Each neurotype essentially has its own “wiring” that dictates what they are designed to do, what they will be efficient at and recover easily from, and what they are not programmed to do and will have a hard time recovering from. The general traits must be taken into consideration for efficient and successful short and long-term programming.
Course Instructor
Level 1
NEURO TYPING SYSTEM, ASSESSMENT AND BASIC PROGRAM DESIGN
Level 1
NEURO TYPING SYSTEM, ASSESSMENT AND BASIC PROGRAM DESIGN
TRAINING OVERVIEW BY PROFILE
Back to: General Training Overview Mark Complete Back to Course General Training Overview Next Lesson ADAPTATION OF POPULAR TRAINING METHODS TO EACH NEUROTYPE
Back to: General Training OverviewCLUSTERS TYPE 1A TYPE 1B TYPE 2A TYPE 2B TYPE 3 Intensity zone 92-98% 90-98% 86-91% 82-87% 70-80% Number of reps 2-4 3-5 4-6 5-8 6-10 Rest btw sets 20-25 secs 15-20 secs 10-15 secs 10-15 secs 5-10 secs Number of sets 1-2 2-3 3-4 3-4 4-5 REST-PAUSE […]
TRAINING METHODS
Back to: General Training OverviewScale of Neurological Demands: LEVEL 1 – Complex gymnastic exercises, Olympic lift variations LEVEL 2 – Olympic pulls, multi-joint movements involving the whole body or having a significant axial/spinal loading LEVEL 3 – Multi-joint exercises with free weights involving half the body and without significant axial/spinal loading LEVEL 4 – Multi-joint […]
Back to: General Training Overview Mark Complete Previous Lesson SCALE OF NEUROLOGICAL DEMANDS Next Lesson NEUROLOGICAL HEAVY
Back to: General Training Overview1.1 Loading schemes 1.1.1 Straight sets Straight sets refer to doing a certain number of work sets for the same number of repetition and (ideally) the same weight. It is okay if fatigue accumulates to decrease the weight a bit, but in an ideal world, all work sets would use […]
Back to: General Training Overview2.1. Starting strength methods (1.5 m/s+) 2.1.1. – Explosive lifts from pins (load will vary, shoot for 1.5+ m/s… around 30-40%) 2.1.2. – Breaking eccentric/concentric chain (box squat, board press, etc.) with 20-30% (1.5+ m/s) 2.1.3. – Jumping/Throwing exercises without countermovement This refers to starting the jump or throws from a […]
Back to: General Training Overview3.1. Intra-set contrasts 3.1.1. – Heavy Kahuna 88-92% x 3 heavy, drop to 50-60% x 3 reps with max speed 3.1.2. – Manual concentric overload + Speed reps (60-70% bar weight) Use a barbell weight of 60-70%, do 2-3 reps where you partner applies pressure during the concentric (enough to make […]
Back to: General Training Overview4.1. Loading schemes 4.1.1. Wave loading 4.1.1.1. – 7/5/3 wave 4.1.1.2. – 8/6/4 wave 4.1.1.3. – 6/4/2 wave 4.1.2. Ascending pyramid (increasing weight) Note: I will not cover all the possible sets/reps scheme like I did earlier as you should understand the concept by now. But I will give you […]
Back to: General Training Overview5.1 Loading schemes 5.1.1. Straight sets Note: I only include more common rep numbers, few people do sets of 11 in training! And listing every rep from 6 to 20 would be redundant, but you understand that you CAN program sets of 11 or 13… 5.1.1.1. – Sets of 6 5.1.1.2. […]
Back to: General Training Overview6.1. Loading schemes 6.1.1. Ascending (weight) Pyramid Note: The concept of pyramiding should be well understood by now. The key thing to remember is that a muscular-metabolic hybrid will include sets in the muscular zone (6-20) and reps in the metabolic zone (20-40+). Depending on your objective you can have more […]
Back to: General Training Overview7.1. Loading schemes 7.1.1. Straight sets Note: Since this zone covers 20 up to 100+ reps I will not list each number individually! 7.1.1.2. Sets of 20 7.1.1.3. Sets of 25 7.1.1.4. Sets of 30 7.1.1.5. Very high reps (up to 100 reps, but normally 40-50) 7.1.2. Pyramid (all types) […]