Energy Systems and Training Methods
Energy Systems and Training Methods
Key Terms
Bioenergetics: The study of metabolic processes that yield or consume energy.
Catabolism: The metabolic process involving the tearing down of body tissue.
Anabolism: The metabolic process involving the building up of body tissue.
Metabolism: All energy-producing and energy-using processes within the body.
Biological Energy Systems
Adenosine Triphosphate (ATP): The primary energy carrier in all living organisms.
Three Basic Energy Systems in Muscle Cells:
Anaerobic: This process does not require oxygen for ATP replenishment.
Aerobic: This process requires oxygen for ATP replenishment.
Overview of Energy Systems
Phosphagen System (ATP-PC): Utilizes stored ATP and creatine phosphate for quick energy.
Glycolysis (Anaerobic): Breaks down glucose without oxygen, producing energy quickly for short bursts.
Oxidative System (Aerobic): Relies on carbohydrates and fats, utilizing oxygen for prolonged energy output.
Phosphagen System (ATP-PC)
Duration: 0-10 seconds.
Fuel: Utilizes stored ATP and creatine phosphate.
Training Methods:
Sprints
Plyometrics
Heavy lifts
Work to Rest Ratio: 1:12 to 1:20, indicating that for every unit of work, 12 to 20 units of rest are recommended.
Glycolysis (Anaerobic)
Duration: 10 seconds to 2 minutes.
Fuel: Muscle glycogen is utilized for energy.
Training Methods:
Intervals
Tempo runs
Circuits
Work to Rest Ratios: 1:2 to 1:5, indicating the ratio of work to rest is more balanced for recovery.
Oxidative System (Aerobic)
Duration: 2 minutes or more.
Fuel: Carbohydrates and fats are used as fuel sources.
Training Methods:
Steady state cardio
Long intervals
Tempo efforts
Work to Rest Ratio: 1:1 or continuous, which allows for sustained effort.
Energy System Continuum
Energy demands of various sports are reflected in the ATP-CP and LA (Lactic Acid) versus Lactic Acid to Oxygen (LA-O2) usage ratios:
Basketball: 60% ATP-CP, 20% LA, 20% O2
Fencing: 90% ATP-CP, 10% LA
Field events: 90% ATP-CP, 10% LA
Golf swing: 95% ATP-CP, 5% LA
Gymnastics: 80% ATP-CP, 15% LA, 5% O2
Hockey: 50% ATP-CP, 20% LA, 30% O2
Distance running: 10% ATP-CP, 20% LA, 70% O2
Rowing: 20% ATP-CP, 30% LA, 50% O2
Skiing: 33% ATP-CP, 33% LA, 33% O2
Soccer: 50% ATP-CP, 20% LA, 30% O2
Sprints: 90% ATP-CP, 10% LA
Swimming (1.5km): 10% ATP-CP, 20% LA, 70% O2
Tennis: 70% ATP-CP, 20% LA, 10% O2
Volleyball: 80% ATP-CP, 5% LA, 15% O2
Conditioning Methods
Low to Moderate Intensity: Continuous training promotes endurance.
High-Intensity Interval Training (HIIT): Short bursts of high effort followed by rest periods.
SIT (Sprint Interval Training): Similar to HIIT but focuses on maximal efforts.
Fartlek Training: A combination of fast and slow running.
Interval Training: Alternating intervals of work and rest.
Circuit Training: Involves several exercises performed in sequence with minimal rest.
Sport-Specific Drills: Tailored training to improve skills relevant to specific sports.
Sample Conditioning Sessions
Phosphagen System: 6 x 10 m sled sprints with 90 seconds of rest between efforts.
Glycolysis: 4 x 400 m runs at 90% effort with 2 minutes of rest for recovery.
Oxidative: 30-minute steady-state run at 70% of heart rate maximum (HRmax).
Common Mistakes
Overtraining the Glycolytic System: Leading to fatigue without adequate recovery.
Ignoring the Aerobic Base: Neglecting long-duration energy system development.
Poor Recovery: Impacts performance and adaptation.
Lack of Specificity: Training not tailored to the sport or activity demands.
Today’s Conditioning Session
Format: 60 seconds of work followed by 30 seconds of rest, repeated for 3 sets.
Exercises Included:
Shuttle run
Air Squats
Planks
Skipping
Lunges
Data to Log:
Readiness and wellness score.
Duration of session (22.5 minutes).
Heart rate at the end of session.
Rate of Perceived Exertion (RPE).