Training according to the neurological type of the trainee

Each of us has a certain neurological profile. This profile tells you exactly how to train.
In this article, we'll take a closer look at each neurological type, and introduce the workouts that will be suitable for them.

Neurological Type 1A and Type 1B

All Type 1 athletes need intensity. Performance is more important to them than pumping up and connecting the mind and muscles. The best results will come from methods in which the nervous system is maximally activated. In fact, isolated work and pumping is often pretty much a bore for them.

The two subtypes differ in two things: how much volume they can tolerate and how much variation they can have within a single workout.

In both cases, it depends on acetylcholine levels. People with higher levels of it can tolerate more work. If you have a lot of it, you don't need the same amount of adrenaline to perform well. It also increases your vasolidation and focus.

Remember, you need dopamine to make adrenaline. It can become depleted in the process.

So if a type 1 athlete has high levels of acetylcholine, they can tolerate more work because they won't deplete dopamine as quickly.

People with higher acetylcholine levels are also better at multitasking. They switch between tasks faster, without losing efficiency. High acetylcholine levels are good for memory and the ability to focus on multiple things at once.

People with low acetylcholine levels often forget and lose things. When they're doing something, they practically forget about the outside world. If there is more than 1 option, they may have trouble making decisions.

Type 1A: Low acetylcholine

General training recommendations

• High frequency: Train 6-7 days per week.
• Very low volume, short workouts: This type can tolerate the least volume of work. They should train a total of 6-12 sets in one workout, ideally workouts shorter than 45 minutes (or even less than 30 minutes after warm-up).
• Highest intensity - very heavy load, low repetitions: The more neurological stress the workout causes, the better. A good intensity zone is 87-92% of 1RM. They should train sets of 1-3 reps, rarely going up to 5.
• Few exercises in the workout: This type switches attention poorly. 2-3 exercises in a workout is best. Isolated exercises don't do them well, and they should only use them on the groin.
• Medium to longer pauses: They need a faster pace for focus, but also longer breaks between sets for recovery. They should not track their breaks, but 90-150 seconds between sets will be adequate.
• Best training methods: Other than multiple sets, not much else will work for them, as they hear more about intensity than time under tension or neuromuscular connection. 3/2/1 waves and reps with light cheating work well for them. (Exercises like chin-ups by market grip and push press are great for them.) Slow tempo or lowering doesn't work for them. Compensatory acceleration training (CAT), where you try to get as fast as possible with the load, works better for them.

Sample training program

Day 1

Activation: Throw medicine ball from chest, 3 sets, 3 reps

A. Push press

• 3 consecutive preparatory sets
• 2, 3/2/1 waves (second wave heavier)
• 120-150 seconds break between sets

B. Bench press

• 3 consecutive preparatory sets
• 3 x 3 with 85-90%
• 3 x 3 with 65-70% emphasis on maximum acceleration
• 90-120 second pause

Day 2

Activation: Medicine ball throws against the ground, 3 sets, 3 reps

A. Pendlay pull-ups

• 3 consecutive preparatory sets of 3 reps
• 3 sets of 5 multiple repetitions (5 reps with 10 second pause between reps) with 3-4 RM
• 120-150 second pauses

B. Push-up with neutral grip (or on circles)

• 3 consecutive preparatory sets of 3 reps
• 3 sets of 3 reps with heavy weight around the waist
• 3 sets of 3 reps with own weight, focusing on speed
• 90-120 second rest period

Day 3

Activation:Lunges with pause, 3 sets, 3 reps

A. Zadní dřep

• 3 consecutive preparatory sets
• 2, 3/2/1 waves (second wave heavier)
• 120-150 second pause between sets

B. Pull-ups to chin with market grip, from vis

• 3 consecutive preparatory series
• 3 x 3 with 85-90%
• 3 x 3 with 65-70% with emphasis on maximum acceleration
• 90-120 second pause

Day 4

Activation: Plyometric push-ups, 3 sets, 3 reps

A. Bench press from barbell (8-10 cm from chest)

• 3 consecutive preparatory sets, 3 reps
• 3 sets of 5 multiple reps (5 reps with 10 second pause between reps) with 3-4 RM
• 120-150 second pause

B. Push press with single arm, neutral grip

• 3 consecutive preparatory sets
• 3 x 3 with 85-90%
• 3 x 3 s 65-70% with emphasis on maximum acceleration
• 90-120 second pause

Day 5

Activation:Medicine ball throws against the ground, 3 sets, 3 reps

A. Rowing on the pulley in a seated position

• 3 consecutive preparatory sets
• 2, 3/2/1 waves (second wave heavier)
• 120-150 second pause between sets

B. Pull-ups to chin with market grip, from blocks

• 3 consecutive preparatory sets
• 2, 3/2/1 waves (second wave heavier)
• 120-150 seconds pause between sets

Day 6

Activation:Lunges with pause, 3 sets, 3 reps

A. Front squat, 2 reps, 2 sets of reps, 2 sets of squats, 3 reps, 2 sets of lunges

• 3 consecutive preparatory sets
• 2, 3/2/1 waves (second wave heavier)
• 120-150 second pause between sets

B. Romanian deadlift

• 3 consecutive preparatory sets
• 3 sets, 3 reps with heavy weight but not max (82-85%)
• 3 sets, 3 reps at 65-70% with more acceleration in the concentric phase

Day 7

Free

Type 1B: High acetylcholine levels

General training recommendations

• High Frequency:Train 5-6 days per week.
• High volume of intense work: These people are best among athletes in the CrossFit discipline and in explosive and strength sports (football, track and field, triathlon). They tolerate intensity just as well as Type 1A, but can handle a heavier daily load. However, they must use rest periods to avoid overtraining. They can handle 12-20 heavy work sets in each workout, if they take one rest set from time to time.
• Heavy work, low to moderate reps: A rep range of 3 to 6 on complex exercises works well for them. Isolated exercises don't demotivate them as much as Type 1A, but except for weaknesses, they shouldn't make up a large part of the workout. They should not drive the rep count extremely high on isolation exercises. Sets of 6-8 will be better. Even isolation exercises should be hard enough.
• Multiple exercises or methods in one workout:To feel stimulated, they need variety, either by using different exercises or methods. My Layer system, which uses only one exercise but in different variations, might work well for them. If the workout is minimalistic in exercise selection or constantly repetitive in the loading scheme, it will be demotivating for this type of person.
• Short breaks:They can afford them because the higher acetylcholine levels will protect them from the overproduction of adrenaline that would decimate their dopamine levels. Pace training will always give them better results.
• Best training methods: Heavy methods with low repetitions are best. Multiple sets where you do 5-6 reps total with 10-15 second pauses; sets with a break where you do 4-6 reps in the first part of the set; 5/4/3 waves; or with 2-4 reps in a set are all good choices.

Sample training program

Day 1

Activation: Throw medicine ball from chest, 3 sets, 3 reps

Preparation:Stretch with rubber band, 3 sets, 8-10 reps

A. Bench press

• 3 consecutive preparatory sets
• 2, 5/4/3 waves
• 90 seconds break between sets

B1. Single arm pull-ups with chest support

• 4 working sets of 4-6 reps
• Alternate with B2
• 30-45 seconds pause

B2. One-arm push-ups on positive bench

• 4 work sets, 4-6 reps
• 75-90 seconds pause

C1. Floor press

• 3 sets, 6-8 reps
• Alternate with C2
• 30-45 seconds pause

C2. Neutral Grip Shift

• 3 sets, 6-8 reps
• 75-90 seconds pause

Day 2

Activation: Lunges with pause, 3 sets, 3 reps

A. Zadní dřep

• 3 consecutive preparatory sets
• 2, 5/4/3 waves
• 90 seconds break between sets

B1. Romanian deadlift

• 4 working sets, 4-6 reps
• Alternate with B2
• 30-45 second pause

B2. Hacken squats on machine

• 4 working sets, 4-6 reps
• 75-90 seconds pause

C1. Glute-Ham Raise

• 3 sets, 6-8 reps
• Alternate with C2
• 30-45 seconds pause

C2. Farmer's Walk

• 3 sets, 20-30 seconds (controlled walking, solid technique, not running)
• 75-90 second pause

Day 3 (Rest for the nervous system)

A1. lunge, 3-5 reps

• 30-45 seconds rest

A2. Medicine ball throw from chest, 3-5 reps

• 30-45 seconds pause

A3. Box jumps 3-5 reps

• 30-45 seconds pause

A3. Medicine ball throws on the ground, 3-5 reps

• 1 minute pause
• Repeat the entire circle 4-5 times.

Day 4

Activation: Medicine ball chest throw, 3 sets, 3 reps

Preparation: Stretch with rubber band, 3 sets, 8-10 reps

A. Bench press from barbell (8-10 cm from chest)

• Get to 3RM in 6-8 sets
• 75-90 second pause

B. Bench press from stops (8-10 cm from chest)

• 90-95%, 3RM
• 3 sets, multiple for 5-6 reps, 10 second pause between reps
• 90-120 seconds pause

C. Bench press from barbell (8-10 cm from chest)

• 80-85%, 3RM
• 3 sets, max reps / pause 15 seconds / max reps

D. Bench press from barbell (8-10 cm from chest)

• 80-85%, 3RM
• 3 sets, 3 narrow grip + 3 wide grip + 3 regular grip

Day 5

Activation: Lunges, 3 sets, 3 reps

A. Front squat, 2 sets, 3 sets of squats

• Get to 3RM in 6-8 sets
• 75-90 second pause

B. Front squat

• 90-95%, 3RM
• 3 sets, multiple for 5-6 reps, 10 second pause between reps
• 90-120 second pause

C. Front squat

• 80-85%, 3RM
• 3 sets, max reps / 15 second pause / max reps

D. squat

• 80-85%, 3RM on front squat
• 3 sets, 3 front squats with narrow stance + 3 with wide stance + 3 back squats

Day 6

Activation: Medicine ball throws against the ground, 3 sets, 3 reps

Preparation: Stretching with rubber band, 3 sets, 8-10 reps

A. Neutral grip swing

• 3 preparatory sets
• 2, 5/4/3 waves
• 75-90 second pause

B. Rowing on pulley in seated position

• 4 sets with a break (4-6 reps, 15 second pause, 2-3 additional reps)
• 90-120 seconds pause
• 
  

C. Single arm pull-ups with chest support (positive bench)

• 4 sets, 4-6 reps, hold contraction at the top for 2 seconds on each rep
• 75-90 seconds pause

D1. Forearm curl

• 3 sets, 6-8 reps, hold contraction 2 seconds at the top

D2. Stretch with rubber band

• 3 sets, 8-10 reps
• 75-90 seconds pause

D1 and D2 are supersets, no pause after D1

Day 7

Free

Neurological Type 2A and Type 2B

Although acetylcholine levels in Type 2 have little effect on work volume tolerance, this will not be as critical as these individuals have low dopamine levels and are very sensitive to adrenaline.

They are, however, greatly affected by GABA levels, which, given sufficient height, give them better motor skills and more self-confidence.

These people want to please others but expect respect and admiration in return. If they don't get it, they withdraw into themselves. In a group, they are not necessarily the center of attention, rather they are not seen.

Type 2s with low GABA levels don't learn new things as easily and are not good at explosive work.

Type 2s with high GABA levels build their personality on the respect and admiration of those around them. They are pro active and work well in a group. They instinctively copy their counterpart's behavior in conversation. They handle face-to-face conversations well. Conversations with multiple people at once are worse. They avoid conflict and agree with most things.

Type 2 people with high GABA levels have good motor skills, are good at explosive exercises and "playful" training. They are good at CrossFit-style workouts, but without more challenging skills.

Type 2A: High GABA

General training recommendations

• High Frequency:Train 5-6 days per week.
• Explosive execution and technically challenging exercises: Dynamic acceleration compensation exercises, jumps, throws, sprints and weightlifting exercises are ideal for this type. They can be very good at CrossFit.
• Volume yes, but not heavy:They have a very efficient nervous system, but not for loads above 90%. These athletes are more about speed than strength. They can handle heavy weights, but only if acceleration is used to do so. If they can't use the stretch reflex from the beginning of the exercise, they can't handle much weight. They'll run out of breath quickly.
• It is possible to use a heavy enough weight, but not above 90% of max: For strength, the 80-87% zone will be more effective. A series of 3-6 reps on complex exercises will work for them.
• They can tolerate a moderate amount of isolation work: Isolated exercises are not a problem. The focus should be on neuromuscular connection, not the amount of weight lifted.
• They do well with complexes, circuit training and challenges:Anything that is fast and fun.
• Best training methods:Anything explosive.

1. Jumping
2. Throws
3. hammer blows to the tire
4. sprints and weightlifting exercises.

• Unconventional methods work on them because they're fun:

1. working with circles
2. kettlebell
3. they also like to use chains, rubber bands, etc.

Type 2B: Low GABA levels

General training recommendations

• Medium frequency:Train 4-5 days per week.
• Medium intensity: This type trains better with an emphasis on feel and perfect technique rather than a huge load. They need neuromuscular connection, feel and good mastery of the exercises.
• Heavy work does not do them well: Occasionally it will be okay to get to the 82-87% zone, as long as the volume is low. But too much heavy weight will not yield good results. Training above 90% is not for them. A moderate load with emphasis on good execution and neuromuscular connection will be better. With heavy weights, it's easy to get injured. Heavy weights also multiply the cortisol response in them which hinders progress.
• More isolated work:They need to feel the muscle in training. They need strong contraction and pumping to be satisfied.
• Fast pace, short breaks: Pace keeps their adrenaline levels high, which they need for focus. It will also help them get pumped up. When they are not pumped, their adrenaline and motivation drops during the workout.
• Slower execution: Explosive exercises don't do them well. Slower execution is better, which allows them to focus on contracting the target muscles.
• Best training methods: Anything that favors neuromuscular connection or pumping:

1. Crashing sets.
2. Mechanical crash series
3. partial reps after a set
4. full reps
5. 21s
6. slow tempo
7. adding pauses and pull-ups during the series

• Methods that increase the tempo of the workout are also good:

1. antagonistic supersets
2. pre-fatigue supersets
3. post-fatigue supersets
4. gigantic sets

Neurological Type 3

General training recommendations

• Lower frequency:Train 3-4 days per week. This type produces too much cortisol, but can tolerate a high volume of work. Volume such people actually need because they cannot tolerate heavy loads. Because of the cortisol, they need more rest days.
• Very little variety: Same exercises for 8-12 weeks or more, ideally heavy, complex. When variation, make changes that don't affect the feel of the workout - good to change break intervals, exercise order, tempo, reps (but stick to the 6-20 range), etc.
• Focus more on execution than load: Should focus on slower pace, contraction and time under tension. It's more important to fatigue the muscles than to add load, although even that will eventually be necessary. High weights will be felt in the connective tissues rather than the muscles. They are easy to injure.
• Low intensity, high repetitions: They respond better to fatigue than to load, so muscles will grow better with progressive overload than with heavy weights.
• Breaks: They can tolerate short breaks because they have naturally good endurance, unless they overdo it. Shorter breaks will fatigue more fibers even without heavy loads, which suits them. Even with heavy exercises, they can comfortably manage only 60 seconds between sets.
• Best training methods:

1. Slower pace
2. pauses and holds between reps
3. crash sets
4. sets with a break with a high initial number of reps, all of which will work

• Physically they can handle supersets, but neurologically it's not the best idea. Antagonistic pairings, however, they can handle.

Mixed types

The profiles go sequentially as I've presented them, progressing from higher intensity towards higher volume. The progression is as follows:

• Type 1A
• Type 1B
• Type 2A
• Type 2B
• Type 3

The intensity decreases downwards and the volume of work increases.

If you take the TCI test, you may find that you are dominant in one of the types, or that you are a mixture of two different ones.

If you are a mixture, you may be like this:

• Mixed Type 1 and Type 2. In that case, train like Type 2A, but with a little less work .
• Mixed Type 2 and Type 3 In that case, train like Type 2B, but only 4 times a week.

Source: www.t-nation.com - The Neuro Type Workouts
Author.