Energy System Training PDF

SS201 – Energy System Training – i.e., metabolic conditioning / endurance training All human movement requires muscle contraction, which is fuelled by ATP. This ATP is produced via i) the phospho-creatine energy system, ii) Glycolytic (anaerobic) metabolism, or iii) oxidative (aerobic) metabolism....

SS201 – Energy System Training – i.e., metabolic conditioning / endurance training All human movement requires muscle contraction, which is fuelled by ATP. This ATP is produced via i) the phospho-creatine energy system, ii) Glycolytic (anaerobic) metabolism, or iii) oxidative (aerobic) metabolism. These systems work synergistically to produce ATP to fuel muscle contraction during exercise. The duration and intensity of the exercise bout will determine which energy system is the dominant contributor of energy. Simply put, endurance is the ability to maintain a certain output repeatedly for an extended period of time i.e., more than a single repetition, without fatiguing. Different training modalities require different endurance qualities. Arguably, we can view endurance in three broad categories. 1. Muscular Endurance 2. High Intensity Endurance 3. Long Duration Endurance (Note: These are broad categorisations and each could be further sub-categorised). Muscular Endurance (ME): Simply put, muscular endurance can be defined as how many times you can move a certain load (typically medium/low percentage of 1RM). The limiting factor in movements challenging muscular endurance is local muscular fatigue. Programming Principles for Muscular Endurance: - Single or Multi-Joint Movements SS201 – Energy System Training – i.e., metabolic conditioning / endurance training - 3 – 5+ sets ~12 – 100 reps/set (mostly <25 reps to ensure local muscular failure is the limiting factor) ~10 – 80% 1RM (in general 50-60% of 1RM is sufficiently high for most individuals) 30 – 180 seconds rest per set on average Contraction velocity may be fast or slow depending on desired Sample Methods: - Sleds AMRAP (as many reps as possible) Isometrics (e.g. plank) High Intensity Endurance (HIE): HIE exercise can be described as how many times you can complete a given movement (typically at medium/high percentage of 1RM/VO2 max). HIE can be broken down into two subcategories i) Anaerobic endurance, and ii) Aerobic endurance Programming Principles of High Intensity Endurance: - Complex movements 2-12+ sets Work:Rest of 3:1 – 1:5 Reps ~10s – 10 min each ≥100% VO2 max or ≥95% Max HR ~30 -180s+ rest per set Max Speed/Effort These general principles are clearly very broad, so below you will see more specified programming principles depending on whether the priority is to challenge high intensity anaerobic endurance, or high intensity aerobic endurance. Programming Principles for Anaerobic endurance: - Complex movements ~3-12+ sets Programing is not based on repetition ranges but rather work:rest ratios i.e., 3:1 – 1:5 (e.g., 30s:10s or 20s:100s) The work time for anaerobic endurance is generally a maximum of 2-3 minutes A high work:rest ratio will result in a reduction in output in each interval i.e., the athlete will be exercising in a state of extreme fatigue A low work:rest ration will result in a higher level of output in each interval i.e., the athlete will have higher levels of recovery between each bout Exercise intensity >100% VO2 max Emphasise maximal speed on all repetitions, for as long as possible Sample Methods: SS201 – Energy System Training – i.e., metabolic conditioning / endurance training - Sprints Sleds Rowing Assault Bike Programming Principles for Aerobic endurance: - Complex movements 3 – 12+ sets Work:Rest rations of 3:1 – 1:2 e.g., 3 mins: 1min or 8 mins: 16 mins =/~ 100% VO2 max Emphasise max speed on all reps, for as long as possible Sample Methods: - Running Cycling Swimming Rowing Long Duration Endurance (LDE): LDE exercise can be described as how many times you can complete a given movement (typically at low/very low percentage of 1RM/VO2 max). Programming Principles for Long Duration Endurance: - Simple movements 1 set Continuous <100% VO2 max or HR >12 -15 minutes Emphasise low speed & efficiency, for as long as possible Sample Methods: - Running/Walking Rowing Cycyling