1. An Energy Systems Primer
Midwest Performance Enhancement Seminar 2011

2. 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

3. 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

4. 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

5. “You have to do 10 minutes of shit.”
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

6. 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

7. Midwest Performance Enhancement Seminar 2011
Contribution by sport
1974
ATP/CP
Glycolytic
Oxidative
Basketball 80 15 5
Hockey 20
Soccer 60
50 Freestyle 95
1998
ATP/CP
Glycolytic
Oxidative
Basketball 60 20
Hockey 50 30
Soccer
50 Freestyle 40 55 5
Midwest Performance Enhancement Seminar 2011

8. Midwest Performance Enhancement Seminar 2011
Energy Systems
Midwest Performance Enhancement Seminar 2011

9. Midwest Performance Enhancement Seminar 2011
Energy Systems
ATP-CP
Midwest Performance Enhancement Seminar 2011

10. 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

11. Midwest Performance Enhancement Seminar 2011
Energy Systems
Glycolysis
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12. 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

13. Glycolysis and ATP-CP 6 second sprints on 30 seconds rest
More recent shows as much as 13% from aerobic for 10 sec and 27% for 20 sec sprints.
6 second sprints on 30 seconds rest
Midwest Performance Enhancement Seminar 2011

14. Gylcolysis and ATP-CP 3 – 30 second sprints with 4 minute rest
Exercise Metabolism page 20
3 – 30 second sprints with 4 minute rest
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15. Midwest Performance Enhancement Seminar 2011
Energy Systems
Beta oxidation/Kreb’s Cycle
How many people do you know that have completed a marathon? How many people do you know that can run a sub 10 sec hundred
Midwest Performance Enhancement Seminar 2011

16. 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
Anyone can run a marathon
Midwest Performance Enhancement Seminar 2011

17. Midwest Performance Enhancement Seminar 2011
Influence of Duration
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18. Midwest Performance Enhancement Seminar 2011
Oxidative Metabolism
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19. 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

20. Midwest Performance Enhancement Seminar 2011

21. 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
Peak power 81% in 1min, 92% in 3 min… may take 5 for complete restoration
Midwest Performance Enhancement Seminar 2011

22. 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

23. 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

24. 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

25. Intermittant vs. Repeated
Not importance of decreemnt 0.8% is the difference between getting to the ball or not
4 second sprints on either 2 minute or 30 second rest periods
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26. Time Motion Study - Soccer
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27. Time Motion Study - Rugby
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28. Time Motion Study - Hurling
Midwest Performance Enhancement Seminar 2011

29. 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

30. 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

31. 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
Hockey
Wrestling/MMA
Midwest Performance Enhancement Seminar 2011

32. 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

33. 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

34. 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)
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35. Midwest Performance Enhancement Seminar 2011
Anaerobic Threshold
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36. 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.
The american systems is genetics specficity and survival
Constant use of high intensity methods stimulate sympathetic nervous system – interferes with recovery and does not address medium intensity work
It takes a very short time to develop glycolytic ES. If so, what are you doing the rest of the training year.
Midwest Performance Enhancement Seminar 2011

37. 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

38. 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

39. 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
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40. 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

41. 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

42. 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 bpm range to maximize left ventricular refill
Durations lasting minutes 1-2x/week as needed
Midwest Performance Enhancement Seminar 2011

43. Left Ventricular Hypertrophy
Midwest Performance Enhancement Seminar 2011

44. 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

45. 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

46. 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 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
Midwest Performance Enhancement Seminar 2011

47. 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 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

48. Alactic Energy System Development
Alactic Capacity Intervals
Midwest Performance Enhancement Seminar 2011

49. 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

50. 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

51. 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

52. Aerobic Power Development
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

53. 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

54. 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

55. Aerobic Capacity Development
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

56. 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

57. 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

58. Midwest Performance Enhancement Seminar 2011
Compatibility
Midwest Performance Enhancement Seminar 2011

59. Midwest Performance Enhancement Seminar 2011
Questions
Midwest Performance Enhancement Seminar 2011