General Energy System Development for All Sports

• Graduate of Miami University, B.S. Exercise Science
• Certified Strength and Conditioning Specialist
• Interned with the Strength and Conditioning Staff at
• Owner of Strive Training Located in Evendale, Ohio
• Head Physical Preparation Coach of the Western Hills
High School Football Team
Who am I?
• Many sport coaches don’t know how to properly organize
and develop the physical preparation of their athletes.
• The use of “conditioning” drills are implemented based
on a lack of understanding of the bio-energetic demands
of sport play.
• A lack of an understanding of the energy systems.
The Challenge to
• To provide a general framework for developing the
proper energy systems to meet the demands of specificity
towards the attainment of sport mastery.
• Presentation will focus more so on intermittent sports, but
the concepts can be applied towards other bio-energetic
The Goal
• “the process of training to become physically fit by a
regimen of exercise, diet, and rest; also the resulting state
of physical fitness.”(Merrian-Webster)
• Not Singular. All encompassing. Skill Specific!
• “Conditioning” is not about running multiple 300 repeats,
but rather “conditioning” the body for sport play with
respect to all aspects of attaining sport form. Physical
Preparation, Technical/Tactical Preparation,
Recovery/Regeneration, and Psychological.
What is “Conditioning?”
• The understanding of the bio-energetics of sport play and
then implementing the gained knowledge to increase the
body’s ability to produce energy, ATP, from the
appropriate systems dictated by the sport’s demands.
What is Energy System
• Alactic Anaerobic- Creatine Phosphate and ATP,
1-10 Seconds
• Lactic Anaerobic- Glucose and Lactate, 10 Seconds
1 minute
• Aerobic-With Oxygen, Glucose, Fat, and Amino Acids,
1+ minute
• It should be noted that at no point is one energy system
acting alone. The above only serves to point at what the
dominate contributing factor is.
What are the Energy
• Alactic Anaerobic-Provide energy for short explosive
actions through the use of stored ATP and ATP produced
from Creatine Phosphate
The Primary Aims of the
• Lactate Anaerobic- Provide energy for activity of
moderate to high intensity for moderation durations.
• Energy is produced through the breakdown of glucose.
• Leads to the accumulation of Hydrogen which is thought
to cause fatigue. (Lactic) Threshold.
The Primary Aims of the
• Aerobic- Energy is produced with the aid of Oxygen via
the breakdown of glucose, fat, and amino acids.
• Used in Prolonged Activity.
• Primary energy system at rest.
The Primary Aims of the
• Different sports require the energy systems to show
themselves in various ways.
• Capacity/Supply- The ability to produce a high amount of
energy for a prolonged period of time from the desired
energy system
• Power/Utilization- The ability to produce, at a high rate, the
energy needed.
Demands of the Energy
Alactic-Anaerobic: Football, Weightlifting, Baseball
Lactic-Anaerobic: Hockey, Wrestling.
Aerobic: Cycling, Cross Country
As already stated, most sports demand energy from
multiple systems.
Relation to Sport
• No one energy system is producing all of the needed fuel
at one time.
• Demands call for a change in dominance.
• If an action is short duration than the Alactic-Anaerobic
system is producing the most energy. Etc.
Fluctuations in Dominate
• In High Intensity Interval Sports, the shift occurs due to a
reduction in the high intensity systems, CNS Output,
Muscle Contractile Velocity/Force, and Available Energy
• Thus, not only does alactic capacity and power need to be
developed, but so to does an appropriate level of aerobic
capacity and power to maintain as close to the same level
of performance as possible.
Fluctuations in Dominate
Systems Continued
• Another Benefit: In High Intensity Sports, an adequately
developed aerobic system serves to regenerate ATP-PC,
as well as promote an increase in the rate of blood and
oxygen delivery to the muscles during rest.
Fluctuations in Dominate
Systems Continued
• Promote recovery in HIIS and raise fitness levels
• Means: Tempo Runs at below 70% MHR (Capacity),
~75% MHR (Power).
• Means: Reduced Rest Periods
• Means: Active Recovery during rest periods.
• Jump Rope, Callisthenics, Low Intensity Accessory Work
Developing the Aerobic
System for HIIS
• In aerobic sports, like marathons for example, some
anaerobic development will allow for short bursts of high
intensity action to ‘make the final push.’
Fluctuations in Dominate
Systems Continued
• Raise the ability to produce energy anaerobically ‘just
• Means: Short Sprints, Interval Sprints
• Means: Weight Training with <10sec TUT
• Means: Jump Training with <10sec of work
Developing the Anaerobic
System for L.I.S.
• 1st Step: Analyze Work to Rest Ratio
• 2nd Step: Analyze Positional/Tactical Demands
• 3rd Step: Analyze Dynamic Correspondence of
Positional/Sport Technique.
General Plan for Energy System
• Discipline: Collegiate American Football
• Position: 1st String Offensive Tackle
• Offensive Scheme/Tactical: Spread Offense
Example Athlete
• The typical work to rest ratio in American Football is 4-6
seconds : 20-40 seconds; Play Clock? Hurry Up?
• There are occasional plays which reach lengths of 10-15
seconds of work.
• Average of 3-4 Series a Quarter with 5-7 minutes rest
between each.
• 15 minutes between each half.
• As a 1st string player, our example Offensive lineman will
be in a higher amount of plays. 40-60 on average.
1 Step: Analyze Work to
Rest Ratio
• In the spread offense an offensive tackle must show an
ability to cover more ground to move into the second
level to make blocks.
• In contrast, in a pro style offense, most work is done in
the trenches.
2 Step: Analyze
Positional/Tactical Demands
The Criteria of Dynamic Correspondence as Stated by Yuri
• Match the amplitude and direction of movement
• Match the accentuated region of force production.
• Match the dynamics of the effort.
• Match the rate and time of maximal force production.
• Match the regimen of the muscular work.
• Note: Actually performing the sport action is the only
true means which completely fulfills the criteria.
3 Step: Analyze Dynamic
• Note: Not only should you work along this continuum in regards to
exercise selection within each give session, but it must also be
followed within the frame work of the yearly plan.
• The closer you get to the competitive period, the training should
progress closer towards matching sport demands, aerobic or
anaerobic. This will prevent competing demands.
The General to
Competition Continuum
• 1st Quarter:
• 1st Series: 5sec Lateral Shuttle; 3 “Plays” 25 sec Rest
(Lateral/Frontal Plane Movement, General-Specific Drill)
• 2nd Series: Overhead Tire Toss and Sprint 15 yard Sprint; 3
“Plays” 25 sec Rest (Explosive Movement General-Specific
• 3rd Series: Rip Move and Sprint to 2nd Level: 3 “Plays”
25 sec Rest (Competition Drill)
• Include Various “Blocks” to pick up down the field. Be
Creative! (Work to Get into Space and 2nd Level )
Rest 4-5 minutes between quarters
Sample Energy System
• Video:
Example Energy System
Training Session.
• Must meet the work to rest ratios.
• Build up over time to expected number of plays and rest
periods as seen in a game.
• Vary duration/distance/rest periods as is seen in game
• Work along the general-to-competition continuum.
Keys to Success
• Email me at [email protected] in order to receive
your copy of “A System for Energy System
Development”, an extension of this presentation.
My Gift to You
Thank You

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