HOW TO PROGRAM ALL THREE ENERGY SYSTEMS

A one-week, sample program modeling how to successfully design Energy System Training for your clients.

In recent blogs, we’ve learned how to program to train a client’s aerobic system, lactic system, and even their alactic system.

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.

(Coaching Resource: If you’re looking for a more in-depth discussion about each energy system is and how to program them, check out the Energy System Training Guide.)

Below is a sample week-long program that evenly balances each energy system:

Monday
A. Paused squat snatch cluster, 1.1 – work to a tough set
B. Back squat, 3 reps @ 85% of RM x 3 sets, 3-4 minutes
C. EMOM (Every Minute on the Minute) x 10 minutes:
5 minutes – 2 strict ring muscle-ups
5 minutes – 1 strict HSPU (Handstand Push Ups) to a deficit every 30 seconds
D. 5 sets:
1 minute row @ 85% / sustained aerobic power
1-minute walk
1 minute AirBike @ 85% / sustained aerobic power
1-minute walk

Tuesday
A. Deadlift @ 11X1, 3 reps x 3 sets, 2 minute – reset between reps, start @ 365#, add 10-20#. per set, not touch-n-go (*Male client’s PR is 515#)
B. AirBike, 25 seconds near all out every 4 minutes x 5 sets – aim for 3-4 RPM lower than last week
C. 20 minute @ moderate/75%/EZ:
1-minute AirBike
1-minute rowing @ damper 1
1-minute shuttle running
1-minute bear crawl
1-minute alternating step-ups onto a 24-inch box
D. For time:
30 double kettlebell front squats @ 24kg/arm
20 double kettlebell hang power clean and overhead @ 24kg/arm
10 double kettlebell front squats @ 24kg/arm

Wednesday
2 sets @ 85% sustained aerobic power, 30 seconds of rest between movements:
30 seconds thrusters @ 95#
30 seconds AirBike
30 seconds burpees to 6” OH
30 seconds rowing @ damper 10
30 seconds power clean @ 95#
30 seconds AirBike
30 seconds burpees to 6″ OH
30 seconds rowing @ damper 10
+
10 minutes recovery
+
1 set @ 85% sustained aerobic power, 60 seconds of rest between movements:
60 seconds hang squat clean @ 95#
60 seconds heavy sled push
60 seconds rowing @ damper 10
60 seconds shoulder to overhead @ 95#
60 seconds heavy sled push
60 seconds rowing @ damper 10
60 seconds hang squat clean @ 95#
60 seconds heavy sled push
60 seconds rowing @ damper 10

Thursday
Off/Rest

Friday
A. Squat clean cluster, 1.1 – work to a moderate set – nothing near failure
B. Front squat, 3 reps @ 85% of one rep max x 3 sets, 3-4 minutes
C1. Dumbbell push press @ 40X0, 6-9 reps @ 75/hand x 3 sets, 1 minute
C2. Strict pronated chest to bar @ 21X0, AMRAP (as many reps as possible) unbroken x 3 sets, 1 minute
D. AirBike, 25 seconds near all out every 4 minutes x 5 sets, aim for 3-4 RPM less than the previous week
E. 10 minute AirBike @ 75%/sustained aerobic effort

Saturday
A. Deadlift @ 11X1, 3 reps x 3 sets, 2 minute – reset between reps, start @ 365#, add 20# per set, not touch n go
B. 10 minute @ 85% sustained aerobic power:
Squat snatch @ 135# – 1,2,3,4,5,etc.
Burpee ring muscle-ups – 1,2,3,4,5,etc.
—2:30 minute rest
5 minutes AirBike @ EZ pace
—2:30 minute rest
10 minute @ 85% sustained aerobic power:
18 wall balls @ 20# to 10ft
9 deadlifts @ 155#
6 hang power clean @ 155#
3 shoulder to overhead @ 155#
—2:30 minutes rest
5 minutes rowing @ EZ pace
—2:30 minutes rest
10 minute @ 85% sustained aerobic power:
50 Double Unders
50’ right arm dumbbell overhead walking lunge @ 50#
50 Double Unders
50’ left arm dumbbell overhead walking lunge @ 50#
—2:30 minutes rest
5 minutes AirBike @ EZ pace

Sunday
Off/Rest

The sample program listed above demonstrates a week of programming balanced to work all three energy systems. Now it's time to take the next step and learn how to develop energy system programs yourself. Get in-depth concept exploration and sample programming in our free course, The Professional Coaching Blueprint and take your coaching career to the next level and improve your programming skills.