So would say, finding your 1RM with bands and then using 80-85+% for fast singles be a better way of "targeting" CNS training than say regular singles of 80-85+% of straight bar weight 1RM?
Ha ha. I wish I could write you a simple exact method to use and say boom, that will work perfectly for you.
I know some guys can do grinders and recover.
I know others who get trampled by them and steer clear.
I wish I could say specifically "x works" much better than "y" and I can show you... But I can't.
I think to put the "central nervous system" into a simple box is impossible, thus far.
That IMO, is why some guys can benefit from say, speed work/dynamic work in conjunction with max effort.
Others think it is not worth their while and still kill it on the platform.
Speed work specifically employs lesser max loads than you mention ie: 50%-60% of max, adding accommodating resistance (bands or chains) to slow or increase the resistance near lockout, or perhaps the easier ROM in the lift, stopping after a certain speed of the lift cannot be maintained. Usually 1-3 reps seems most used.
Other guys have used an RPE (rate of perceived exertion) scale, to gauge/control intensity output.
These are more advanced methods, but have shone some success for the lifters who used them.
Where to start?
I dunno!? Prilipen's table maybe (It seems kinda versatile for most, at least at the start)
Can you get and read a copy of "Supertraining" by Mel Siff.
Trial and error has worked for me, (but as I have stated, I am not a tech guy, more old school) as most if not all trainees have used themselves as guinea pigs.
What works for me, might not for you and vice versa
Hope that helps!?
