Optimizing Performance and Managing CNS Fatigue: Strategies for Overhead Athletes

By Bill Miller and Barrett Snyder

In its simplest form, fatigue can be described as a temporary, reversible reduction in strength as a result of exercise. We can better gauge our level of fatigue before, during, or after a workout by a change in force production and our ability to voluntarily activate a muscle (think jump height or isometric dynamometer strength). The reduction of our ability to voluntarily activate a muscle is a direct result of changes occurring inside the brain and spinal cord.

Losing our ability to voluntarily activate a muscle will correlate to:

• Diminished motor unit recruitment and firing capability
• Inability to access high-threshold motor units required for muscle growth
• Dampened force production and velocity

This is the second of two articles in which we identify methods coaches can implement to provide their athletes with enough stimulating reps in the weight room to ensure progressive overload is achieved while minimizing the amount of muscle damage and fatigue accumulation during the process.

In the first article, focusing on calcium ion-related fatigue, we discussed three key metrics that, if not properly accounted for, can lead to excessive muscle damage, extensive fatigue, and reduced performance outcomes:

1. Fiber type proportion
2. Level of voluntary activation
3. Working sarcomere lengths for each muscle group

This piece will focus primarily on the more well-known performance inhibitor, central nervous system (CNS) fatigue, and its relationship with programming.

Lastly, we will provide sample weekly programming primarily aimed at overhead athletes who may have weekday or weekend tournaments but also want to ensure they make progress in the weight room.

Drivers Behind CNS Fatigue

There are a handful of training modalities commonly witnessed in the weight room that we believe deserve a second look. We are not suggesting the training modalities below should be avoided at all costs. They each can provide benefits in the proper context and/or with the proper athlete. We utilize them ourselves during programming. It just needs to be noted that with these program implementations comes an increased risk for CNS fatigue.

Light Load and High Reps

It is typically assumed that heavy loads are to blame for an increase in CNS fatigue. However, it might be time to reexamine that notion.

It is typically assumed that heavy loads are to blame for an increase in CNS fatigue. However, it might be time to reexamine that notion, says @billmills. Share on X

CNS fatigue probably arises from the extended exercise duration needed to reach task failure at reduced forces, which manifests itself in the form of training with light loads and higher reps. As we increase the number of contractions that inevitably occur over a longer duration set due to the lighter weight, we can think of our body accumulating greater amounts of inflammation, metabolites, and afferent feedback—all resulting in heightened CNS fatigue. By contrast, heavy loads that result in fewer reps performed are less likely to induce accumulation of inflammation, metabolites, and afferent feedback to the same degree.

Eccentric Training

Although a popular and beneficial modality for athlete training, eccentric training is not without its drawbacks. Similar to the light load and high rep training mentioned above, eccentric training has been shown to result in a greater bout of CNS fatigue when compared to regular strength training. This is likely due to the increased muscle damage that accumulates as a result of eccentric contractions. However, as you will see in the programming examples below, we utilize eccentric training with our overhead athletes due to the eccentric role certain muscles play during the sporting movement.

Eccentric training has proven particularly valuable in shoulder health and training the deceleration muscles needed to complete a throw. It is just necessary to recognize the importance of spacing out eccentric exercises over extended days during the training week, particularly if games are being played.

Short Rest Periods

Using shorter rest intervals will accelerate the buildup of CNS fatigue and prolong its duration compared to longer rest intervals. This is due to the increased cardiovascular stress caused by shorter rest periods, which in turn exacerbates CNS fatigue. Shorter rest periods will prove beneficial if endurance presents itself as the main goal, but it is important to note that a handful of field sports—particularly baseball and softball—present as more anaerobic and power-based compared to soccer or cross-country. As such, we want to ensure we are training the appropriate energy systems and characteristics required to excel in our sport of choice. Not only will shorter rest periods result in greater CNS fatigue, but athletes will also be prevented from fully expressing their power and high-velocity capabilities.

Video 1. We like this sequence of exercises because it allows the athlete to express force and power back-to-back by way of a heavy TB pull and vertical jump (or you could use a short sprint). We have found a heavy weighted movement can prime our nervous system to demonstrate high bouts of power afterward. It is common to see these exercises performed immediately upon competition, but we have found greater success by giving the athlete at least two minutes of rest between each exercise to ensure their CNS is fully rested.

Video 2. The elevated split squat from pins allows for a reduction in eccentric muscle damage. We will, in fact, program this movement without the pins, as you normally see it performed, due to its ability to enhance hypertrophy and improve lower body deceleration capabilities. However, that variation is typically implemented during the off-season when games are not being played. Also, while a barbell is used here, we usually recommend using an SSB or front-squat grip.  

Programming Principles

By better comprehending the drivers behind CNS fatigue, we can draw careful conclusions as to how to program effectively without overburdening our athletes with too many fatigue-inducing activities.

Better comprehension of the drivers behind CNS fatigue helps us draw careful conclusions as to how to program effectively without overburdening our athletes with too many fatigue-inducing activities. Share on X

• Order exercises from their greatest to least significance in terms of the athlete’s goals and training principles. This ensures the athlete will receive the greatest benefit and adaptations from those movements performed first during the workout. Considering the importance of throwing velocity and power output during baseball, we usually program medicine balls, sprints, and/or plyometrics first.
• Space out sets using extended rest periods (three to five minutes) to better limit cardiovascular strain. This is of particular importance during power movements where we want the athlete to demonstrate their highest velocity on a repeated basis as much as they can.
• Avoid extensive sets that include light weights and high reps. Instead utilize heavy loading with fewer reps. This will limit the number of contractions during a given movement and give the athlete more energy to get through the remainder of their workout.
• Be careful about programming exercises that have an eccentric component too closely together in a program without adequate days of recovery. As noted above, the importance of exercises that utilize an eccentric component should not be undervalued or neglected, but the timing with which they are performed should be carefully considered during the season.

Video 3. One of our foundational pressing and upper-body movements, the neutral bar pin press allows for muscle stimulation of the pectorals without creating excessive muscle damage. It is also one of the safer exercises an athlete can execute without a spotter.  

Application for Overhead Athletes

By knowing the extent to which CNS fatigue is manifested based on various training variables, we can now explore training methods to improve performance while minimizing fatigue during competition.

Videos 4 & 5. Due to the athlete’s ability to let go of the object (unlike an explosive chest press), the medicine ball has proven to be an invaluable training tool to promote power. This particular variation is being utilized to teach the pectoral muscles to move explosively due to their role as an accelerator during the throwing motion. The rhythmic stabilizations are some simple and easy exercises that athletes can perform to promote shoulder health.  

Video 6. The Nordic curl has proven itself valuable over the years, particularly in an athletic training environment where machines might not be available. If the athlete does not have access to a seated or prone hamstring curl, the Nordic curl provides a great opportunity to train the deceleration capabilities of the hamstring. Some advanced athletes will even hold weighted plates to make the movement more challenging. 

Video 7. This is an anti-rotation drill used to challenge rotary stability.

While these programs were crafted with a baseball player in mind, many of the exercises and principles can be applied to other overhead athletes as well.

Don’t undervalue or neglect the importance of exercises that utilize an eccentric component, but carefully consider the timing with which they are performed during the season, says @billmills. Share on X
As you review these sample workouts below, here are a few ideas to keep in mind if you were looking to implement some of these exercises in your own programming.

• The set and rep numbers are merely arbitrary samples and should be altered based on the athlete’s training age, experience, and recoverability.
• If velocity is the goal, and the velocity of the given exercise begins to diminish during a set or workout, a coach should consider stopping the exercise or the workout entirely to prevent a continual manifestation of fatigue or injury.
• Consider placing exercises that involve an eccentric component farther away from game days, and take advantage of concentric-only exercises closer to game day. This would include pin presses, squats from pins, and concentric-only rows.
• The amount of stimulus an athlete needs to progress in a training program will likely vary from athlete to athlete. There is no shame in reducing or increasing sets or reps depending on whether progress is being achieved.

*Please note: While the programs below call for three sets, some athletes may only require two sets, with three sets being too fatiguing. Most exercises involving a high power and velocity component or that are done prior to throwing will usually only require two sets and a limited number of reps. However, some athletes, perhaps during the off-season, may want to push the limit and attempt three or even four sets if the number of reps is smaller enough. Regardless, this points to the importance of measuring various metrics to see if the athlete is progressing or regressing as a result of their training.

Sunday: High-intensity throwing day:

Pre throwing

1. MB slam, 3 sets x 3–5 reps
2. MB chest pass, 3 sets 3–5 reps

Post throwing

1. Rotator cuff rhythmic stabilizations, 3 sets x 10–15-second hold
2. Shoulder external and internal rotation overcoming isometric, 3 sets x 6-second hold
3. End-range bicep curl isometric, 3 sets x one 10–15-second hold
4. End-range triceps extension isometric, 3 x one 10–15-second hold
5. Wrist end-range isometrics—pronation, supination, ulnar deviation, and radial deviation, 3 sets x 1 rep of 10 seconds each position

Monday: Lower body lift:

1. Sprint x 5 @ 20 yards
2. Unilateral or bilateral squat variation, 3 sets x 4–5 reps @ 80%–85% 1RM
3. DB split stance RDL, 3 sets x 5–6 reps per side, 75%–80% 1RM
4. Pallof overcoming isometric, 3 sets x 3–5 reps for 5-second hold

Tuesday: Low effort throw, followed by upper body lift:

Pre throwing

1. MB slam, 3 sets x 3–5 reps
2. MB overhead throw, 3 sets x 3–5 reps
3. MB chest pass, 3 sets x 3–5 reps
4. Shoulder external rotation isometric test, 1 x 6 seconds (Note: Check to see what the fatigue of the fatigue is compared to Monday’s test.)

Post throwing

1. Chest press variation (we suggest pin press or DB), 3 sets x 4–5 reps @ 85% 1RM
2. Isometric lat pushdown, 3 sets x 6 seconds, or lat pulldown, 3 sets x 6 @ 80%–85% 1RM (sometimes we superset these as well)
3. DB eccentric overload external rotation, 3 sets x 4–5 reps
4. Overhead triceps extension isometric, 3 sets x 3–5 reps for 10–15-second hold (you can monitor fatigue with a crane scale or dynamometer)

Wednesday: Power and velocity

1. MB overhead throw for distance or velocity, 3 sets x 3–5 reps
2. 15-yard dash, 3 sets x 3–5 sprints
3. MB kneeling chest pass for distance, 3 sets x 3–5 reps
4. Sled sprint, 3 sets for 3–5 reps 15 yards each

Thursday: Medium effort throwing day:

Pre throwing

1. MB overhead throw, 3 sets x 3–5 reps
2. MB chest pass, 3 sets x 3–5 reps
3. Shoulder external rotation isometric test, 1 x 6 seconds (Note: Check to see what the fatigue of the fatigue is compared to Monday’s test.)

Post throwing

1. One-arm DB concentric row, 3 sets x 4–5 reps
2. Rapid drop catch shoulder raise with light weight, 3 sets x 6–10 reps
3. End-range bicep curl isometric, 3 sets x 3 reps for 10–15-second hold
4. End-range triceps extension isometric, 3 sets x 3 reps for 10–15-second hold
5. Wrist end-range isometrics—pronation, supination, ulnar deviation, and radial deviation, 10-second hold 3 sets x 1–2 reps for 10-second isometric holds

Friday: Concentric focus full-body lift:

1. TB deadlift, 3 sets x 3–5 reps @ 80% 1RM superset with DB box squat to vertical jump 3 sets x 3–5 reps @ 10% BW (after a rest period of two minutes or more)
2. MB slam, 3 sets x 3–5 superset with lat pushdown, 3 sets x 3–5 reps @ 80%–85% 1RM (The lat pushdown is not commonly seen in most commercial gyms so here is an example of how to perform it.)
3. Pin press, 3 sets x 4–5 reps @ 80%–85% 1RM
4. Sled sprint, 3 sets for 3–4 reps 15 yards each

This is an example of a position player who has a more strenuous day-to-day schedule, considering they are throwing, batting, and playing the field on a much more regular basis.

Monday: Concentric focus full-body lift

1. MB slam, 3 sets x 3–5 reps
2. Concentric row, 3 sets x 4–5 reps
3. Split squat from pins, 3 sets x 4–5 reps @ 80%–85% 1RM
4. Pin press, 3 sets x 4–5 reps @ 80%–85% 1RM
5. Sled push, 3 sets x 3–4 reps, 15 yards each rep

Tuesday: Low-fatiguing day

1. Isometric mid-thigh pulls, 3 sets x 4–5-second hold superset with DB box squat to vertical jump @ 10% BW
2. Isometric lat pushdown, 3 sets x 1 rep for 5-second hold with MB slam 3 sets x 3–5 reps
3. End-range hamstring stretch isometric, 3 sets x 3 reps per set for 15–20-second hold (We have seen good results with end-range ISO holds within this time duration.)
4. End-range hip-flexor stretch isometric, 3 sets x 3 reps per set for 15–20-second hold
5. Shoulder external rotation isometric test, 3 sets x 3 reps per set for 15–20-second hold

Wednesday: High-intensity lift

1. Bulgarian split squat, 3 sets x 4–5 reps @ 80% 1RM superset with DB split jump, 3 sets 2–3 reps per leg @ 10% BW
2. MB chest pass, 3 sets x 3–5 reps each set superset with DB bench press, 3 sets x 4–5 reps @ 85%–88% 1RM
3. Two-arm concentric to one-arm eccentric cable row (eccentric overload), 3 sets x 4–5 reps each way (This is a more fatiguing movement, so be careful with the sets, reps, and upcoming game schedule.)
4. Nordic hamstring curls, 3 sets x 4–5 reps

Thursday: Power and velocity

1. MB shotput, 3 sets x 3–5 reps
2. Half kneeling start sprints, 3 sets x 3 reps at 15 yards
3. MB kneeling chest pass for distance, 3 sets x 4–5 reps
4. Sled sprint, 3 sets x 3 reps at 15 yards

Saturday: Low-fatiguing day

1. Tall kneeling MB overhead throw, 3 sets x 3–5 reps at 4–6-pound medicine ball
2. RFE overcoming isometric, 3 sets x 3 reps for 8-second hold
3. Four-way kneeling drop catch shoulder raise, 3 sets x 3–4 reps at each position, 5–10 pounds.
4. Shoulder external rotation PAIL/RAILs, 3 sets x 1 rep for 15-second hold each way

We are fortunate to live in an era when we have multiple tools at our disposal to measure force, velocity, power output, and speed metrics. We should take advantage of these resources and use them to our advantage when it comes to programming.

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Barrett Snyder, CSCS, holds a M.S. in Sports Management and a Master of Business Administration (MBA) from Drexel University. He is currently enrolled at West Chester University studying Exercise Science with a concentration in Sports Psychology. He intends on pursuing his J.D. or PhD.