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

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

An Example of Program Design

In recent blogs, we’ve learned how to program to train a Client’s Aerobic System, their Anaerobic 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 terms are for mastery in program design. If we can identify the key elements that distinguish these three categories, we will be well equipped at separating various parts of the training design to ensure great balance and integration of all three elements for the client. If we don’t spend enough time learning and identifying the pieces that go into each category, we 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.

In these blogs however, we never showcased or discussed how you could tailor a program in which all three of these energy systems are trained in an effective manner. Take a look at the example below in which we train all three energy systems in perfect balance.

One week with all three pieces included:

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 min
C. EMOM x 10 mins:
5 min – 2 strict ring muscle-ups
5 min – 1 strict HSPU to deficit every 30″
D. 5 sets:
1 min row @ 85% / sustained aerobic power
1 min walk
1 min AB @ 85% / sustained aerobic power
1 min walk

Tuesday
A. Deadlift @ 11X1, 3 reps x 3 sets, 2 min – reset b/t reps, start @ 365lbs, add 10-20 lbs. per set, not touch-n-go (*Male client’s PR is 515#)
B. AirBike, 25 sec near ALL OUT every 4 min x 5 sets – aim for 3-4 RPM lower than last week
C. 20 min @ moderate/75%/EZ:
1 min AirBike
1 min rowing @ damper 1
1 min shuttle running
1 min bear crawl
1 min 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 sec thrusters @ 95lbs
30 sec rest
30 sec AirBike
30 sec rest
30 sec burpees to 6″ OH
30 sec rest
30 sec rowing @ damper 10
30 sec rest
30 sec power clean @ 95lbs
30 sec rest
30 sec AirBike
30 sec rest
30 sec burpees to 6″ OH
30 sec rest
30 sec rowing @ damper 10
30 sec rest
+
10 min recovery
+
1 set @ 85% sustained aerobic power:
60 sec hang squat clean @ 95lbs
60 sec rest
60 sec heavy sled push
60 sec rest
60 sec rowing @ damper 10
60 sec rest
60 sec shoulder to overhead @ 95lbs
60 sec rest
60 sec heavy sled push
60 sec rest
60 sec rowing @ damper 10
60 sec rest
60 sec hang squat clean @ 95lbs
60 sec rest
60 sec heavy sled push
60 sec rest
60 sec 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 min
C1. DB push press @ 40X0, 6-9 reps @ 75/hand x 3 sets, 1 min
C2. Strict pronated chest to bar @ 21X0, AMRAP unbroken x 3 sets, 1 min
D. AirBike, 25 sec near ALL OUT every 4 min x 5 sets, aim for 3-4 RPM less than previous week
E. 10 min AB @ 75%/sustained aerobic effort

Saturday
A. Deadlift @ 11X1, 3 reps x 3 sets, 2 min – reset b/t reps, start @ 365lbs, add 20lbs per set, not touch n go
B.10 min @ 85% sustained aerobic power:
Squat snatch @ 135lbs – 1,2,3,4,5,etc.
Burpee ring muscle-ups – 1,2,3,4,5,etc.
—2:30 min rest
5 min AirBike @ EZ pace
—2:30 min rest
10 min @ 85% sustained aerobic power:
18 wall balls @ 20lbs to 10ft
9 deadlift @ 155lbs
6 hang power clean @ 155lbs
3 shoulder to overhead @ 155lbs
—2:30 min rest
5 min rowing @ EZ pace
—2:30 min rest
10 min @ 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 min rest
5 min AirBike @ EZ pace

Sunday
Off/Rest

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