An Energy Systems Primer Midwest Performance Enhancement Seminar 2011.

Midwest Performance Enhancement Seminar 2011

An Energy Systems Primer

Thank You

Thanks to Perform Better and EliteFTS

Thanks to the other speakers

Thanks to the IFAST Staff

Thanks to you

Objectives

• Understand the interaction of energy systems• Identify the difference between athletes’

needs in regard to energy production• Understand implications for training

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

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

Energy Systems

• ATP-CP/Phosphagen (alactic)– Immediate energy

• Glycolytic (lactic)– Intermediate energy

• Oxidative (aerobic)– Long term energy

Contribution by sport

1998 ATP/CP Glycolytic Oxidative

Basketball 60 20 20

Hockey 50 20 30

Soccer 50 20 30

50 Freestyle 40 55 5

1974 ATP/CP Glycolytic Oxidative

Basketball 80 15 5

Hockey 80 20 0

Soccer 60 20 20

50 Freestyle 95 5 0

Energy Systems

• ATP-CP

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

Energy Systems

• Glycolysis

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

Glycolysis and ATP-CP

6 second sprints on 30 seconds rest

Gylcolysis and ATP-CP

3 – 30 second sprints with 4 minute rest

Energy Systems

• Beta oxidation/Kreb’s Cycle

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

Influence of Duration

Oxidative Metabolism

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.

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

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

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)

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

Intermittant vs. Repeated

4 second sprints on either 2 minute or 30 second rest periods

Time Motion Study - Soccer

Time Motion Study - Rugby

Time Motion Study - Hurling

• 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

• Strategies– Alactic power development– Alactic capacity depending on duration of sprints– Aerobic power and capacity development– Endurance-based strength training

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

• 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

• 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

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)

Anaerobic Threshold

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.

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

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

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

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

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)

• 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

Left Ventricular Hypertrophy

• Means– Continuous activity (jog, bike, aerobic equipment,

etc.)– Body weight circuits– Jump rope– Medicine ball throws– Slide board– Light strength work– Combinations– Breathing exercises

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)

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 push-ups,

agility training

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

Alactic Energy System Development

• Alactic Capacity Intervals

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

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)

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)

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

• 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

• 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

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

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

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

Compatibility

Questions

An Energy Systems Primer Midwest Performance Enhancement Seminar 2011.

repeat performance

freestyle9550 slide

seconds rest slide

minute rest slide

performance decrement

anaerobic energy

time atpcp

repeatedsprint exercise

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