The chart posted below was put together by the late Canadian Sprint Coach Charlie Francis. This chart shows different movements and their varying degree of CNS (Central Nervous System) demand.
Note: For the purposes of illustrating the significance of CNS demand, it must be assumed that all movements listed in the chart are performed as fast as possible and against maximal resistance.
What does this chart mean for YOU?
You only have so much energy you can expend. When you’re in-season you want most of that energy used on the field playing your sport. This chart is a great self check for you guys to see the varying demand each movement places on your CNS.
For example, if you’re playing three to four games per week, it’s safe to say you’re sprinting at maximal intensity, throwing a baseball as hard as possible, and swinging a bat near maximal intensity in each game. You NEED to account for this stress especially due to the fact that all of those movements are highly taxing on your nervous system.
To account for this CNS stress and to maximize on-field outputs I believe your in-season training should refrain from any sprinting or explosive power movements.
Exercises that you should avoid in-season due to high CNS stress
- Sprinting (Outside of playing in games)
- Vertical and Horizontal Jumping
- High Volume Medicine Ball Throws
- High Volume/Intensive Plyos
- Cleans, Snatches, Clean and Jerk
Examples of exercises that you can include in your in-season training:
- Trap Bar Deadlift (60-80%) – Drop bar at the top
- Sumo Deadlift (60-80%) – Drop at the top
- Pin Squat
- Supine Barbell Hip Thrust
- Hip Thrust W/Upper Back on Bench
- Other Glute Bridge Variations
- Supplementary Pull (Chest Supported Rows, 1-Arm DB Row etc.)
- Supplementary Push (Push-Up Variations, Landmine Press Variations)
- Sled Drags
- Sled Pushes
- Step Up Variations
- DB Reverse Lunge (Goblet or DB)
- Upper Back Work (BPA’S, Banded Face Pulls, etc.)
- Low Intensity Core Stability Variations (Plank Variations, Pallof Variations, Chop Variations etc.)