The Big 3 Energy System Basics for Success
By Nick Savage, Edited by Winni Weng
Often, we are asked, "How can you transcend to train athletes to compete at a higher level across any sport?" This typically is the most misunderstood area of performance training, as well as crafting a plan and strategy that ensures the athlete has the best opportunity to compete at their peak. Many ask why we implement “track training” regardless of the designated sport. Track training, along with swimming, focuses heavily on energy management which is critical in getting any athlete stronger, faster, and better. The athlete's foundational strengths and sport-specific moves (i.e., functional) are what make the difference in maximizing results regardless of the sport.
With energy system management, it is important to analyze the other ingredients to obtain peak performance measurements:
Rest
Active Rest
Hydration
Nutrition
Mental Fitness
We often find that many in the community believe in the idea that "more daily work/practices means more improvement." This thinking persists even though it can lead to new injuries, burnout, or simply "plateauing" unexpectedly. Oftentimes, the athlete is simply tired or "weakened" in underdeveloped areas. Thus, rest is required. We witness this predominantly happening at under-staffed colleges, high schools, middle schools, or clubs where the time or resource of coaches is limited. This requires precision practices rather than repetitive or volume-based activity. In the world of track and field or any sport involving speed, there are two elements that are frequently disregarded or underestimated, yet their significance is substantial: The concept of Force Application and Efficient Energy System Management.
Force Application involves identifying the optimal combination of biomechanics, angles, positioning, and activation (i.e., kinematics) along with the right balance of explosive yet flexible power (i.e., kinetics) to produce efficient speed and neuromuscular capacity (i.e., fast twitch movement).
Efficient Energy System Management is a bit more involved and has three key aspects identified below. It is recommended to align each of the systems with your daily training schedule. For example, if your training goal is linear speed, synchronize your strength training for speed within the same timeframe. This means that the lifting routine should enhance your sprinting exercises rather than conflict with them in function. Oftentimes, the definition of ATP-CP (explosive energy) becomes lost for instructors or clients so they “tax” the system by focusing on a more “speed endurance-based” run regimen or lift in an attempt to get results.
The Three Basic Systems: Overview
1. Anaerobic A-Lactic (ATP-CP) Energy System Athletes who compete in sports that require high amounts of short-duration acceleration—shot-putters, weightlifters, American football linemen, gymnasts, baseball/softball players on the base path or infield, or sprint-distance speed skaters use the anaerobic a-lactic system. The ALA system does not create energy for sufficient duration to create a great deal of waste products. This is performed in the drive and transition to Maximum Velocity, typically in that 10m – 60m stretch.
2. Anaerobic Lactic (Glycolytic) Energy System The anaerobic lactic (AL) system (also known as fast glycolysis) provides energy for medium to high-intensity bursts of activity that lasts from ten seconds to two minutes. Some American football skill positions, LAX, baseball players, soccer players, judokas, middle distance “tweener” runners (400m-800m), and sprinters rely on this system. The anaerobic lactic system, as well as the ATP-CP system, are capable of high intensity levels, and do not rely on oxygen for fuel.
The primary difference between the two systems is in the capacity of the system. You can think of capacity as the amount of time that the system can work at peak output before dropping off to sustain near Maximum velocity (MaxV). The race is won by the individual that “decelerates” the slowest.
Whereas in sprint world the ATP-CP system will only produce energy for 6 - 10 seconds, fast glycolysis works at capacity for as long as two minutes. As a result, waste products such as lactic acid accumulate in the blood and in muscle cells. A burning sensation in the muscle, shortness of breath and fatigue are all symptoms of lactic acid build up. The AL System will work at capacity for as long as two minutes resulting in lactic acid buildup. We'll address ways to raise the tolerance and ways to recover faster in the future.
3. Aerobic Energy System The aerobic system is the most utilized of the three in the world of endurance and popular athletic group sessions (e.g., dance, spin). It provides energy for lower-intensity activities that last anywhere from two minutes to a few hours. Unlike the other two systems, the aerobic system requires oxygen and takes much longer to overload. Sports and activities that use continuous sustained efforts such as long-distance swimming, crew (rowing), zumba dance class, and cross country running or skiing rely heavily on the aerobic system.
Most sports use a variety of energy systems, or at least the power (time to reach peak output) and the capacity (duration that peak output can be sustained) of the system. The only real exceptions are Olympic weightlifting and certain field events, such as hammer or shot put; However, “hip flexion” is essential which we’ll address in the future. Which energy system is most prevalent in each sport dictates the training intent and mix of science and performing active listening to help the athlete improve in small increments daily.
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