- If you’re reading this article, I am pretty darn sure that you are interested in making your body healthier, fitter, stronger, faster, leaner, better.
- I am also pretty sure that you work really, really hard trying to improve your body.
- I am even more sure that you arrived at this article in the hopes of finding a new tool to make your hard work even more effective.
Luckily for you, I am even more sure that neural activation training can help improve the efficiency of your current workouts and take your training to a whole new level.
Neural activation training is designed to:
- eliminate nervous system fatigue,
- help you recover from workouts faster,
- improve your workout performance, and
- see better results…faster
In today’s article, I am going to explain:
- the goal(s) of Neural Activation Workouts
- how to design your own Neural Activation Workouts, and
- how to incorporate them into you overall training program.
The Goal(s) of Neural Activation Workouts
There are three main goals to these workouts.
- recover faster from your “regular” workouts
- prevent neural fatigue / overtraining
- improve neuro-muscular co-ordination, speed & power
The Basics of Neural Activation Workouts
- Compound exercises only – squats, lunges, presses, pulls, jumps, throws, etc
- The focus is on speed & power – light weights – between 10-30% of 1 RM
- Focus on movements instead of muscle groups – horizontal push v.s. dumbbell fly
- Circuit training
- 3-5 exercises per workout
- 3-5 reps per set
Note – Neural activation workouts are very short. They are never longer than 10 minutes and most often quite a bit shorter. As soon as your body starts feeling good and ready to go….STOP THE WORKOUT.
I know it sounds weird, but that’s the deal.
DIY Neural Activation Workout
As I mentioned above – choose 3-5 exercises from the list below. Choose a nice variety – some upper body, some lower, some push, some pull.
Perform them in a circuit – moving quickly between sets – focus on the speed of the movement without sacrificing proper form – 3-5 reps maximum
- Push-Up – flat, incline, decline, wide grip, narrow grip, staggered grip, etc…
- Plyo Push-Ups
- TRX / Suspension Trainer Push-Ups…
- Band Chest Press
- Med Ball Chest Throw
- Barbell/Dumbbell Chest Press – this is my least favorite
- Bodyweight Row – various grips, angles, etc
- Band Rows
- Med Ball Overhead throw – straight up, up & back, up & forward
- Barbell/Dumbbell/Band Push Press
- Barbell/Dumbbell Clean & Press
- Kipping Chin-Ups (only for the very strong trainees – remember 10-30% 1RM)
- Jumping Chin-Ups
- Band Pulldowns
- Straight Arm Band Pulldowns
- TRX/Suspension Trainer – Straight Arm Horizontal Pulldown
- Band Pullovers
- Vertical Jumps (single/multiples)
- Broad Jumps (single/multiples)
- Side to Side Jumps (single/multiples)
- Shuffle Lunges/Scissor Lunges/Dynamic Split Squats
- Bulgarian Squat Jump
- Speed Squats
- Box Jumps
- Depth Jumps
A LITTLE BIT O’ EVERYTHING
- Power Cleans
- Power Snatches
- Power Clean & Press
- Swing Snatch
- Snatch Jumps
- Weighted Sled Push / Weighted Sled Pull
- Sledge Hammer Slams
- Med Ball Slams
When to do a Neural Activation Workout
As long as you keep them short & the resistance low (10-30%), you can do this workout every single day if you want.
- Do it a few hours before your scheduled workout and you will improve your athletic performance.
- Do it on off days to improve recovery & prevent overtraining.
- Do it 2-3 times in a single day in lieu of your “normal” workout.
Give it a try & let me know what you think.
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