_ Anaerobic Conditions Training the Three Energy By Kris Berg, Ph.D. University of Nebraska at Omaha ‘Systems Tease beens idly used by coaches, athletes, aind the general public Aerobic act iis are thowe that use oxidative ‘esses a8 the major source of producing energy for muscular work, Such ac ties Foythmicaly use large groupe of muscles and include walking, jogeing, byeing, swimming and cros-eountsy skiing. While some aerobic aining ap pears beneficial orallatletes, should Be recognized that the major means of providing muscle energy for many Sports is non-oxidative or anaerobic. ‘Abletic events might be understood betterby examining the degre to which they use various aerobic and anaerobic processes in supplying energy Fox and Mathews (197 clasy sled evens fon the basis of their energy systems Their scheme'sdepixed'in Table “The ATP-CP system (referring 10 adenosine triphosphate and cestive hosphate) provides mostof the energy for actives lasing about 18 seconds or Jess Inspors parlance, these events are referred to a8 speed, strength, and powercoriented. The LA or lacie acid ystems sed in ftense att lsting from about 15 seconds to 2 minutes ‘Oxygen debe and subsequent lactic aid ‘evelopment appear to be maximal in Stich event At the duran ofthe a- tiity'goes beyond two minutes, ones energy ts developed through aerobic ‘metabolism so a progresely greater textent and through ataerobie metabo. finm toa progressively leer extent Table 2 presents some situations where severalenergy mechanismscome into play nasinglesport. Ascanbeseen, ‘most sports require utilization ofenergy fromallof the sources, aerobic as wellas anaerobic. In football, for example, al- though most downs last but a few sec- fonds and would seem to rely totally on the ATP-CP energy system, there are ‘occasions when the recovery between plays becomes quite brief and one's en- ‘ergy may become dependent increas- ingly on the LA-oxidative system. Ath- letes who have trained their muscles in accordance with such energy demands surely havean advantage nthesecondi- ‘Training Principles ‘The following principles apply to all facets of athletic conditioning 1. Training should be holistic or mult- faceted, and so inchide appropriate development of speed, strength, power, muscle endurance, aerobic power, flexibility, and skill. 2, Allowance should be made for grad- ual progression in training to mini ize injury. 3, A-substantial portion ofthe training program should concern itself with mimicking and/or practicing the actual athletic event (ie, specificity of training) 4, Adequate’ recovery must be pro- vided. Two consecutive hard days of training are beyond many athletes’ ‘capabilites and three consecutive hhard daysonly invites injury, delayed recovery, and a sense of failure, One and sometimes two easier days of taining are necessary to dissipate lactic acid and to restore muscle gly- ‘cogen before further vigorous train- ing can be done. ‘Training the ATP-CP System ‘The termsstrength speed and power ascommonly ned denoreproductont nergy from this source These factors are closely interrelated which probably is encouraged using the terns inter hangeably, but is has created con. Siderable confusion about thelr actual Telatonshipe For example, arengeh fefers to tie capaciy of developing force of tension, but does not ser well apprecated that the force pro- ‘duced by muscles varies withthe sposd Gflimbmovement. The elatonshipbe- tween force and speed (eloty) i de- pictedin TableSandindetesthatforce Siminishes as imb velocty increases Since many sports movements ocr at high elocty twould ppearlogial at 2 Significant portion of one’ taining Should occur't speeds approximating at ofthe event. Because engl con pote How chan you Hi so, avy hfting movernenteare ued gene: rallyasindkators of muscular Bes. Perhaps a beter question might be “Flow much force of srength can your muscles exert when moving your limbs at compettive spect? force (fc lbs of torque] velocity (degrees per second) ‘Table 3. The relationship between souscle force and velocity of movement. 48 SCA journalFebruary Marck 1982Use of the term power instead of strength or speed may provide a beter basis or understanding te parca physieal requirements of «sport This Should prove helpful in designing con ditioning programs, Power ithe prod uct of foree and velocty (P = work = time = Force x datance time = Force + velocity). Logically one should strive {o increase both components in the equation mattemptingto optimize mas: ‘ilar power, The author chooses o di ide sport into one of two categories Solely on the basis of where they would seem to lie on the forceselocly cure. Consequently, the terms strength: orient power upper ie orion of crve)andspeed-onented power dower Fight) are wc. “Traditional weight training exercises seem very effective in enancing ones Strengthoriented power. It's not ut tualfoscestengdhgainsinexcesof30 percent in cerian exercaes with sich raining. This slow-moving. type of power likely very beneficial in events Fequiting acceleration of a sigicent masesuchatheshotandeventhcentre toy: Newton's Second Law of Accel ration makes this readily apparent Force equals mass dines acceleration Subsequenuy, greater” foree allows greater aceleration and eventual veo. Sty ofthe mass being moved, However tempioyment of only 2 brute strength Snatch ven rang yn transfer nearly as wellto repertive high Speed events, A sprite or Tootbal Player acceleraing omastac postion fay make greatuseofhis/herstengih- ‘oriented power whereas long jumper, hdl orpljumer whos oving at considerable speed at takeoff would fot benefit nearly at much. The later frou of athletes need some addional Spe of power training, namely speed- ntented power training, Whats more, alter the body hasbeen accelerated to ‘maximum velocity in sprint, the high speed repetitive moverenisseemingh Mould bemade faster only through high Speed ining actives, Arecemt sty Of professional football players indi ad that power was a biter predictor of playing performance than uzength (Wilmore, 1976). Apparendy some coaches and ath lets have understood the difference in these types of power. The “bounding” or “popup” dil used by jumpers, Rrdlers and sprinters demonstrates this ab does the dept jumping which have bcen borroned from the Ruan. ‘The Iron Curtain countries have done better job of utliing te results of re- search Ironically, much of what they do ems from a ceful analyse of pub. lished American rescarchfromouruni- versity exercise physiology and bio- Iechanies laboratories. “The eastern European nations have had. gover mental suppor in bringing suc nfor- ‘ation to their coaches snd athletes. In this country widespread evidence of Communion among abe, coach, nly recently. = Research concerning development of speed-oriented power indkates that i ain be enhanced best by training athe Same speed or even faster speeds than ‘sed inthe sport, Subxequery, the Fe Stance slated for such high speed movement rst be minimal. Jumpers Andathleteswshingtorun fair would perhaps best use ony thelr body weight Ev rentance when doing short sprints and jumping exereues. Pichers, quarterback, and shot and Ase athletes thight use implements only lighly weighted and might occasionally use Implements less than standard weight ‘Training at such highselocty move- ‘ents shouldbe caeluly supervised to sce that athletes Follow proper warmup and stretching routines Others in jiny seemingly would come ea. Recent research indicates that in throwing movements about half ofthe ‘elociy ofa thrown ball s determined by force and momentum developed in thestepand rotationofthe unk Sacha finding indicates that throwers and put ters should practice overload. move: ments inthe throvring movement tet For example, European javelin throw. er throw weighted jaelinn and ball daring their out of season training and preseabon training. Asthesexon das hearer, they gradually work down to lighter’ implements allowing faster movement, In other words, hey work ticirway downthe forcevelcky curve. Similar training procedures could be developed to improve the power of fone'’s tennis forehand, got swing, or bisebal swing. deat recovery betwen sent essary 20 at ail movements can be Alone a near competiive speed. Sprint, stent nd spent abs, con sequently. cannot perform large quan tis of workan de inensty and neces sary ret periods prohibit ‘Training the LA System, Because the nature of the physical and physiological training changes ac- ‘companying training of the LA system are not well understood, itis more ditf- felt to design training programs on a scientificbasis, However, certain recom). mendations can be made. Peak lactic acid production is a- chieved inall-out worklastingaboutone NSCA JonrntErbrnary March 1982 49 sminute. Training ofthis stem prob Sly should center about intense work effort lasting from 20 to 60 seconds More total intense work can beacon Plshed by using shoreer work effons With intervening. recovery periods Shore duradon efforts such as 80 030 Seconds seem allow ny rapid recov fy whereas eons approaching one ‘minute require deproportonately long recovery perhaps a ong at 151020 Ininutes, before further intense work tan be performed. Preseaton and eatly Inseason workouts probly. sbould timphasie relatively long but subrass- mal effors or shorter, more intense Fons with lacey short recovery per os As yet research i sparse concerning the degree that physiological and struc tural changes occur with such training Similaly, few studies have compared the vanous ‘taining regimens com monly used. Some exerese physiolo- fists believe that the major training Changeeliitedby the workoutstypically employed is merely the peychological toughening ofthe athlete o withstand the discomforts associated. with large ‘oxygen debt and lactic acid formation ‘Research, however, does suggest a few more pertinent iiess, The best re- covery adivty to use between work Sour ighaeabicaciviysadhataon jogging. ‘This facilitates oxidation of “Tnuch of the lactic aid by the musck’s slow twitch fibers or cells Asa general guidcline, then, devel opment of the LA system can be icvedby alternating short but intense srork perl with longer acne recone {ry pevids. Where posse ic would Stmappropriatetocombinethiscondi {ening with various rile approprate to the sport For example bre dels Cou be ssc i shee two om oe Als in soccer, line skating in hockey, tre, Ths would be optima appiaton othe spec of taining price Runners and swimmers ypically use several approaches in developing the LEA sytem fast interval ining ar lek, and repetitions ofa portion ofthe ompeuiive distance at racing speed Seth fal recovery. Footbal and wrest ling teams frequently se crit ine ing to develop the LA ables oftheir ftletes. Ratherthanusingsoely weight traning exercises, it would appear sd- ‘antageous to include movements from the paruculat sport a wells exereaes using the body fs ressance. For exam= piles wresers mighe go alLour gains Partner for 30 seconds and then jog 50 Ecconds to alow paral recovery This Sequence couldbe repeated snsmberotAnaerobic Conditioning (From page 49) : en eee timsinarordane wih heconione oF aebic raining tec dos SS nee ie fe Sie spl of iene CE a ee recipe ‘Training the LA-Oxidative System occur as well. The type of activities se- For high school athletes, adequate Kaomicetiprrsaeracre EGchGCuehG i Setters: ncn otmateychan ce re ro my artes dine oat contrac fomtndteLA ei Dung ie tegen, S00 meer, a ea a) eines Ree en ee ee a eee to ene be rate eee ae el ae er eens a! an cas ae ean contd snes cm es a eee recat eae oe RR TS: Rw csainget tern Thetrman peoaepanin Se ere nee oateig alles, inl e cay aeons ipaldorngtectienmn cong condi a Recon a SE nits aT ee Nearer gwcna came it ee pepe pees peep erin we oan ere i ieee, mee Cee eee nae ache eae eoaee es training the oxidative system. Aerobic ditioning the heart, the degree that they ahem Seles Sea eee a | Goatees eens ae ia eee eee Senet eee ee pees ree | eer ea Sune alee irene) co tiememre aes ema cea ee ne bar, Willan a Serer eee Care etre era ee ee ee CERT TCR epetploer dees tome berm apd Robert na ingen tds tAwuenens Me eins of running Svinming he ors Seng apd GY We Sorel rear ee ecg ee aa ieee e eee ne peta tne secs Excellent Compensation and Benefit Package ... INTERESTED? “The United States Spots Academy. an internationally known graduate institute serving America as ts national school of ports rerulting allied men and women ort overseas programs Strength Coaches athlete Trainers Exercise Physiologist, Fitness Specialist, Physieal Therapets and Acmiistrator ae needed now inthe Middle and Far East for basketball towing: handball rack and eld, socer. swimming, tennis an tae won Go. The Academy aiflers an exelent Iringe benef package i'you are interested in this cutstanding opportuni please respond by sending a letter of application, resume scadetic credentials and tree (9) letters of reommendagon tor Pn mae went UNITED STATES SPORTS ACADEDIY ED Sr SUEMS_—_ Director of Recruitment | fe 2.0. or 8850 Mobile, AL 36608 " ac 50 NSCA Journatiebruary March 1982