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General Energy System Development for Sport. Kyle Bohannon, CSCS [email protected] Graduate of Miami University, B.S. Exercise Science Certified Strength and Conditioning Specialist Interned with the Strength and Conditioning Staff at Miami

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General energy system development for sport

General Energy System Development for Sport

Kyle Bohannon, CSCS

[email protected]


Who am i

  • Graduate of Miami University, B.S. Exercise Science

  • Certified Strength and Conditioning Specialist

  • Interned with the Strength and Conditioning Staff at Miami

  • Owner of Strive Training Located in Evendale, Ohio

  • Head Physical Preparation Coach of the Western Hills High School Football Team

Who am I?


The challenge to overcome

The Challenge to Overcome


The goal

The Goal


What is conditioning

  • “the process of training to become physically fit by a regimen of exercise, diet, and rest; also the resulting state of physical fitness.”(Merrian-Webster)

  • Not Singular. All encompassing. Skill Specific!

  • “Conditioning” is not about running multiple 300 repeats, but rather “conditioning” the body for sport play with respect to all aspects of attaining sport form. Physical Preparation, Technical/Tactical Preparation, Recovery/Regeneration, and Psychological.

What is “Conditioning?”


What is energy system training

What is Energy System Training?


What are the energy systems

  • Alactic then implementing the gained knowledge to increase the body’s ability to produce energy, ATP, from the appropriate systems dictated by the sport’s demands. Anaerobic- Creatine Phosphate and ATP, 1-10 Seconds

  • Lactic Anaerobic- Glucose and Lactate, 10 Seconds 1 minute

  • Aerobic-With Oxygen, Glucose, Fat, and Amino Acids, 1+ minute

  • It should be noted that at no point is one energy system acting alone. The above only serves to point at what the dominate contributing factor is.

What are the Energy Systems?


The primary aims of the systems

  • Alactic then implementing the gained knowledge to increase the body’s ability to produce energy, ATP, from the appropriate systems dictated by the sport’s demands. Anaerobic-Provide energy for short explosive actions through the use of stored ATP and ATP produced from Creatine Phosphate

The Primary Aims of the Systems


The primary aims of the systems1

The Primary Aims of the Systems


The primary aims of the systems2

The Primary Aims of the Systems


Demands of the energy systems

  • Different sports require the energy systems to show themselves in various ways.

    • Capacity/Supply- The ability to produce a high amount of energy for a prolonged period of time from the desired energy system

    • Power/Utilization- The ability to produce, at a high rate, the energy needed.

Demands of the Energy Systems


Relation to sport disciplines

  • Alactic themselves in various ways.-Anaerobic: Football, Weightlifting, Baseball

  • Lactic-Anaerobic: Hockey, Wrestling.

  • Aerobic: Cycling, Cross Country

  • As already stated, most sports demand energy from multiple systems.

Relation to Sport Disciplines


Fluctuations in dominate systems

Fluctuations in Dominate Systems


Fluctuations in dominate systems continued

  • In High Intensity Interval Sports, the shift occurs due to one time.a reduction in the high intensity systems, CNS Output, Muscle Contractile Velocity/Force, and Available Energy Stores.

  • Thus, not only does alactic capacity and power need to be developed, but so to does an appropriate level of aerobic capacity and power to maintain as close to the same level of performance as possible.

Fluctuations in Dominate Systems Continued


Fluctuations in dominate systems continued1

Fluctuations in Dominate Systems Continued


Developing the aerobic system for hiis

  • Promote recovery in HIIS and raise fitness levels developed aerobic system serves to regenerate ATP-PC, as well as promote an increase in the rate of blood and oxygen delivery to the muscles

  • Means: Tempo Runs at below 70% MHR (Capacity), ~75% MHR (Power).

  • Means: Reduced Rest Periods

  • Means: Active Recovery during rest periods.

    • Jump Rope, Callisthenics, Low Intensity Accessory Work

Developing the Aerobic System for HIIS


Fluctuations in dominate systems continued2

Fluctuations in Dominate Systems Continued


Developing the anaerobic system for l i s

Developing the Anaerobic System for L.I.S.


General plan for energy system development

  • 1 enough.”st Step: Analyze Work to Rest Ratio

  • 2nd Step: Analyze Positional/Tactical Demands

  • 3rd Step: Analyze Dynamic Correspondence of Positional/Sport Technique.

General Plan for Energy System Development


Example athlete

Example Athlete


1 st step analyze work to rest ratio

  • The typical work to rest ratio in American Football is 4-6 seconds : 20-40 seconds; Play Clock? Hurry Up?

  • There are occasional plays which reach lengths of 10-15 seconds of work.

  • Average of 3-4 Series a Quarter with 5-7 minutes rest between each.

  • 15 minutes between each half.

  • As a 1st string player, our example Offensive lineman will be in a higher amount of plays. 40-60 on average.

1st Step: Analyze Work to Rest Ratio


2 nd step analyze positional tactical demands

2ndStep: Analyze Positional/Tactical Demands


3 rd step analyze dynamic correspondence

  • The Criteria of Dynamic Correspondence as Stated by Yuri ability to cover more ground to move into the second level to make blocksVerkhoshansky:

  • Match the amplitude and direction of movement

  • Match the accentuated region of force production.

  • Match the dynamics of the effort.

  • Match the rate and time of maximal force production.

  • Match the regimen of the muscular work.

  • Note: Actually performing the sport action is the only true means which completely fulfills the criteria.

3rd Step: Analyze Dynamic Correspondence


The general to competition continuum

General General-Specific Competition

  • Note: Not only should you work along this continuum in regards to exercise selection within each give session, but it must also be followed within the frame work of the yearly plan.

  • The closer you get to the competitive period, the training should progress closer towards matching sport demands, aerobic or anaerobic. This will prevent competing demands.

The General to Competition Continuum


Sample energy system session

  • 1 Competitionst Quarter:

    • 1st Series: 5sec Lateral Shuttle; 3 “Plays” 25 sec Rest (Lateral/Frontal Plane Movement, General-Specific Drill)

    • 2nd Series: Overhead Tire Toss and Sprint 15 yard Sprint; 3 “Plays” 25 sec Rest (Explosive Movement General-Specific Drill)

    • 3rd Series: Rip Move and Sprint to 2nd Level: 3 “Plays” 25 sec Rest (Competition Drill)

      • Include Various “Blocks” to pick up down the field. Be Creative! (Work to Get into Space and 2nd Level )

        Rest 4-5 minutes between quarters

Sample Energy System Session


Example energy system training session

  • Video: Competitionhttp://www.youtube.com/watch?v=BQu-5Vd1c9A&feature=player_embedded

Example Energy System Training Session.


Keys to success

  • Must meet the work to rest Competitionratios.

  • Build up over time to expected number of plays and rest periods as seen in a game.

  • Vary duration/distance/rest periods as is seen in game conditions.

  • Work along the general-to-competition continuum.

Keys to Success


My gift to you

  • Email me at [email protected] in order to receive your copy of “A System for Energy System Development”, an extension of this presentation.

My Gift to You


Thank you

Kyle Bohannon, CompetitionCSCS

[email protected]

513-571-2950

www.TrainStrive.com

Thank You


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