EXSC 720: Conditioning

CP 11, Midterm 2

Why do energy systems matter?

They determine work capacity, guide interval design, and influence season planning

PCr system

0-10 seconds

High power, low capacity

sprints, jumps; need long rest

Glycolytic system

10-90 seconds

Moderate/high power

Short intervals (15-60 seconds)

Aerobic system

>2 mins

low power, high capacity

Long runs, steady state

Continuous LSD

Steady continuous effort at low-moderate intensity for extended duration

Aerobic, increase glycogen storage

60-70% VO2max, 30-90 mins

Tempo/steady state

Continuous training at moderate controlled intensity below lactate threshold

Aerobic, improve lactate clearance & pacing

70-85% VO2max, 20-40 mins

Fartlek

Unstructured training alternating between intensities based on how athlete feels

Good for beginners

Aerobic & anaerobic, pacing

20-60 mins, frequently varying intensity

Aerobic intervals

intervals alternating between high intensity work & low intensity recovery

Aerobic, improved VO2max

2-6 min intervals, 1:1 work to rest

total workout 60 mins, 90-95% VO2max

Sprint interval training (SIT)

Very short, near max sprint efforts with long recoveries

Improve PCr power, increase max sprint speed

5-10s all out, 1:12 or 1:20 work to rest

Repeated sprint training (RST)

Multiple short sprints with incomplete recovery, repeat high intensity efforts

improve glycolytic & PCr recovery

10-40s sprints, 1:6 or 1:10 work to rest

High intensity interval training (HIIT)

intervals performed at high intensities above lactate thresholds separated by recovery intervals

aerobic & anaerobic metabolism, increase lactate threshold

30s to 3 mins, 85-100% max

rest equal or slightly shorter

Shuttles & COD metabolic training

intervals that incorporate direction changes

acceleration & deceleration, increase metabolic cost

10-30 s, 1:2 to 1:5 work to rest

Court/field sports

Small sided games

Modified versions of sport on smaller fields

Increase sport-specific movement demands & naturally raise HR to conditioning zone

1-5 mins per round, variable rest periods

Adjust field size & player count to change intensity

Repeated sprint ability drills

Drills requiring repeated maximal sprints with incomplete rest

Improve recovery between sprints, increase NM efficiency

10-40 m sprints 5-20x

20-40s rest (1:3 or 1:6)

Max aerobic speed (MAS)

Lowest speed at which an athlete reaches VO2max

Aerobic power

15-30 s on/off, 3-6 mins per set

Max sprint speed (MSS)

Fastest speed an athlete can reach, achieved in a 40-60 m sprint

Anaerobic (PCr) capabilities, not aerobic

Repeated sprint ability, speed endurance

Work to rest ratios

PCr 1:12 t o1:20

Glycolytic 1:3 to 1:5

Oxidative 1:1 or 1:3

Conditioning variables

Duration, distance, intensity, work to rest ratio, sets & reps, density

Conditioning monitoring tools

HR zones, RPE, distance, timing