08/08/2025
🎯 Fitness Friday: Train Smart by Understanding Energy Systems! 🔋
Your body relies on three energy systems to perform different types of activities. Understanding how to train each one, including the right rest periods, will help you build power, endurance, and everything in between.
🧨 1. Phosphagen System (ATP-PC)
Used for: Short, explosive bursts (0–6 seconds)
Examples:
Sports: Olympic weightlifting, football (linemen), baseball (pitching), track sprints (100m), high jump
Training: Max effort lifts, sprints, broad jumps, medicine ball slams
Training Focus: Max strength & power
Work-to-Rest Ratio: 1:12 to 1:20 (Ex. 10 seconds of work/ 120-200 seconds of rest)
Why: Full recovery is needed to restore ATP for high-output performance.
🔥 2. Glycolytic System (Anaerobic)
Used for: Moderate to high intensity (30 sec – 2 min)
Examples:
Sports: Soccer, basketball, hockey, wrestling, CrossFit, 400–800m track
Training: HIIT, circuit training, repeated sprints, heavy bag intervals
Training Focus: Anaerobic capacity, muscular endurance
Work-to-Rest Ratio: 1:3 to 1:5 (1 Min or work = 3-5 Min of rest)
Why: Partial recovery allows you to maintain intensity without full depletion.
💨 3. Oxidative System (Aerobic)
Used for: Long-duration, steady-state activity (2+ minutes)
Examples:
Sports: Distance running, cycling, swimming, rowing, triathlon
Training: Jogging, rowing, bike intervals, long metcons
Training Focus: Cardiovascular & muscular endurance
Work-to-Rest Ratio: 1:1 to 1:3 (Work for 10 Min = Rest for 10-30min)
Why: Prioritizes sustainable effort and recovery during movement.
🧠 TRAINING TIP:
Design your weekly workouts to target multiple energy systems. Balance explosive lifts, high-intensity circuits, and longer cardio to build complete athleticism!
Train on purpose.
