Theme: The CNS controls everything Chapter 2 = speed is neurological Francis explains that sprinting performance is limited more by the central nervous system (CNS) than muscles, lungs, or conditioning. You don’t get faster by just working harder — you get faster by protecting the nervous system and timing high-intensity work correctly. 1️⃣ The Nervous System Is The Governor The brain regulates force output to protect the body. When fatigue rises → the brain reduces recruitment → speed drops. So: • Muscles don’t fail first • The nervous system throttles power first Translation for athletes You don’t lose speed because you’re tired You lose speed because your brain limits output That’s why a “grindy” session makes you slower. ⸻ 2️⃣ Speed Training Is NOT Conditioning Francis separates training into two categories: High Intensity (CNS) • Sprints (95–100%) • Max velocity work • Heavy lifts • Explosive jumps • Olympic lifts Low Intensity (Recovery / Circulation) • Tempo runs • Med ball • Mobility • Circuits • Light technical work The mistake coaches make Mixing both in the same session → destroys speed development You cannot train speed tired. 3️⃣ Why Rest Periods Are Long ATP and nervous system recovery take time. If rest is short → you trained conditioning, not speed. (Check image table below) 4️⃣ High / Low Organization (Core Francis System) Instead of “upper/lower splits” Francis organizes by nervous system stress. High Days Speed + weights + plyos Low Days Tempo + mobility + circuits This prevents CNS overlap and allows adapt action 5️⃣ Fatigue Masks Speed If performance drops during session: ➡️ Stop the workout More reps ≠ more improvement More quality reps = improvement Speed is trained fresh, not exhausted. Coaching Takeaway (for S&C) • Never do conditioning before speed • Pair heavy lifts with sprint days • Use tempo for recovery, not punishment • Track velocity — not effort • End sessions before fatigue changes mechanics ⸻

02/16/26 CHECK IN ⛓️ ✅ 47 Straight Days Of Training ✅ 800 METERS LUNGES ✅ Low Back & Core ✅ Prayer ✅ Read 10 Pages ✅ Journal ✅ Ultra Hybrid Training (FBA Focused) TODAY IS THE MOST IMPORTANT DAY OF YOUR LIFE The 1% don’t panic when doors close. They get excited — they know they’re one yes away. ✝️📖 “Commit to the Lord whatever you do, and He will establish your plans.” — Proverbs 16:3 MAXIMIZE. OUTWORK. REPEAT.

Total Duration: ~40–45 minutes Objective: Develop high-velocity force production across multiple planes Focus: Neural drive, elastic stiffness, and explosive output with controlled fatigue Speed and intent drive adaptation. Rest protects output. --- 🔹 Dynamic Warm-Up (8–10 min) Continuous controlled flow. No rushing. • Hamstring sweeps × 10 each • Cossack squats × 6 each side • Knee hugs to calf raise × 10 total • World’s Greatest Stretch × 5 each side • Thread the Needle × 6 each side • Banded Pallof Press × 10 sec each side Purpose: Increase tissue temperature, mobilise hips and thoracic spine, activate posterior chain, and establish trunk stiffness before explosive work. Athletes should finish warm, mobile, and neurologically ready — not fatigued. --- 🔹 A. Elastic Prep (5 min) A1. Banded Pogos 3 × 15 contacts Load: Light band RPE: 6 Rest: 45 sec Purpose: Improve ankle stiffness and reactive strength. Prime CNS. --- 🔹 B. Vertical Power Complex (8–10 min) B1. Trap Bar Jumps 3 × 5 reps Load: 20–30% 1RM trap bar deadlift RPE: 6–7 (velocity dominant) Rest: 60–90 sec B2. Overhead Wall Ball Slams 3 × 5 reps Load: 6–9 kg RPE: 7 Rest: 60 sec Purpose: Triple extension and vertical force transfer. Terminate if velocity drops. --- 🔹 C. Lateral + Rotational Power (8–10 min) C1. Banded Ice Skaters 3 × 3 each side Load: Light band RPE: 6–7 Rest: 45–60 sec C2. Wall Ball Side Throws 3 × 3 each side Load: 4–6 kg RPE: 7 Rest: 60 sec Purpose: Frontal plane force production and rotational sequencing. --- 🔹 D. Posterior Chain + Reactive Slam (5–7 min) D1. Reverse Hyperextensions 3 × 5 reps Load: Light–moderate RPE: 6 Rest: 45 sec D2. Slam Ball Throws 3 × 5 reps Load: 8–12 kg RPE: 7–8 Rest: 60 sec Purpose: Posterior chain activation followed by aggressive ground strike. --- 🔹 E. Speed Exposure (5–7 min) Curve Treadmill Sprints 4 × 10 sec Intensity: 90–95% Rest: 60 sec Purpose: Acceleration mechanics and force application. Extend rest if posture or velocity declines.

I do not chase what I want casually. I pursue it with discipline and unwavering focus. What I decide to build becomes a priority, not a pastime. I think about it, work on it, refine it daily. Consistency turns desire into obsession, and obsession turns vision into reality. I follow through until the outcome matches the intention.