How to Create a Program Which Balances Training of All Three Energy Systems

How to Program for 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 SystemAnaerobic System, and even their Creatine Phosphate 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 mastery in program design. If you can identify the key elements that distinguish these three categories, you will become capable of separating various parts of the training to ensure 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.

(NOTE: If you’re looking for a more in-depth discussion about what each energy system is and how to train it, we’ve created a downloadable guide to walk you through each system and associated training progressions.)

Take a look at the example below in which we train all three energy systems in perfect balance.

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 minute
C. EMOM (Every Minute on the Minute) x 10 minutes:
5 minute – 2 strict ring muscle-ups
5 minute – 1 strict HSPU to deficit every 30″
D. 5 sets:
1 minute row @ 85% / sustained aerobic power
1 minute walk
1 minute AB @ 85% / sustained aerobic power
1 minute walk

Tuesday
A. Deadlift @ 11X1, 3 reps x 3 sets, 2 minute – reset b/t 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 minute 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 24″
D. For time:
30 double KB front squats @ 24kg/arm
20 double KB hang power clean and overhead @ 24kg/arm
10 double KB front squats @ 24kg/arm

Wednesday
2 sets @ 85% sustained aerobic power, 30 seconds of rest between movements:
30 second thrusters @ 95#
30 second AirBike
30 second burpees to 6″ OH
30 second rowing @ damper 10
30 second power clean @ 95#
30 second AirBike
30 second burpees to 6″ OH
30 second rowing @ damper 10
+
10 minute recovery
+
1 set @ 85% sustained aerobic power, 60 seconds of rest between movements:
60 second hang squat clean @ 95#
60 second heavy sled push
60 second rowing @ damper 10
60 second shoulder to overhead @ 95#
60 second heavy sled push
60 second rowing @ damper 10
60 second hang squat clean @ 95#
60 second heavy sled push
60 second 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 RM x 3 sets, 3-4 minute
C1. DB push press @ 40X0, 6-9 reps @ 75/hand x 3 sets, 1 minute
C2. Strict pronated chest to bar @ 21X0, AMRAP unbroken x 3 sets, 1 minute
D. AirBike, 25 seconds near ALL OUT every 4 minute x 5 sets, aim for 3-4 RPM less than previous week
E. 10 minute AB @ 75%/sustained aerobic effort

Saturday
A. Deadlift @ 11X1, 3 reps x 3 sets, 2 minute – reset b/t 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 minute AirBike @ EZ pace
—2:30 minute rest
10 minute @ 85% sustained aerobic power:
18 wall balls @ 20# to 10ft
9 deadlift @ 155#
6 hang power clean @ 155#
3 shoulder to overhead @ 155#
—2:30 minute rest
5 minute rowing @ EZ pace
—2:30 minute rest
10 minute @ 85% sustained aerobic power:
50 DU’s
50’ right arm DB OH walking lunge @ 50#
50 DU’s
50’ left arm DB OH walking lunge @ 50#
—2:30 minute rest
5 minute AirBike @ EZ pace

Sunday
Off/Rest

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