Energy

system
ATP - CP or Phosphagen
system Glycolytic system Oxidative system
Fast & slow glycolysis
First responder Fast and furious Long, slow burn
Intensity High High to moderate Low intensity
Slow - medium (If it doesn't
Speed Fast (Blink and you'll miss it) Fast - medium (It hurts) work, neither do you)
Primary fuel ATP/CP - In muscle Carbohydrate Fat
Time 0 - 10sec 10sec - 75sec < 75sec
Sets 3 to 8 2 to 4 3 to 6
Reps 1 to 2 (>10sec) 8 to 12 (> 40sec) 15 to 20 (< 3mins)
Rest 5mins (Full recovery) 2 mins (Partial recovery) 30 - 45 secs
Frequency 3/week 2/week 1 to 3/ week
ATP - CP athletes Fast / strong / explosive Muscular & lean Leaner & Lighter
Training Strength/Speed/Power Strength Endurance
Sports Single effort activities
Slow - Burning furnace,
Humming in the back
All out sets of max pushups/ ground. Require oxygen to
Swinging a golf club 400 m sprint function
 Discomfort comes from
glycolytic training is worth it. Long distance endurance
Gain muscle/lose fat (Most sports, Cycling, Running,
Olympic weightlifting out of their gym) Triathlon,
Not by lactic acid - But by a In all continous - action
build up of hydrogen ions a by field and team sports like
product of glycolysis - Inhibit basketball, lacrosse and
High jumping muscle contraction. soccer

Metabolic disturbance &

Metabolic flexibility (Recovery
from it require work from all 10sec sprint - 13%, 4 min -
Shot putting three energy system) 80% - Aerobic system

Activity is technically
anaerobic - Oxidative
system helps to shifts into
over drive to replenish the
depleted ATP - CP store and
clear out the glycolytic by
Field - Team sports - product, producted by your
Field and team sports Glycolytic pathway other two energy system.
 EPOC - excess post exercise
Repeated high - effort activity oxygen consumption
Soccer/Lacrosse/Tennis/Ma like 20 - 30sec sprint on foot, (Intense strength training &
rtial arts/Basket ball/cricket pool, bike then min rest Interval training)
During the highest effort
moment of - Sprinting,
Serving, Kicking, Driving to
the hoop 200 - 400m sprinting,
50meter free style swimmimg
Medium - intensity strength
training
Interval training
Shaking battling rope, Jump
rope sprint
Kettlebell workout/Swimming
repeats
 Interval training – Interval
training for the long term
If I wanted to grow the body’s aerobic energy system would
capacity I’d use a 1:6 ratio have a work-rest ratio of 1:1
repeated often.  If I wanted to or 1:2.  The work periods
teach the body to clear lactate would usually exceed several
I’d use a 1:3 ratio.  If I wanted minutes and the rest periods
to teach the body to tolerate would be active but at a
lactate I’d use either a 1:1 or lower intensity that could be
2:1 ratio.  sustained.
Continuous training –
3 sets of 10 repetitions of any Training that maintains a
resistance exercise performed constant intensity and lasts
relatively slowly (5 seconds per for a prolonged period of
rep) with 2.5 minutes rest time (usually longer than 15
between sets.  (1:3 ratio) minutes)

Gym circuit class with 45
seconds on each station and 15 they can continue to exercise
seconds rest to move to the
next station
‘Fartlek’ training – A type of
interval training whereby the
exerciser varies the speed
and effort throughout the
training session according to
how they feel ensuring that
at all times (i.e. no rest
intervals).
Run of two minutes at
mod/high intensity, followed
by two minutes at low
intensity (active recovery)
repeated for 30 minutes.
30 minutes low/moderate
intensity cycling, swimming
or jogging without change in
intensity.
30 minute jog over some hills
requiring bursts of extra
effort every now and then
but never stopping
throughout the jog.