Wednesday, November 30, 2016

Training the right energy system

Want to become a machine in the gym? Did you know that you can learn and train your energy systems to improve your fitness. Well hold on, did you even know you have 3 energy systems in your body ? Well you do and some of us are better at one energy system than another. Learning the difference between each energy system and how that relates to your body can help you improve the one you are not the best at !
The first is the phosphagen system, which allows athletes to access 90 to 100 percent of energy output. This system can only be sustained for up to 15 seconds. Think a 100 m dash or a 30 seconds on and 30 second off interval. It can only be sustained for a short period of time.
Second, there’s the glycolytic system that lies somewhere in the middle, in which athletes can sustain up to about 85 percent of potential output from 15 seconds up to several minutes. Your mid range WOD or even short cardio session.
The last system is the oxidative system. Unlike the previous two anaerobic systems, this energy system is aerobic. The oxidative system amounts to up to about 60 percent of output and can last almost indefinitely. You tap into this energy system when you are doing longer workouts.
So if you want to measure each system there are a few workouts that you can try. Now these are more crossfit dominated workouts but they can work for anyone with small adaptions to the movements.
CrossFit Total
This CrossFit version of a powerlifting meet includes a one-rep max back squat, deadlift and shoulder press. It’s not the only way to measure your capacity in the phosphagen system, but it will give you some balanced insight.
Fran
21-15-9 Thrusters and pullups. One of the hardest workouts on your gylcotic system that forces you to push hard through a short time domain.When scaled correctly, Fran feels like a blistering 800 Meter sprint done with weights. Choose weights that will give you a chance to finish largely unbroken. Anything longer than five minutes is a different test.
Helen
One of my favorite workouts because you need to be fast and conditioned to keep moving without breaking. “Helen” is three rounds that include a 400-meter run, 21 kettlebell swings and 12 pull-ups. The kettlebell swings and pull-ups should be fast and allow you to transition without stopping from movement to movement.
So in conclusion, if you do a test and find that you are not great at that energy system, then you know which one you need to work on in the future to get better at training.

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