Systems Training
Different exercises use different fuels via different pathways, depending on the intensity and duration of the activity and the fitness level of the athlete. The goal of effective training is to make the appropriate system most efficient when the activity is performed. There are two primary systems of the body that have to become fit for activity — the energy system and the muscular system. This sounds more complicated than it actually is.
Sport coaches must understand the energy system capabilities and limitations to design sequenced training programs. In teaching athletes to listen to their bodies during training sessions, adjustments can be furnished in the sequenced workout with careful understanding of the energy system. Remember that all energy systems turn on at basically the same time; intensive tempo running makes high demands on both the aerobic and anaerobic and, thus, is a sharing system.
Ask yourself these quick, easy questions to determine which system your exercise is using.
- Is oxygen required? (or, is running or jumping involved)
- If yes, the energy system is Aerobic — with oxygen
- If no, the energy system is Anaerobic — without oxygen
- Is lactic acid produced?
- If no, the energy system is Anaerobic Alactic (0-10 seconds energy)
- If yes, the energy system is Anaerobic Lactic (10 seconds-1 minute energy)
Athletes are capable of using one or a combination of the two energy systems. Different events demand different types and amounts of muscle activity. Different systems dominate in various events. Our goal is to design a training program that increases the capacity of a specific energy and muscular system, therefore increasing performance.
Aerobic System (with oxygen)Aerobic training is good for the development of the cardiovascular system. It enables athletes to recover from tough workouts and helps develop the capacity increase repetitions.
- Very efficient, does not produce fatigue-producing waste products
- Lower intensity exercises
- Important in the recovery process for all exercises
- Heart and lungs are critical
- Resists fatigue
- Takes longer to overload than the anaerobic systems
- Requires a minimum 20 minutes duration training period
- Workload can be continuous or broken up into interval training
- Examples of aerobic activities include jogging, running, walking
- Less efficient, produces lactic acid, hastening muscle fatigue
- High intensity level
- Body must burn carbohydrates stored in muscle
- Lactic acid must be removed — can take up to one hour
- Carbohydrates must be replaced for further activity to occur
- First ten minutes of active recovery produces greatest reduction in lactic acid
- Provide majority of energy requiring high bursts of speed or resistance lasting up to 10 seconds
- Built by alternating periods of work and rest
- Several easy indications of anaerobic effort are difficulty with breathing, or difficulty with sustaining effort
- Builds on the aerobic base, and challenges the athlete at the upper level of aerobic capacity
- Examples of anaerobic activities include weight training, sprints, starts, jumping, interval training, training at various speeds or training at a defined pace
Just as with the energy system, the muscular system must be developed for efficiency of action. The muscular system can be trained for endurance, strength, power and speed.
Muscle Endurance
Muscular endurance is the ability of the muscle to perform repetitive contractions over a long period of time. The number of repetitions needed is dependent on the particular activity. However, it is important to count minutes of activity, not sets. Muscle endurance is increased by adding 1-3 minutes to a workout each week. This training is usually completed in sets and repetitions. Repetition also trains the athlete to perform the activity correctly before any additional load is added.
Muscle Strength
Muscular strength is the development of maximal force in a muscle or group of muscles. Once muscular endurance has been developed, the activity can switch to development of more force in specific muscles. Again, the number of sets and repetitions must be designed with the activity in mind, but usually 5-6 repetitions in 2-3 sets will be effective for most strength activities. Ultimately the athlete will be able to lift 2-2½ times more resistance than they will encounter in their activity.
Muscle Power
Muscle power is the ability to quickly exert force (strength) over a distance in relation to time. Power cannot be developed until the athlete has first developed strength. This is a common error in training that can lead to injury. Training for power combines force and speed in a sport-specific activity. For example, instruct the athlete to lift 30-60 percent of the maximal amount quickly for 15 repetitions in two sets. Another example of power activities is plyometrics, or explosive activities, that build the strength necessary for jumping or bounding activities.
Muscle Speed
Muscle speed is training those sprint muscles to punch it. Training for speed takes athletes outside of the energy system requirements preset in the sprint. For example, a 200m athlete training for speed endurance needs to run very fast, at a very high percentage of maximum effort. Therefore, the athlete cannot train for speed endurance at less than 90 percent or he/she will be locked into a slower muscular recruitment, thereby getting a slower muscular response — and no speed. Want to run fast? Train fast.
