Training the correct energy system can have a dramatic impact on athletic performance. The three basic energy systems are the anaerobic ATP-PC system, the anaerobic system, and the aerobic system. To get the most of out of your training this summer, concentrate on the particular energy system associated with your sport and position.
The anaerobic ATP-PC system is the most powerful system, but it's energy source is used up quickly. The energy used is adenosine triphosphate (ATP) and your muscles can only store enough for about 4-8 seconds of activity. Resting 45- 120s will replenish this system so it can start again.
The anaerobic system produces less power but lasts longer than the anaerobic ATP-CP system. In fact, the anaerobic system sustain activity lasting almost 2 min. To get the energy to drive this system, the body breaks down carbohydrates to resynthesize ATP.
The aerobic system produces the least amount of power of all the systems, but it can provide energy for a long time. The aerobic system uses carbohydrates and fats to resynthesize ATP.
Which System to Train
To determine which system is associated with you sport and position, ask the following questions.
For example, a pole vault competition may last more than an hour, but one vault takes less than 10 seconds. Thus, what appears to be an aerobic event is really a collection of anaerobic ATP-PC bursts.
How to Train Each System
Training the anaerobic ATP-PC system in the weight room means your goal is high power output and strength. Therefore, both sets and reps should be in the 1-5 range. On the field or track, you'll want to do sprints or drills that demand shorter bursts of power, anywhere from 0-10 seconds, therefore the sets should be in the 3-5 range with 3-6 reps.
The result of training the anaerobic system in the weight room is more strength endurance. Therefore, sets should be in the 1-5 range with 6-12 reps. This translates to the field or track in the form of 3-5 reps of runs or drills lasting 10 seconds to 2 minutes and using 3-5 sets.
The aerobic system is trained in the weight room using 1-5 sets of 15-25 rep. On the field or track, focus on 3-5 runs and drills with nonstop movements longer than 2 minutes.
Training a specific energy system will improve your ability to produce energy and athletic performance.