Use the Gain/Pain/Sustain classification system to design workouts focused on energy system (ATP-CP, glycolytic, and oxidative systems) training.

Four essential steps to design training programs. Learn how to create a daily plan, select exercises, organize & order workouts, and deliver consistently.

To grow a successful coaching business you need to balance both the art of coaching—delivering high quality programs, building relationships, and getting great results—with managing your client list, finances, marketing, and operations.

None of us are immune to the economic climate around us, which is why it’s essential to take a proactive approach to building resilient coaching practice that will stand the test of time, regardless of what the world throws at you.

These three energy systems are the umbrella covering all aspects of effective program design. It can’t be understated how valuable a concrete understanding of these systems are for program design mastery. If you can identify the key elements that distinguish these three categories, you will become capable of ensuring great balance and integration of all three elements for the client. If you don’t spend enough time learning and identifying the pieces that go into each category, you will have a difficult time blending pieces together in a coherent fashion. Spend time practicing and classifying various movements and sequences of movements into each category until you feel confident in your ability to distinguish between the three.

But which one is more effective? In this blog, we will compare the two and their efficacy, providing you with an answer to whether HIIT or LISS is the best type of cardio.

There are times when the anaerobic or lactic energy system needs to be improved for some particular clients. Specifically, anaerobic energy training is necessary for clients participating in intense sports like competitive functional fitness or football in which the work is highly demanding and success is dependent on how well adapted their glycolytic system is to the volume and workload. Anaerobic energy system training is not entirely necessary nor should it be a priority for those whose goals are only to be healthy. In any case, it is important to know how to build this energy system with the right person at the right time especially since a coach will eventually have clients who want to compete in some fashion in mixed modality fitness.

Energy System Training refers to training the multiple forms of energy metabolisms in the body to produce improvements in the body’s overall efficiency. This training methodology is comprised of three main energy systems: the aerobic system (OPEX Sustain), the lactic system (OPEX Pain), and the alactic system (OPEX Gain). The reason why Energy System Training is so effective rests in its ability to improve multiple energy systems at once — with one program. Learn how to create energy system-specific progression in this course.

If you’ve ever used the AirBike you’ll know what a versatile, reliable training tool it is. Before incorporating it into your client’s program, there are a few energy system principles you’ll need to learn.

The body has three main energy systems, and energy system training is training that is designed to improve each of these. 

In OPEX Work, the final phase of our assessment model, the athlete’s various energy systems are tested. OPEX Work gives professional coaches an idea of a client’s starting point from a work capacity perspective. It also provides the coach with the direction of their fitness program in relation to their objectives.