Powerlifting Strategies to Avoid or Relieve Central Nervous System Fatigue

What are Some Ways Power Lifters Avoid or Relieve CNS Fatigue?

Understanding CNS Fatigue in Powerlifting

It is a common misconception that the central nervous system (CNS) itself is what gets exhausted during powerlifting. In reality, it is the muscular effort that is most compromised with heavy training. Muscles have active mitochondria, which are essential for providing energy. The ability of these mitochondria to power muscle contractions diminishes with heavy exhaustion. While training can increase the number of mitochondria, there are no specific vitamins that significantly help beyond a well-balanced diet rich in protein.

Post-Workout Recovery Recommendations

One effective strategy is consuming whey protein and carbohydrates immediately following your workout. Consume a quality source of protein every 3 hours post-workout to aid muscle repair and recovery. A good night's sleep is also crucial for recovery. Working in the 6–8 rep range may be more beneficial than the typical 2–5 rep range, as it can promote better recovery without sacrificing strength gains.

Periodization and Deloading

A key strategy to prevent CNS fatigue is incorporating deloading periods every 8 to 12 weeks. Deloading involves reducing the weight lifted and the volume of workouts to allow the body time to recover. Even though you’re still lifting, this allows your body to maintain your “movement patterns” and provide some exercise to keep your muscles engaged.

Strategies for CNS Fatigue

De-load Weeks: Active Recovery Rest Weeks

During de-load weeks, engage in some light activity that avoids using the same movements as your previous cycle. Options include low-weight "pump" or bodybuilding-style training, sled drags, Westside barbell techniques, and calisthenics. Consider activities like sauna sessions, physiotherapy, and massages as part of your recovery routine.

Avoid Over-Psyched Training Sessions

It's important to avoid getting over-psyched during your training sessions. Relying on psyching up can lead to overtraining and injuries. Instead, aim for a balanced mental attitude that focuses on proper form and controlled effort.

Conclusion

By implementing de-load weeks and avoiding over-training, power lifters can significantly reduce CNS fatigue and improve their overall performance. Proper nutrition, rest, and regular recovery techniques are key to maintaining peak form and preventing fatigue.