An Energy Systems Primer
Midwest Performance Enhancement
Seminar 2011
Thank You
Thanks to Perform Better and EliteFTS
Thanks to the other speakers
Thanks to the IFAST Staff
Thanks to you
Midwest Performance Enhancement
Seminar 2011
Objectives
• Understand the interaction of energy systems
• Identify the difference between athletes’
needs in regard to energy production
• Understand implications for training
Midwest Performance Enhancement
Seminar 2011
Essential Resources
•
•
•
•
•
•
Adaptation in Sports Training by Viru
Ultimate MMA Conditioning by Jamieson
Exercise Metabolism by Hargreaves/Spriet
Block Periodization by Issurin
Time-motion research
Repeated-sprint ability research
Midwest Performance Enhancement
Seminar 2011
How do you train a guy for a 10 minute round in
MMA?
“You have to do 10 minutes of shit.”
-Joel Jamieson, MMA Conditioning Expert
Author, Ultimate MMA Conditioning
Midwest Performance Enhancement
Seminar 2011
Energy Systems
• ATP-CP/Phosphagen (alactic)
– Immediate energy
• Glycolytic (lactic)
– Intermediate energy
• Oxidative (aerobic)
– Long term energy
Midwest Performance Enhancement
Seminar 2011
Contribution by sport
1974
ATP/CP
Glycolytic
Oxidative
Basketball
80
15
5
Hockey
80
20
0
Soccer
60
20
20
50 Freestyle
95
5
0
1998
ATP/CP
Glycolytic
Oxidative
Basketball
60
20
20
Hockey
50
20
30
Soccer
50
20
30
50 Freestyle
40
55
5
Midwest Performance Enhancement
Seminar 2011
Energy Systems
Midwest Performance Enhancement
Seminar 2011
Energy Systems
• ATP-CP
Midwest Performance Enhancement
Seminar 2011
ATP-CP
• No good evidence that training will increase ATP or CP
stores in muscles
• 6 second all-out sprint can reduce CP stores up to 55%
• Rate of CP driven ATP production decreases when CP is
reduced
• Greater reduction of CP in fast-twitch fibers
• High power activities may create a “CP deficit” that will
affect repeat performance even before CP is exhausted
• Without the contribution of ATP from other sources,
CP stores could be exhausted in ~10 seconds
Midwest Performance Enhancement
Seminar 2011
Energy Systems
• Glycolysis
Midwest Performance Enhancement
Seminar 2011
Glycolysis
• Increases in ADP/AMP activate glycolytic enzymes
to break down glycogen
• At higher intensities, Glycolytic activity increases
resulting in high levels of lactate and H+
• Increased concentration of strong ions (H+, Na+,
Cl-, and Pi) at high intensities interfere with
muscle contraction
• In a 30 second sprint, glycolysis and CP provide
equal amounts of energy
• Repeated, high-intensity efforts rely less on
glycolytic energy production
Midwest Performance Enhancement
Seminar 2011
Glycolysis and ATP-CP
6 second sprints on 30 seconds rest
Midwest Performance Enhancement
Seminar 2011
Gylcolysis and ATP-CP
3 – 30 second sprints with 4 minute rest
Midwest Performance Enhancement
Seminar 2011
Energy Systems
• Beta oxidation/Kreb’s Cycle
Midwest Performance Enhancement
Seminar 2011
Oxidative Metabolism
• Huge potential for improvement (~240%)
• The faster it turns on, the less anaerobic
energy is required
• May contribute as much as 13% of energy
production in a 10 second sprint and 27% in a
20 second sprint
• With repeated, high intensity efforts, oxidative
metabolism is primarily responsible for ATP
regeneration
Midwest Performance Enhancement
Seminar 2011
Influence of Duration
Midwest Performance Enhancement
Seminar 2011
Oxidative Metabolism
Midwest Performance Enhancement
Seminar 2011
Energy System Review
• All energy systems are working all the time
• ATP-CP and glycolysis contribute equally in the
early stages of maximal efforts
• Oxidative metabolism contributes earlier and
to a greater degree than we once thought
• With repeated, high intensity efforts, end
products of glycolysis inhibit ATP production
from glycolytic metabolism and oxidative
takes a dominant role.
Midwest Performance Enhancement
Seminar 2011
Midwest Performance Enhancement
Seminar 2011
Intermittant Sprint Exercise
• Intermittent Sprint Exercise
– Short sprint/high intensity activity ≤ 10 sec
– Long duration of rest period (60s to 5 minutes)
– Near full recovery
– Little to no decrement in performance
– Singular events
Midwest Performance Enhancement
Seminar 2011
Intermittant Sprint Exercise
• Limiting Factors
– Slow rate of CP breakdown
– Slow rate of anaerobic glycolysis
– Alactic capacity/Glycolytic capacity depending on
duration of the sprint
Midwest Performance Enhancement
Seminar 2011
Intermittent Sprint Exercise
• Strategies
– Alactic power development
– Glycolytic power development
– Alactic/Glycolytic capacity development
depending on duration of sprint
– Maximum effort strength/power training
– Aerobic development via tempo training (Charlie
Francis style)
Midwest Performance Enhancement
Seminar 2011
Repeated-Sprint Exercise
• Repeated-Sprint Exercise (AKA, RSA)
– Short sprint/high intensity activity ≤ 10 sec
– Shorter rest period (≤ 60 sec)
– Inability to achieve full recovery
– Almost always a performance decrement
– Typical of most team/field sports
Midwest Performance Enhancement
Seminar 2011
Intermittant vs. Repeated
4 second sprints on either 2 minute or 30 second rest periods
Midwest Performance Enhancement
Seminar 2011
Time Motion Study - Soccer
Midwest Performance Enhancement
Seminar 2011
Time Motion Study - Rugby
Midwest Performance Enhancement
Seminar 2011
Time Motion Study - Hurling
Midwest Performance Enhancement
Seminar 2011
Repeated-Sprint Exercise
• Limiting Factors
– First sprint performance
– Limited rest period/recovery time
– Power recovery is directly correlated to CP
resynthesis
– Accumulation of H+ and Pi
– Decline of anaerobic glycolysis
– Rate and capacity of oxidative metabolism
Midwest Performance Enhancement
Seminar 2011
Repeated-Sprint Exercise
• Strategies
– Alactic power development
– Alactic capacity depending on duration of sprints
– Aerobic power and capacity development
– Endurance-based strength training
Midwest Performance Enhancement
Seminar 2011
Longer All-out/Mixed/Interval Exercise
• Longer All-out/Mixed/Interval Exercise
– Longer periods of activity mixed with variable
periods of higher intensity
– Variable active/pure rest periods
– Performance depends on level of effort, duration
of activity, and duration of rest
– Energy production from any system is not
necessarily maximal
Midwest Performance Enhancement
Seminar 2011
Longer All-out/Mixed/Interval Exercise
• Limiting Factors
• Overreliance on glycolytic metabolism for
longer activity periods
• Underdevelopment of oxidative metabolism
• Low anaerobic threshold
• Low power output below anaerobic threshold
• Inability to recover from brief periods of high
power output
Midwest Performance Enhancement
Seminar 2011
Longer All-out/Mixed/Interval Exercise
• Strategies
• Alactic power/capacity for explosive bursts
• Glycolytic power/capacity development for
shorter activity periods
• Aerobic power development*
• Anaerobic threshold training
• Optimal levels vs. maximal
Midwest Performance Enhancement
Seminar 2011
Time-Motion Study - Wrestling
•
•
•
•
•
•
Olympic Freestyle/Greco-Roman Wrestling
3 – 2 minute rounds
Ave. 16 bursts of high-intensity activity
~3 seconds per burst
~23 seconds of recovery
Prolonged isometric activity/higher levels of
lactate (glycolytic)
Midwest Performance Enhancement
Seminar 2011
Anaerobic Threshold
Midwest Performance Enhancement
Seminar 2011
Training Notes
• Most field/team sports are Alactic-Aerobic in
nature (AKA, repeated-sprint exercise)
• Repetitive sprinting requires adequate aerobic
power and capacity for medium intensity work
AND restoration of short-term energy substrates
(creatine phosphate)
• Insufficient aerobic development causes
premature fatigue due to reliance on glycolytic
energy production
• Constant use of high intensity methods interferes
with recovery due to SNS stimulation and does
not address medium intensity adaptations.
Midwest Performance Enhancement
Seminar 2011
Interval vs. Continuous
• Constant use of high-intensity methods interferes with
recovery between sessions
• Interval training does not address medium intensity
needs of many team sports
• Results from high-intensity interval training peak
quickly
• Continuous aerobic training increases aerobic enzymes
and reduces anaerobic enzymes.
• Anaerobic interval training increases both aerobic and
anaerobic enzymes
• Increasing oxidative capacity results in less lactate
production despite the same rate of glycogenolysis
Midwest Performance Enhancement
Seminar 2011
Interval vs. Continuous
• Greater mitochondrial biogenesis occurred with
lower power training than high-power interval
training
• Most effective training to increase mitochondria
resulted with continuous training near anaerobic
threshold
• Interval training improves oxidation rate between
bouts of activity
• FYI… intermittent isometric training also
increases mitochondrial enzymes
Midwest Performance Enhancement
Seminar 2011
Tabata
Anaerobic capacity increased 23% in 4 weeks, 28% by week 6
VO2 increased significantly to week 3 and then leveled out
Endurance training increased maximal oxygen uptake
steadily throughout the study
Midwest Performance Enhancement
Seminar 2011
The Methods
• Cardiac output development
– Major determinant of whole body aerobic power
• Alactic power and Capacity Development
• Glycolytic Power and Capacity Development
• Aerobic Power and Capacity Development
Midwest Performance Enhancement
Seminar 2011
Cardiac Output Development
• Central adaptation
• COD Training results in eccentric left ventrical
hypertrophy
• Increases oxygen delivery to working muscles
• Accelerates recovery between exercise bouts
within a training session may contribute to
faster recovery between sessions (sympathetic
to parasympathetic)
Midwest Performance Enhancement
Seminar 2011
Cardiac Output Development
• Not all athletes need it or need much of it
• Some need a lot
• Athletes with lower resting heart rates and/or
those who recover quickly from intensive exercise
may not need specific COD training
• Great initial sprint performance may need more
• Heart rates should fall into the 120-150 bpm
range to maximize left ventricular refill
• Durations lasting 20-60 minutes 1-2x/week as
needed
Midwest Performance Enhancement
Seminar 2011
Left Ventricular Hypertrophy
Midwest Performance Enhancement
Seminar 2011
Cardiac Output Development
• Means
– Continuous activity (jog, bike, aerobic equipment,
etc.)
– Body weight circuits
– Jump rope
– Medicine ball throws
– Slide board
– Light strength work
– Combinations
– Breathing exercises
Midwest Performance Enhancement
Seminar 2011
Alactic Energy System Development
• Increases the rate at which alactic system can
turn on (alactic power)
• Increases the duration that the alactic system
can produce energy (alactic capacity)
Midwest Performance Enhancement
Seminar 2011
Alactic Power Development
• Alactic power intervals (rate)
–
–
–
–
–
–
–
–
1-3 sec ATP/6-10 seconds ATP+CP
Passive/low intensity recovery (walking)
Work:Rest Ratio 1:20 (max power each rep)
2-5 sets x 15-30 total reps
Frequency every 3rd day
Development time 4-6 weeks
Maintenance 1-2x/week
Sprints, prowler push, sled, jumps, explosive pushups, agility training
Midwest Performance Enhancement
Seminar 2011
Alactic Capacity Development
• Alactic Capacity Intervals
–
–
–
–
–
–
–
–
8-15 seconds
Passive/low intensity recovery (walking)
Work:Rest Ratio 1:8 (decreasing rest for specificity)
3-5 sets x 12-24 total reps
Up to 1-3 times per week
Development time 4-6 weeks
Maintenance at 1-2x/week
Sprints, prowler push, sled, jumps, jump squats,
explosive push-ups, agility training
Midwest Performance Enhancement
Seminar 2011
Alactic Energy System Development
• Alactic Capacity Intervals
Midwest Performance Enhancement
Seminar 2011
Glycolytic Energy System Development
• Increase the rate of glycolytic energy production
• Increase the capacity of glycolytic energy
production
• Improve buffering of H+ and strong ions
• Increases cardiac strength/concentric
hypertrophy because of near maximal heart rates
• Glycolytic system can be trained quickly with
lower volumes
• Too much is destructive to aerobic performance
Midwest Performance Enhancement
Seminar 2011
Glycolytic Power Development
• Glycolytic power intervals
–
–
–
–
–
–
–
–
20-40 seconds maximal intensity
Light activity/Active rest between sets
4’ up to 10’ rest periods (Larger peak lactate)
2-4 sets x 1-3 reps/set
Frequency 2x/week
Development time 4-6 weeks
Maintenance 1-2x/week
Sprints, shuttles, sport specific drills (muscle specific)
Midwest Performance Enhancement
Seminar 2011
Glycolytic Capacity Development
• Glycolytic Capacity Intervals
– 30 sec-2 minutes at best effort
– 1-2 minutes active rest between reps
(incomplete); 4-6 minutes active rest between
sets
– 2-4 sets x 3 reps
– Frequency 2x/week
– Development time 4-6 weeks
– Maintenance 1-2x/week
– Runs and sport specific drills (muscle specific)
Midwest Performance Enhancement
Seminar 2011
Aerobic Power Development
•
•
•
•
•
•
Aerobic power
1-5 min intervals
Work:Rest Ratio 1:1 to 1:0.5
3-6 reps
1-2x/week
Slightly above anaerobic threshold
Midwest Performance Enhancement
Seminar 2011
Aerobic Power Development
•
•
•
•
•
•
Threshold Training
10-20 minutes +/- anaerobic threshold
5-10’ rest
1-5 reps (fewer reps at longer durations)
1-3x/week
Runs, circuits, sport specific drills
Midwest Performance Enhancement
Seminar 2011
Aerobic Power Development
• Gotta do it fast?
• 6-12 x 2’/1’ rest
– 30sec/90sec rest x 8
– 6sec/1’ rest x 15
• 2-3x/week
• Also increases buffering capacity
Midwest Performance Enhancement
Seminar 2011
Aerobic Capacity Development
•
•
•
•
•
•
Aerobic Capacity
8-20 min at best steady state
1-3 reps
4-10 min passive rest
1-2x/week
Runs, drills, circuits, short-sided games
Midwest Performance Enhancement
Seminar 2011
Compatibility
• Lower level athletes
– Inability to generate intensity
– Large window of adaptation
– Concurrent training
• Higher level athletes
– Concentration of loading
– Conflicting stimuli from differing physiological
systems
– Block periodization
Midwest Performance Enhancement
Seminar 2011
Compatibility
• Aerobic Development
•
•
•
•
•
Heart chamber size
Muscle capillarization
Mitochondrial biogenesis
Myoglobin increase
Aerobic enzymes
• Glycolytic Development
•
•
•
•
Heart muscle thickness
Reduced capillarization
Decreased mitochondria
Glycolytic enzymes
Midwest Performance Enhancement
Seminar 2011
Compatibility
Midwest Performance Enhancement
Seminar 2011
Questions
Midwest Performance Enhancement
Seminar 2011