CNS TRAINING: Strengthen recovery and performance under stress: Improve Stress Management: Develop effective responses to stress. Enhance Adaptability: Train the nervous system to adjust quickly: Empower Daily Living: Prepare to face daily challenges with focus and confidence.

CNS (Central Nervous System) Resiliency Training Program

I was inspired to create a program tailored for women like me and my clients after a conversation with one of them. She mentioned feeling that her agitation went beyond hormones; she felt stuck and paralyzed during a family crisis where she needed to act quickly. Despite all our training together, she struggled with the physical and mental agility needed to tackle the situation head-on. That got me thinking—can we train for this? The answer is a resounding YES, and there are so many other benefits too!

This program is specifically designed for women over 40 to enhance the nervous system's ability to handle and recover from stress, both physical and mental. CNS resiliency training is more than just a workout; it’s a holistic approach to building the resilience needed to navigate life’s complexities. By training like athletes, we're not just preparing for physical challenges, but also for the unexpected twists and turns that life throws our way. With every session, we’re strengthening our ability to recover, adapt, and thrive, empowering ourselves to live our best lives with confidence and grace.

Program Philosophy

Our daily lives are akin to an athletic event, filled with ups and downs, unexpected stressors, and moments that require quick adjustments. Just as elite athletes train to optimize their performance under pressure, we too can prime our bodies and minds to handle whatever life throws at us. This CNS resiliency training program aims to condition our nervous systems, improve our stress response, and ensure we're always ready to adapt and thrive.

Core Objectives:

Build Resilience**: Strengthen recovery and performance under stress.

Improve Stress Management**: Develop effective responses to stress.

Enhance Adaptability**: Train the nervous system to adjust quickly.

Empower Daily Living**: Prepare to face daily challenges with focus and confidence.

This CNS resiliency training program is more than just a workout—it's a comprehensive approach to building the mental and physical resilience needed to navigate the complexities of life. By training like athletes, we prepare ourselves not just for physical challenges but for the unexpected twists and turns that life inevitably presents. With each session, we strengthen our ability to recover, adapt, and thrive, empowering us to live our best lives with confidence and grace.

Principles of CNS Resiliency Training

1. Gradual Overload: Slowly increasing the intensity, volume, and complexity of training to allow the CNS to adapt without being overwhelmed.

2. Variety and Periodization: Incorporating different types of stimuli (strength, power, endurance, coordination) and cycling through different phases to prevent CNS fatigue.

3. Real-World Applications: Practice functional exercises that mimic everyday tasks to prepare for daily life challenges. For example, include agility drills for better balance and coordination.

4. Recovery and Regeneration: Ensuring adequate recovery through sleep, nutrition, active recovery, and specific recovery techniques.

5. Mind-Body Connection: Incorporating techniques that enhance focus, reduce mental fatigue, and improve the brain's ability to manage stress.

IF THIS APPEALS TO YOU...

CNS Resiliency Training Protocol

1. Periodized Training Approach

   - Phases: Cycle through periods of high-intensity CNS training followed by lower-intensity/recovery phases.

     - Phase 1: Base Building (Weeks 1-4)

       - Focus: Build foundational strength and endurance with moderate intensity.

       - CNS Load: Moderate

     - Phase 2: Intensification (Weeks 5-8)

       - Focus: Increase intensity, incorporate more CNS-demanding exercises (e.g., heavy lifts, explosive movements).

       - CNS Load: High

     - Phase 3: Peak Performance (Weeks 9-12)

       - Focus: Maximal CNS load with short, intense sessions.

       - CNS Load: Very High

     - Phase 4: Deload (Weeks 13-14)

       - Focus: Recovery and regeneration.

       - CNS Load: Low

2. Incorporate High-Intensity CNS Exercises

   - Heavy Compound Lifts: Deadlifts, Squats, Bench Press (focus on low reps, high load).

   - Plyometric Exercises: Box Jumps, Depth Jumps, Clap Push-Ups (focus on maximal power).

   - Olympic Lifts: Cleans, Snatches (focus on speed and coordination).

   - Sprint Intervals: Short, intense sprints (focus on explosive speed).

3. Active Recovery and Regeneration Techniques

   - Contrast Therapy: Alternating between hot and cold baths/showers to stimulate recovery.

   - Foam Rolling and Stretching: To release muscle tension and improve blood flow.

   - Yoga and Mobility Work: Enhances flexibility, reduces muscle stiffness, and promotes relaxation.

   - Light Cardio: Low-intensity, steady-state cardio to promote circulation without taxing the CNS.

4. Mental Resiliency and Focus Training

   - Mindfulness Meditation: 10-15 minutes daily to reduce mental fatigue and improve focus.

   - Visualization Techniques: Mental rehearsal of movements and outcomes to strengthen neural pathways.

   - Breathing Exercises: Practice deep, diaphragmatic breathing to manage stress and improve oxygenation.

5. Sleep and Nutrition Optimization

   - Sleep: Prioritize 7-9 hours of quality sleep per night, with regular sleep and wake times.

   - Nutrition: Focus on nutrient-dense foods; including omega-3 fatty acids, B-vitamins, and antioxidants.

   - Hydration: Maintain adequate hydration, as dehydration can negatively impact CNS performance.

6. Monitor and Adjust Training Load

   - Use RPE (Rate of Perceived Exertion): To gauge the intensity and adjust as needed.

   - Track HRV (Heart Rate Variability): As a measure of CNS fatigue and recovery status.

   - Include Deload Weeks: Every 4-6 weeks, reduce training intensity to allow the CNS to recover fully.

Example CNS Resiliency Training Week (Intensification Phase)

Day 1: Heavy Lifting & Plyometrics

  - Deadlift: 4 sets of 3 reps (heavy)

  - Box Jumps: 4 sets of 5 reps (explosive)

  - Bench Press: 4 sets of 3 reps (heavy)

  - Clap Push-Ups: 4 sets of 5 reps (explosive)

Day 2: Recovery and Regeneration

  - 30 minutes of low-intensity cardio (walking/cycling)

  - 20 minutes of stretching and foam rolling

  - 10 minutes of mindfulness meditation

Day 3: Speed & Power

  - Sprint Intervals: 8 sets of 20 seconds all-out, 2-minute rest between sprints

  - Medicine Ball Slams: 4 sets of 10 reps

  - Power Cleans: 4 sets of 3 reps

Day 4: Recovery

  - Light yoga session (30 minutes)

  - Contrast therapy (15 minutes)

Day 5: Heavy Lifting & Speed Work

  - Squats: 4 sets of 3 reps (heavy)

  - Depth Jumps: 4 sets of 5 reps

  - Push Press: 4 sets of 3 reps (heavy)

  - Sled Pushes: 4 sets of 20 meters (explosive)

Day 6: Recovery and Focus

  - 20 minutes of visualization and breathing exercises

  - 20 minutes of light cardio (walking)

  - 10 minutes of foam rolling

Day 7: Rest

Key Points:

- Progress Gradually: Slowly increase intensity and volume to avoid CNS burnout.

- Balance Stress and Recovery: Adequate recovery is crucial to allow the CNS to adapt and strengthen.

- Focus on Quality: Prioritize proper form, focus, and intent during CNS-intensive exercises.

This protocol aims to enhance CNS resilience, improving the ability to handle high training loads, recover effectively, and maintain peak performance over time. 

The information provided about CNS resiliency training and protocols is derived from a combination of exercise science principles, strength and conditioning practices, and understanding of neurophysiology rather than a specific single study. However, there are several areas of research that contribute to the concepts discussed:

1. CNS Fatigue and Recovery:

   - Research has explored the effects of high-intensity training on CNS fatigue and the importance of recovery. Studies like those published in the *Journal of Strength and Conditioning Research* often discuss how intense training, particularly in strength and power athletes, can lead to CNS fatigue, highlighting the need for adequate recovery periods.

   - Example: [Halson, S. L. (2014). Monitoring Training Load to Understand Fatigue in Athletes. *Sports Medicine*, 44(Suppl 2), 139-147.](https://doi.org/10.1007/s40279-014-0253-z)

2. Periodization and CNS Adaptation:

   - Periodization is a well-researched training method that aims to optimize performance while minimizing fatigue and overtraining, including CNS stress. Studies in this area provide a framework for how different phases of training can affect the CNS and overall performance.

   - Example: [Kiely, J. (2012). Periodization paradigms in the 21st century: evidence-led or tradition-driven? *International Journal of Sports Physiology and Performance*, 7(3), 242-250.](https://doi.org/10.1123/ijspp.7.3.242)

3. Mental Resilience and Neuroplasticity:

   - Studies in neuroplasticity and mental resilience provide insights into how training and recovery practices can influence CNS adaptation, cognitive function, and stress management.

   - Example: [Voss, M. W., et al. (2013). Exercise, brain, and cognition across the lifespan. *Journal of Applied Physiology*, 111(5), 1505-1513.](https://doi.org/10.1152/japplphysiol.00210.2013)

4. High-Intensity Interval Training (HIIT) and CNS Activation:

   - Research into HIIT has shown that this type of training can effectively stimulate both the aerobic and anaerobic systems while also placing a significant demand on the CNS.

   - Example: [Gibala, M. J., et al. (2006). Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. *Journal of Physiology*, 575(3), 901-911.](https://doi.org/10.1113/jphysiol.2006.112094)

While there may not be a single study that covers all aspects of CNS resiliency training, these and other research articles provide the scientific foundation that informs best practices in strength and conditioning, particularly with regard to CNS adaptation, fatigue, and recovery.