Metabolic Monday: As a Coach We Should Never Neglect The 3 Energy Systems. *** The Majority of Every Day Clients Will Need The Majority of Their Work From The Glycolysis System. *** Heavy Strength Training, Sprints, Prowler, Sled Work, etc Performed at Moderate to Fast Speeds for 20 to 40 Seconds and As Long As 75 Seconds. Followed By Partial Recovery or Short Rest Period For Recovery And Lasting No Longer Then 2 Minutes. We Often Place So Much Time And Effort On Keeping Our Clients In This Energy System That We Can Forget The Importance Of The Phosphagen and Mitochondrial Respiration - Utilize Where Needed And Educate. The ATP/Phosphagen System is Utilized When Performing a Max-Effort Squat, Deadlift, Olympic Lift As Well As A Broad Jump, Vertical Jump, 20-100 Yard Sprint, And Is A Great Way To Bring Clients To True Maximum Effort. Dont Rule It Out...There Is Nothing Wrong With Charging Up The Phosphagen System With Your Clients, Just Make Sure They Are Provided Ample Recovery 3-5 Minutes Following These Max-Efforts. Then There Is The Dreaded Mitochondrial Respiration or Aerobic System That Takes Its Brunt Of Hate In Our Industry. The Aerobic System is The Most Important System In Our Body At Rest and During Training. It Uses Fat and Glucose As Its Primary Fuel Source. Its The Last System To Kick In But It Is Ongoing After Training, As It Works Hard To Help The Body Recover From High Intensity Anaerobic Efforts. After Heavy Lifting, or Interval Work The Aerobic System Continues Its Activity Days Following Those Events Leading To EPOC (Excess-Post Oxygen Consumption) or Afterburn That Can Burn Additional Fat and Calories For Up To 72 Hours Post Training. Whats All This Mean? 1) Spend The Majority of Your Time Training in The Glycolysis System Utilizing Intense Heavy Strength Training and Intervals. 2) Utilize The Phosphagen System to Perform Maximum Efforts In Training. Gaining Strength and Power Are Important In Training, Dont Be Afraid to Utilize That Maximum Strength and Power During Training. 3) The Aerobic System is Everyones Friend In The Fat Burning Process, But Its Not The Best Way To Train For Fat Loss and Strength. If You Are An Endurance Athlete, Go Ahead. If You Are Someone Looking To Burn Body Fat and Build Muscle, Perform High Intensity Training Protocols and Only Utilize Low Intensity Aerobic Activities On Off Days To Aid In The Recovery Process. Strength Train Intensely, Utilize Max Strength and Power and Recover.
Posted on: Mon, 21 Jul 2014 12:45:53 +0000
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