Energy Systems 101 (Part 1)

Energy Systems  By Coach Rashad

 
I want to look at the energy systems (pathways) and in particular how it relates to sprinters/jumpers.

 I typically include the sprinters (short & long)  and jumpers together especially the horizontal (long & triple) jumpers. Reason I do so is because your sprinters are your jumpers, they simply transfer the speed from sprinting onto the runway, of course combining the specific training of that event (jumping) as well.
 

In considering the energy pathways I am going to focus on these 3 areas:
 
The Anaerobic (ATP-CP) Energy System
The Anaerobic Lactate (Glycolytic) System
The Aerobic Energy System
 
How you perform in competition, is based upon how you train and recover these energy pathways. You must have an effective training module as well as an adequate recovery to perform optimally and to get your desired results. More often than not athletes do not have in place workouts that will enable them to perform optimally, due to the fact the workouts don’t take into account the energy pathways used and the recovery needed to benefit you the most.
 
In looking at the The Anaerobic (ATP-CP) Energy System, let’s consider this first:
 
ATP - Adenosine Triphosphate: a complex chemical compound formed with the energy released from food and stored in all cells, particularly muscles. Only from the energy released by the breakdown of this compound can the cells perform work. The breakdown of ATP produces energy and ADP.
 
CP - Creatine Phosphate: a chemical compound stored in muscle, which when broken down aids in the manufacture of ATP. The combination of ADP and CP produces ATP.
 
Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds and the resynthesis of ATP from Creatine Phosphate (CP) will continue until CP stores are depleted, approximately 4 to 6 seconds. This gives us around 5 to 8 seconds of ATP production.
To develop this energy system, sessions of 4 to 8 seconds of high intensity work at near peak velocity are required e.g.
3 × 10 × 30 metres with recovery of 30 seconds/repetition and 5 minutes/set.
15 × 60 metres with 60 seconds recovery
20 × 20 metres shuttle runs with 45 seconds recovery
The Anaerobic Lactate (Glycolytic) System
Once the CP stores are depleted the body resorts to stored glucose for ATP. The breakdown of glucose or glycogen in anaerobic conditions results in the production of lactate and hydrogen ions. The accumulation of hydrogen ions is the limiting factor causing fatigue in runs of 300 metres to 800 metres.
Sessions to develop this energy system:
5 to 8 × 300 metres fast - 45 seconds recovery - until pace significantly slows
150 metre intervals at 400 metre pace - 20 seconds recovery - until pace significantly slows
8 × 300 metres - 3 minutes recovery (lactate recovery training)
There are three different working units within this energy system: Speed Endurance, Special Endurance 1 and Special Endurance 2
 
The Aerobic Energy System
The aerobic energy system utilises proteins, fats and carbohydrate (glycogen) for resynthesising ATP. This energy system can be developed with various intensity (Tempo) runs. The types of Tempo runs are:
Continuous Tempo - long slow runs at 50 to 70% of maximum heart rate. This places demands on muscle and liver glycogen. The normal response by the system is to enhance muscle and liver glycogen storage capacities and glycolytic activity associated with these processes.
Extensive Tempo - continuous runs at 60 to 80% of maximum heart rate. This places demands on the system to cope with lactate production. Running at this level assists the removal and turnover of lactate and body’s ability to tolerate greater levels of lactate.
Intensive Tempo - continuous runs at 80 to 90% of maximum heart rate. Lactate levels become high as these runs boarder on speed endurance and special endurance. Intensive tempo training lays the base for the development of anaerobic energy systems.
Sessions to develop this energy system:
4 to 6 × 2 to 5 minute runs - 2 to 5 minutes recovery
20 × 200m - 30 seconds recovery
10 × 400m - 60 to 90 seconds recovery
5 to 10 kilometre runs
I wanted to give this type of background and in part 2,  look at why some athletes don’t realize their desired results and/or hit the wall.
 http://www.brianmac.co.uk/energy.htm

Coach Rashad

*Please note this is an adult overview the above workout isn’t a youth athletes workout

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1. Energy Systems (Part 2)
2. Juicing For A Great Energy Boost!
3. Sleep Deprivation Can Hinder Sports Performance
4. The Performance Zone 45W15-30
5. 10 Interesting Sports Health And Training Facts