Training the Energy Systems

Designing a training program Specificity: the training program replicates the demands of the sport Frequency: how often the sessions last for Duration: how long the training sessions last Intensity: how hard the session is Progressive overload: gradually building up the intensity of the sessions so that the body is pushed one step further in order for fitness progression to take place

Training the ATP-PC system Short interval sprint training, plyometrics – explosive movements completed at maximal intensity for a couple of seconds (think about which muscle fibres are being trained) Maximal sprint for 10 seconds, followed by 3 minutes of passive recovery to replenish 98% PC. Why not active? 5-seconds will need only 30-60 seconds of recovery to replenish PC stores Or resistance/weight training – make sure you are training the right muscles groups (specificity) Rest periods of 1:3 or 1:5 (depending on intensity and duration) 10 seconds www.youtube.com/watch?v=9NVz2L4KJYk

Training the Lactic Acid System Maximum energy production at 45-60 seconds at 85% VO2 max Training must occur above anaerobic threshold. This training improves the body’s ability to lactic acid tolerance and will delay the lactate inflection point Repeated efforts of 30 – 90 secs above anaerobic threshold will need a work: rest ratio of 1:3 or 1:2 This will allow time for large amounts of lactate to be cleared and reconverted into glycogen Beyond 75 seconds above the anaerobic threshold, the more the contribution from the aerobic system Predominantly using glycogen therefore High GI immediately after exercise 24-36 hours between high intense sessions

Training the Aerobic System VO2 max – inherited – can be less improved by training than the anaerobic systems (athletes are born not made) High or low intensity bouts  continuous or long-interval training sessions Interval training for high intensity (80-90% HR max): Work:Rest ratio of 1:0.25 or 1:0.5 4 minutes at 80% = 1 minute rest 4 minutes at 90% = 2 minutes rest Continuous for low intensity (70-75%): 70-75% HR max for 30minutes (more not always better!)

Task: Design three training sessions that aim to improve each of the three energy systems for a team sport of your choice Think about: Specificity: exercises appropriate to the sport/position that you play Work:Rest ratio Exercise intensity (%VO2max, % HRmax)