Uploaded March 2026 | Updated September 2026, 1 week ago
The High/ Low CNS model was originally developed for already well developed athletes primarily training for speed.
📊 However, the principles can be expanded to apply more broadly.
Fatigue is generally correlated with velocity loss.
🏋🏽♂️ Meaning that "power" type lifting with high intent but minimal loss in bar speed creates relatively lower stress than hypertrophy training approaching failure.
Conditioning can also involve high or low stress.
📈 More time spent above lactate threshold = more stress.
You can choose how you apply these principles to your own training system.
🏃🏽♂️ If you're working with already strong sprinters, your high CNS sessions can involve maximal outputs with sprinting and plyos, and power focused lifting sessions with olympic lift derivatives or other ballistic movements.
Then low CNS sessions can involve technique work, conditioning, single joint work, prehab, core, etc.
⛹🏼♂️ If you're working with younger or weaker athletes who still need to train for high outputs but balanced with basic strength and hypertrophy work then perhaps you train some high outputs early on your high CNS day followed by strength and hypertrophy work knowing that it will add a level of fatigue to the athlete that will likely persist throughout the training week and block.
Comment "Program" for the link to our program design masterclass to learn how to go from writing workouts to writing full S&C programs. (and earn 0.2 NSCA CEUs)
The High/ Low CNS model was originally developed for already well developed athletes primarily training for speed.
📊 However, the principles can be expanded to apply more broadly.
Fatigue is generally correlated with velocity loss.
🏋🏽♂️ Meaning that "power" type lifting with high intent but minimal loss in bar speed creates relatively lower stress than hypertrophy training approaching failure.
Conditioning can also involve high or low stress.
📈 More time spent above lactate threshold = more stress.
You can choose how you apply these principles to your own training system.
🏃🏽♂️ If you're working with already strong sprinters, your high CNS sessions can involve maximal outputs with sprinting and plyos, and power focused lifting sessions with olympic lift derivatives or other ballistic movements.
Then low CNS sessions can involve technique work, conditioning, single joint work, prehab, core, etc.
⛹🏼♂️ If you're working with younger or weaker athletes who still need to train for high outputs but balanced with basic strength and hypertrophy work then perhaps you train some high outputs early on your high CNS day followed by strength and hypertrophy work knowing that it will add a level of fatigue to the athlete that will likely persist throughout the training week and block.
Comment "Program" for the link to our program design masterclass to learn how to go from writing workouts to writing full S&C programs. (and earn 0.2 NSCA CEUs)
