Energy System Specificity
Everyone is training for different reasons and have various goals; therefore, how you train should differ to people with differing goals. This is where training specificity comes in and refers to the altering of training variables to match your goal (The ASCA, 2022). These variables are frequency, intensity, volume, duration, and mode (The ASCA, 2022). For example, if your goal is to increase your 100m sprint time by .5 seconds, then running 5km twice a week is not actually working towards that goal.
There are three energy systems that are all working whilst exercising, however one system will be dominant depending on the type of training being performed. The leading system is determined mainly by the duration and intensity of activity, as well as rest periods.
The three energy systems are as follows:
· ATP-PC or Phosphogen/Lactic System • The breakdown and restoration of stored Adenosine Triphosphate (ATP) to provide high levels of energy for short efforts of up to 15 seconds.
· Glycolytic/Alactic System • The breakdown of food for energy in the presence of insufficient oxygen. The predominate source of ATP for high intensity exercises for 15-60 seconds.
· Aerobic System • The complete breakdown of food for energy in the presence of sufficient oxygen. Provides energy for longer sustained efforts of at least 60 secs, and for recovery between repeated high intensity efforts (The ASCA, 2022).
Training Guidelines:
Lactic Energy System:
Intensity: Maximal or near maximal intensity
Duration: Between 15-45sec
Frequency: 1-2 sessions per week if other training activities are taking place.
Recovery: Minimum of 1:3 work to rest ratio.
Alactic Energy System:
Intensity: Maximal intensity
Duration: Between 5 and 10sec, 5-15 repetitions depending on experience and fitness levels
Sets: 1-3 depending on experience and fitness levels
Frequency: 1-2 sessions per week if other training activities are taking place.
Recovery: Minimum of 1:7 work to rest ratio
Aerobic Energy System:
There are 3 different methods of developing aerobic capacity, each with their own training guidelines, while the mode and length of intervals of training for all methods will be dependent on the sport or event being trained for. The Australian Strength and Conditioning Association general guidelines are as follows:
Continuous
Frequency: Minimum 2 sessions per week to create a training effect but depends on the requirements of the sport.
Fartlek
Intensity: Generally sub-maximal (75-80%) intermingled with much higher (maximal intensity) bursts of varying durations.
Duration: Can be as short as 15min, generally 20-30min with bursts of intensity ranging from 10sec to several minutes.
Frequency: Minimum 1 session per week if other training activities are taking place. Generally, 2-3 sessions per week.
Interval
Intensity: Varied can be sub-maximal, maximal or supra-maximal intensities with sub-maximal recovery periods. Intensity is prescribed based on a performance (e.g. speed) or physiological (heart rate zones) measure.
Duration: Short, medium and long intervals. To remain aerobic, recovery is generally 1:1 work to rest ratio or less. Ensuring excellence in strength and conditioning.
Frequency: Minimum 1 session per week if other training activities are taking place. General 2-3 sessions per week.
Contact Sarah or Gio for a specific conditioning, speed or energy system training program for your sport.
- Sarah Mantova
B. ExSS (Hons), AES and ASCA Strength and Conditioning Coach
0457 325 902 or sarah@premierconditioning.com.au
