Training Different Energy Systems Based on Your Goal

In the world of fitness and athletic performance, understanding and training your body’s energy systems is fundamental to achieving your goals. Whether you're an athlete looking to enhance performance in a specific sport or someone seeking to improve overall fitness, tailoring your training to target the appropriate energy system can lead to significant improvements. Let’s dive into the three primary energy systems, how to train them, and which sports benefit from each.

There are 3 Energy Systems in the body that are responsible for ATP production. ATP is needed for every function of the human body. The more efficient you are in producing ATP the better quality of life, the more fit you are. Think of ATP as your bodies currency.

1. ATP-CP Energy System (Phosphagen System)

2. Glycolytic Energy System

3. Aerobic Energy System

ATP-CP Energy System (Phosphagen System)

What It Is: The ATP-CP system provides immediate energy for high-intensity, short-duration activities. It uses adenosine triphosphate (ATP) and creatine phosphate (CP) stored in muscles to generate energy.

How to Train It:

• Effort Duration: Perform high-intensity efforts lasting up to 10 seconds.

• Rest Period: Allow full recovery between efforts, typically 1 to 5 minutes, to ensure each effort is powered by this system.

• Example Exercises: Sprints, heavy lifting (1-5 reps max), and explosive jumps.

Sports That Use It: This energy system is crucial for powerlifters, sprinters, baseball pitchers, and any sport requiring short bursts of maximal effort.

2. Glycolytic Energy System

What It Is: The glycolytic system kicks in for moderate to high-intensity efforts, lasting from about 10 seconds to 2 minutes. It breaks down carbohydrates, either with or without oxygen, to produce energy, leading to the production of lactic acid.

How to Train It:

• Effort Duration: Engage in efforts lasting 30 seconds to 2 minutes.

• Rest Period: Rest for 1 to 2 times the effort duration (e.g., if the effort is 1 minute, rest for 1 to 2 minutes) to partially recover and stimulate the glycolytic system effectively.

• Example Exercises: 400-800m sprints, high-intensity interval training (HIIT) with exercises like burpees, and kettlebell swings.

Sports That Use It: Middle-distance running, soccer, basketball, and hockey players heavily rely on this system for sustained periods of high-intensity performance.

3. Aerobic Energy System

What It Is: The aerobic system uses oxygen to convert fats, carbohydrates, and sometimes proteins into energy. This system supports sustained, lower-intensity activities beyond a few minutes.

How to Train It:

• Effort Duration: Engage in activities lasting more than 2 minutes, ideally for continuous periods of 20 minutes to an hour or more.

• Rest Period: The focus here is on sustained effort rather than rest. For interval training, use short rest periods relative to the effort (e.g., 1 minute of effort followed by 30 seconds of rest).

• Example Exercises: Steady-state cardio (e.g., running, cycling, swimming) and long, slow distance training.

Sports That Use It: Endurance sports such as marathons, long-distance cycling, triathlons, and rowing demand a highly efficient aerobic energy system.

Training Tips

• Specificity: Your training should reflect your specific goals or the demands of your sport. Tailor the intensity, duration, and rest periods of your workouts accordingly.

• Progression: Gradually increase the intensity and volume of your workouts to continue challenging your energy systems and making gains.

• Recovery: Adequate rest and nutrition are crucial for recovery and adaptation. Ensure you’re giving your body the resources it needs to recover and grow stronger.

Understanding and training your body's energy systems effectively can transform your performance and fitness levels. By strategically targeting the ATP-CP, glycolytic, and aerobic systems, you can optimize your workouts to achieve your specific health and fitness goals. Remember, a well-rounded approach that includes elements of training for each energy system can benefit almost everyone, regardless of their primary focus.

Practical Application

Day 1: ATP-CP Energy System Focus

• Warm-Up: 10 minutes of light cardio (jogging, cycling) followed by dynamic stretches.

• Example Movements:

  • Sprints: 6 x 30 meters, full effort. Rest for 2 minutes between sprints.

  • Heavy Squats: 5 sets of 3 reps at 85-90% 1RM. Rest for 3-4 minutes between sets.

  • Plyometric Jumps: 4 sets of 5 reps. Box jumps or broad jumps. Rest for 2-3 minutes between sets.

• Cool Down: 10 minutes of light stretching focusing on flexibility.

Day 2: Aerobic Energy System Focus

• Warm-Up: 5 minutes of easy cardio to get the blood flowing.

• Example Movements:

  • Continuous Cardio Activity: Choose between a steady-state run, cycle, or swim for 45-60 minutes at a moderate, sustainable pace.

• Cool Down: 10 minutes of stretching, emphasizing the legs and back.

Day 3: Rest or Active Recovery

• Engage in light activities such as walking, yoga, or gentle stretching. Focus on recovery, hydration, and nutrition.

Day 4: Glycolytic Energy System Focus

• Warm-Up: 10 minutes of moderate cardio and dynamic stretches.

• Example Movements: High-Intensity Interval Training (HIIT)

  • Circuit: Repeat the following circuit 3-4 times. Rest for 1 minute between exercises and 2 minutes between circuits.

    • Kettlebell Swings: 45 seconds

    • Mountain Climbers: 45 seconds

    • Medicine Ball Slams: 45 seconds

    • Jump Rope: 45 seconds

• Cool Down: 10 minutes of stretching, focusing on full-body flexibility.

Day 5: ATP-CP and Glycolytic Energy System Mix

• Warm-Up: 10 minutes of light jogging and dynamic stretching.

• Example Movements:

  • Power Cleans: 4 sets of 3 reps at 80% 1RM. Rest for 3 minutes between sets.

  • Interval Sprints: 8 x 100 meters with 1-minute rest between sprints.

  • Medicine Ball Throws: 4 sets of 5 reps (chest pass, overhead throw). Rest for 2 minutes between sets.

• Cool Down: 10 minutes of stretching, focusing on the arms, shoulders, and legs.

Day 6 & 7: Rest or Active Recovery

• These days should focus on recovery. Engage in light activities such as walking, swimming, or yoga. Pay attention to your body’s needs, and prioritize rest, hydration, and nutrition to support recovery and prepare for the next week of training.

This program is a balanced approach to training all three energy systems, providing variety and comprehensive conditioning. Remember to adjust the intensity and volume based on your current fitness level and recovery capacity.