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Energy Systems Development

Energy Systems Development. Part II. Energy Systems Testing. Aerobic Capacity – VO2 Max Incremental Max Test Beep Test 3K Aerobic Power Modified Cooper 1 Mile Run Anaerobic Capacity (best if lactate readings accompany) 300 yd shuttle RAST Test Wingate. Aerobic Prescription.

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Energy Systems Development

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  1. Energy Systems Development Part II

  2. Energy Systems Testing • Aerobic Capacity – VO2 Max • Incremental Max Test • Beep Test • 3K • Aerobic Power • Modified Cooper • 1 Mile Run • Anaerobic Capacity (best if lactate readings accompany) • 300 yd shuttle • RAST Test • Wingate

  3. Aerobic Prescription • Low Intensity, Long Duration • Important for: • Peripheral Adaptations • Aerobic Capacity • Early Progression of Intensity • 20 to 60 minutes • 60-70% HR Max • <70% vVO2 • RPE : Very Light to Light • 2+ times/week • Best Modalities: • Anything that can by cyclical and sustainable for the appropriate intensity • Long-term adaptations • A training cycle including this type of training is best served as a longer one (4-6 weeks). • Remember that Intensity is always relative!

  4. Aerobic Prescription • Moderate Duration/ Moderate Intensity • Important for: • Improving Anaerobic Threshold • Central Adaptations • Peripheral Adaptations • Sustaining MAP (Max Aerobic Power) • 20 to 40 minutes • Can be accumulated over multiple sets • 80-85% MHR • 70-80% vVO2 • RPE: Somewhat hard • 1-2 x/week • Best Modalities: • Anything that can by cyclical and sustainable for the appropriate intensity. • Long-term adaptations • A training cycle including this type of training is best served as a longer one (4-6 weeks).

  5. Aerobic Prescription • Higher Intensity, Shorter Duration • Important for: • Central Adaptations • Some Lactate Tolerance • Maximal Oxygen uptake and utilization • 2-6 minutes • 8-16 minutes total • >85% HR Max • 100-110% vVO2 (wide range due to training level) • RPE: Hard to Very Hard • 1-2 times/week • Modalities: • Cyclical in nature. Must be high enough intensity • Be aware of different relative intensities of different modalities • Can be used in shorter training cycles (4 weeks or less) • It may take a while to recovery from these bouts. Do not put them very close to each other

  6. Selection of Modality • Intensity can change relative to modality • Bike vs Treadmill • Time and Intensity are fixed determinants regardless of modality • Aerobic • Must be continuous • Be careful not to get too colorful

  7. Anaerobic Prescription - Alactic • Very High Intensity, Very Short Duration • Important for: • ATP-PC Resynthesis • Repeating High Intensity Bouts • 1-20 sec duration • 100% speed/effort • Work:Rest = Full Recovery • 10-20 repititions • Not an essential category prescription unless a specific population: • Weightlifter • Track and Field Throer

  8. Anaerobic Lactic • Longer Duration • Important for: • Lactate Production and Utilization • pH buffering • 1-2 minute duration • 4 to 10 repititions • 90+% MHR (dependent on duration) • RPE : Very Hard • 110%+ vVO2 • 2:1 or 1:1 work:rest • 1-2x week

  9. Anaerobic Lactic • Short Duration, near maximal Intensity • Important for: • Lactate Tolerance • pH buffering • 20-60 sec duration • Work:rest = 1:5+ • RPE = Extremely Hard + • 1-2 x/week • Very High intensity modality best served for shorter cycles (2-4 weeks).

  10. Body Composition Change • Multi-faceted approach is best • Nutrition • Resistance Training • ESD • HIIT may show more promising results for body composition changes • Must constantly challenge training variation though • Don’t forget about progression…Dan doesn’t need to do sprints yet.

  11. Case Study • Rob was referred by his brother and co-worker Dan. He is 40, owns his own contracting business, and has been “active” for most of his life. He wants to get serious so he signed up for a 10k in three months. Develop an energy systems program for Rob

  12. Case Study 2 • Erin is a professional hockey player. She tore her ACL 8 months ago and is in the process of being released in to full participation. Discuss some programming considerations.

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