S&C Conditioning - Week 1

There are three energy systems the body uses:

1. Alactic (ATP): provides immediate energy for high intensity efforts, but only lasts for around 10 seconds
2. Lactic Anaerobic: provides energy for around 90 seconds, at a medium level of power output
3. Aerobic: can provide energy for hours, at a lower intensity

Aerobic Power

Maximal aerobic power is the highest peak oxygen uptake that an individual can obtain during exercise before switching to an anaerobic energy state. Aerobic fitness is one of the most important components of overall physical fitness. It reflects the amount of oxygen in the blood pumped by the heart and transported to the working muscles. In most people maximal aerobic power is limited by the central respiratory circulation system. Common tests for this include the bleep or yo-yo incremental running tests measuring what is known as VO2 max.

Lactic Anaerobic

As intensity increases, it becomes harder for the body to provide enough oxygen to fuel aerobic pathways, this is when the anaerobic lactic system begins to contribute more energy as fuel for muscles. Fuel for this system comes from glucose in the blood and glycogen in the muscle. Along with energy (ATP), lactic acid is produced as a byproduct of this system. As exercise intensity increases, so does the accumulation of lactic acid in the blood and muscles. If this accumulation becomes too high, then the system cannot continue. At maximum intensity, this system is exhausted within 60 to 120 seconds. Tests for this include the Henman shuttle test and other RSA (repeated sprint ability) drills.

Alactic (ATP)

When performing short, intense sprints, the body relies on ATP as it is able to produce high levels of energy to match these demands. However, ATP is exhausted after around 10 seconds, so an athlete will require other energy systems to take on more work, or the athlete must reduce their intensity. Athletes can train to improve the power output of their ATP energy stores by practicing maximal intensity sprinting with adequate rest periods. Improving aerobic fitness will also reduce the amount of time it takes for ATP to be refreshed. ATP training is done via our "Speed" sessions.

To be clear, do one of the following sessions only. Choose either aerobic or anaerobic per session. The number of sessions per week will depend on your program but one of each per week is sufficient for most people.

Movement Prep

Anaerobic Conditioning: Do one of the following

Aerobic Conditioning: Do one of the following