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4h • 📚 Book Club
Training for Speed — Charlie Francis
Chapter 4 Summary:
The High–Low System (CNS Management)
This chapter is the backbone of the entire Francis system.
The idea: speed training is limited by the nervous system, not the muscles.
So programming must manage neural fatigue — not just soreness.
The Big Principle
The body doesn’t get tired first — the nervous system does.
High-intensity work (sprinting, max jumps, heavy lifting) stresses the central nervous system (CNS).
Low-intensity work (tempo, mobility, circuits) stresses the metabolic system.
If you mix them randomly → performance drops, injuries rise, speed plateaus.
So Francis organized training into:
HIGH DAYS = Stress
LOW DAYS = Recovery
High Days (Speed Days)
Goal: Maximum neural output
Includes:
- Max velocity sprinting
- Acceleration
- Plyometrics
- Heavy lifting
- Explosive med balls
Rules
- Full recovery between reps
- Low total volume
- Perfect quality
- Stop before fatigue
👉 You train FAST, not tired.
Low Days (Tempo / Restoration)
Goal: Restore nervous system while improving capacity
Includes:
- Tempo runs (extensive)
- Mobility circuits
- Core work
- Bodyweight circuits
- Light med balls
Rules
- Never becomes conditioning punishment
- You leave feeling better than you started
👉 You train BLOOD FLOW, not intensity.
Why Alternating Works
High intensity needs 48 hours CNS recovery.
Instead of resting completely, you:
- Recover actively
- Increase work capacity
- Improve tissue healing
So the weekly structure becomes:
Mon – High
Tue – Low
Wed – High
Thu – Low
Fri – High
Sat – Low / Off
The Coaching Insight
Most programs fail because they train medium every day.
Medium intensity =
- Too hard to recover
- Too easy to adapt
Francis eliminated the middle.
Hard days hard. Easy days easy.
Performance Effects
Athletes get:
- Faster
- Healthier hamstrings
- Consistent speed outputs
- Fewer soft tissue injuries
- Stable nervous system
Key Quote Idea
You don’t condition speed athletes into shape.
You protect speed and build everything around it.
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Training for Speed — Charlie Francis
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