Energy System Training is a training methodology by which people do various levels of work to try to increase overall ability to complete work. It has proven to be effective in building people’s ability to continue to output power over longer durations of time via repeatable intervals.

For years, OPEX has investigated the actual dose response of Energy System Training.  We pride ourselves in this research.  Understanding what is actually happening physiologically as a result of Energy System Training is key to proper training.  Otherwise, it’s guesswork.

Keys To Energy System Training:

– Repeatable efforts creates validity of it’s effect – this doesn’t mean that you are always suffering, repeatable may mean EASY

– The client’s ability dictates what system of training can or cannot be done – some clients cannot produce enough power to dig into the alactic or even the lactic energy systems.  It isn’t bad, it just means that everything they do is aerobic until the power is built within them

– The work to rest ratio can help determine the correct dose response – The harder you go and the work time determines the rest that is needed.  A great example is think about how tired 400m sprinters (Olympians) are after a race.  That is a hard effort for approximately 45 seconds.  The reason that that effort cannot just continue at that pace is because the body cannot continue to output that much power for much longer (the definition of different energy systems).  When the body works at threshold it requires much longer rest vs the total work time

– The modalities used in each interval are key to ensure the correct dose response – Think about how hard it is to go all out on an assault bike for 60 seconds.  That is a very different feeling than going all out for 60 seconds on strict handstand push ups.  You must understand that those are two totally different responses even though they are over the same amount of time.

The following video gives an insight into how all systems work together and how they function within different intensities.
Also, it highlights one very important points… the WHY behind doing this type of training.


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  1. I was sent this video by a VERY fit friend. I am wondering if you could tell me if I am going about my work outs correctly. I am 52 fairly fit but over weight(I weigh 230 lbs about 25 lbs over my “fit” weight” ) I run on a tread mill 15 min at a nice pace (HR 140 BPM) then I do 10-15 1 min hard run (HR 175 BPM) 2 min rest(walking on treadmill HR returns to 140 BPM) then 5-10 cool down. I do this 3times a week. I also do some weight training but not the type of work you were talking about mostly for strength. My question is my goal is weight loss am I on the right track?

  2. Tim, all of your activity is a positive investment towards your goals
    to be completely honest though, activity is 3% MAYBE of the overall change in body composition (a lot of coaches wont tell you that but its the hard truth)
    stabilizing blood sugar, eating well and chewing well, walking, lowering stress…and yes doing “some” resistance on your body through strength training is the BEST method for what you mentioned as your goal, weight loss that is fat loss
    cardio is not bad, running is not bad, neither is energy systems training – but in the end, the question everyone forgets to ask is how long will this last, and what am i GAINING by doing intense intervals to lose fat?
    i have successfully transformed thousands honestly from overfat to less fat and long term success with simple resistance trainign practices 2-3x/week, walking daily outside and SOLID food hygiene practices with lowered stress in life

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