The Basics of Energy System Training With James FitzGerald

Energy System Training is a training methodology by which people do various levels of work to try to increase the overall ability to complete work. Energy System Training 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 Fitness has investigated the actual dose response of Energy System Training.  We pride ourselves in this research and understanding what is actually happening physiologically as a result of Energy System Training.

The video above gives an insight into how the three systems work together and how they function within different intensities. Also, it highlights one very important point… why you would do this type of training.

What is Energy System Training?

Energy System Training is a training methodology by which people do various levels of work to try to increase the overall ability to complete work. Repeatable efforts create validity of its effect – this doesn’t mean that you are always suffering, repeatable may mean easy work.

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 thinking about how tired 400m sprinters (Olympians) are after a race.  That is a hard effort for approximately 45 seconds.  The reason that effort cannot continue at that pace is that 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 AirBike 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.

Looking to learn more about Energy System Training? Download our free guide to Energy System Training and learn through more than a year of sample programming to develop progressions for the alactic, lactic, and aerobic energy systems for general population clients and athletic seasons.