General Energy System Development for All Sports

• Graduate of Miami University, B.S. Exercise Science • Certified Strength and Conditioning Specialist • Interned with the Strength and Conditioning Staff at Miami • Owner of Strive Training Located in Evendale, Ohio • Head Physical Preparation Coach of the Western Hills High School Football Team

Who am I?

• Many sport coaches don’t know how to properly organize and develop the physical preparation of their athletes. • The use of “conditioning” drills are implemented based on a lack of understanding of the bio-energetic demands of sport play. • A lack of an understanding of the energy systems.

The Challenge to Overcome

• To provide a general framework for developing the proper energy systems to meet the demands of specificity towards the attainment of sport mastery. • Presentation will focus more so on intermittent sports, but the concepts can be applied towards other bio-energetic demands.

The Goal

• “the process of training to become physically fit by a regimen of exercise, diet, and rest; also the resulting state of physical fitness.”(Merrian-Webster) • Not Singular. All encompassing. Skill Specific! • “Conditioning” is not about running multiple 300 repeats, but rather “conditioning” the body for sport play with respect to all aspects of attaining sport form. Physical Preparation, Technical/Tactical Preparation, Recovery/Regeneration, and Psychological.

What is “Conditioning?”

• The understanding of the bio-energetics of sport play and then implementing the gained knowledge to increase the body’s ability to produce energy, ATP, from the appropriate systems dictated by the sport’s demands.

What is Energy System Training?

• Alactic Anaerobic- Creatine Phosphate and ATP, 1-10 Seconds • Lactic Anaerobic- Glucose and Lactate, 10 Seconds 1 minute • Aerobic-With Oxygen, Glucose, Fat, and Amino Acids, 1+ minute • It should be noted that at no point is one energy system acting alone. The above only serves to point at what the dominate contributing factor is.

What are the Energy Systems?

• Alactic Anaerobic-Provide energy for short explosive actions through the use of stored ATP and ATP produced from Creatine Phosphate

The Primary Aims of the Systems

• Lactate Anaerobic- Provide energy for activity of moderate to high intensity for moderation durations. • Energy is produced through the breakdown of glucose. • Leads to the accumulation of Hydrogen which is thought to cause fatigue. (Lactic) Threshold.

The Primary Aims of the Systems

• Aerobic- Energy is produced with the aid of Oxygen via the breakdown of glucose, fat, and amino acids. • Used in Prolonged Activity. • Primary energy system at rest.

The Primary Aims of the Systems

• Different sports require the energy systems to show themselves in various ways. • Capacity/Supply- The ability to produce a high amount of energy for a prolonged period of time from the desired energy system • Power/Utilization- The ability to produce, at a high rate, the energy needed.

Demands of the Energy Systems

• • • •

Alactic-Anaerobic: Football, Weightlifting, Baseball Lactic-Anaerobic: Hockey, Wrestling. Aerobic: Cycling, Cross Country As already stated, most sports demand energy from multiple systems.

Relation to Sport Disciplines

• No one energy system is producing all of the needed fuel at one time. • Demands call for a change in dominance. • If an action is short duration than the Alactic-Anaerobic system is producing the most energy. Etc.

Fluctuations in Dominate Systems

• In High Intensity Interval Sports, the shift occurs due to a reduction in the high intensity systems, CNS Output, Muscle Contractile Velocity/Force, and Available Energy Stores. • Thus, not only does alactic capacity and power need to be developed, but so to does an appropriate level of aerobic capacity and power to maintain as close to the same level of performance as possible.

Fluctuations in Dominate Systems Continued

• Another Benefit: In High Intensity Sports, an adequately developed aerobic system serves to regenerate ATP-PC, as well as promote an increase in the rate of blood and oxygen delivery to the muscles during rest.

Fluctuations in Dominate Systems Continued

• Promote recovery in HIIS and raise fitness levels • Means: Tempo Runs at below 70% MHR (Capacity), ~75% MHR (Power). • Means: Reduced Rest Periods • Means: Active Recovery during rest periods. • Jump Rope, Callisthenics, Low Intensity Accessory Work

Developing the Aerobic System for HIIS

• In aerobic sports, like marathons for example, some anaerobic development will allow for short bursts of high intensity action to ‘make the final push.’

Fluctuations in Dominate Systems Continued

• Raise the ability to produce energy anaerobically ‘just enough.” • Means: Short Sprints, Interval Sprints • Means: Weight Training with