Energy System Development Theory

ENERGY SYSTEMS DEVELOPMENT
A THEORETICAL CONSIDERATION OF TRAINING PRINCIPLES
LEARNING OBJECTIVES
Discuss the differences between traditional cardiovascular training and

Energy Systems Development
Be able to use the speed/power profile to identify the metabolic strengths of

an athlete
Recall the major bioenergetic pathways
Understand how to target specific metabolic qualities by manipulating the

variables of time and intensity
© 2014 Athletes’ Performance, Inc. 2

Understanding sport demands
ONE BODY, MANY USES
Fitzgerald, M. (2007)

SINGLE EFFORT
INTERMITTENT TEAM SPORTS




ULTRA-ENDURANCE
ONE BODY, MANY USES

CARDIO
Beachle, T. (2008) © 2014 Athletes’ Performance, Inc. 11



DEFINING ENERGY SYSTEMS DEVELOPMENT

Cardio is a general term that is often associated with a traditional approach
to conditioning
ESD is targeted to the individual’s needs and demands. Each session is

tailored to elicit specific training response and develop the metabolic
infrastructure required to achieve success
Hence the name…

Energy Systems Development

ATP SYNTHESIS & SUPPLY
Understanding bioenergetics and their
application to sport
Speed/power profile
ENERGY SYSTEMS AND SUPPLY
TIME (SEC) ENERGY SUPPLY ENERGY SYSTEM
1-4 ATP ANAEROBIC - ALACTATE
4-20 ADP+PCr ANAEROBIC - ALACTATE
15-60 FAST GLYCOLOSIS ANAEROBIC - LACTATE
60-180 FAST AND SLOW GLYCOLOSIS ANAEROBIC/AEROBIC
180-240+ SLOW GLYCOLOSIS AEROBIC – FFA/GLYCOGEN
Brooks, F. (2005) McArdle, W. (2010)

DEFINING ENERGY SYSTEM DEVELOPMENT
100
ENERGY SOURCE %
50
ATP ADP+PCr
0 10 30 60 120-240+
TIME (SEC)

100
ENERGY SOURCE %
50
ANAEROBIC ANAEROBIC
ALACTIC ALACTIC
0 10 30 60 120-240+
TIME (SEC)

ANAEROBIC-ALACTIC: ATP
PCr
ATP ADP
Pi
H+
ENERGY
ANAEROBIC-ALACTIC: ADP+PCR
PCr Cr
Pi
ATP ADP ATP
Pi
H+
ENERGY
ATP

Bosch, K. (2005)

100
ENERGY SOURCE %
FAST GLYCOLOSIS
50
ATP ADP+PCr
0 10 30 60 120-240+
TIME (SEC)

100
ENERGY SOURCE %
ANAEROBIC LACTIC
50
ANAEROBIC ANAEROBIC ALACTIC

ALACTIC
0 10 30 60 120-240+
TIME (SEC)
ANAEROBIC-LACTIC: FAST GLYCOLYSIS
GLYCOGEN
LACTATE
HLa+
H+
CO2
2ATP

Bosch, K. (2005)

100
SLOW GLYCOLOSIS
ENERGY SOURCE %
FAST GLYCOLOSIS
50
ATP ADP+PCr
0 10 30 60 120-240+
TIME (SEC)

100
AEROBIC – FFA/GLYCOGEN
ENERGY SOURCE %
ANAEROBIC LACTIC
50
ANAEROBIC ANAEROBIC
ALACTIC ALACTIC
0 10 30 60 120-240+
TIME (SEC)
AEROBIC: SLOW GLYCOLYSIS - GLYCOGEN

GLYCOGEN
O2
H+ H2O
O2
LACTATE PYRUVATE
O2
CO2
RESPIRATION
36ATP

AEROBIC: SLOW GLYCOLYSIS - FFA
FFA
O2
H+ H2O
O2
LACTATE PYRUVATE
O2
CO2
RESPIRATION
130ATP
Bosch, K. (2005)

SPEED/POWER PROFILE
POWER
100M 5000M 10000M 42K

DISTANCE
Fitzgerald, M. (2007) Tucker, J. (2009)

Noakes, T. (2003)
SPEED/POWER PROFILE
POWER
10 sec 15 min 30 min 2-3 hours+

TIME

Noakes, T. (2003)

SPEED/POWER PROFILE
POWER

TIME

Noakes, T. (2003)
ANAEROBIC ALACTIC/LACTIC - HIGH
ANAEROBIC LACTIC - MEDIUM
AEROBIC – GLYCOGEN/FFA - LOW

Verstegen, M. (2014)

CHECK FOR LEARNING 01
Choose 2-3 sports:
– What metabolic qualities do they require?
• long/slow moderate/moderate short/fast
– Where would they fall on the speed/power profile?
BENEFITS OF ESD
An efficient, and effective system

OVER-REACHING
Challenging homeostasis of
existing metabolic pathways
Viru, A. (1995)
ESD IMPLEMENTATION – GENERAL TRAINING WEEK
MON TUE WED THU FRI SAT SUN
MED HIGH LOW MED HIGH LOW OFF
Average
Intensity Rippetoe, M. (2009)
Stone, M. (2007)
Siff, M. (2004)
Verstegen, M. (2014)

Target specific performance
characteristics
– Manipulating variables of time and intensity
SPEED/POWER PROFILE
POWER
10sec 15min 30min 2-3hrs +

TIME

SPEED/POWER PROFILE
POWER

TIME
SPEED/POWER PROFILE
POWER

TIME

GOAL-BASED
Encouraging intensity
through competition
PHSYIOLOGICAL FACTORS
Increases anaerobic threshold
Increases metabolic efficiency
Bosch, K. (2005)
Brooks, F. (2005)
McArdle, W (2005)
Siff, M. (2004)
Viru, A. (1995)

SPEED/POWER PROFILE
PEAK
POWER
AT

Bosch, K. (2005)
TIME Brooks, F. (2005)
McArdle, W (2005)
Siff, M. (2004)
Viru, A. (1995)
SPEED/POWER PROFILE – TRAINING GOAL

PEAK
PEAK
POWER
AT
AT

Bosch, K. (2005)
TIME Brooks, F. (2005)
McArdle, W (2005)
Siff, M. (2004)
Viru, A. (1995)

OVER-REACHING
Challenging homeostasis of
existing metabolic pathways
Viru, A. (1995)
Target specific performance

characteristics
– Manipulating variables of time and intensity

GOAL-BASED
Encouraging intensity
through competition
PHYSIOLOGICAL FACTORS
Increases anaerobic threshold
Increases metabolic efficiency
Bosch, K. (2005)
Brooks, F. (2005)
McArdle, W (2005)
Siff, M. (2004)
Viru, A. (1995)

CHECK FOR LEARNING 02
Select 2-3 ESD drills you’ve done in the past
– How do they challenge homeostasis?
• short/fast moderate/moderate long/slow
– Based on this would they classify as high, medium, or low
intensity?
CLOSING

ENERGY SYSTEMS ENERGY SYNTHESIS
BENEFITS
DEVELOPMENT & SUPPLY
One body, many uses

- Even though athletes do a variety of sports from everything from single effort events such as Olypmpic weightlifting
or sprinting all the way to marathons and ultra endurance events they’re fundamentally all working with the same
hardware. ESD allows us the opportunity to reconcile this
Traditional approach to cardio is too general to develop necessary metabolic infrastructure

specific to the variety of work athletes are going to be able to perform
- Manipulating the variables of time and intensity can allow us to target specific metabolic qualities
much more specifically in a targeted and programmed way
Fundamentally, ESD gives us the opportunity to work through variety of intensities and times
to accomplish this

BENEFITS
Different sports will lend themselves more towards one metabolic profile
- Based on the average time/intensity athletes are working through while participating in their sport
Using the speed/power profile we can identify this and design ESD training programs
specifically to accommodate differences in sport

BENEFITS
By manipulating the variables of intensity and time we can reach beyond what athletes are
“comfortable” doing in an intelligent way across training weeks/programs
This allows us to target the specific metabolic qualities our athletes require for success
By changing the environment of the ESD session we can allow for natural pacing strategies
while still encouraging the appropriate intensity
Ultimately leading to the physiological adaptation that will support increased performance

APPENDIX
Baechle, T. R., & Earle, R. W. (Eds.). (2008). Essentials of strength training and conditioning. Human
kinetics.
Bosch, F., & Klomp, R. (2005). Running: Biomechanics and exercise physiology in practice. Elsevier
Churchill Livingstone.
Brooks, G. A., Fahey, T. D., & Baldwin, K. M. (2005). Human bioenergetics and its applications. New
York: McGrawn-Hill.
Fitzgerald, M. (2007). Brain training for runners. A revolutionary new training system to improve
endurance, speed, health, and results.
McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise physiology: Nutrition, energy, and human
performance. Lippincott Williams & Wilkins.
Noakes, T. (2003). Lore of running. Human Kinetics.
Siff, M. C., & Verchošanskij, J. V. (2004). Supertraining. Supertraining Institute.
Tucker, R., & Dugas, J. (2009). Runner's World The Runner's Body: How the Latest Exercise
Science Can Help You Run Stronger, Longer, and Faster. Rodale.
Verstegen, M., & Williams, P. (2014). Every Day Is Game Day: The Proven System of Elite
Performance to Win All Day, Every Day. Penguin.
Viru, A. A. (1995). Adaptation in sports training. Boca Raton (FL): CRC Press.

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ENERGY SYSTEMS DEVELOPMENT

A THEORETICAL CONSIDERATION OF TRAINING PRINCIPLES

Discuss the differences between traditional cardiovascular training and

Be able to use the speed/power profile to identify the metabolic strengths of

Recall the major bioenergetic pathways

Understand how to target specific metabolic qualities by manipulating the

© 2014 Athletes’ Performance, Inc. 2

© 2014 Athletes’ Performance, Inc. 1

ONE BODY, MANY USES

© 2014 Athletes’ Performance, Inc. 2

© 2014 Athletes’ Performance, Inc. 5

INTERMITTENT TEAM SPORTS

© 2014 Athletes’ Performance, Inc. 3

INTERMITTENT TEAM SPORTS

© 2014 Athletes’ Performance, Inc. 4

ONE BODY, MANY USES

© 2014 Athletes’ Performance, Inc. 5

Beachle, T. (2008) © 2014 Athletes’ Performance, Inc. 11

© 2014 Athletes’ Performance, Inc. 12

© 2014 Athletes’ Performance, Inc. 6

© 2014 Athletes’ Performance, Inc. 14

© 2014 Athletes’ Performance, Inc. 7

© 2014 Athletes’ Performance, Inc. 16

© 2014 Athletes’ Performance, Inc. 8

ENERGY SYSTEMS DEVELOPMENT

ESD is targeted to the individual’s needs and demands. Each session is

Hence the name…

© 2014 Athletes’ Performance, Inc. 17

© 2014 Athletes’ Performance, Inc. 9

ENERGY SYSTEMS AND SUPPLY

TIME (SEC) ENERGY SUPPLY ENERGY SYSTEM

1-4 ATP ANAEROBIC - ALACTATE

4-20 ADP+PCr ANAEROBIC - ALACTATE

15-60 FAST GLYCOLOSIS ANAEROBIC - LACTATE

60-180 FAST AND SLOW GLYCOLOSIS ANAEROBIC/AEROBIC

180-240+ SLOW GLYCOLOSIS AEROBIC – FFA/GLYCOGEN

Brooks, F. (2005) McArdle, W. (2010)

© 2014 Athletes’ Performance, Inc. 10

DEFINING ENERGY SYSTEM DEVELOPMENT

© 2014 Athletes’ Performance, Inc. 11

Brooks, F. (2005) McArdle, W. (2010)

ATP ADP ATP

Brooks, F. (2005) McArdle, W. (2010)

© 2014 Athletes’ Performance, Inc. 12

DEFINING ENERGY SYSTEM DEVELOPMENT

© 2014 Athletes’ Performance, Inc. 13

ANAEROBIC ANAEROBIC ALACTIC

ANAEROBIC-LACTIC: FAST GLYCOLYSIS

Brooks, F. (2005) McArdle, W. (2010)

© 2014 Athletes’ Performance, Inc. 14

DEFINING ENERGY SYSTEM DEVELOPMENT

© 2014 Athletes’ Performance, Inc. 15

AEROBIC: SLOW GLYCOLYSIS - GLYCOGEN

Brooks, F. (2005) McArdle, W. (2010)

© 2014 Athletes’ Performance, Inc. 16

Brooks, F. (2005) McArdle, W. (2010)

© 2014 Athletes’ Performance, Inc. 17

100M 5000M 10000M 42K

Fitzgerald, M. (2007) Tucker, J. (2009)

10 sec 15 min 30 min 2-3 hours+

Fitzgerald, M. (2007) Tucker, J. (2009)

© 2014 Athletes’ Performance, Inc. 18

10 sec 15 min 30 min 2-3 hours+

Fitzgerald, M. (2007) Tucker, J. (2009)