Strategies for Training Using Various Energy Systems
By Leo Shveyd, Co-Owner of Advanced Wellness
In the third installment of our enlightening series on conditioning, we delve into the complexities of training various energy systems. If you haven’t yet checked out Parts 1 and 2, I encourage you to do so! In Part 1, we explored The Essentials of Good Conditioning, while Part 2 examined how to align fitness goals with conditioning strategies and metrics. Now, let’s jump into the strategies for training these energy systems effectively.
Simultaneous vs Contiguous Training
One key consideration when developing a conditioning program is the approach taken towards training different energy systems. Should we train multiple systems at once, or focus on each separately over dedicated sessions?
While it might seem efficient to target multiple energy systems in a single workout, the body often functions optimally when not forced to multitask. This principle applies to our energy systems as well. For focused improvement, training a specific energy system free from the influence of others may appear advantageous; however, in practice, this can be impractical given the diverse goals individuals have.
To cater to varying fitness requirements, we recommend alternating training days for different energy systems. For example, one day could prioritize Anaerobic-Alactic training (focused on strength and power), while another day may center around Aerobic activities. Careful planning is crucial—the closer these varied training sessions are scheduled to one another, the more likely it is that the biochemical responses will interfere with one another, which can hinder performance.
Balancing Strength (Alactic) vs. Fitness/Fat Burning (Glycolytic) Elements
At Advanced Wellness, we adopt a tailored approach that typically emphasizes Alactic work over Glycolytic sessions with a recommended ratio of 2-3 to 1. This means clients will engage in roughly two to three strength-oriented sessions for every one conditioning or fat-burning workout.
For our athletes, the focus rests heavily on enhancing the dominant energy systems specific to their sports, while for our general fitness clients, we employ a blend of strength training with additional conditioning work to ensure a well-rounded development.
Each strength session is often supplemented with what we call a "finisher" or "team builder," an exercise that introduces a challenge from a competing energy system without overstressing the body. This strategy not only maximizes effectiveness but also maintains interest and variety in training routines—elements that are vital for long-term adherence and success.
Tapping into Different Energy Systems by Type of Client
The design of customized workouts at Advanced Wellness is informed by three primary energy systems:
Energy System 1 (Alactic):
This system operates in a time frame of 1-15 seconds, focusing on immediate, high-effort outputs. Movements like lifting, sprinting, and jumping exemplify the strength and power derived from this energy system. When assessing fitness in this domain, we conduct tests that include pushing, pulling, and hinging at the hips and knees. Generally, enhancing strength through this system contributes to a lowered injury risk and greater movement capabilities.
Energy System 2 (Anaerobic Glycolytic or Lactic):
This involves a training period of about 20 to 120 seconds and is vital for events requiring short bursts of intense activity—think of the 400 to 800 meters or high-intensity training in combat sports like boxing or MMA. It focuses on building strength, power endurance, and muscular endurance. Athletes participating in these workouts can effectively harness their anaerobic capacities.
Energy System 3 (Aerobic):
Operating over longer durations (2 minutes and beyond), this system accommodates distance runners and endurance athletes. It also plays a crucial role in recovery for Energy Systems 1 and 2. Key metrics to assess aerobic fitness include breath pause time, resting heart rate, heart rate recovery post-activity, sleep quality, and stress levels. This system supports tasks of muscular endurance in the medium to long-range.
By personalizing the conditioning approach for each athlete or fitness client, we can strategically activate these concepts, focusing on alternate-day energy system training, balancing strength versus fat-burning efforts, and aligning energy systems with athletic demands. This meticulous consideration of energy systems allows us to leverage scientific principles for optimizing health and performance. Our ultimate goal? To ensure you achieve BETTER outcomes in your fitness journey.
Stay tuned for continued insights and innovations in the realm of fitness!
