you can expedite results if you (1) increase your ability
to manage an increased degree of frequency with the same measure of fatigue
inducement, (2) increase your ability to tolerate an increased degree of fatigue without a
change in the training frequency, or, the most sought after manner, (3) increase your
ability to tolerate a greater-than degree of fatigue even though the training frequency is

57
also enhanced. The ultimate objective is to raise your adaptability rate- which the
standard that exercise physiologist use to determine how quickly an athlete can adapt to a
training environment. In traditional terms, this is the rate at which you progress towards
your sporting goal. Now, some programs see the desired goal as a means for immediate
training. But this philosophy of throwing someone off the boat before teaching them how
to swim has proven unsuccessful time and time, again. The solution is to integrate
autoregulatory training principles to the management of your training contents so that you
train with unmatched perfection each and every training session. In other words, you can
now avoid training with one set too many or even with one set shy of optimal.
Volume management comes in many different forms. We can manage sets and
reps, that is easy, but what about when the reps are time dependant or velocity
dependant? That is, how is one to regulate exactly how much training influence is
needed each session to ensure the most rapid gains, guaranteed with measurable
improvement from each session to session, regardless of the training means or
implement? The solution to this problem is rather complex if you look at it as a case by
case basis. Especially when training means get crossed, such as mixing various training
modalitites and methods. But there is no need to even try and memorize the countless
possibilities and solutions- autoregulatory training makes the whole process a no brainer.
Furthermore, the only way to progress through all three of the stages of development is
with the drop-off method. Okay, enough beating around the bush, let’s dive in!

5.2. Toleration Overview

In terms of toleration, two things are involved. These consist of training
frequency and the degree of fatigue induced during a particular session. Moreover, the
relationship between the two must be optimal in order for the results to come from such
to be of greatest reward. Through years of research, testing, more research, and ongoing
validation, not to mention the seemingly infinite hours of information-gathering, sharing
of content, and deliberation of data collected, we have found the optimum relationship
between fatigue and training frequency! In fact, this process is so reliable that there has
never been a comparable method that can match the results that this management
technique relinquishes. In short, we found that training every 3rd to 8th day produces the

58
greatest results for the largest spread of athletes. Moreover, we found that matching 4-
12% fatigue for each one of these frequency scales allowed the greatest gains to come
immediately(session to session) as well as sustain such improvements over time(27 years
of testing and counting). This aforementioned information is the backbone of the drop-
off method, and it only gets more exciting the more you learn.

5.3. Faster Results

One of the most popular questions asked of me by coaches and athletes during my
consulting trips is how to speed-up the process of performance development. What I
have found is that the large majority of these individuals are actually approaching the
solution to this problem from the wrong perspective. They assume that their current rate
of progress can somehow be increased if they simply train more often. Even though this
can be true- if done correctly- what they are missing is that the results that they seek are
more available to them if they just induced the appropriate amount of fatigue per training
session. The blame for this lack of know-how rests on the shoulders of bodybuilding
journalists, recent to past sports training authors, and un-trained researchers. You see, I
am a lot like the athletes I train- we only care about the numbers. Granted, I could be like
most coaches and simply strive for a sensory illusion of results and hope that the athletes
motivation to compete will be enough to spike his psycho-physiology in so much that
sporting results will become evident at contest time. But this process of overtraining
followed by undertraining is a complete waste of any serious athletes time. I’ll admit that
your system will be fooled into thinking that it is functioning at a much greater ability
since the severe breakdown of structural and sub-structural entities has finally been
removed. But when you train athletes who live and die by the results that they achieve,
in terms of true numbers, such as the Olympians I have worked with and the volumes of
professional athletes in the widespread venues of sport, you will find that these little
tricks of the trade won’t keep you in business very long(or, rather, they shouldn’t even
though some have succeeded with such due to their tremendous sales and marketing
skills). For instance, if I work with a 100 meter sprinter and trash his system time and
time again for months on end, then I alleviate all of this stress for a few weeks(known by
many to be “peaking”), he will only feel as though he is running fast. Nevertheless, the

59
track athletes know that the stop-watch never lies. You either ran faster or you didn’t.
There is no tricking the standard measure of improvement. Think seriously about this
information the next time you see a track event, as you are guaranteed to rarely see an
athlete get faster from race to race- unless he is one of mine. The same concept holds
true in all sports; whether it be the measure of strength, jump height, throwing velocity,
or so on.
To leave you in question no more, we have found that if we take into account a
general cure to the problem involving a general solution set to the vast number of athletes
in existence and mediate all of the different training methods and modalities, as well as
brackets, that training with a fatigue value of 4-8% every 3-5th day produces the greatest
returns. Likewise, if we train on a higher degree of fatigue then we will have to increase
the interval between training sessions. With this format, it is known that training every 6-
8th day is best carried out with 8-12% fatigue. As you will soon learn with capacity of
work understanding and arrangement methodics, we can even train every day if our
ability to do so is great enough(factor arrangement). But, for the most part, we will stick
to frequency and fatigue cycles of tolerance.
The solution to getting results faster is with this simple approach of systematically
balancing the effects of fatigue with training frequency. But that is only the short term
solution. In long term planning, we must seek to raise our ability to manage fatigue at
escalating degrees even as our frequency is also enhanced. To do this we must learn how
to tolerate great fatigue and great frequency, independently, at which time our body will
adapt to being able to readily compensate on a high fatigue and high frequency
program(i.e. increased adaptability rate). In other words, if you only teach your system
how to tolerate training frequency then it will never gain the ability to tolerate great
degrees of fatigue and thus your performance will be restricted(and visa versa). That is
why you must concentrate your efforts on each during different stages of training.

5.4. Frequency Toleration

Training with the general guide of 6% fatigue every 4th day(4 days rest between
sessions) is known as a frequency toleration cycle. Factor arrangement principles
promote even greater toleration to training frequency- since training of similar motor unit

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activation is carried out daily- but we will get into that in the Arrangement chapter. For
now it should be understood that frequency work increases the adaptability rate of the
system through the enhancement of recovery from mild to modest levels of fatigue- much
different then compensation from large fatigue inducements.

5.5. Fatigue Toleration

A fatigue toleration cycle is the engagement of roughly 10% fatigue every 7th day.
The goal here is to teach our system how to tolerate relatively immense fatigue, as the
frequency of training is reduced to allow this happening. Remember to never skip the
process and raise your degree of fatigue without adjusting your training frequency(i.e. the
two walk hand in hand). The rise in adaptability rate comes with consistency of
appropriate training, not from an immediate demand and/or and irrational request by a
coach or athlete. Such an approach will cause results to suffer, only allowing a step
backwards in respect to your sporting goals. Which, obviously, is never a desired effect-
you would be better off not training at all! Additionally, this ignorant behavior almost
always ends in a trip to the surgeon. That is, injury is about the only thing to result from
an irrational demand in the sports training environment. However, if you train with two
separate toleration cycles- fatigue and frequency- which are mapped out during your
course of training then you will reward with immediate gains as well as set the
foundation from which future gains may be built upon.

5.6. Toleration Cycle Planning

It is important to switch the emphasis of the toleration cycle on a regular basis.
After testing a multitude of different ratios of work, the results of study have concluded
for us that a 4:1 and a 6:2 ratio of frequency to fatigue work of micro cycle institution
work best. That is, a frequency cycle lasts four days, on average, thus the frequency scale
for such work is 4. The research suggests that 4 of these cycles(17 days) or 6(25 days)
should be in sequence before switching to a fatigue toleration cycle. You may remember
that a fatigue toleration cycle lasts an average of 7 days. Therefore, one fatigue toleration
cycle covers a 8 day frequency scale(always account for initial training day) and two
fatigue toleration cycles lasts a total of roughly 15 days. Depending upon which ratio

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you select, a full cycle will take you about 24 days to 39 days to complete- at which time
the same ratio may be repeated or the opposing option may be put into effort.

5.7. Fatigue Calculations

At this point you are probably wondering how to calculate the percent of fatigue
so that you can give autoregulatory training a try for yourself. Well, there are many ways
to do this: time, velocity, force, load, height, and distance are some of the more common
methods. With each, however, the same simple process of calculation is adhered. First
you must establish an initial value from which the degree of fatigue may be calculated.
This will be done by establishing some realm of a personal best for that day. This could
be a fastball, vertical jump, sprint of any distance, weight lifted, and so on. The
following guides are intended to illustrate the different ways that the drop-off method can
be implemented. It will then be up to you to apply it to specific cases.

5.7.1. Individual Toleration

Before we commence with the examples we must first make it clear that each and
every athlete will have a different adaptability rate, and so each athlete will be able to
tolerate various degrees of fatigue per unit frequency. Furthermore, advanced athletes
have to find their personal best-fit drop-off margins for every modality and bracket
trained. This is due to the fact that a 6% drop-off on a 4 day scale may be perfect for an
athlete with neuro-duration work in the anaerobic response bracket, but he may require a
greater or lesser degree of fatigue with neuro-duration work in the anaerobic reserve
bracket. In fact, for every modality and bracket combination, and for every single athlete
in existence, there will need to be slight modifications made from the general guidelines
suggested above pertaining to the relationship between fatigue and frequency.
For instance, I worked with a sprinter who saw the fastest results with a 9%
fatigue inducement on a 4 day scale with neuro-rate work but gained the quickest with
neuro-duration work with a 3% fatigue inducement on, also, a 4 day scale. Conversely,
one “strongman” athlete that I trained resulted best from a 14% drop-off for neuro-
duration work on a 6 day scale and a 7% drop-off with neuro-magnitude work on the
same frequency allocation.

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 As mentioned earlier, the best way to set up appropriate models of fatigue and
frequency for each athlete is to start at the standards presented and then adjust based on
the needs of the athlete by 1-3%. This means that a 4 day scale with be manipulated from
a 6% drop-off to as much as a 9% drop-off or as little as a 3% drop-off after the first
session depending upon how well the results were to come. As for what to expect, I am
yet to see an athlete that can’t reciprocate the degree of fatigue into a degree of elevated
performance. For instance, the desired return from a 6% drop-off would be to increase
your performance from last sessions initial standard by 6%. That would be an increase of
a 100 kg bench press to 106 kg in roughly 4 days. With the reciprocal function in mind,
you should at least strive for the greatest improvement from the least amount of work.
This means that if you increase 4% from a 4%, 5%, and 6% fatigue inducement then you
should only induce 4% fatigue since the upper values will wear you down over time.

5.7.2. Velocity Method of Fatigue

A baseball player will clock his best fastball for that day. As with all of the
methods, the athlete will want to work up to this initial value as quickly as possible so as
to not induce a great degree of fatigue prior to the working sets, but not so quickly that he
tempts injury. If you warmup to an initial set too slowly then your drop-off margin
calculation will be thrown off by an unknown variable, because you have already induced
fatigue, which will dramatically disrupt your ability to optimally harmonize the
relationship between fatigue and frequency. With this known and assuming that the
baseball player achieves an initial value of 92 miles per hour on his fastball for that day
we would then apply a drop-off point of 6% since we are hypothetically assuming a 4 day
frequency scale. If he is currently on a frequency toleration cycle then one option he has
is to train until he can only throw about 86.5 miles per hour- 6% drop-off based on a 4
day scale. Note: each athlete is strongly suggested to start with 6% on a 4 day scale
and/or 10% on a 6 day scale and/or divide the fatigue percent over split
workouts(throwing work and gym work). To accommodate your personal adaptability
rate in relation to drop-off margins, you should simply start with 6% on a 4 day scale and
then increase the drop-off percent by 1-2%, up or down, until you find the greatest ratio
between percent return(results) and percent fatigue(drop-off). Each athlete will be

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different! Nevertheless, a general athlete with an initial 92 miles per hour fastball on a
fatigue toleration cycle will continue work until his momentary best is about 83 miles per
hour(10% drop set for a 7 day scale). In either case, the fatigue is induced once the
athlete can no longer perform above his calculated drop-off point. At that time, no
sooner or later, the optimal amount of work has been performed for that day.

5.7.3. Load Method of Fatigue

In getting back to presenting examples, let’s say that a powerlifter can perform a
340 kg 1RM squat and 18 reps with 260 kg with the same movement. A 6% drop off for
each would leave him with training weights of one rep with 320 kg and 18 reps with 244
kg. To learn how to arrange this work in a single session or over the course of multiple
sessions it is urged that you spend considerable time learning the later chapters.

5.7.4. Height Method of Fatigue

A basketball player is found to jump an initial 105 cm and is working on a fatigue
toleration cycle. How would you set up the drop-off point for him? What factor would
you start with? How would you adjust this factor to optimize the results from session to
session? Assuming he is just starting out, we would place him on a 10% drop-off for his
7 day scale. This would mean that he could elect to use pinnacle or prime methods of
capacity of work inducement until he can no longer jump 94.5 cm. When he comes back
7 days later and assuming that he performing the right work to illicit a gain in jump skill,
his best vertical jump should be well over 105 cm; 115.5 cm would represent the point of
reciprocation! If he hasn’t improved or the improvements aren’t as great as desired then
make sure that your training contents are appropriately assigned based on the principles
of neurodynamics and then, if all is good, manipulate the degree of fatigue inducement to
better match up with the particular athletes current adaptability rate. You should also
make note of all the other contents of his program so that, for instance, his assigned upper
body work is not disrupting his lower body progression(i.e. neurodynamic confusion).

5.7.5. Time Method of Fatigue

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 What if an athlete is performing sprint work on the track and runs a best of 10.40
seconds x 100 meters for that day? How would you set up the drop-off margin for this
athlete? What if he sprints faster than his initial on a later run? First let’s use a
frequency toleration cycle. His drop-off will obviously be slower, not faster, so we will
have to find 106%, not 94%, of his initial to calculate this point of cessation. Using a
cheap calculator we can find that his cut off point will be when he slows to above 11.02
seconds. Now, what if he ran a 10.28 seconds on his third attempt- which beat his first
time of 10.40 seconds? No problem, simply take that as your new initial and use the
same steps to find that his drop-off point will actually be 10.90 seconds. Remember, the
initial is simply the athletes best performance for that day. So it doesn’t matter if this is
found during the first set or the eleventh set, you still use the best as the initial. Of
course, as you will learn, pinnacle capacity of work engagement is the only way to allow
for improvement into the working sets since the prime method of work capacity assumes
the first set to be initial (i.e. the athletes best for that day), with all other sets being
voluntarily performed with lesser output.

5.8. Breaking Tradition

It is very important that you don’t fall into the trap of accepting traditional
numbers in terms of appropriate volume. I always cringe when I hear that Major League
Baseball has decidedly set a pitch count standard, regardless of the athlete, for starting
pitchers at about 100-120 pitches. It’s not to say that this value is too much for all
athletes. It’s just the ones who can’t handle it that end up getting their arm repaired by
the latest in sports surgery. If they would just adopt autoregulatory principles then the
rate of arm injury would drop in that sport from 70% to nil in less then a single season! I
hear the same ignorance in all sports. Bodybuilders train off of a program that some guy
does because his ‘idol man’ gets good results off of it. Sprinters follow the workout
regimen of someone else- including some random study- most likely because they have
little else to go off of besides feel. You need to set up your own training program based
on your neurodynamic needs, not someone else’s, and perform the correct amount of
work based on your ability, not based on the merit of some news-stand magazine. Not
only will this style of training management free you from the ever popular stage 1

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neurodynamic peak(premature plateau), it will guide you through to sports mastery
development(stage 3) and it will also allow you to hone in on subtle restrictions of your
system along the way. After all, did you really think that 5 x 5 reps was best for
everybody? I mean, seriously, do you think that these nice, round integers are really all
that accurate? I’m here to tell you that they never were and never will be. You can guess
all of the time but you will, at best, only be right a fraction of the time- if at all.
However, if you use autoregulatory training as your cheat sheet then you can’t miss- all
of the answers are right there in front of you. It really makes it almost impossible to go
wrong!

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 Chapter 6: Capacity Principles

6.1. Capacity Introduction

Raising one’s capacity of work is just as important as elevating one’s absolute
ability of performance. That is not only due to the inherent nature of competition but that
an increase in working capacity allows doors of absolute achievement to be opened. We
qualify capacity of work under three main genre’s, with each being broken down further
for assessing one’s ability to manage work under isolated modality and bracket
combinations. For instance, a great anaerobic response capacity with the neuro-
magnitude regime does in no way mean that this same athlete will display well with, say,
neuro-duration work in the anaerobic reserve bracket. We must, as coaches and athletes,
assess each independently throughout training to locate deficiencies of working ability.
Enough of that, let’s get into the nitty-gritty, beginning with pinnacle, prime, and
terminal capacity of work understanding.

6.2. Pinnacle versus Prime

Figure 20: Pinnacle Capacity Training versus Prime Capacity Training in relationship to each-other and Output Magnitude.

Pinnacle versus prime capacity of work understanding is best achieved using

athletes in competition situations. But before that, let’s at least define where we are
headed. Pinnacle capacity of work is the tolerance of the system to perform above drop-
off with all sets/efforts being at instantaneous best. This approach will display a

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relatively quick decay in performance until drop-off is achieved. Prime capacity of work
follows the same integer calculation process(number of sets/efforts above drop-off) but
involves all sets, except for the initial and terminating set, performed just slightly above
drop-off. This method will prolong the appropriate duration of the stimulus naturally.
Take a starting pitcher and a closing pitcher in baseball. They can both achieve
the same percentage of drop-off(fatigue) but they will obviously do so through two
completely different approaches- as dictated by sport. Let’s assume that both of these
throwers can throw a best fastball of 95 m.p.h. on a particular day. Setting each up on a
6% drop-off margin, they both will be released from duty when 89 m.p.h. becomes their
instantaneous maximum. The starting pitcher will typically throw 100-120 pitches, most
of which are sub-maximal at the point of effort. That is, he will reserve his best fastball
for clutch situations, relying heavily on pitch location and pitch selection variance for the
majority of the game. This strategy(prime capacity effort) will allow him to stay in the
game longer- delay drop-off achievement- and produce a higher pitch count(capacity of
work integer). The closer on the other hand is only required to throw about an inning or
two of work. This amounts to roughly 20 pitches on average, give or take, all of which
will be void conservation of effort. That is, he will rear back and deliver his best fastball
every time since his job is to be in the game as little as possible. This example of all-out
effort for each set/effort represents a pinnacle capacity effort, with the number of
sets/efforts performed above drop-off being referred to as the pinnacle capacity of work.
Remember, prime and pinnacle working capacity are both present in a number of
element(bracket and modality) constructs- it is essential to assess each, as they are
relevant to the athletes development.

6.2.1. Integer Capacity

As eluded to earlier, we measure pinnacle and prime capacity with an integer.
This number is derived directly from the number of sets that an athlete can perform above
drop-off. Using the baseball example above, you can see that the starting pitchers prime
capacity of work may be 5-10 times greater than the closers pinnacle capacity of work
even though they both achieve identical fatigue(drop-off percent). In simple English; if
the starter threw 88 pitches before drop-off then his prime capacity of work is 88. If the

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closer managed 23 pitches above drop-off using the pinnacle method then his pinnacle
capacity of work is 23. This same process of integer capacity recognition can be applied
to any sport and virtually any event. In fact, it is imperative that weight lifters take this
approach in their training programs.

6.2.2. Capacity of Work on the Playing Field

We can use this same understanding to size up the work of a running back. Since
each coach’s system of offense is different, placing varying demand on each specific
athlete, we will once again be forced to use general numbers for investigation. Let’s say
that an NFL running back is required to carry the ball 25 times in a given game, omitting
his efforts of blocking and receiving duties for simplicities sake in this example. His
work in training must prepare him for a capacity of work integer of at least 25 via the
pinnacle method.
If we take the distance of these runs and the character of the running path(cuts and
jukes) then we can easily set up a training stage for game preparation. Of course, all of
this generality is best removed, and that is how team practice and performance training
should overlap. Specifically stated, the coaching staff must join efforts with the “strength
coach” so that practices can be structured and regulated using drop-off principles,
including capacity of work integration. The athlete must be prepared to handle at least
the capacity of work integer that the coach will demand of him come game time. It is
absolutely imperative that the coaches develop this working ability through logical and
rational approaches. In other words, if the coach anticipates that the running back will
need to be prepared to tolerate 35 pinnacle capacity runs then it is irrational to take this
number and integrate it into team practices. The coach must- and I can’t stress this
enough- acknowledge the current ability of the athlete and use autoregulatory principles
to raise up his capacity of work, among other qualities, to the desired level. Never throw
a kid in the water unless he knows how to swim. Even though it would be expected that
he would learn how to swim with such an approach, the reality is never as expected. This
action can be deadly on the child, and such parallelism to sports training and practice can
be drawn- killing the athletes career.

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6.3. Capacity Basics
A few important specifics are as follows. An increase in pinnacle capacity of
work does not mean an increase in prime capacity of work. Conversely, an increase in
prime capacity of work does not mean an increase in pinnacle capacity of work. There
are exceptions to these rules but they should be noted to be few and far between- mostly
recognized with novice athletes. It is for this reason that the coach must match up
capacity of work modes with that involved in the athletes sport. For instance, a
powerlifter will need to get his share of pinnacle work in since this will be demanded of
him on meet day, whereas, a soccer player will rely heavily on prime capacity work.

6.4. Capacity Cycles

We have already devised toleration cycles in a previous chapter. Capacity-
toleration cycles are very similar and especially needed when reliance on one method
stalls or the decision as to what is needed for sport is gapping(which hopefully never
arises). The installment of capacity-toleration cycles contrast toleration cycles in that the
former are more judiciously applied. That is, prime capacity administration is suggested
after pinnacle tolerance(capacity of work integer) exceeds 3. Accordingly, as prime
capacity of work increases from its’ initial ability, following this pinnacle introduction,
then the selection of pinnacle versus prime capacity application will be open to the
discretion of the coach and athlete, selected based upon the demands of sport in relation
to a specific sessions needs.

6.5. Which is Best?

There are situations for every athlete when pinnacle capacity of work is best
suited for their immediate and long terms needs, and there are also circumstances in
which every athlete will need to adopt prime capacity of work to rush progression. To
help answer the question of which one to choose and when, we must look at the inter-
relationships between pinnacle and prime work, derived from the training effects of each.
There are cases in which prime work may boost pinnacle capacity function. But
this is evident through a rise in neurodynamics efficiency, of which enhancement may be
less than desirable for an athlete seeking a primary result of neurodynamics proficiency

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enhancement. Likewise, there are situations in which pinnacle work may raise prime
capacity ability, but it must be noted that this training effect will be quick to come and
just as quick to go. Therefore, the athlete must return back to prime work if this is the
need for his sport participation. Acknowledging these principles, as well as terminal
capacity understanding, allows us to get into discussions of tension-tolerance. Therefore,
I will wrap up this section with a few examples so we can move to terminal capacity
understanding, at which time you will be able to see how tension tolerance fits into the
picture.
A sprinter may engage in prime work to teach his system how to manage an
increase in work volume, of which is one pre-requisite for increasing fatigue and
frequency tolerance- both of which feed into greater rapidity of results over the long haul.
Straying from rate examples for a moment; a powerlifter may benefit from capacity-
toleration cycle applications as well. For instance, if he increases his prime capacity of
work then his volume(tonnage) tolerance increases which will perpetuate the ability to
train more often(system tolerance to volume) and/or at a higher percentage of fatigue.
This adaptation obviously doesn’t happen overnight but, rather, through months of
adapting to precise and systematic programming. Even though the powerlifter will
typically focus on his absolute achievement(1RM meet lifts), it is common for a
powerlifter to not increase his meet lifts due to the neglect of capacity-toleration
cycles(i.e. reliance on pinnacle capacity work and avoidance of prime capacity work or
visa versa). It should be remembered that an athlete who strives to increase his volume
tolerance, assessed in nano, micro, and macro periods of comparison, will lay a
foundation for future achievements. This is known as long term planning. Once again,
increase your capacity of work and you will increase your toleration ability which will
increase your adaptability rate. But remember that if you skip the process of raising your
capacity of work and elect to simply jump straight to a dramatic increase in volume then
you will actually take a step away from your goals. Don’t integrate capacity of work
integers or fatigue percents above and beyond what you are currently capable of. To train
like a world champion means that you must become a world champion first, not the other
way around.

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6.6. Terminal Capacity
Switching gears; terminal capacity is associated with bracket construction. The
evaluation regards your movement efficiency by locating the time frame to which you
can sustain a relatively stable magnitude of force manipulation profile throughout the set.
The elapsed time to which you can hold a percent-weight at sticking point; the time to
complete a 1RM lift; and the interval to which peak velocity can be sustained in sprinting
are all examples of terminal capacity functions. The timed set of a submaximal set to
failure; the paddle stroke of a swimmer in sprinter’s distance engagement; and the onset
of any measurable drop-off in a set of repeated jumps are also examples of terminal
capacity platforms that can be measured. For every element construction there is at least
one terminal capacity associated. This is how advanced brackets of work get designed.
We use these advanced models with top shelf athletes and follow the aforementioned
guidelines of pinnacle and prime capacity of work administration for both training and
assessment purposes.

6.7. The Inter-Relationship Among Capacity Functions

How does a pitcher transition from the demands of sport as a closer to become a
starter in MLB, noting the two distinct differences in the roles of each in reference to
capacity of work? We could look for answers in prime methodology and autoregulatory
principles of setting up frequency and fatigue training schedules since we know that the
athlete will need to readily switch from a capacity integer of about 25(pinnacle) to about
125(prime). We can accomplish this by just switching the manner in which the middle
sets are carried out. Increasing specific neurodynamic mastery via restructuring of the
harmonic balance between neurodynamic efficiency and neurodynamic proficiency is
part of the solution, in terms of perspective. But all of that has already been discussed;
not to mention that we are looking for an answer that ties-in all three capacities of work.
If you thought the answer rests on the shoulders of tension-tolerance then you are on the
ball.

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6.7.1. Tension Tolerance
In all fairness, tension tolerance is a term given to literally explain the bridge
between neurodynamics efficiency and neurodynamics proficiency from a specific
structural standpoint. Simply speaking, tension tolerance is an augmentation occurrence
which allows more work to be easily managed. The structural hypertrophy adaptation
makes biofeedback from the local motor unit cells to the CNS “less-negative”; which
essentially means that more work output of the system is allowed. The whole process
encompasses how capacity of work integers can favorably mutate from pinnacle
standards to prime demands.
Any traumatic injury to a local, structural body will generally be associated with a
loss in tension tolerance. Some of this is physiological, as the contractile units aren’t
ready to handle such stress. Some of this is neural, as the system is having to re-learn
neurodynamic skills of motor unit activation such as timing, sequences, and patterns.
The last stage to wellness is typically retained by psychological bounds, as the mind is
restrictive to voluntarily offer the body up when the traumatic injury is still near the
surface of consciousness.

6.8. Chapter Wrap

In utmost brevity, let’s wrap up some of the most important concepts of this
chapter. Make the decision of pinnacle versus prime based upon the demands of your
sport, but don’t be less than daring to institute the other side of the pillow for strategic
reasons if the former is failing you. This is saying; stress what is dominant in sport,
based upon your role as an individual, and support such administration with an occasional
change of capacity-tolerance if necessary. Record terminal capacity scores under specific
element constructions to ensure the desired progress and validate sports readiness. You
should also keep this information on file so that you can reference your gains in capacity
of work and associate such with the training contents applied during that particular stage
in training. This will help the individual prepare for peak-stage programming. If any of
your three capacity of work modes aren’t increasing as desired, resurface tension
tolerance understanding to tackle the underlining structural, neural, and/or psychological
blockage.

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74
 Chapter 7: Movement Principles

7.1. Movement Introduction

The process of selecting, as well as eliminating, exercise choices in training
follows a few principles of simplicity. Sequences and patterns of neurodynamic activity,
in addition to appropriate concern for primary emphasis regarding performance
enhancement and injury prevention, are the main discussions points covered in this
section. In more simplistic terminology, we will look into setting parameters around the
installation of perfect muscle memory as it relates to on field production.

7.2. Neural Firing And Motor Action

Let us first turn attention toward setting a distinction between neurodynamic
patterns and neurodynamic sequences to rid the mass confusion surrounding such, as well
as lay the foundation for future practical extractions. That being said, it is popular for the
two to be confused, and understandably so, as a good portion of their intricate makeup is
found to intersect. The glaring difference, however, is that sequences will do little on
their own to propel performance but patterns, developed on top of sequence acquisition,
are inherently dominant over sporting success.

7.2.1. NeuroDynamic Sequences

The various orders to which motor unit systems, or muscle groups for that matter,
are recruited are defined as neurodynamic sequences. For instance, the erector muscles
and stabilization muscles of the spine, the muscles surrounding the hips, the hamstrings,
and the muscles comprised in the lower leg are all involved in the vertical jump to a large
degree. Some athletes have proper neurodynamic sequence activation; meaning that they
recruit the aforementioned muscles in the proper order for maximal performance.
However, and for an abundance of reasons, a number of athletes do not have proper
installment of neurodynamic sequence activation. In the vertical jump, it is very common
to see athletes have poor timing sequences of firing and recruitment. This is a relatively
simple problem to fix but it requires a neurodynamics specialist to locate and cure the
problem. If left untreated, stubborn performance growth will be an early symptom found

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before an injury occurs. As an example, a basketball player may be tested to have a
delayed firing sequence of his hip musculature. This will reduce the synergistic effects
that tension participation of different muscle groupings will have on one another, which
means that performance will be difficult to raise. Additionally, this can put added stress
on joint tissue as well contractile (frictional) units which would have, otherwise, not been
adversely affected. This may result in a drop in work capacity and a higher occurrence
of painful movement, to name a few common symptoms.
Now, even though it is impossible to throw a blanket over a large population
when involving faulty neurodynamic sequences, it is safe to say that a training reliance
on sequence concentration is insufficient for optimal performance development. A
classic example of this is when athletes rely heavily on barbell loaded squat movements
to increase their vertical jump. At first glance this would seem like the logical solution
since the angle and direction of movement between the two are relatively similar. Now,
even if the neurodynamics sequences of such were the same, which they aren’t, there
would still be the problem of matching up the neurodynamic patterns. That is, it isn’t
enough to have contractile tension recruited in the desired order, you must relate matters
of how they are recruited.

7.2.2. NeuroDynamic Patterns

Take the musculature of the calves, for instance. In the squat, the calves
involvement is virtually nil, but this is obviously not the case in the jump. This presents
one inadequacy in the neurodynamic sequences of activation between the squat exercise
and a jump. But, let’s say that you found out a way to match up the sequences of
activation between the two movements; there would still be an incompatibility involved.
Jumping requires precise timing of the neurodynamic sequence-patterns to optimize
movement ability, as does the squat, but neurodynamic research has shown that the
patterns of such are not as closely matched as some coaches and athletes would like to
believe. If we dilate an instant of the jump- toe off position- we find that all four major
posterior chain muscle groupings are firing to a much greater extent then what is present
during the top of the squat exercise. Remember, acceleration in the squat is zero at toe
off- the athlete never leaves the ground, acceleration ceases in the positive direction.

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Inversely similar, the degree of acceleration produced at toe of in the jump will determine
how much height is achieved. From that tremendously simple example, you can see that
recruitment sequences can be the same but firing patterns can still be different. Tapping
into neurodynamic patterns of sporting compatibility is one of the most important lessons
to learn for aspiring athletes and coaches. Moreover, the mastery of firing patterns is
critically important for movement efficiency in addition to concerted effort(i.e. there
won’t be wasted movement and/or energy in the effort). And as neurodynamic ability is
raised then the ability to raise performance will be unleashed.
As you can see, performance relies on training with the appropriate movements.
Activating the proper muscles is not enough, nor is activating such muscle groupings in
the proper order. One must consider the timing and magnitude involved with these firing
sequences. Neurodynamic pattern work is the ultimate movement training objective,
however, neurodynamic sequence work may be needed in some situations for preparatory
reasons. Remember, training and performance is never an issue of wet versus dry, and
the static-spring effect follows suit.

7.3. Injury Prevention and Performance Enhancement

Another perspective on exercise selection involves the prevention of injuries. At
the forefront of any successful long term training system is the installment of injury
preventative measures. Pressing the limitation of human performance must always come
secondary to doing all that you can to avoid injury. The two, however, can walk hand in
hand if the coach is proficient enough to do so. The most practical way to take care of
this issue is to determine the need between prime anatomical position(PAP) work and
critical joint configuration(CJC) work. To do this, we must look at biomechanical
leverages and tension recruitment.

7.4. Critical Joint Configuration

Each joint is associated with mechanical levers(i.e. limbs) that are drawn into
position via the contraction process. Furthermore, a lift or movement can be made more
challenging or less difficult by changing the arrangement of these biomechanical levers in
respect to the load and the range of movement. Let’s look at the squat and bench press to

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explain this. As the thigh, in the squat, is positioned parallel to the ground, the body is in
the least mechanically efficient position. This same disadvantage is noted in the bench
press when the upper arms are parallel to the ground. As research and practical
experimentation has shown, as the leverage advantage is increased we are able to increase
the amount of weight lifted.
This knowledge has led some to accommodate bar weight by attaching rubber
bands to the bar, drape metal chains over the bar, fasten stringent springs to the bar,
and/or find any way possible to cheaply emulate iso-kinetic training via “free-weight
versions”- this caused them to spend less time at the CJC and more time in rehab!

Figure 21a: The Critical Joint Configuration for the pulley row Figure 21b: The Prime Anatomical Position for the pulley row.

Two important considerations involving our system and skeletal structure are: (1)
an increase in CJC strength is the most critical and (2) the better position and posture that
we train our system to ‘naturally’ be configured at, the better our ability to perform.
Let’s investigate each statement more thoroughly.
Isometric(no movement) and dynamic(movement) studies have shown that if you
raise your ability to manipulate force in a tension stretched, worst mechanically
advantageous position that your ability to manipulate force at all other joint
configurations and mechanical loading angles will increase- even greater so than training
at specified joint angles alone. That is, a sticking point in the bench press will be found
proximal the shoulder joint configuration that sets the upper arm parallel to the floor, give
or take a few inches of bar movement, and not a half-inch prior to lockout, per say.
Another noteworthy point to make is that an increase in CJC strength will raise strength
throughout the entire range of motion but the inverse isn’t true- getting stronger in a

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partial will not increase your CJC strength. Meaning, a 20% increase in strength in a
quarter squat will not correlate to a 20% increase in full range squat strength. In fact, if
training is negligent CJC work then this development will crumble, even though an
illusion of full range strength is made with the partial repetition work. Simply stated, the
easiest way to get stronger in a lift, based upon movement principles, is to concentrate
your efforts on raising the range of motion associated with the poorest leverage
capabilities of the body.
It is important to note at this point in your learning that the CJC is composed of
two important criteria: stretch-range position and worst biomechanical position. We have
already combed through the importance of training at the sticking point, or what is found
to be the worst postion of weight management due to the leverages associated, but what is
so important about the stretch range position?

7.4.1. Stretch-Range (Greatest Joint Angle)

To answer this question, let’s touch on contractile unit involvement. At the CJC,
the elastic and frictional units are brought into play, with variable reliance, as we term
dominance, being evident of each dependant upon the
mode of contraction, speed of movement, and
manipulated force. Based upon the static-spring
pirinciples we know the role, dominance or support,
of each are based on these aforementioned factors. But
if we train at the short- range- PAP- the contribution
of elastic elements is virtually nil. Obviously,
installing function of the movement system to match
participation of such to sport is highly sought after,
and regarded on this system. Therefore, it is for
these reasons that the Figure 22: The CJC for the Split-Snatch Exercise. stretch range is important;
as it exonerates CJC pertinence. Strength, alone, is not a reliable indicator of short-range
need, as noted previously. So, if it not for functional need, and if for no other reason, the
stretch-range position would still be critically important due to the strength enhancement
effect, which is partially resultant from the potential to increase the already alarming

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high- actually the highest- degree of cross-bridge attachments. That is, the way that the
constructs of the muscle fiber, actin and myosin, are associated, or potentially associated,
rather, at the stretch-range position gives us plenty of reason to train at this point- size,
strength, as well as speed development all have the need for stretch-range functional and
structural development.
The CJC is related to performance, as noted, and injury prevention and/or injury
rehabilitation. Tendinitis is a common condition that is potentially cured via CJC
isometrics, RFI’s, and/or OI’s. The static spring coefficient is at zero with the isometric
method of movement derived prescription since there exists no velocity- so the harmonic
function between the elastic and frictional units can be raised as structural adaptations of
the tendons, elastic components, are highly favorable for the curing process. This is one
way to actually train and develop as you work through minor ailments, of which would
be impossible absent CJC understanding. Of course, practically speaking, it is better to
rid the injury before it happens and this is precisely why we train in this manner- for
performance enhancement and injury prevention, concurrently.

7.5. Prime Anatomical Position

Many place the blame on deficient postural awareness but the real start of it all
Figure 23a: PAP Sub-Scap, view 1.
has more to do with training incorrectly, to begin with-
neglecting PAP principles. We are
talking about a plethora of problems
which plague many athletes, all
stemming from allowing oneself to
develop poor posture. Additionally,
taking inappropriate measures to
alleviate the problem when it is
already in existence, opposed to
adopting PAP principles, is just as Figure 23b: PAP Sub-Scap, view 2.

devastating to the athletes’ long term performance health. Impingement syndromes,

chronic neck and/or back pain, performance deterioration and many other direct and

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precursors to poor force manipulatory ability, as well as joint instability, are common
symptoms to arise from PAP negligent training practice.
The shoulder girdle and spine are two of the most common places that deficient
PAP practice will result, but the principles can be applied anywhere on the body. Prime
anatomical position means just that; through training, you put your body in proper
working order, structurally speaking. Not only is there a rise in movement proficiency
but dodging injuries is another major reason why you should add PAP work to your
training program.
The less that a muscle is stretched, the less potential force it can
produce(rationally speaking). Conversely, a muscle that is forced into taking on a
position of awkward joint configuration through over-stretching, the more likely injury
occurrence will be found. In a practical setting, what does this mean in relation to
shoulder health? If the upper arm is pulled forward, as evident in athletes with a
slouched posture, the athlete must first retract, and possibly elevate or depress, his
shoulders before he is in PAP. And, until the body is put in an adventageous position for
the contractile units to do their work, the system will perform shy of its capacity. The
same predicament is common in the spine, rounding out into a non-PAP position at
natural rest. Note: when I refer to natural in these context I mean a relatively relaxed
postural position. That is, if you have to contract motor unit groupings in order to stand
in an erect position then you need to engage in specialized work geared towards
developing PAP with these muscle groups that are improperly developed.
It is as simple as that. If your spinal erectors are in need of recruitment in order to
pull you into an upright stance then you need to use PAP movement principles on these
muscles. If your hips are deviated to one side or the other then you need to engage in
work to raise up the working function of these slacking muscles. The same is true if your
shoulders are protracted, you need to pull them back into PAP via training means.

7.5.1. Short-Range (Least Joint Angle)

Therefore, PAP work is loosely defined as the short-range, leverage disadvantage
position work of the agonistic musculature. This could involve anything from PAP neck
extensions, hip extensions, back extensions or shoulder retractions. PAP shoulder

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depressions and elevations may also count. The goal, of course, is to demand the
frictional units, specifically the actin and myosin cross-bridge attachments, to be engaged
in a natural, quasi-relaxed state in PAP. That being the short-range contribution effect,
which is the glaring difference between CJC and PAP movement methodics. CJC is in
the stretched position and PAP is performed in the contracted position.

7.6. Wrap-Up
At this point we sit with the acquisition of ND sequential-pattern knowledge, as
well as somewhat of an understanding of CJC and PAP work. In short, we know that the
natural state of the body must be at or as close to PAP as possible to perform optimally.
If this is achieved then common injury occurances can be avoided, just as performance is
enhanced. For instance, the performance of an athletes functional reaction time will
dramatically decrease with PAP achievement; as evident in the rate of a quarterback’s
release, the quickness of a hitter in baseball, and the height that a basketball player soars
to. CJC holds the cornerstone for performance enhancement for all three modalities of
force manipulation, for the most part, and ND patterns should be stacked on top of this
work with specific, purposeful methods and movement selections.
Generally speaking, agonistic work of the antagonistic musculature to the
associated, yet parametric, agonistic upper body movement will reflect CJC and PAP
emphasis as well as grip orientations. Hold on, it’s not as confusing as it sounds. Bench
presses, for example, are reciprocated by barbell rows- both being horizontal movements.
Moreover, the presses will be often performed with CJC emphasis with a pronated grip,
whereas the rows will most often be implemented with a supinated grip at the PAP. The
precision of reciprocity of these movements greater embellishes the productivity and
injury prevention demands.

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 Chapter 8: The Methodics Principles

Figure 24: The relationship between Neuro-Rate, Neuro-Magnitude and Neuro-Duration.

I think that you’d all agree that it’s about time to dig-in to specific training
examples. To do this , practically and efficiently, I have divided this chapter into three
categories: Neuro-Duration Methodics Principles, Neuro-Magnitude Methodics
Principles, and Neuro-Rate Methodics Principles. Under each respective training
modality are six specific, yet unique, methodics detailed with content pertaining to their
respective purposes and individual applications relating to specific movements. Read
through and enjoy these time tested tricks of the trade.

8.1. The Neuro-Duration Methods

To recap what we’ve learned so far, neuro-duration work is often analogous with
what some contemporary experts might call “strength work.” This modality of work
chiefly targets the functions of the system to recruit and sustain tension at a magnitude
that is respectable(in between that of neuro-rate and neuro-magnitude). However, unlike
the other modalities, neuro-duration work predominately sustains this magnitude of
tension, as well as neurological output and force manipulations, for longer intervals.

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 Figure 25: A Neuro-Duration generalization wave.

According to the chart, you can see the general neuro-dynamic profile of neuro-
duration work. As a side note, “magnitude” is used to represent neuro-electric output,
contractile tension magnitude, and the manner and magnitude to which force is
manipulated. “Duration” represents activation time and the duration to which this
activity is sustained(i.e. frequency). Remember, this represents general phenomenon. In
other words, the following methods will allow you to fine tune this general profile per
athlete to meet their structural and sub-structural needs.

8.1.1. The NeuroDuration Plio-Iso-Miometric Method

The most prevalent(read: old school) neuro-duration methodic is the plio-iso-
miometric(PIM) regime. These repetions, PIM repetitions, are essentially your classic
“down and up” strength training repetitions. “Plio” literally means “an increase”, or
“lengthening” of contractile units in this case(i.e. extension into a stretch). The term
“iso”, also derived from Latin which, means “constant”, or “no-movement” contractions
in the sports training world. Granted, the Isometric phase is negligible in PIM
movements, but please note that, theoretically, movement must stop in one direction
before it can gain acceleration in the opposing direction. This is where the isometric
phase comes in, and why it is included/recognized in the term. Lastly, the “mio” portion
of the term stands in place of the word “decrease”, or “shortening” in this case(i.e. muscle

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contraction). Therefore, this fancy acronym isn’t all that fancy after all. It simply
achieves the objective of appreciating each contraction phase, in working order, involved.
As the proficient coach will verify, this distinction is critically important for efficiently
classifying content of a designed program, and serves an even greater purpose when
discussions of training(i.e. content sharing) is made among coaching peers. And it is a lot
more professional than saying “conventional down and up repetitions with weight”, and a
lot more distinguishable, too. Put it this way, there are, presumably, a boat load of
“training variations” out there, presented by other coaches, but when the modality and
method actually get grouped properly, you will find that they often present the same
exact thing- with a twist. This is another reason why precise definitions and terminology
are a must. But, at any rate, let’s move on, distinguishing the method first and then
progress to a few examples.

8.1.1.1.Qualifications of Neuro-Duration PIM

For a PIM movement to be considered of the neuro-duration modality it must
consist of the maximum weight attainable to sustain movement for 0-9 seconds(i.e. one
rep max) in the anaerobic response bracket, or with an appropriated weight(AW) percent
above 51% for the anaerobic reserve bracket. This ascertains the difference for this
particular method between the neuro-duration application and the other two modality

Figure’s 26a-26e: Proper execution of the PIM Pro-Sup Elbow Extension exercise during the descent.

applications of the same method; the neuro-magnitude modality is concerned with the
achievement of a peak force register, the neuro-rate modality with emphasis on
contraction rate, and the neuro-duration modality is concerned, primarily, with maximum
strength. That is, acceleration takes a subservient role to weight with the neuro-duration
regime. You will want to, essentially, select a weight that you can move for a desired
terminal. Allow the weight to be your greatest concern and then worry about bar speed.

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8.1.1.2.Examples of Neuro-Duration PIM
Let’s clarify this concept with examples integrated with AutoRegulatory
methodics. The first one involves the An-1 bracket application, and the latter will hone in
on the An-2 application strategies.

8.1.1.2.1. Neuro-Duration, PIM, and the An-1 Bracket

We know that momentary failure will commence, typically, before 9 seconds for
this element construction. Therefore, the simple solution is to attain a one rep max(1RM)

Figure 27a-27d : Proper execution of the PIM Hip Adduction Squat, emphasizing the “pull-up” opposed to the “push-up” to the box.

and then use the Load Method of autoregulation for drop-off application work. For
instance, if you achieve a 1RM in the bench press in 6.28 seconds with 250 kg, and you
elect to use the Prime Method of Work Capacity for this particular session in your
Frequency Toleration Cycle, then you will perform all subsequent sets with 235 kg(6%
drop-off). Again, establish an Initial using the most weight attainable, only implementing
rep and time schemes that will stay within the bracket, and then use the load method of
AREG to commensurate with your desired capacity of work regime(pinnacle versus
prime). And use all of this in concert with the appropriate degree of fatigue for your
current toleration cycle(fatigue versus frequency).

8.1.1.2.2. Neuro-Duration, PIM, and the An-2 Bracket

The anaerobic reserve application is a hair more difficult than the an-1
application, but not exceedingly so. Simply select a weight that you can keep moving for
the desired terminal(i.e. 25-40 seconds) and then use the load method to set up the drop-
off margin. In clarity, you will use percents closer to 51% AW 1RM if you are chiefly
concerned with raising “capacity” functions; inversely, you will use percents closer to
74% AW 1RM if you are primarily focused on having you’re an-2 work carryover to

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you’re an-1 “initial” abilities(generally speaking)- upper versus lower bound. In any
case, you still want to concentrate on weight, number one, and then the number of reps
achieved, secondly. A slightly lighter weight and slightly faster rep count will transfer a
bit better into speed entities, as strength athletes will sacrifice rep counts for greater
neuro-duration functions.
If your workout calls for “N x 25-40 seconds” then you will select a weight that
you can continually move, at any rate( the slower the better even though the intent to
move fast will be relatively high) to achieve momentary fatigue(failure) in the 25-40
seconds terminal. Be sure to count the achieved repetitions because they will act as the
independent variable from that point forward. That is, if you reached failure with 8 reps
in 32.78 seconds and 150 kg then you would set up a drop-off margin of 141 kg for 8
reps, regardless of the time. Again, time is used to ensure optimal working time for the
first(“initial”) set, and then the following sets will assume that the first was performed
properly because they will go off of the reps achieved, not the elapsed time. Once the
drop-off weight becomes limit for the apportioned reps, work is ceased for that
movement.

8.1.1.3.Neuro-Duration PIM Guidelines

Remember, your goal here should be to develop relatively slow, sustained
contractions of the greatest neuro-magnitude appropriately possible. You should not
intend to move slow because the magnitude register of the nervous system output, tension
activated, and force manipulated will all be negatively compromised. Contrarily, set the
weight for the given time, allow the reps to come as they may, and then use the load
method of AutoRegulation.

8.1.2. The Neuro-Duration Miometric Method

Likened to what was touched on earlier, Miometrics(MIO) consist of positive
only repetitions. That is, just the “shortening phase” of the lift. To achieve this the
weight must be suspended in one way or another; suspended chains, power rack pins, the
floor, a bench, or any other “immovable” object that allows the athlete to take a rested-

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pause between repetitions. AutoRegulation, with each anaerobic bracket, will be carried
out via the load method- virtually identical to the PIM methodical applications.

8.1.2.1.Neuro-Duration MIO Qualifications

This method is about developing “starting
strength”, and part of that equation rests in the hands
of rapid force generation. In other words, this
method allows you to develop the ability to go from
a state of rest to a full state of function in minimal
time. So for single repetitions this is easy; simply
set the weight at the pliometric to miometric
Figure 28a: Start Position for the MIO Oly-Deadlift. transition point of the lift and then rapidly (attempt
to) overcome inertia to lift the weight- establish a 1RM with the weight starting in a
“rested” state at the transition point. This
method entails that a minimal amount of
reactive elements (reflexive firing and
stretch reflexes) are used; which is precisely
why this method is so beneficial for developing
super strength.
Now, what about multiple repetitions
work? Since we want Figure 28b: Proper Mid-Position for the MIO Oly-Dead to eliminate as much
reactive involvement as possible with this method, each repetition will end by resting the
bar at the transition point, and each repetition will
begin after reactive potential has died down(2-4
seconds) from this rested-pause position.
Therefore, multiple repetition work requires the
athlete to take a 2-4 seconds rested-pause between
every repetition in the set, and keep the clock
running even during this rested-pause time. This
total duration of set time will help you with your Figure 28c: Proper Lockout for MIO Oly-Dead..

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bracket integrations(i.e. setting appropriate rep counts). Meaning, if your average rep
rate is 1 second, and knowing that there will be a standard 3 second rested-pause between

Figure’s 29a-29d: Proper execution of the MIO Bench-Curl with a straight bar.

each repetition, we know that you are performing 1 repetition every 4 seconds. From
that, we can conclude that you would be able to set an anaerobic reserve upper bound
initial with a 10 rep max(40 seconds), and the lower end of this an-2 upper bound
terminal would be with about 6 reps(24 seconds).

8.1.2.2.Neuro-Duration MIO Applications

Anaerobic response work will consist of max singles or doubles, using the load

Figure’s 30a-30d: Proper Execution of the MIO Elbow Extension movement- performed here with the bar resting on benches.

method of AutoRegulatory volume management. The anaerobic reserve bracket of work

will follow the same basic principles of PIM work; establish a weight that can be moved
for the desired time (adhering to MIO “rested-pause” principles in this case however) and
then keep the reps the same but drop the weight by the desired degree of fatigue
inducement(load method). Continue set loading until drop-off achieval.

8.1.3. The Neuro-Duration Isometric Method

The most readily applied neuro-duration methodic is isometric(ISO) work. It has
the highest neuro-duration coefficient and, consequently, the lowest reactive coefficient
of all the methodics available. This makes it tremendously successful for rapid and sharp

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gains in neuro-duration function. Again, couple that with the fact that it is a virtual no-
brainer to apply and you can see why this is a classic training gemstone.

8.1.3.1.Neuro-Duration ISO Applications

To get the ball rolling, all you have to do is
find the correct weight for the movement so that
momentary failure is experienced during the
“initial” set within.time bracket desired. These ISO
holds can be performed at the CJC, PAP, or
anywhere in between- merely dependant upon the
motive. But, remember, the same procedures apply; Figure 31: Proper ISO Position for Bench Press

set your initial weight, appropriately, for the given/desired terminal and then use the load
method of AutoRegulation, continuing working sets until the drop-off load can no longer
be held at the desired position for the desired time frame.

8.1.3.2.Neuro-Duration ISO Example

Let’s take the hip flexion squat movement.
There is approximately 80-85% of one’s bodyweight
used in addition to bar weight; so if you perform 27.43
seconds worth of work with 20 kg of bar weight, and
you weigh 100 kg, then the actual weight involved is
about 100-105 kg(refer to percents above). Therefore,
you will drop the bar weight by a margin of 10-12 kg if
you are training via a fatigue toleration cycle, to about
92 kg, and continue set loading until 27.43 seconds can
no longer be achieved. To recap, establish an initial
using weight and time via the load method of drop-off
Figure 32: Proper Isometric Split-Squat position. margin regulation. Drop the weight appropriately,
then continue on until the initial time can no longer be maintained.

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8.1.4. The Neuro-Duration Iso-Parametric Method
This beauty of a method, a training secret actually, is tremendously successful for
developing “overcoming strength”. And, in any given lift you will reach a “sticking
point”(i.e. worst bio-leverage position). Now, you can either accept this point of
restriction or fight against it via precision methodics- that decision’s yours for the
choosing- but there are methods to overcome this “sticking point” syndrome(even

Figure’s 33a-33c: Proper positions demonstrated for the Iso-Parametric Elbow Flexion Exercise.

thought it’s a biomechanical hinderance). That is, you can’t change the length of your
limbs in movement, but you can surely change the way your limbs function during
movement. Inherently, we are going to be fighting against the greatest weight when our
limbs are, generally speaking, parallel to the ground(i.e. femur in squats). And, also
inherently, we are going to lose our ability to generate great force as strain time increases.
So, naturally, when we get stuck in this worst bio-leverage position, every tick of the
clock increases our inability to lift the weight.
But this method will help you increase your available “strain time”(i.e. terminal
capacity) and teach you to overcome(continue positive movement) even after you have
struggled through this worst bio-leverage position. This method is tremendously
successful with “hit or miss”(i.e. neuro-magnitude dominant athletes) and, accordingly,
great when used in arrangement with neuro-magnitude methodics. So with no further
preface, let’s explore the iso-parametric(IPM) methodics that will teach your nervous
system to overcome even after it strains. In other words, here’s the methodics which
install a reserve of neuro-muscular effort without a dramatic negative compromise in
neuro-dynamic magnitude components, the methodics which delay the onset of fatigue
inducement, and program the system to accelerate out of the sticking point to lockout.

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8.1.4.1.Neuro-Duration IPM An-1 Applications
For this particular bracket, this method combines lifting a load against an
immovable object for a set interval, following this up immediately with a maximum
voluntary overcoming contraction. And, therefore, it’s really a simple method to apply;
set an isometric hold against an immovable for the duration of you’re an-1 neuro-duration
terminal capacity, releasing the “immovable” as this time expires, at which time you will
gain acceleration and achieve lockout. Again, use the “immovable hold time” as your
standard, then simply work up to a 1RM- whatever weight you are able to
lift(press/pull/push) against the immovable and then, upon release, continue on in this
effort by gaining acceleration to bring the bar to lockout position. The load method of
AutoRegulation will be used.
To explain, let’s take a barbell squat with an athlete with an assumed
terminal capacity of 4.78 seconds. The sticking point in the squat will be when the
upper-leg is parallel to the ground. So un-rack the bar as usual, descend the pliometric as
usual, and then when you begin to ascend into the miometric phase at this worst bio-
leverage position your spotters will restrict all movement for 4.78 seconds. Do not
merely “just hold the weight” at that point but, rather, try to bust through their restraint,
even though you are using near limit weight. Then, after you have tried to “out strength”
the spotters for the set terminal(4.78 seconds in this case), your effort should
automatically send you in positive movement upon release. Forcefully continue on until
lockout, gaining as much acceleration as possible along the way.

8.1.4.1.1. Neuro-Duration IPM An-1 AutoRegulation

Drop-off application is simple. Keep the isometric duration constant and use the
load method of AutoRegulation. For instance, if you establish an initial with 250 kg with
the above 4.78 second constant, you would continue to hit singles with the 4.78 constant
isometric as a standard until one rep is no longer attainable. This same format can be
used with every movement for IPM anaerobic response work.

8.1.4.2.Neuro-Duration IPM An-2 Application

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 Anaerobic reserve work follows a bit different format, entirely. You will resort to
conventional isometric holds for these time intervals, opposed to the “immovable”
application, and hold the weight in specific sequence of two distinct joint angles for 15-
20 seconds each. The first hold in the sequence will be performed at the worst bio-
leverage position, and then immediately followed with the second hold position which
will be at the virtually opposite joint alignment/configuration. For instance, in the bench
press you will hold the weight just off the chest for the first hold, and then just shy of
lockout for the second hold. In the rowing movements, you will hold the weight close to
the body for the first and then away from your body with modest elbow flexion and
scapular retraction for the second. A barbell squat, to present yet a third example, would
be performed with a first hold in the bottom 1/3 of the movement and then a second hold
at the top 1/3 of the movement.

8.1.4.2.1. Neuro-Duration IPM An-2 AutoRegulation

This IPM application requires that you use constant weight for both holds in the
sequence, with your initial weight and drop-off considerations being placed on the first
isometric hold only. Meaning, if you can hold 150kg in a bent-over barbell row for 17.23
seconds at your naval and 16.12 seconds for the second isometric(near extension), you
will drop(6% on 4 day scale) to 141 kg and continue sets until you can no longer achieve
17.23 seconds for the first hold, independent of whether or not you can complete the
second isometric position in sequence for its’ respective “initial” time.

8.1.4.3. Neuro-Duration IPM Ae-1 Application

There’s a third bracket that we commonly use with this method, that being aerobic
response(or sometimes referred to as “An-3” instead of Ae-1), and it’s geared primarily
for positive hypertrophic responses (i.e. gains in “size”). That is, part of the purpose is to
reap the rewards of the “vanity factor”(i.e. ‘if you feel good then you will often play good
due to confidence in your presentation’) , but the more important reason is to raise work
capacity integers. Select a single joint movement that you will perform three successive
15-20 second isometric holds from, in order, the “short-range”, the “mid-range”, and then
the “stretch-range”. This will require you to adjust your body/limbs so that you are,

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essentially, always working in a worst bio-leverage position(i.e. see picture
representations).

8.1.4.3.1. Neuro-Duration IPM Ae-1 AutoRegulation

Drop-off systematics parallel the load methodics used with the An-2 bracket
volume management prescriptions. That is, the first weight and time achieved will stand
as your “initial”, from which drop-off margins may be set and achieved, with this
“initial” weight being constant throughout the other two successive joint angle isometric
holds. Sometimes the latter two joint angle holds will be relatively easy; you will be able
to hold for the entire 20 seconds, stopping yourself from going any longer. Other times,
however, you will not be able to keep the weight in position for the desired time bracket
for one or both of the latter two hold positions. Nevertheless, you will concern yourself
only with the first hold weight and time, allowing the latter two to fall into place as they
may(i.e. too easy or too hard, based on given weight and time bracket desired).

8.1.5. The Neuro-Duration Over-Load Pliometrics Method

It is not secret to the seasoned weightlifter that pliometric strength capacity far

Figure’s 34a-34c: Proper execution of the Over-Load Pliometric Bench Press with ‘weight releasers’.

exceeds miometric and isometric strength capacities. And that is precisely why this
method came about; to accommodate the distinct strength differences between the
pliometric and miometric movement actions. With this particular method, different
training loads can be used for the miometric and pliometric phases in the same repetition
and, of course, in the very same set. This makes it much more efficient than performing
separate working sets to match miometric strength and pliometric strength. Instead, the

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following guidelines allow you to optimally train both phases concurrently, which is
obviously unique to this method alone.

8.1.5.1.Neuro-Duration OLP An-1 Applications

For the An-1 bracket it’s best to simply work up to a max single. Now, even
though pliometric strength can be as much as 30% greater than miometric strength, or
even more, it is not wise to press this true limit because that will only result in a severely

Figure’s 35a-35c: An Over-Load Pliometric Squat performed with ‘weight releasers’ de-loading at appropriate box height.

strained and/or ruptured muscle. Not only is this not a desired effect and a practical set
up, empirical evidence suggests that a 10% variance between pliometric and miometric
loading is best. That is, this rough figure is great enough to instill the efficacy of this fine
method while, at the same time, it’s not so bold that injury susceptibility will exist. Also,
following this 10% increase in pliometric action, the miomeric phase is only negatively
compromised by an average of 3%- this is the desired degree of temporary functional loss
so as to kick advanced adaptations into gear.
Of course, since two different loads will be used in the same repetition there
needs to be a way to efficiently strip the weight as it enters the transition zone from
pliometric to miometric motor action. Thus, “weight strippers”(a.k.a. “weight releasers”)
were invented. Two spotters could be used to reduce this weight at transition, but these
inexpensive devices allow a much more fluid training repetition stroke, especially around
the transition phase, and they can be systematically manipulated to release the weight at
specific points in the movement.
Therefore, add and additional 10%(of bar loaded weight) in weight releaser
weight, and continue in this fashion as you would to achieve a conventional one rep max.
Remember, the weight releaser element, itself, will adjust the neurodynamic profile as

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well as terminal capacity factors as desired if you simply set the appropriate primary and
secondary resistance profiles- bar weight versus stripper weight- and rep as usual.
Stressing the negative portion of the movement via slowed, deliberate execution beyond
what you typically would entail during a PIM max test will negate the desired effects for
top end trainees, even though novice athletes may progress as such- this is only do to
neuro-duration adjustements, however, and so the results of such could only be magnified
if proper lifting speed was administered. Moreover, movement efficiency and the
psycho-physiological relationship will both be disturbed with this procrastinated
pliometric phase method of execution.
Apply the load method of autoregulatory volume management systematics, but
only drop the bar weight only. Leave the stripper weight as a constant during your drop-
off sets(working sets), and cease work when the positive stroke with the reduced loading
can no longer be lifted. Importantly, the OLP method is an anaerobic response method,
exclusively, so do not attempt to use the OLP method for anaerobic reserve work. After
all, this would critically disrupt the fatigue-frequency relationship, not to mention that
such practice(i.e. resetting the weight releasers on the bar in between reps) is an
inefficient means for development.

8.1.5.2.Neuro-Duration OLP Example

Let’s say you worked up to a 200kg “initial” with an additional 20 kg in releaser
weight(220kg for the pliometric and 200kg for the miometric). A typical frequency
toleration cycle with an athlete of average adaptability rate would entail a 6% drop to
188kg of bar weight, even as the 20kg releaser weight remains static. Simply continue on
with set loading until this arrangement of 208kg during the pliometric and 188kg during
the miometric can no longer be lifted. Again, if an increase in terminal capacity
inducement(i.e. greater An-1 neuro-duration effect inducement) is needed then opt for 2
repetitions in a row- the first with the releaser set up and the second with the remaining
bar weight alone- opposed to the “procrastinated pliometric” method that so many
erroneously include in their “modern strength training” workouts.

8.1.6. The Neuro-Duration Oscillatory-Isometrics Method

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 Oscillatory Isometrics(OI), a personal favorite method of mine and my athletes,
essentially blurs the line between “frictional” and “elastic” work in the neuro-duration
modality. This is because it heavily relies on reactive contractions, much more so than its
same modality counterparts, of which results in a greater pull from the neuro-reflexive
firing regime for its efficacy. These reflexive firing traits are usually reserved for neuro-
magnitude and neuro-rate work, as most neuro-duration methodics rely strongly on only

Figure’s 36a-36e: The OI Elbow Extension movement performed with dumb-bells and a neutral(semi-supinated) grip.

voluntary contraction modes. Resultantly, these phenomenon surrounding OI work in the

neuro-duration modality can cure frictional movement deficiencies as well as increase
force stabilization via bolstering the static-spring relationship from the frictional side of
the coin. This makes it as sought after method for speed and power athletes, force
athletes, not to mention strength athletes.
The strength rewards of such are exhilarating. If you recall from earlier
discussions, neuro-reflexive firing functions tap into a greater magnitude of
neurodynamic profile elements(neural energy to tension to force). In fact, elite athletes
average 7-12% greater neuro-muscular activity with this method compared to other
neuro-duration methodics. Plus, some even more neuro-reflexive starved athletes have
been meticulously evaluated to reveal almost a 40% rise in neuro-magnitude output.
Make no mistake about it, this jolt can really be the missing link for better performance
for speed athletes as well as strength athletes.

8.1.6.1.Neuro-Duration OI Qualifications
An OI movement is performed over a relatively short and constant range of
movement- near the PAP or CJC. To be as effective as it should be, a number of
requirements must be fulfilled for each repetition in the working set. It’s these precise
guidelines, in totality, that makeup OI work.

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 First, the athlete must be able to voluntarily contract, isometrically, as strong as
possible; flex against the resistance, striving to increase neuro-magnitude output above
and beyond what is necessary to just hold the weight in position.
Then allow the weight freely fall. This is the second critical stage of OI work.
That is, you must switch from extreme voluntary isometric tension to peak free-falling
tension release(i.e. agonistic relaxation). The goal is to release as much tension that was
just gained in the first stage. But just allowing the weight to fall is not enough. You
must try to completely and absolutely relax any ounce of remaining tension left in the
active musculature. It is this degree of relaxation that will optimize the effectiveness of
the third and final stage of OI work- the reactive phase.
As quickly as tension is lost entirely, you will just as rapidly strive to regain this
tension. This entails a reactive contraction at transition, of which(if performed correctly)
will result in an almost no-effort to return the load back to the starting(voluntary
isometric) position. If you feel that you are having to muscle/strain the weight up then
either an error has been made in achieving peak relaxation during the free fall stage or
you are not allowing the proper absorption to stabilization to reaction phases of reactive

Figure’s 37a-37e: Proper voluntary contraction, release and reaction sequence for the OI HF Squat movement.

work to work in proper sequence, timing, and rhythm. Now, if you go through the OI
stages properly then you will teach the system how to relax under abnormal stress(i.e.
fatigue or injury), which is essential for long term, healthy training and competing. Upon
achievement of the voluntary isometric position, again, after the reactive stage, you will
repeat the sequence again as necessary- for time or reps.
Contraction rate of OI work depends on the weight of the loading element and the
proficiency of the athlete. A repetition cannot move into the relaxation stage until peak
voluntary isometric tension has been reached for every rep in the set, not just the initial
rep. Moreover, a more proficient athlete can gain this tension quicker than a less
proficient athlete, as well as release this tension at a more expedient rate, and display a

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shortened transition time during the reactive phase even though all three stages of the
reactive phase are adhered to properly. This makes generalizations in terms of reps per
second an impossibility as a coach, so I will avoid such ignorance in the writing of this
text at this time.

8.1.6.2.Neuro-Duration OI Applications
Regardless of the movement selected or the training bracket allocated, the
aforementioned guidelines must be met for every repetition in the working set. With that
said, the work will follow a general neuro-duration format. Set the weight appropriately
for the training terminal of the bracket desired and allow repetitions to fill this time frame
in a follow function manner(i.e. let function dictate contraction rate). Then drop the load
by the desired percent(load method) and continue working with the “initial” repetition
count for each successive set until this becomes limit. Also, be sure to follow function on
your working sets. This will ensure that the repetition guidelines determined in the
“initial” set will maintain compatibility with the following working sets. This process
also allows the individual athlete to balance this repetition formula as it relates to him as
an individual per each specific training session.

8.2. The Neuro-Magnitude Methods

Neuro-Magnitude work is the most important modality in existence. It translates
well into RFM and DFM functional advancements. Additionally, it will develop many
sought after traits that root performance in power and absolute force regime’s of work.

The general purpose is to raise the “sensitivity effect” related to the

neuromuscular chain, enhance the magnitude of neuro-energetical(electrical) output,
increase the magnitude of tension recruitment(motor unit activation), and advance the
magnitude of force manipulated. In other words, practical applications involve deriving
these peak activity levels and translating them into rate or duration functions.

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 The relative comparison chart below should help you to visually interpret the
concept of neuro-magnitude work. You may wish to observe the character of the peak
which will help you understand the absorption, stabilization, and reaction sequence-
apply such understanding to your practices. Also, make recognition of the fatigue
traits(i.e. transmission rate, transmission magnitude, transmission duration), all of which
will help you understand why neuro-magnitude work is only existent in the anaerobic
response bracket of work.

Figure 38: The Neuro-Magnitude Generalization Wave.

8.2.1. The Neuro-Magnitude PIM Method

Conventional weight training movement-method hybrids qualify as neuro-
magnitude in the realm of rapidly executed 51-74% AW 1RM. And, don’t be fooled, all
PIM movements are “conventional”; thus, a good starting point for learning to apply

Figure’s 39a-39c: An example of the PIM bench press for speed versus load.

neuro-magnitude methodics is with the PIM method. The familiarity of the movements
should help give you a jump start in understanding on this track of neuro-magnitude
application wisdom. Keep in mind that the clear cut distinction between, say, a 63% AW

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1RM neuro-magnitude PIM action and the same percent for a neuro-duration PIM
movement is the speed of movement- and the restriction from an-2 work of course.
Meaning, any PIM movement of the correct percent values for neuro-magnitude work
can be qualified as such if the contraction rate is great enough. However, there aren’t
reliable contraction rate references to follow; simply train with your needed percent
window with every rep performed as fast as possible(especially during the pliometric
portion and during the PIM transition) and you will cut-loose the magnitude restraints as
desired to engage in neuro-magitude work.

8.2.1.1.Neuro-Magnitude PIM Applications

Since a lot of qualifications have already been presented, let’s take a different
angle towards understanding. Try to build as much mechanical energy as possible during
the pliometric portion of the movement(especially during the late stages). This will allow
you to couple the benefits of mechanical stretching (i.e. stretch reflexes) with neuro-
reflexive firing, of which is offered as a result of this dramatic rise in force register. That
means that as you stabilize the weight you will be absorbing mechanical energy and
building neural energy which will both spike your reactive potential. Associatively, the
primary purpose for PIM work is to teach the athletes’ system to rapidly release agonistic
tension, in addition to providing an instructional environment conducive to the learning
curve of an athlete. These entities will be used as pre-requisites to the following neuro-
magnitude methodics listed in this section(neuro-magnitude methods).

8.2.1.2.Neuro-Magnitude PIM AutoRegulation

In this regime you will use the time method of drop-off application. This entails
that you achieve as many reps as possible with a pre-set weight and time bracket. You
will keep the time and reps the same but drop the weight 6%, then continue on until the
reps with the weight for the time are no longer achievable.

8.2.2. The NeuroMagnitude Force Drop Absorption Method

In preparation for true reactive work it is advisable to implement force
drops(FDA), which will help you learn to absorb and then stabilize the imposing force.

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These are performed with conventional strength training movements by achieving

Figure’s 40a-40d: Demonstration of a Force-Drop-Absorption Beta-Snatch exercise.

complete relaxation of the agonistic tension units, which will cause the weight to freely
fall. Then you will switch, as rapidly as possible, from relaxation to peak tension
achievement via absorption and stabilization of the force. As the distance between the
initiation of absorption and full
stabilization decreases then it is
noted that general stability
increases. This stability
enhancement could be resultant
from two conditions; frictional
movement dominance or force
absorption proficiency. Since the
two have profoundly different

effects on performance, as well as

injury management/potential, it is
important to distinguish between the
two. One of the most reliable yet
easy ways to do this is to couple
Figure’s 41a-41f: Sample execution of the FDA Upright-Shrug Movement. your understanding of the
athletes training and neurodynamic evaluation “past” with a simple observation. That is,
how softly does the athlete initiate this force absorption phase? Any loud slapping or
pounding would signify a destruction of the force absorption qualities and illustrate a
precursor to injury.

8.2.2.1.Neuro-Magnitude FDA Application

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 The key is to gain separation. In upper body movements this separation is the
distance between the hands and the bar. Many lower body movements, such as reverse
back raises(RBR) or glute-hamstring-gastroc raises(GHG), require this same limb from
load separation. However, barbell squats, for instance, require the barbell to be tightly
fastened to the body throughout the entire range of motion, with the separation being
gained between the feet and the floor. In any case, this separation principle should be
applied. And regardless of the movement, the goals are to gain excellent separation and
relaxation, and then softly yet efficiently put on the brakes(i.e. absorb and stabilize).

8.2.2.2.Neuro-Magnitude FDA AutoRegulation

This particular methodic is best regulated by keeping an eye on technique,
especially since the load method is the most pertinent application. And, in case you were
wondering, the load method is only applicable if work is ceased due to a subtle loss in
technique.
So, how does one regulate the volume of FDA work? The reliable solution is to
couple(i.e. attach) the FDA movement with another method-movement hybrid. This
means that as the coupled hybrid achieves drop off, the FDA movement will be assumed
to have dropped off as well. This will limit your volume appropriately, but it relies that
the attached hybrid is regulated by a reliable method of drop off methodics.
In fact, you can only couple two movements together if they involve similar
motor unit involvement. This means that you cannot use two movements, regardless of
modality, that do not simulate one another(i.e. similar neuro-motor sequences). If you
keep this in mind then the “couple method” of AutoRegulation is reliable. And if you
don’t? Well, that wouldn’t happen- would it?

8.2.3. The Neuro-Magnitude Reactive Method

Reactive(REA) methodics are simply an extension of FDA work. Essentially, all
you do is react out of the absorption and stabilization phases; which should be an easy
task since the aforementioned criterion should already have been mastered. This means
that your system should already have been inkling to bounce out of this point of neural
and mechanical energy build. This would be evident by the appearance of a slight

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rebound action at the bottom, of which would have been restricted from full displacement
during FDA work.

8.2.3.1.REA Application
To perform, you will take the same movement mastered in the FDA methodic and

Figure’s 42a-42d: Proper demonstration of the Reactive Elbow Extension movement performed on a decline bench(notice the
separation).

allow the reaction to occur- and add as much neuro-mechanical drive to this process as
possible. The steps leading up to the reactive phase will not change from those
developed in the FDA movements, and neither will the training percents.

8.2.3.2.REA AutoRegulation
Even though the load method of drop off management is more easily assessed

Figure’s 43a-43d: The Reactive Split-Squat-Cycle Exercise performed with dynamic minimization of the plantar flexors.

here than during FDA work, it is still recommended that novice to intermediate coaches
and athletes use the couple method until extreme sensitivity to finite technical-
mechanical detail is gained.

8.2.4. The Amplitude Drop Absorption Method

Opposed to force drops, amplitude drops(ADA) stress acceleration into the
transition and relieve stress/concentration of loading. The purpose is to increase the rate
of the ASR process- absorption, stabilization, reaction- often referred to as “coupling

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time”. In most sporting activities there simply isn’t spare time to waste upon contraction
transitions(i.e. switch from pliometric to miometric). The athlete must transition quick
and with great power. In training, ADA work is the first step towards boasting that
entity.

8.2.4.1.ADA Application
Regardless of the movement, velocity at impact(initiation of absorption) is
critically achieved with this method. This velocity is achieved from free fall,with the
object’s acceleration being driven by gravity. Therefore, lower body work is easy. All

Figure 44a-44c: ADA Lateral Split-Squat Drop(note: step-off side leg will always land in front, as demonstrated in the picture).

you need to do is step off and fall from the appropriate height. But what is considered
appropriate? For starters, terminate height when the soft and virtually silent landing is no
longer achievable. This could be as little as 10 cm for some and as great as 200 cm or
more for others. In fact, some of my athletes can land in a split squat from over 2 meters
and in a single leg stance from nearly 2 meters. But this is obviously not recommended
for novices to these program systematics.
Upper body work follows the same basic principles- height over load. Experience
has shown that athletes can land appropriately from a lower body drop into a squat
position near their electronically assessed vertical jump height, on average. And
empirical evidence has taught us that 72% of this height is an appropriate starting point
for upper body horizontal presses(i.e. dropping the barbell to an athlete in bench press

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position). Simply measure up 72% of the athletes vertical jump height, from his wrists,
while he is lying in bench press position with arms extended in lockout position, and then
use that height for training. Of course, adjust the load to match up with the athletes
ability.

8.2.4.2.ADA Preparation
The suggested guidelines vary somewhat depending upon the desired training
effect. For instance, athletes looking for a strength carryover, building to strength
training applications of reactive acceleration(RA) work, should cautiously work up to 63-
74% AW 1RM for a squat movement. And the aforementioned bench press drops would
be loaded based on individual readiness of the athlete, but dropped from a height between
10-35 cm.
If the purpose is to prepare for methods that will transfer well into speed and
particularly power development then the loading for the squats would be kept around 51-
63% AW 1RM, and the bench drops taken from 35-60 cm with appropriate weight. Note
how load gives way to acceleration(i.e. F=mA versus F=Ma; F= force, m= mass, a=
acceleration). Moreover, any intra-method selected with any movement integrated will
abide by the soft and silent principles, in addition to these height and load guidelines.

8.2.4.3.ADA AutoRegulation
Technique will be the first obvious indication of fatigue, but most coaches are ill-
prepared to know what to look for in terms of technical break-down. And since the
evaluation of technical flaws, in these regards alone, necessitate a text all unto their own,
I will provide you, once again, with the simple cure- the couple method.

8.2.5. The NeuroMagnitude Reactive Acceleration Method

All of the aforementioned reactive methods are missing one very critical
ingredient for sporting success and development- neuro-muscular pattern development.
Specifically, teaching your nervous system to fire at the opportune instances so that
contractile tension can be appropriate to optimally accelerate the body- this is the purpose
and reward here, with this method. One common analogy I use to explain this concept to

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those I consult internationally involves two simple questions. What is the velocity at toe
off in the barbell squat exercise? Now, what is the velocity at toe off in the vertical leap?
If you take the time to think about that one for a moment then you will
realize that even though vertical jump increases as velocity at toe off increases, and even

Figure’s 45a-45e: Proper Reactive-Acceleration sequence for the classic pull-over movement.

though the velocity at toe off in the barbell squat is always zero, coaches and athletes still
make the mistake of striving for bigger squats in hopes of raising their vertical jumps.
However, as a coach of some of the strongest no-gear-assisted powerlifters in the world, I
can assure you that a big squat correlates very poorly to a big jump. And contrary to
popular opinion, the intent to move fast with heavy loads is not just as good, if not better,
than actually moving fast in different training climates(i.e. more suitable methodics).

Figure’s 46a-46d: Sample demonstration of what a Reactive-Acceleration Bench Press Throw should look like.

Theoretically, this is explained by the fact that even though the neuro-muscular
sequences are similar(i.e. the squat simulates the jump in terms of the order of muscle
tissue recruitment), the neuro-muscular patterns are way off. Enhancing your firing
patterns to put the drive behind force generation, which raises velocity at toe off, cannot
be trained absent a toe off position, and proficiency of this neuro-muscular pattern only
develops if it is trained specifically. In short, this helps explain why a 360 kg squatter
may only be able to jump 60 cm.

8.2.5.1.RA Application
We are simply extending the proceeding ADA work to include a reactive
contraction(miometric phase), and an acceleration one at that so as to produce a

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tremendous flight phase. In other words, the drop height should be closely reciprocated
via thrust height achieved.

8.2.5.1.1. RA Application of the Lower Body

This means that a speed or power starved athlete could perform repeated vertical
jumps for up to 9 seconds with 51-63% AW 1RM on his back. Whereas, a strength or
force seeking athlete could do the same with 63-74% AW 1RM. Please do note that
these are appropriated weight(AW) percents as discussed previously- much different than
conventional percent methodics. Any other movement pertaining to the lower body may
be implemented, as well, as long as each of the pre-requisite steps have been followed
perfectly.

8.2.5.1.2. RA Applications of the Upper Body

To illustrate the concepts descriptively, an RA bench press could be trained in two
different manners for two different purposes. The quest for force or strength
development would entail An-1 work with loading that allows or a 10-35 cm throw. The
speed or power aspired athlete will set the load so that repeat throws in the anaerobic
response bracket may be performed in the 35-60 cm range. Again, any movement may
apply as long as the integrity of the method is maintained.

8.2.5.2.RA AutoRegulation
The height method of drop off methodics may be used. Or, if preferred, you may
stick to the couple method if you are more comfortable. At any rate, the height method
requires the load of the object to remain at constant magnitude as a drop in height is
achieved via the appropriate percent.

8.2.6. The NeuroMagnitude Auxometronics Method

The term, auxometronics(AMT), is translated to mean “an increase in measure
and tension.” Specifically, this means that this method is the ultimate neuro-magnitude
method available; coordinating neuro-energetical activity, contractile tension, and force
perfectly for speed, power, force, and strength development. This method typically

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allows an athlete to leap a performance barrier that has kept him from his goals for far too
long.
Remember our discussions about how increasing pliometric velocity while
increasing agonistic relaxation during this phase, immediately prior to absorption, will set
the stage for greater neuro-muscular arousal? And, remember how it increases the
amount of force available for mechanical and neurological energetical spikes? Well,
whether or not, it was all a build up to this method right here.

Figure’s 47a-47d: A sample demonstration of AMT Jumps- step-off, absorb, react.

Absolute force is achieved when the mass of the object is great and the
acceleration is compromised(F=Ma) or when the mass of the object is compromised and
the acceleration is enhanced(F=mA). But what’s amazing is that this method allows the
mass and the acceleration of the object to be relatively great(F=MA) without having the
associated force be inherently destructive. That is, the impressive force register achieved
with this method is far greater than if it had been achieved with another methodic.
Impressive, isn’t it?
All of this comes together to allow the greatest neuro-dynamic magnitude
profile achievable through productive(non-destructive), rationale means via
movement(i.e. externally driven means opposed to, say, NRA techniques). Additionally,
these neuro-magnitude spikes are translated very easily into power or strength
development.
Now, not to take anything away from the other methodics, but to give you an
example of “AMT Power”, I can safely say that first time users will increase their vertical
jump height by 18-23%. In fact, even if you don’t even apply this method as intended,

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you will still see an average of 3-7 cm improvements after just one session. Try to find
that somewhere else!

8.2.6.1.AMT Application
The great thing about this method, additionally, is that most movements can be
performed absent “special equipment”(read: expensive apparatus’). Granted, an AMT
sprint device requires a budget too big for most coaches wallets(even though the results
are uncomprable). But virtually all other movements just require the addition of a strong
pair of elastic bands. The simple rule is to use 30-70% of the load weight in band
resistance. Beginners add 30% and advanced athletes work up to 70%(or more). Again,
do not impose a combination of weight and band acceleration that exceeds the athletes
ADA ability.

8.2.6.2.AMT Example
Since lower body jumps were previously touched on, let’s further explain AMT
work using a different, more difficult example. AMT bench press throws will follow the
same guidelines as per the RA instructions but 30-70 % band resistance will be added in
to accelerate the load at a great rate, of which will, among other things, teach the athlete
to increase his reactive cycle(i.e. ASR turnover rate). The critical point, however not
stressed until now, is the contrast method application. This means that the band
resistance will be released upon the initiation of absorption(i.e. foot to floor or hand to
bar). The athlete will then continue on through the ASR process uninterrupted. It is
critically important to note that an increase in function will not be present during the
AMT set but, rather, upon returning back to a standard measure(i.e. RA jump absent the
bands or RA press absent the bands). Moreover, a 3-5:1-2 ratio of AMT to standard work
has been found to optimally transfer the learned traits of AMT work to the standard(i.e.
vertical jump).

8.2.6.3.AMT AutoRegulation
The height method may be used during the AMT sets, but we usually set the
height method on the standard(i.e. vertical jump assessment in ratio with the AMT

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jumps). Actually, you will find that your preference will vary depending upon the
arrangement techniques that you take on. But, no matter what, stick to these general
principles and you will always do right.

8.3. The Neuro-Rate Methods

To summarize, this modality of work optimizes “rapid-fire” functions of the
system. That is, even though the peak magnitude of force, tension, and nervous system
output is relatively low, these spikes of activity are very quick to come and just as quick
to go. The onset of tension control, generally speaking, is most favorably trained and
developed through this work. Meaning, if you need to turn it on and off quickly, and
possibly rapidly repeat this function, neuro-rate work should comprise a portion of your
training efforts.
To illustrate the general concept, the following graphical representation
has been formulated from scientific observation.

Figure 48: The Neuro-Rate Generalization Curve.

Clearly presented, the neuro-rate function(neuro-dynamic profile) is drastically

different than the other two modalities. The distinction of this modality is that the cylces
of efforts are quickest to come, the quickest to go(i.e. relaxation), and the quickest to be
repeated. You may also wish to visually recognize the general fatigue profiles of each
modality. If you are so inclined, you will see that transmission rate and transmission

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magnitude decrease whereas interval rate and transmission duration increase; generally
speaking, frequency decreases. Nevertheless, the neuro-rate work is essential for
preparatory means as well as direct feeder means for development. Remember, the only
modality restricted to the An-1 bracket is neuro-magnitude, so enjoy the An-2 freedom of
this reflexive firing method.

8.3.1. The Neuro-Rate PIM Method

A classical neuro-rate method, PIM work is primarily used to drive home a

Figure’s 49a-49e: Practical Example of Neuro-Rate PIM Methodics used in the ‘real-world’(notice top-elbow action).

technical aspect of a specific event(i.e. hip extension in sprinting) by simulating the

movement in spliced intervals. The neuro-dynamic magnitudes of such aren’t great
enough for such work to be considered neuro-magnitude work, but this does not restrict
the application to take on different sub-method training means(i.e. “flywheel” training).
To put it into perspective, 51% AW 1RM and below are neuro-rate percents, in terms of
conventionally loaded movements.

8.3.1.1.Neuro-Rate PIM Examples

The PIM method may be the easiest and least expensive neuro-rate method
around, especially since most of the time you are merely using your bodyweight for
loading purposes. However, always strive to create as much additional force as possible
through enhancing your speed of movement. In short, the athlete can use bodyweight
alone with great success, especially if he selects the appropriate combinations of
concentrated and complete movement actions.

8.3.1.1.1. Complete Methods

Complete actions are those which simulate the entire limb action in sport. For
example, the wrist, the elbow, and the shoulder actions in the shot put, in throwing a

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baseball, swinging a tennis racquet or golf club, or throwing a punch. As you can see, a
lot of this work can be considered technical training since the force of movement is
reduced- especially noted in the “no strike” training in martial arts. The interesting thing
is that all sports-leading athletes of the past, present, and the future have and will innately
add this style of training to their arsenal. Essentially, sports training “without the ball” is
used in the living rooms of future champions on a daily basis, driving mother’s of the
world paranoid.

8.3.1.1.2. Concentrated Methods

These same aspiring athletes will increase their astute technical knowledge as
they grow older. This will lead them to naturally ponder and train single joint neuro-rate
PIM actions relative to their sport. The wrist and forearm action is concentrated on by
future NFL quarterbacks everywhere; throwing the ball to themselves while laying on
their backs. Future sprint champions will simulate knee, hip, or ankle actions, in
concentration, just to check to see if they are moving optimally based upon their or their
coaches standards. In fact, give an athlete a mirror in an empty room and, sure enough,
they will simulate sport.

8.3.1.2.Neuro-Rate PIM Applications

This simulation work has been found so effective that we adopted its application
in our formal training and, then later, mastered these techniques. For one, such work can
induce fatigue; so it must be systematically managed. Therefore, autoregulatory
principles enter the picture.
The goal is to raise technical and functional mastery of neuro-rate components so
that when they are laced into the big picture that sporting form will be raised. This means
that there will be a speed component and a time component, consequently making the
drop off method a snap. Simply use time as the dependant variable and reps as the
independent variable.
For instance, let’s say that you are performing elevated single leg sprint cycles. If
you are training in the anaerobic response bracket then you will get as many full cycles as
possible in under 9 seconds. Then you will use these reps achieved as your constant for

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your drop off sets. Meaning, if you get 12 reps in 8.42 seconds that you will cease work
when you can now only get 12 reps in 8.93 seconds(6% drop example).

8.3.1.3.Final Notes
With a little creativity, ingenuity, or just an appreciation of the basic movement
skills displayed in sport, the PIM method of neuro-rate engagement can be
adventageously applied. Again, the technique factor separates this method from other
neuro-rate methods.

8.3.2. The NeuroRate OverSpeed Pliometric Method

As pliometric velocity increases, the resultant neuro-dynamic functions, in terms
of magnitude, increase. Additionally, contraction rate will increase; of which makes OSP
a great method for neuro-rate development. As probably assumed, this method entails
that you use an elastic band or a spring apparatus to increase your pliometric acceleration
and velocity.

8.3.2.1. OSP Application

The same basic PIM
principles apply, including those
pertained in the complete as well as
concentrated sections. Additionally,
the same route of drop off
assessment is made- the time
method. Thus saying, the OSP
method is really just an extension of
the PIM method; attach the
appropriate OSP resistance to the Figure 50: Practical example of OSP integration with a baseball swing.

basic PIM movement and “abracadabra”, the OSP implement is evident. Also, feel
unrestricted to integrate An-2 work.

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8.3.2.2.Final Notes
Be sure that the OSP resistance is not “over-implemented.” Your contraction rate
should increase, not decrease, when using OSP work versus PIM work even though your
range of movement remains the same. Set your resistance up to allow this to happen,
then autoregulate using the time method.

8.3.3. The NeuroRate OverSpeed Miometric Method

Another excellent neuro-rate method is OSM. This strategy implies an increase in
neuro-rate functions by “tasking” the system to increase what the old-Soviets called “rate
of force development”(RFD)- which is one component of RFM ability. This tactic entails
that you will keep the neuro-dynamic components relatively unchanged, including force,
and achieve, gain, and cycle these neuro-dynamic functions, including force, much
quicker.

8.3.3.1.OSM Examples
One of the more prevalent OSM examples and, therefore, one of the easiest
concepts to grasp, involves the use of OSM sprints. A pulley system or an elastic band
apparatus will be used to quickly accelerate the athlete to peak velocity and then sustain
this peak velocity for the necessary terminal. As long as the OSM resistance(i.e.
assistance) is not too great the neuro-dynamic functions will remain stable enough to
allow an advancement of frequency functions. If the OSM resistance is too great then a
compromise will be made in stride length, which will increase the amount of force
present during the braking phase(1st support phase in sprinting), not to mention that the
interval of this phase will increase- all of which is a combatant to neuro-rate
development. A good rule of thumb is to only allow the overspeed implement to
decrease your sprint times by “up to 10%”(i.e. 9.78 seconds to 8.80 seconds).

8.3.3.2.OSM Application
Therefore, with the above example in mind, the athlete should use his sprint time
to dictate the degree of OSM resistance(is it too much or not enough?). Using the 10%
rule, even better with an average over the annual training log of 5-7%, neuro-rate ability

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will develop as desired. Autoregulation simply follows the drop-off method of time
inducement. Therefore, if an athlete sets an initial OSM set with 8.80 seconds(10%) then
he will continue until he can no longer achieve 9.33 seconds with the same OSM
resistance. Also, strategies can be set up to train the anaerobic reserve bracket of
work(i.e. OSM “shuttle runs”).

8.3.4. The NeuroRate Reactive Method

There’s not a whole lot of difference between this method in the neuro-rate
modality and the neuro-magnitude modality. In fact, the only noteworthy difference is

Figure’s 51a-52d: The Reactive GHG exercise performed with dynamic minimization of the plantar flexors for sprint speed
development.

that in this regime the percents drop below 51% AW 1RM. That is, follow the exact
guidelines pertained in the neuro-magnitude regime, except you will want to allow the
percents to by less.
Specifically, fluctuate your percents from 26-51%(36-40% average) to develop
the neurodynamic profiles necessary or power development. Percents lighter than this
would be used to train extreme speed/neuro-rate deficiencies. And, either use the couple
method or time method of drop off administration.

8.3.5. The NeuroRate Reactive Acceleration Method

Much like the reactive method, RA work in the neuro-rate regime follows suit of
the neuro-magnitude regime. In specifics, upper body work will realize a drop in load
and an increase in contraction rate(i.e. bench throws greater than 60 cm). Lower body
work is a lot similar, finding a reduction in loading in way for greater acceleration. And,
likewise, the height or couple method is preferred for drop off assignments.

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8.3.6. The NeuroRate Reflexive Firing Isometric Method
The most explosive athletes will have the greatest RFI abilities. Top flight boxers, for
instance, can pound out six near max force punches in a mere second, and

Figure 53a-53d: The RFI Stability Press exercise- performed in like manner as the RFI Squat-Sprints(below) but for the upper body.

some are even able to get off three peak force punches in that same time period. You
want to talk about explosiveness? Compare that to the single peak force punch that the

Figure 54a-54d: The RFI Squat-Sprint exercise(note: performed on a trampoline so as to develop interval rate function).

typical “bar-room-brawler” can get off in nearly the same period(of deficient force, too),
and explosive-power is defined, literally(by way of comparison).
Knowing this, RFI techniques were designed so that this venue of neuro-rate
development could be relinquished.

8.3.6.1.RFI Application
The isometric component of this regime comes from the fact that the torso,
generally speaking remains relatively stable as the limbs move rapidly via bi-phasic
reflexive firing(upon transition and upon impact). As you strive to understand RFI work
and all of its possible applications, please consider the fact that RFI work essentially
transforms into REA work of the neuro-magnitude modality and OI work of the neuro-
duration modality. Moreover, REA work feeds into RA and AMT work, and the possible
implications of these regimes are well established. Therefore, RFI work is essential for
development across the board- speed, power, force, and strength.

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 RFI work entails rapid firing of the limbs as you maintain a relatively static body
position. Box jumps, barrier jumps, RFI special squat jumps and split squat
jumps(variable deflection surfaces), RFI special presses, RFI special shoulder raises, etc,
present good examples of this method in action.

8.3.6.2.RFI AutoRegulation

Figure’s 55a-55d: The Reflexive-Firing-Isometric Barbell-Front-Raise movement.

It is best advised to keep the load constant and then set the repetitions for the time
bracket desired. This will allow you to keep the reps the same and drop off using
conventional time methodics.

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 Chapter 9: Arrangement Principles

9.1. Introduction to Arrangement Principles

A lot has been said about individual components which are necessary to formulate
a single training session, but not many know how to manage their system properly. In
other words, you can have the fastest car in the race but if you don’t know how to handle
it then you will lose! And let me let you in on a little secret; none of my world
champions were developed from a single training session- so you better learn how to plan
and sequence your system properly if you want to be the top crop, so to speak.
Additionally, this know-how is what separates mediocrity from mastery. This is what
allows you to play your cards favorably after you’ve stacked the deck to your advantage.
In short, this following information, when coupled with the preceding chapter contents,
will make the journey from novice to elite a rather simple task for you, personally.
The planning of training, as some dub “periodization”, is merely a matter of
arranging training means to be commensurate with ones training goals. To avoid
implementing irrational training content, for your performance needs, and to simplify the
management of training, I have boiled the process down to a three-tier approach: nano-
cycle, micro-cycle, and macro-cycle arrangement principles. That is, we will examine
content arrangement for a training day (nano-cycle), the content involved in a frequency
scale (micro-cycle), and examine how it all culminates to the desired goal (macro-cycle).
The macro-cycle is formulated by a 4:1 and/or a 6:2 toleration ratio (representing
frequency toleration to fatigue toleration cycles, respectively). To plan properly, the
coach must lay out(a.k.a. “arrange”) the content “elements” and “toleration” parameters
in a systematic manner, addressing the athletes unique deficiencies; and then these
templates will get filled via “methods”, “movements”, and “capacity” factors.

9.2. Elements
Training elements are comprised of a modality portion and a bracket portion.
Research has set an upper limit of 4 elements per session, so as to avoid “neuro-
physiological confusion”. Since the lower bound is inherently 2, the appropriate training
elements allowed for any given day can be easily deduced to be 2, 3, or 4. Additionally,

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rate and duration modalities are never co-existent in a training session/day because results
will be compromised(NeuroDynamic confusion)- your system will be unable to adapt
optimally because you are presenting extremely different requests. With the following
lists, note that 1 bracket and 1 modality results in 2 elements, with each being counted
only once per session.

9.2.1. 2 Element Constructs:

(1) Mag An-1
(2) Dur An-1
(3) Rate An-1
(4) Dur An-2
(5) Rate An-2

9.2.2. 3 Element Constructs:

(1) Mag An-1 + Dur An-1
(2) Mag An-1 + Rate An-1
(3) Dur An-1 + Dur An-2
(4) Rate An-1 + Rate An-2

9.2.3. 4 Element Constructs:

(1) Mag An-1 + Dur An-2
(2) Mag An-1 + Rate An-2

9.3. Nano-Cycles
When mapping out the training content for a session, it is important to detail the
ND content. That is, an athlete striving to get faster(RFM) should either use the direct
components of RFM- neuro-rate and neuro-magnitude- or the supportive element of
neuro-duration. The athlete should determine the concentration-need of each influence.
In particular, a higher bracket of work will yield a rise in work capacity, promote
technique, and deload from an-1 work. A sole reliance on one modality would drive
home a stronger influence than a mixed regime; 2 element contructs present the greatest

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direct effect, whereas, 4 elements constructs present the most widespread, yet, least direct
influence on the system. Use this understanding to arrange content of training to your
immediate and long term needs.

9.3.1. Hybrids
A brief discussion is now necessary for understanding of what will, partially, fill
the cracks. For instance, if you have a 3 element construct session planned out then how
do you transform this layout into a ready to use training session? That’s right, this
discussion involves methods and movements. In fact, one of the most frequent questions
that I get asked on a daily basis from the athletes and coaches that I consult is “What is
the optimal range of exercise content for a given session?” With this goal of explanation
in mind, we must back-track to hybrid understanding so that the answer to this question
can be easily understood.
A hybrid is one-half-movement and the-other-half-method. That is, an AMT
Jump constitutes 1 hybrid, as does an OI Bench Press. Furthermore, if the method-
movement(hybrid) is all of the same bracket and modality(element construction) then it
only gets counted once when checking for abidance with the following rule. 3-5 hybrids,
not including supplementary work for the neck, shoulders, wrists, and ankles, is the
optimum range per session.
Therefore, a nano-cycle is best served if it is made up of 2-4 elements and 3-5
hybrids.

9.3.1.1. Wave-Loading
One of the main reasons why hybrid acknowledgement is a must is because wave-
loading programs tend to confuse far too many coaches and athletes. One thing leads to
another- at least in this book- so now we shall briefly cover wave loading nano-cycles.
This application calls for an oscillatory action of the loading dynamics. One of the more
beneficial cases involves magnitude work. Since we can select from 51-74% AW
1RM(for more conventional methods), the median for this window is 63%. This results
in three loading percents for our purposes at this point in time: 51%, 63%, and 74%(all
appropriated weight of the 1 repetition maximum).

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 Therefore, the practical application requires at least a three step pattern:
Set 1: 63%
Set 2: 74%
Set 3: 63%
A four step wave, or greater, may also be used. The following example is set up for an
athlete with excellent work capacity:
Set 1: 51%
Set 2: 63%
Set 3: 74%
Set 4: 51%
With either wave loading example- three step or four step approach- the purpose is to
generate greater force register via an increase in movement acceleration(i.e. speed of
movement). This is a very effective method for getting the most out of your training, as
wave loading approaches can be significantly more beneficial than flat loaded
training(i.e. all sets with 63%)- in terms of absolutes, not work capacity.
Now back to our original discussion involving optimal hybrid content per session,
you should note that a change in training percents does not always result in a change in
the hybrid tally. However, if the movement or method is even slightly modified then you
have introduced an additional hybrid to your session. An example of this would be to
start work on an RA bench press and then to change the method to, say, an AMT bench
press. This construction should be counted as 2 hybrids, not one- and the wave loading
of each, independently, would still result in 2 hybrids(unless only one of the methods was
trained, of course).
To wrap things up, a training session is best prepared if 2-4 elements and 3-5
hybrids are existent, no more or less. There are various element and hybrid combinations
to choose from, in fact, much too many to list here. Also, added variance is possible
without disrupting training effects, as long as you adhere to the aforementioned rules.

9.4. Micro-Cycle
A micro-cycle is, admittedly, just another fancy name to stand in-place of the
term ‘frequency scale’. In other words, if you train similar motor unit activation every

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fourth day then your micro-cycle is four days long. If you train based on fatigue
toleration contents then your micro-cycle would be approximately 7 days in length-
simple as that. Now, you may be thinking that it is a bit redundant to plan by the
session(nano-cycle) and by the scale(micro-cycle) but the fact is that the time between
major workouts is not always just rest and relaxation. As a matter of fact, we are really
deciphering “training allocation” specifics in this section.
A micro-cycle has two ways to allocate training means, beneficially speaking, and
a nano-cycle has two:

9.4.1. Nano-Cycle Allocation

(1) Independent: This form of nano-allocation refers to a single session. In other
words, regardless of the number or training elements or hybrids administered,
as long as it is bulked into a single session then it is of independent structure.
(2) Split: The split method involves separating workouts throughout a training
day. Pertinent times to do this are when your work capacity exceeds the time
period of your sport demand and when you are involved with 3 or 4 element
constructions. Let your work capacity dictate how long your training
sessions should appropriately last, not some research report that documents
an athlete with obvious variance to your needs, and most likely different
training approaches. The fact is that training sessions can be carried out with
exceptional benefit for periods lasting longer than one hour if your work
capacity is found to be that high. In order to validate this, however, you must
have Auto-Regulatory management principles understanding- which most
research practitioners absolutely do not. But don’t be restrained to separate
your training into multiple sessions if your schedule demands such training
allocation. Also, 3 and 4 element constructions can be trained with higher
concentration of influence and effects if they are split into independent
workouts. Example as follows(*notes are made to help in your
understanding):

9.4.1.1. Independent 4 Element Session:

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A1. OI Hip-Flexion Split-Squats(Dur An-2)
N x 30 seconds
A2. AMT Jumps(Mag An-1)
N x 3 reps(singles)
A3. Reactive Hip-Flexion Abs(Mag An-1)
N x 6 seconds

Session Review: Neuro-Duration, Neuro-Magnitude, Anaerobic-response, and

Anaerobic-reserve work yields 4 elements. You may also wish to note that 3
hybrids(method-movements) were used for the engineering of this session.
We will now take the same exact training contents and Split-Allocate its’
contents:

9.4.1.2. Split 4 Element Session:

10:30 a.m.
A1. AMT Jumps(Mag An-1)
N x 3 reps
A2. REA HF Abs(Mag An-1)
N x 6 seconds

6:30 p.m.
B. OI HF Split-Squats(Dur An-2)
N x 30 seconds

9.5. Micro-Cycle Allocation

There are two ways to set up a frequency scale; sequential allocation and/or
factored allocation. Using element construction layouts, the following examples
differentiate the two. A four day scale will be used for both examples, assuming that the
entire work capacity volume is taken on each particular day for the sequential
arrangement. However, the factored arrangement will divide the work capacity of the

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athlete throughout the scale. This will allow sport specificity to be increased(i.e. closing
pitcher in baseball), absolute effort to be raised, greater quality of work with upper limit
element constructions(“neural work space” is cleared), and so forth.

9.5.1. Factorized Arrangement

For this athlete in question, we will assessing his capacity integers to be greater
than the frequency scale. Using integers, an athlete who has been evaluated to run 28
sprints x 20 meters above drop-off for a four day scale can do, essentially, one of three
things: (1) take all 28 sprints on one day out of the scale(sequential allocation), (2) evenly
divide the capacity of work integer throughout the scale, resulting in 7 sprints per day for
this example(pure factored allocation), or (3) wave-factor the capacity of work using the
principle of 60%( the lower volume days of the wave will consist of roughly 60% of the
volume of the higher volume days). For instance, a wave-factored program over a 4 day
scale may be programmed as follows:

Day 1: 10 sprints
Day 2: 6 sprints
` Day 3: 8 sprints
Day 4: 4 sprints
Total for the Scale: 28 sprints

9.5.2. Element Layouts

Let’s explore how element constructions may be formulated in advance in the
planning of future training sessions.

9.5.2.1. Sequential Micro-Cycle Allocation

Day 1: Mag An-1 Upper

Day 2: Mag An-1 + Dur An-1 Lower
Day 3: Restorative Means
Day 4: Restorative Means

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Day 5: Dur An-1 + Dur An-2 Upper
Day 6: Dur An-2 Lower
Day 7: Restorative Means
Day 8: Restorative Means

9.5.2.2. Factored Micro-Cycle Allocation

Day 1: Mag An-1 Upper

Day 2: Mag An-1 Upper + Dur An-1 Lower
Day 3: Mag An-1 Upper
Day 4: Mag An-1 Upper
- New Scale Started -

9.6. Macro-Cycle
A macro-cycle is called many things, from a toleration-ratio to paralleled
planning, but the latter is the preferable term in this text. We use precise toleration cycle
ratios, in paralleled planning format, to formulate a macro-cycle. In review, a frequency
toleration cycle lasts roughly 4 days and the approximate length of a fatigue toleration
cycle is 7 days. Through revelations of research, a 4:1 and/or 6:2 ratio of frequency
toleration cycles to fatigue toleration cycles have been found to promote the quickest
gains. Therefore, if you use simple math, a macro-cycle lasts anywhere from 23 days to
38 days on average- depending upon which ratio you choose.
The purpose for alternating toleration cycles of fatigue and frequency emphasis is
to increase your adaptability rate. That is, if you only train on a frequency toleration
program then you will, at best, only adapt to tolerate frequency of work. Likewise, if you
train exclusively on a fatigue toleration program then you will never expose your system
to frequency management. However, these precision ratios of inducement will gradually
raise your ability to tolerate increased fatigue per unit frequency. This means that if your
best results come from 4% fatigue inducement on a 4 day scale today that, by following
macro-cycle arrangement principles, you will teach your system to develop greater
fatigue toleration(perhaps 10%) during your fatigue toleration cycles which will then be

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able to be translated into your frequency cycles. Visa versa, your frequency work will
help to escalate your toleration to fatigue during your fatigue cycles. In other words, as
most athletes adapt and then regress from training based off of either/or, you now have
the potential to continually develop for virtually as long as you desire. The rest of the
pack allows the performance blockade to be handed to them. Macro-cycle work greatly
procrastinates this period of failed growth, as it also takes you light years beyond the
point at which you would have stalled out. Greater adaptability to fatigue per unit
frequency yields faster results!

9.6.1. Macro-Cycle “Short-Cuts”

Generating macro-cycle layouts is not much different than micro-cycle
preparations. The greatest difference is just that a macro-cycle joins 5 to 8 micro-cycles
in sequence. A few tricks to remember are as follows:
(1) Concentration of efforts should exploit your modality deficiencies.
(2) Concentration of efforts should develop your bracket of work
weaknesses.
(3) Concentration of efforts should touch on each direct factor needed for
your sporting development each macro-cycle, assigning priority to each
via degree of deficiency.
(4) Build and sequence indirect factors towards higher correlation ratio’s
related to on-field performance(i.e. direct means).

These guidelines are in obvious contrast with those presented for micro- and
nano-planning. The major glare is that micro-planning’s priority is on toleration and
capacity principles, and nano-planning stresses method and movement planning.

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 Chapter 10: Sample Programs

Overview
In this section, I took a good chunk of what was taught/learned from the
preceding chapters and integrated it all into useable programs. Make no mistake about it,
this is what makes it all worth it. This is what makes all of your dedication to learn the
lead-in content personally gratifying for each of you. This, my friends, is a presentation
of a mere fraction of the possibility that exists with this evolutionary system. So if
you’ve reached this point in your learning and you aren’t quite sure how to individually
program yet, or you just want a nudge in the right direction, the following programs are
general enough so that virtually anyone and everyone can make some dramatic
improvements by using them.

10.1. 10 Week Lower Body Speed Training Sample

10.1.1.Cycle 1(4:1 Toleration Ratio)

10.1.1.1. Session 1(4 Elements, 4 Hybrids)

• OI HF Squats(load method)
N x 25-40 seconds
• ADA Squat(height method)
N x 5 drops
• OI Reverse Back Raise(load method)
N x 25-40 seconds
• OI HF Abdominal(load method)
N x 25-40 seconds

10.1.1.2. Session 2(4 Elements, 3 Hybrids)

• ADA Squat w/ AMT set-up(height method)
N x 5 drops
• RFI Lateral Barrier Jumps(time method)

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N x 9-25 seconds
• RFI Hip-Abduction Abdominal(time method)
N x 9-25 seconds

10.1.2. Cycle 2(4:2 Toleration Ratio)

10.1.2.1. Session 1(3 Elements, 3 Hybrids)

• REA Olympic Squats(couple with VJ)
N x 5 reps @ 63% AW 1RM
• REA Olympic Squats(couple with VJ)
N x 5 reps @ 51% AW 1RM
• RA Cycled Split Squat Jump(height method)
N x 3 reps/each @ B.W.
• RFI HF Abs(time method)
N x 5-9 seconds

10.1.2.2. Session 2(3 Elements, 4 Hybrids)

• AMT Jumps(height method)
N x 5 reps
• OSM Sprints(time method)
N x 5 seconds
• REA Hip Abduction Abdominal(time method)
N x 5-9 seconds
• RFI Squat on floor or trampoline(time method)
N x 5-9 seconds

10.1.2.3. Session 3(4 Elements, 3 Hybrids)

• RA Agility Sprint Pattern(time method)
N x 9-25 seconds
• RA Squat Jumps(height method)
N x 3 reps @ 63% AW 1RM

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• RA Squat Jumps(height method)
N x 3 reps @ 51% AW 1RM
• REA HF Abdominal(load method)
N x 5-9 seconds

10.1.3. Cycle 3(4:2 Toleration Ratio)

10.1.3.1. Session 1(3 Elements, 3 Hybrids)

• RA Sprint(time method)
N x 5-9 seconds
• RA Agility Sprint Pattern(time method)
N x 3-5 seconds
• AMT Jumps(height method)
N x 5 reps

10.1.3.2. Session 2(2 Elements, 4 Hybrids)

• OI HF Squats(load method)
N x 25-40 seconds
• OI GHG Raise(load method)
N x 9-25 seconds
• OI RBR(load method)
N x 9-25 seconds
• OI HF Abdominal(load method)
N x 25-40 seconds

10.2. 10 Week Lower Body Strength Program

10.2.1. Cycle 1(4:1 Toleration Ratio)

10.2.1.1. Session 1(3 Elements, 3 Hybrids)

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• ISO Squats(load method)
N x 5-9 seconds
• ISO Olympic Dead Lifts(load method)
N x 25-40 seconds
• ISO HF Abdominal(load method)
N x 25-40 seconds

10.2.1.2. Session 2((2 Elements, 4 Hybrids)

• OI HF Squats(load method)
N x 25-40 seconds
• OI RBR(load method)
N x 25-40 seconds
• OI GHG(load method)
N x 25-40 seconds
• OI HF Abdominal(load method)
N x 25-40 seconds

10.2.2. Cycle 2(6:2 Toleration Ratio)

10.2.2.1. Session 1(3 Elements, 3 Hybrids)

• OLP Squats(load method)
N x 1 rep
• PIM RBR(load method)
N x 25-40 seconds
• OI HF Abdominal(load method)
N x 9-25 seconds

10.2.2.2. Session 2(2 Elements, 3 Hybrids)

• IPM Olympic Dead Lift/ RBR(load method)
N x 15-20 seconds/15-20 seconds
• ISO GHG(load method)

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N x 9-25 seconds
• ISO HF Abdominal(load method)
N x 9-25 seconds

10.2.2.3. Session 3(4 Elements, 3 Hybrids)

• AMT Jumps(height method)
N x 5 reps
• REA Abdominal(time method)
N x 9-25 seconds
• REA Lateral Jumps(time method)
N x 5-9 seconds/each

10.2.3. Cycle 3(4:2 Toleration Ratio)

10.2.3.1. Session 1(3 Elements, 3 Hybrids)

• MIO Squat(load method)
N x 1 repetition
• MIO Olympic Dead Lift(load method)
N x 25-40 seconds
• MIO HF Abdominal(load method)
N x 25-40 seconds

10.2.3.2. Session 2(3 Elements, 3 Hybrids)

• PIM Squat(time method)
N x 3 reps @ 63% AW 1RM
• PIM Squat(time method)
N x 3 reps @ 51% AW 1RM
• ISO HF Abdominal(load method)
N x 5-9 seconds
• ISO RBR(load method)
N x 5-9 seconds

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10.3. 10 Week Upper Body Strength Training Program

10.3.1. Cycle 1(4:2 Toleration Ratio)

10.3.1.1. Session 1(3 Elements, 5 Hybrids)

• ISO An-1 + An-2 Press(load method)
N x 5-9 seconds + 25-40 seconds
• ISO Row(load method)
N x 25-40 seconds
• OI Triceps(load method)
N x 25-40 seconds
• ISO Biceps(load method)
N x 25-40 seconds

10.3.1.2. Session 2(2 Elements, 4 Hybrids)

• OI Pectorals Fly(load method)
N x 25-40 seconds
• OI Inverted Fly(load method)
N x 25-40 seconds
• OI Front Raise(load method)
N x 25-40 seconds
• OI Biceps(load method)
N x 25-40 seconds

10.3.2. Cycle 2(4:1 Toleration Ratio)

10.3.2.1. Session 1(3 Elements, 5 Hybrids)

• IPM Press(load method)
N x 15-20 seconds/15-20 seconds
• IPM Row(load method)
N x 15-20 seconds/15-20 seconds

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• IPM Front Raise(load method)
N x 15-20 seconds/15-20 seconds/15-20 seconds
• IPM Triceps(load method)
N x 15-20 seconds/15-20 seconds/15-20 seconds
• IPM Biceps(load method)
N x 15-20 seconds/15-20 seconds/15-20 seconds

10.3.2.2. Session 2(4 Elements, 4 Hybrids)

• RA Press(height method)
N x 5-9 seconds @ 10-35 cm
• RA Press(height method)
N x 5-9 seconds @ 35-60 cm
• ISO Scapular Pull Up(load method)
N x 9-25 seconds
• PIM ProSup Extensions(load method)
N x 25-40 seconds
• PIM Curls(load method)
N x 25-40 seconds

10.3.3. Cycle 3(4:2 Toleration Ratio)

10.3.3.1. Session 1(2 Elements, 3 Hybrids)

• OLP Press(load method)
N x 1 repetition
• ISO Row(load method)
N x 5-9 seconds
• ISO Curl(load method)
N x 5-9 seconds

10.3.3.2. Session 2(4 Elements, 4 Hybrids)

• PIM Press + ISO Press(time method)

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N x 5-9 seconds @ 74% AW 1RM + ISO Hold
• PIM Press + ISO Press(time method)
N x 5-9 seconds @ 63% AW 1RM + ISO Hold
• ISO Scapular Pull Ups(load method)
N x 25-40 seconds
• PIM Biceps(load method)
N x 5-9 seconds

10.4. “The Sports Book” Closing Remarks

It has been quite a journey, building from foundational knowledge and working
towards programming ability at the individual specific level. But the journey doesn’t end
here. You have the power to make something unbelievable happen, as an athlete, parent
or coach. You have the ability to set new standards of performance enhancement training
and, consequently, new standards of sporting performance on the playing field. All that I
ask in return is that you will abide by the code of training evolution. Never allow
yourself to take a step backwards, in terms of sports training evolution, for an immediate,
profitable return(i.e. don’t trade your beliefs in for cash!). Money hungry individuals
have stalled performance enhancement training without question, and it is anticipated that
this trend will not slow down in the near future- unless you make a difference! And you
have the power to make a change! One person can influence many, and eventually this
new trend will get around the block. Thank you for your patience, your persistence, and
your relentless pursuit of advanced sports training wisdom! Now get out there and make
it happen!

As always, feel free to drop by my website any time, www.Inno-Sport.net, in order to

stay current on the latest evolutions in sports training! There are no limits, friend-
evolution to us all!

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