Another short blog: yes, I'm getting better at it. I've been going on and on about "stopwatch double click" for about 2 years now, but that's because it is one of the most effective methods I have utilized at monitoring my CNS fatigue. So, it's time for an official post on this nice little method finally, instead of me just raving about it in my journal.
Why stopwatch double click (SWDC)?This is a great way to monitor CNS recovery. For example, I use it nearly every morning to monitor my freshness (or staleness). For me, a stale day would consist of 0.13 SWDC's or higher, even reaching up to .18 etc. A good day however, would consist of me getting 0.07-0.12 SWDC's. Time and time again, my performance has basically been very much correlated to my SWDC numbers in the morning: good numbers = good performance, bad numbers = stale sluggish performance. I've definitely noticed that when I have had great numbers on SWDC (.10 or lower), that my performance is ALWAYS peak (even obtaining PR's).
What kind of stopwatch should I use?I have used plenty of different stopwatches, just to see how they feel, but by far the best one I have come across is the ACCUSPLIT A601X PRO SURVIVOR:
http://www.accusplit.com/ProductDetail.aspx?ProductId=37I would definitely recommend that stopwatch as you get very consistent results with it. On many watches, the buttons don't respond well to very fast double clciking (they stick/etc).
How to use it?- In the morning
- Obtain 10-20 results
- Double click the same way every time, I recommend doubleclicking with the thumb, wrist supinated.
- Possibly log them to your journal
- Possibly modify workouts based on the numbers
If you obtain bad results out of your 10-20 clicks, the day's workout can be adjusted. For example, if you obtain really bad results today, and today's workout is very intense or one in which you are trying to PR, those results could be a sign that you need one more day of rest. This rest day could come in the form of active recovery, ie a light workout, light conditioning, light shoot around, submax jumps or sprints, etc. Basically, the idea would not be to seek max effort today, instead, recovering for tomorrow, in which performance should definitely improve.
Workouts that are most effected by SWDC would include those that are ballistic in nature:
- Speed / sprinting workouts
- Standing / running jumps
- Throws, plyometrics, oly weightlifting, etc.
Other workouts, such as most general weightlifting, aren't usually as effected as much as high speed movements. You could still put off these workouts until the next day, but moderate to high volume lifting won't really be significantly effect, so it's safe to perform that 3-4x8-10 etc. The only drawback, is that the CNS will require even further recovery, but that is already to be expected during a session such as this.
A few things to note:One of the biggest signs of CNS fatigue, when using SWDC, is the inability to relax during the double click. This is a huge sign that speed/power sessions will definitely be effected. Basically, when this is occurring, many of the double clicks will be very "tense or tight". The forearm will lock up (way too much tension), and 0.18+ etc will be the result. Every single time this has happened to me, my jumps have been horrible.
Sometimes it takes me 5 or so clicks to get an accurate double click. When trying to double click so fast, sometimes you "miss click" etc, this is fine.
Internet double-click tools are ok, but they do vary based on cpu utilization/memory utilization etc. Any lag on your system can have an effect on the numbers. I also prefer holding the stop watch, because of the ability to recognize that "tight forearm" symptom that occurs with considerable CNS fatigue, this can't be achieved with a mouse/laptop click button.
I prefer to use this method in the morning. Using this method while working out or after workouts causes too much variation. Most workouts of significant intensity will improve your ability to SWDC regardless of CNS fatigue. Core temperature is raised, lots of spurious nervous system activity, etc. I find that using it in the morning is by far the best way to utilize this method.
So there you have it, a quick & simple tool that provides tangible biofeedback about your body's neuro-musculo-physical state. What you do with that feedback is up to you.
-- adarqui
