Aerob
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Lactic
Alacti
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Joel Jamieson: Ultimate MMA Conditioning Energy Systems Breakdown
System
Characteristics
Aerobic
Generates ATP at slowest rate of all 3 systems
Is dependent on oxygen and involves the greatest number of chemical steps
Fuels low intensity activity and refuels anaerobic mechanism between efforts
Improving this system relies on both concentric and eccentric cardiac hypertrophy
When expenditure outweighs production due to increased intensity, this is anaerobic threshold
Anaerobic – Lactic
Provides energy faster than aerobic, but only lasts about a minute
More work at higher intensities produces greater concentrations of blood lactate
Lactate may actually delay fatigue by “soaking up” H+ ions
Lactate is also preferentially used as fuel by cardiac and tonic muscle, and the brain
Lactate is blamed for soreness/fatigue because it marks transition between systems
Higher accumulations of lactate actually indicate increased resistance/adaptation to anaerobic conditions
Improving this system relies on improving both anaerobic lactic power and lactic capacity
To improve lactic power – Shorter M.E. reps w. longer recovery = Increase enzymes & glucose uptake
To improve lactic capacity – Longer reps w. shorter recovery = Increase “buffering capacity”
When intensity is too high to continue metabolizing lactate with aerobic process, switch to lactic
Anaerobic - Alactic
Reliant on small amounts of ATP & PCr within muscle, can only generate for 10-12s at max intensity
Will be better suited for repeat efforts with a capable aerobic system
Produces energy most readily due to the fewest chemical steps of all 3 systems
Is least trainable of all 3 systems, largely influenced by genetic and physiological predispositions
Increasing volumes of rate-limiting enzyme Creatine Kinase can improve the system capacity
Active rest is best between sets to augment aerobic recovery process
Efficient specific fiber selection and contractile (contraction/relaxation) mechanisms improve capacity
Transition between these phases is simply a function of the intensity dictating whether or not they are capable of maintaining adequate energy production through either power (intensity) or capacity (duration.) The entire concept of “energy systems” revolves around maintaining homeostasis, and the system of majority contribution is in effort to make energy available based on the present conditions, namely intensity and duration.
The central governor model of fatigue is a theory which states that rather than lack of oxygen or accumulation of metabolic byproducts, it is the brain and central nervous system which carefully monitors and moderates output to prevent damage to the working muscle fibers.
Rate of Energy Production (Power) Duration of Energy Production (Capacity) Energy Production Total Potential of Energy Production (Biological Power) Central Governing Control (Power Regulation) Efficiency of Energy Expenditure (Skill/Technique ) Energy Utilization Neuromuscular Contractility (Mechanical) Components of Conditioning
Conditioning as a whole is essentially tuning energy production to effectively and efficiently serve energy utilization as dictated by the demands of duration and intensity by the activity in question.
Components of Aerobic Energy Production
Aerobic Power Aerobic Power & Aerobic Capacity Aerobic Capacity
Oxygen Supply Oxygen Utilization Substrate Availability
Cardiac Output Number and Size of Slow/Fast Fibers Efficiency of Aerobic Energy Production Peripheral Vascular Network Oxidative Abilities of Fast Twitch Fibers Substrate Storage Capacity
Respiratory System Aerobic Enzymes Hormonal Regulation
Anaerobic Lactic Adaptations
Anaerobic Lactic Power Anaerobic Lactic Capacity
Amount of Glycolytic Muscle Tissue Availability of Energy Substrates
Number of Glycolytic Enzymes pH Buffering Ability
Nervous System Development Rate of Clearance of Byproducts (Metabolizing lactate for further use)
Anaerobic Alactic Adaptations
Rate of Alactic Energy Production Capacity of Alactic Energy Production External Power Output
Aerobic System Methods
Method Purpose Mechanism Guidelines Exercises
Cardiac Output
Improves oxygen supply by increasing how effectively the heart can deliver oxgen and develop peripheral vascular network.
Stimulates eccentric cardiac hypertrophy through volume overload of cardiac fibers causing them to stretch. Increases left ventricular cavity volume. 130-150bpm Below ANT 30-90minute sessions Increase volume for progression 1-3x/week total
Low intensity activity: Jogging, Biking, Swimming, Jumping Rope. All is fine as long as heart rate is in the correct range
Cardiac Power Intervals
Improves oxygen supply at higher intensities and improves the power endurance of the cardiac muscle.
Stimulates increase in contractile strength –
concentric – cardiac
hypertrophy, along with corresponding increase in mitochondria. Maximal HR each rep Rest 2-5min or to 120-130bpm 4-12 Reps/Session 1-2x/Week
Sprinting or high intensity “sport-specific” exercise which maximally elevates the heart rate
Tempo
Larger slow twitch fibers contribute to aerobic and anaerobic endurance as well as static strength.
Stimulates hypertrophy of the slow twitch fibers by causing localized hypoxia to working muscles through controlled tempo.
2s Ecc/Conc. No Pausing 3-5 Sets 8-10 Reps/Set 3-4 Exercises/Day
Any major compound movement
High Intensity Continuous Training (HICT)
Offers high intensity and volume.
Stimulates greater oxygen utilization and results in increased endurance of fast twitch fibers.
Max. Resistance
Low Speed
10-20min/Set
1-2 Sets/Day
1-2x/Week
Spin Bike, Versaclimber, Gradient imposed resistance
Threshold Training
Increases maximum rate of ATP generation in aerobic system (increase aerobic power.)
Raises the anaerobic threshold, and power at the anaerobic threshold. This delays the point at which these processes take over. +/- 5bpm ANT Stay in Range 3-10min/Rep 2-5 rep/Wkout 1-2x/Week
Any “cardio” activity including specific drills.
High Resistance Intervals (HRI)
Improving aerobic abilities of fast twitch fibers means high power can be maintained longer.
Recruits highest threshold motor units and increases oxidative abilities of the fibers by supplying them with constant oxygen.
HR below ANT Max Intensity Rest to 130-140bpm 10-12s/Rep 15-20rep/Wkout
Uphill Sprint, Sled Drags, Spin Bikes, High
Resistance Cardio Machines.
Aerobic Plyometrics
Improving aerobic abilities of the fast twitch fibers means high power can be maintained longer.
Recruits highest threshold motor units using low intensity plyos and improves their endurance.
HR below ANT
Mod. Intensity
10-30s Rest int.
5-10min/Set
1-3Sets/Ex.
Lower Body: Double leg bound. Upper Body: Explosive Pushups, MB Rebounding.
Improves fast twitch
Increase work, decrease rest for
Explosive Repeat
How quickly fast twitch fibers can recover between explosive bursts.
aerobic abilities and repetitive power outputs by developing lactate oxidation in slow twitch fibers. prog. 8-10min active rest btwn series 1-2 Series 6-10 Set/Ex. 1-3 Ex./Wkout 1-2x/Week.
Jumps, Split Squat Jumps w. KB or BB
Upper Body: Explosive Pushups or Bench Press
Lactic System Methods
Method Purpose Mechanism Guidelines Exercises
Lactic Power Intervals
Lactic power output during prolonged high intensity periods.
Stimulates increase in the enzymes involved in anaerobic glycolysis and shifts metabolism of working muscles to rely more on anaerobic vs. aerobic metabolism. Max intensity/Speed each rep 20-40s per Rep 2-4 sets of 3 8-15min rest btwn series.
Anything from sprints to specific sport drills as long as it’s done at max speed and intensity.
Lactic Capacity Intervals
Ability to sustain anaerobic energy production for extended periods of time.
Stimulates increase in the buffering mechanisms involved in allowing anaerobic glycolysis to continue. Also increases glucose storage and utilization potential. 90-120s/Rep 2-4 Sets of 3 Incomplete rest intervals 1-2min btwn reps 4-6min active rest btwn sets. Goal: Complete Fatigue Anything goes. Circuit Training
Can improve lactic power and capacity of many different muscle groups in a time effective manner.
Produces very rapid rate of ATP turnover and high levels of blood lactate when large muscle groups are used. Stimulates increase in Lactic Power or Capacity.
Power 20-30s/Ex. 60-90s/Circuit. 1-3min btwn Circuits Repeat Circuit 2-4 times. 8-10min before changing circuits. Capacity 30-60s/Ex. 1-2min/Circuit 60-90s btwn Ex. 6-8min btwn circuits. Increases enzymes involved in lactic ATP
Increase work, decrease rest each week for prog.
1-3 series of 6-10 sets per exercise
1-3 ex./wkout.
Lower Body: Squat Jumps & Split Squat Jumps w.
Lactic Explosive Repeat
Ability to maintain repetitive explosiveness.
production as well as buffering mechanisms to improve lactic capacity.
Active rest 8-10min btwn series Work Intervals of 12-40s Rest intervals of 10-30s 1-3Ex./Wkout. 1-2x/Wk. KB or BB
Upper Body: Exp. Pushups or Bench Press
Static Dynamic
Lactic Process leads to fatigue if toleranc is poor
Increase tolerance to buildup of specific fatigue thoruhg buffering and inorganic P buildup.
Mod. Speed
10sPauses
Sets of 3-10min
DB Squat, RDL, DB Bench, Sh. Press, Lat PD Etc.
Alactic System Methods
Method Purpose Mechanism Guidelines Exercises
Alactic Power Intervals
Explosive Bursts and ability to be quick and powerful
Improves maximum rate of ATP regeneration by alactic system by increasing amount of enzymes involved in production. 2-5min btwn reps or recover to 120bpm or lower 7-10s/Rep 5-6Reps/Set 1-3x/Wk.
Any repetitive explosive exercise, such as jump squats, sprinting, bounding, exp. Pushups etc.
Alactic Capacity Intervals
Helps improve ability to maintain explosive power for extended durations.
Improves maximum capacity of the alactic system by increasing the amount of stored phosphocreatine. Work interval of 10-15s Rest interval of 20-90s Active rest of 8-10min btwn series 10-12reps/set 2-3ex/series
Same as for power intervals
Max Effort Method
Increase alactic power output and results in high level of hormonal production.
Improves maximum neuromuscular
recruitment and can play a role in improving contractility. 2-5 sets 1-5 reps/set 2-5min btwn set 2-3 ex./wkout 1-2x/wk Major Compounds Strength-Aerobic
Fast and slow twitch fiber strength plays a key role in being able to sustain repetitive high power output.
Improves strength of both fast and slow twitch fiber by increasing nervous system function and size of slow twitch fibers.
3-4 heavy sets of 3-5 reps and follow with 3-4 sets of 8-10 2-3 ex./wkout 2-5min btwn M.E. 40s btwn tempo efforts 8-10min btwn ex. 2-3 exercises 1-2x/wk Major Compounds 2-3 sets 2-3 ME Reps
Complex
Develop nervous systems ability to maximally recruit fibers and improve explosive ability.
Improve maximum amount of muscle recruitment as well as increase amount of alactic enzymes to improve alactic power. immediately followed by 3 x 6-8 as explosively as possible. Max accel. On all reps 2-3 ex./Wkout. 1-2x/Wk.
ME Exercises for first sets, and recommended alactic power interval exercises for second group of sets
Training Sequencing Model 4 Blocks
1. General Endurance 2. General Strength
3. Explosive Speed & Power 4. Power-Endurance
*Power-Endurance is developed after each quality is independently developed.
Order of Importance in Program Design Factors
1. Training Type 2. Methods 3. Intensity 4. Volume
5. Exercsie Selection
Each block should be divided into an A & B wherein 2 sessions per week in each block are concentrated loading for primary adaptation and 1 day per week devoted to maintaining peripheral or secondary adaptations.
Block B 1 2 3 4 5
Block A 1 2 3 4 5
A Block Emphasis Transition B Block Emphasis
General Endurance
General Endurance Block A General Endurance Block B
Cardiac Output Threshold Method
Tempo Method HICT/HRI/Aerobic Plyometrics
HICT Explosive Repeat Method
Low Volume Intervals Cardiac Output Technical Work
General Strength
General Strength Block A General Strength Block B
Tempo Method Max Effort
Max Effort Complex or Shock Method
5-7 Rep Range Consistent Increase in Intensity is Focal Longer Rest Periods
Explosive Speed & Power Block
Exp. Speed/PWR Block A Exp. Speed/PWR Block B
Explosive Repeat Method Complex Method
Max Effort Shock Method
Max Acceleration Specific Game Exercise and Speed
Rest-Pause 8-15s Sets
Longer Rest Between Sets Lighter Intensities at Game Speed
Power-Endurance Block
Power-Endurance Block A Power-Endurance Block B
Threshold Training Longer Work, Shorter Rest Periods
Explosive Repeat Method, Circuits Cardiac Power Method HICT, Tempo Method (Moderate Volume) Lacic Power/Capacity Intervals
Keep HR +/- 5bpm of Anaerobic Threshold Increase Volume above Anaerobic Threshold Increase Power at the Anaerobic Threshold Maximal Duration Past Fatigue
