Neurological Wake-Ups

    Posted In: Training Theory

        • Participant
          cdt1 on December 8, 2006 at 1:14 am #12507

          My college coach often made us do a neurological wakeup or warm up 4 or 5 hours before competition to prime our neural system for competition.  I know that Cliff Rovelto at KSU does the same thing.  I think it is very common, and I felt it helped.  I have been looking for research to help understand when exactly is the best time before comp to do it.  If you know of any research or has seen specific protocols I would appreciate your help.

          Casey

        • Participant
          mortac8 on December 8, 2006 at 3:49 am #60582

          What is a neurological wakeup?  You just mean some explosive movements?  My recommended neurological wakeup is mp3 player 10 minutes before race.

        • Participant
          cdt1 on December 8, 2006 at 3:54 am #60583

          Sprint Drills, Multi Throws, Hops etc. to wake up the nervous system well before the competition, 4 or 5 hours before the comp.  Then we would come back an hour before the comp and warm up again.

        • Participant
          pzale8018 on December 8, 2006 at 4:46 am #60584

          I do not know of any research in this area, but I have used similar practices on occation, though not at competition, but during practice sessions.

          If I am doing a high intensity, max V, day, I may throw in a couple short sets of hurdle hops or shot put throws to get the CNS fired up before the meat of the workout starts.  It seems to help get the kids ready.

          The idea of using this on meet day, as you mentioned, doesn't sound like a bad idea to me at first look.  I would just worry about the timing issue.  If you have an athlete competing at 10 or 11am, you're talking about making sure they are up by 5 or 6am to do this.  Might be kind of early if the kid has to compete all day long, and/or multiple days in a row.

        • Participant
          mortac8 on December 8, 2006 at 5:26 am #60585

          I wouldn't do it.  Waste of energy IMO ESPECIALLY if it means you have to wake up early.

        • Participant
          flow on December 8, 2006 at 6:17 am #60586

          if the meet really is around 10/11am  i´m  pretty confident some work a few hours before is great.  i´m not sure how i´d plan it on a long day of comp,  but being awake at 6 oclock is a must if you race that early,  so why not get the body movin.

        • Participant
          Chad Williams on December 8, 2006 at 10:17 am #60587

          I have found that 3 hours prior is sufficient and a MUST for the early morning meet, even if the athlete has a long day ahead. It doesn't need to be too intense either, just some simple excersises to wake up the CNS.

        • Participant
          flow on December 8, 2006 at 1:33 pm #60588

          and do you do some kind of warmup routine or go strait to jumps or medball work orwhatever?

        • Participant
          Kebba Tolbert on December 8, 2006 at 1:51 pm #60589

          we've done it several times in meet situations… especially when they compete in the late afternoon or evening.

        • Participant
          mortac8 on December 8, 2006 at 3:00 pm #60590

          I have found that 3 hours prior is sufficient and a MUST for the early morning meet, even if the athlete has a long day ahead. It doesn't need to be too intense either, just some simple excersises to wake up the CNS.

          Why can't you wake up the CNS during your warmup?

        • Participant
          Patrick Pyle on December 9, 2006 at 12:21 am #60591

          the point is priming your system for the task at hand. Casey, I'll ask Cliff about the time period. Cliff has always said to eat breakfast no closer than 3 hours before the start of competition. If we were competing at say 10ish, I will get up aroud 6:00, be started at 6:10, and eating at 6:40. In the time between breakfast and going to the track, I'll take a warm shower and mentally prepare. For me, this has been sufficient. Oh yea, NO FALLING BACK ASLEEP! 

          A little about my neuro wake-up.

          I try to find a hotel with a workout room. I have found that a 5 minute bike ride to get the HR up followed by an explosive moderate weight workout has done the trick. If they happen to have dumbbells (for some single arm snatches) that is just icing on the cake!

        • Participant
          cdt1 on December 9, 2006 at 1:48 am #60592

          Pat, could you please ask him if there are any articles or books that discuss the timing too.  I've been looking all over for this info but haven't been able to find it.

          Casey

        • Participant
          Chad Williams on December 13, 2006 at 8:09 am #60593

          [quote author="CW" date="1165553250"]
          I have found that 3 hours prior is sufficient and a MUST for the early morning meet, even if the athlete has a long day ahead. It doesn't need to be too intense either, just some simple excersises to wake up the CNS.

          Why can't you wake up the CNS during your warmup?
          [/quote]

          I have tried both ways, with and without the pre-warmup. Without getting them up early the athletes will look "sluggish" and just compete flat. 

        • Participant
          utfootball4 on January 1, 2007 at 2:00 pm #60594

          what do you guys think about training mon-tue-wed, taking thur for rest, and then on fri you would do 2x1x90% pc, hurdle hops 2×10 and 2×30 blk starts?

        • Keymaster
          Mike Young on January 2, 2007 at 4:11 am #60595

          what do you guys think about training mon-tue-wed, taking thur for rest, and then on fri you would do 2x1x90% pc, hurdle hops 2×10 and 2×30 blk starts?

          I think it would work fine. I did something a couple times last year except we did a pool workout on Thursday instead of taking it completely off.

          ELITETRACK Founder

        • Participant
          utfootball4 on January 2, 2007 at 4:14 am #60596

          [quote author="utfootball4" date="1167640268"]
          what do you guys think about training mon-tue-wed, taking thur for rest, and then on fri you would do 2x1x90% pc, hurdle hops 2×10 and 2×30 blk starts?

          I think it would work fine. I did something a couple times last year except we did a pool workout on Thursday instead of taking it completely off.
          [/quote]

          i know many coaches would be afraid to do pc at 90% etc before a meet day esp old school coaches.

        • Keymaster
          Mike Young on January 2, 2007 at 4:21 am #60597

          For singles it's not a problem. I've actually done considerably more than what you have on Friday. As long as the intensities are high and the volumes are very low it can be quite advantageous.

          ELITETRACK Founder

        • Participant
          utfootball4 on January 2, 2007 at 4:23 am #60598

          For singles it's not a problem. I've actually done considerably more than what you have on Friday. As long as the intensities are high and the volumes are very low it can be quite advantageous.

          i spoke to coach that agreed during such things could help but he said they were just too risky esp if the coach didn't have experience at during such things the day before.  i think the key to during high int work the day before a meet is you must do nothing or lite work on thursday.

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