Energy system

Energy Systems Aaron Davis Train Adapt Evolve

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Overview !

* Health = Performance !

* Physiology - ATP-PC / Anaerobic / Aerobic

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* Training - Speed-Power / Endurance / CrossFit !

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*Image from Dr. Justin Mager (Wellness Fx)

Health = Performance

Concentric Vs Eccentric

Structure !

• Bohr Effect

• Anaerobic Glycolysis

• Aerobic Glycolysis

• Fatigue Response

*Postural Respiration Institute

Heart Rate Variability

“Train as much as necessary, not as much as possible.” - Henk Kraaijenhof

“Optimal Dose” -James “OPT” Fitzgerald

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“How do you know if you are doing to much if you haven’t done too little?” -Jay Demayo

Physiology

Energy Production

ATP-PC 10-12 secs

Anaerobic Lactic 60-90 secs Aerobic

Hours

Duration of Energy

Powe

r of E

nergy

ATP- PC

Duration: 10-12 sec !

High Rate of Energy Transfer !

Allows for Rapid and Forceful Contractions !

Limited Capacity !!

Anaerobic Lactic

Duration: 60-90 secs !

Capacity Greater > ATP-PC !

Lower Rate of Energy < ATP-PC !

Improve Buffer Capacity !

Concentric Hypertrophy (LV)

Aerobic Duration: Hours

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Great Capacity>Low Power !

Increase Mitochondria !

Eccentric Hypertrophy (LV) !

Improved Respiration

Training

Speed - Power !

ATP-PC Power !

ATP-PC Capacity !

Biomechanics !

Coordination = Strength !

Hypertrophy of FT Fibers Eccentric / Isometric / Concentric

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Endurance !

Increase Aerobic Capacity Cardiac Output 115-140HR

!Increase Aerobic Power 85-90% of Max HR

!Anaerobic Training % FT / ST

!Biomechanics

!Speed !!!

CrossFit !

All Pathways Open !

ATP-PC Capacity !

Aerobic Capacity/Power !

Anaerobic %FT/ST !

Mitochondria FT/ST Fibers !

Work Intensity

Increase Intensity = Increase Energy Cost

Fatigue Stress (Autonomic Nervous System)

Inflammatory Responses (Immune System) Central / Peripheral Nervous System

Metabolic Breakdown (lactic,etc) Adrenal Fatigue (Hormonal)

Oxygen ATP-PC

Glycogen

Energy System Breakdown

Sets Reps Work Rest / Reps Rest / Sets

Anaerobic Power 2-3 3-4 20-60s@90-95% 90sec-5 mins 10 mins

Anaerobic Capacity

1-2 2-4 60s-4 mins@85-90% 5mins-120HR 15+ mins

Aerobic Power

1-2 3-10 2-10mins@75-90% 2-5 mins 5-10mins

Aerobic Capacity 1-2 1 20-90mins N/A 4 -8 Hours

THANKS!