The Seven Keys to effective Program Design Part 2:Energy Systems

In part 1 of the Seven Keys we discussed the exercise type or mode. We identified three different modes of exercise. They are quickness,power,and strength. Power was further subdivided into speed-strength and strength-speed. Now we will begin to look at a common variable:repetitions.

Most people are familiar with the old 3 sets of 10 reps protocol however quantifying repetitions becomes harder when you throw in various training methods like paused repetitions or static holds. Say you do a 10 repetitions in the squat would this give you a similar training effect that a set of 10 reps done with a 5 second pause at the bottom would. Of course not. This first example would probably take you 30-40 seconds while the second would take an additional 50 seconds to complete for a total work time of 80-90 seconds. This is more than double the amount of work experienced in the first set. Then take into consideration the weight selection for both. You wouldn’t even be able to come close to using the same weight in both examples. So when discussing repetition range selection we need something that will provide reliable results across all types of exercise as well as across the variety of methods people use in program design like paused squats. Luckily there is one variable that is present in every training program:time.

Time is an easy way to quantify the amount of work present in a set of a particular exercise. In the example above we discovered the actual amount of work,or time under tension,was double that of the paused squats by using the variable of time. If we wanted to adjust the workload of the above example so that we would be doing a similar amount of work you would have to either do 20 repetitions of the squat OR do 5 reps of the pause squat.

Considering the training effect of 40 seconds of squats would be similar to 40 seconds of pause squats,I would encourage you to assign a set duration rather than prescribing reps. Not only does this make it easier to manage training effects of different methods it also gives you better insight into the amount of work being performed and,as a result,greater control over volume management.

Hopefully I have provided a solid argument for prescribing set durations over repetitions,now you may be wondering “How do I program set duration?”

Luckily science provides us some answers.

Energy Systems

We all know that there are three primary energy systems present in the body:phospho-creatine,glycolytic,and aerobic.

In a general sense the phospho-creatine (PC) system lasts from 0-9 seconds,the glycolytic (G) system covers activities lasting from 10-50 seconds and the aerobic (Ae) system kicks in for activities lasting 50 seconds and longer. Obviously these time frames are not exact and some overlap of the energy systems occurs. These do,however,serve as good guidelines and identify the dominant energy system for the set duration. It is recommended that one use the energy system brackets outlined to guide the set duration.

Impacts of Different Set Durations

It is recommended that power exercises only be trained in the PC time frame as the goal of power exercises is maximal output. Longer set durations will reduce output because of fatigue. Strength exercises performed for 0-9 seconds will develop maximal strength,increase hypertrophy in the fast twitch muscle fibers,as well as improve CNS function. Quickness drills performed in this bracket of time will improve absolute quickness function.

Sets performed in the G pathway have a stronger energetic component. Strength exercises performed for 10-50 seconds will increase hypertrophy by increasing the mass of the contractile proteins in the muscle. Additionally there will be an increase in the energetic elements as well as lactic acid tolerance. This will improve the ability to recover from bouts of strength related activity in the 0-9 second time frame.

Quickness exercises performed for 10-50 seconds will result in an increased ability to maintain peak speed. For example,if a running back explodes through a hole and gets into the open field he will not slow down as much as another athlete who did not train quickness for periods of 10-50 seconds.  Quickness exercises performed for 10-50 seconds,like strength exercises,will also improve the ability to recover from an explosive burst of a power/speed activity that lasts from 0-9 seconds,as well as improve tolerance to lactic acid. Back to our running back analogy,if he trains in the 10-50 second time frame he will not need as long of a rest between plays as another athlete would who did not train strength and quickness for periods of 10-50 seconds. Training at the upper end of the 10-50 second time frame will have a greater impact on work capacity. Athletes on teams that run an up tempo game,like a no huddle or spread offense,should spend considerable time training for set durations of 25-50 seconds. This is great for sports involving short explosive bursts of activity followed by a rest interval. Of course I just described just about every sport including football,basketball,baseball,soccer,volleyball,tennis,to name a few.

Strength training for set durations greater than 50 seconds will develop the slow twitch muscle fibers. This will improve your body’s ability to clear out lactic acid. Quickness exercises will improve aerobic fitness as well as improve the ability to recover from bouts of activity lasting from 10-50 seconds. Ice hockey,where shifts last 30-50 seconds,would be an example of a sport where training the aerobic pathway is very important. **Watch the vid it is good**

Lets take a look at our training templates and flush them out a little bit

For a strong but slow athlete you should use a power template. The following templates are excellent choices:

***Note the mode before the colon is day 1 and the modes after the colon are day 2 for all of the following template***

Quickness G:Speed-strength PC

Quickness G:Speed-Strength PC + Quickness G

Quickness G + Speed-Strength PC:Strength Speed PC

Quickness G + Speed-Strength PC:Strength Speed PC+Quickness G

If you are a quick but weak athlete the following templates may be effective:

Strength PC:Strength G

Strength PC:Strength-Speed PC+Strength G

Strength PC+Strength G:Strength-Speed PC +Strength G