General Energy System Development for Sport

1. General Energy System Development for Sport Kyle Bohannon, CSCS kyle@trainstrive.com

2. 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?

3. Many sport coaches don’t know how to properly organize and develop the physical preparation of their athletes. • The use of “conditioning” drills are implemented based on a lack of understanding of the bio-energetic demands of sport play. • A lack of an understanding of the energy systems. The Challenge to Overcome

4. To provide a general framework for developing the proper energy systems to meet the demands of specificity towards the attainment of sport mastery. • Presentation will focus more so on intermittent sports, but the concepts can be applied towards other bio-energetic demands. The Goal

5. “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?”

6. The understanding of the bio-energetics of sport play and 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. What is Energy System Training?

7. Alactic 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?

8. Alactic 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

9. Lactate Anaerobic- Provide energy for activity of moderate to high intensity for moderation durations. • Energy is produced through the breakdown of glucose. • Leads to the accumulation of Hydrogen which is thought to cause fatigue. (Lactic) Threshold. The Primary Aims of the Systems

10. Aerobic- Energy is produced with the aid of Oxygen via the breakdown of glucose, fat, and amino acids. • Used in Prolonged Activity. • Primary energy system at rest. The Primary Aims of the Systems

11. 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

12. Alactic-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

13. No one energy system is producing all of the needed fuel at one time. • Demands call for a change in dominance. • If an action is short duration than the Alactic-Anaerobic system is producing the mostenergy. Etc. Fluctuations in Dominate Systems

14. In High Intensity Interval Sports, the shift occurs due toa 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

15. Another Benefit: In High Intensity Sports, an adequately developed aerobic system serves to regenerate ATP-PC, as well as promote an increase in the rate of blood and oxygen delivery to the musclesduring rest. Fluctuations in Dominate Systems Continued

16. Promote recovery in HIIS and raise fitness levels • 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

17. In aerobic sports, like marathons for example, some anaerobic development will allow for short bursts of high intensity action to ‘make the final push.’ Fluctuations in Dominate Systems Continued

18. Raise the ability to produce energy anaerobically ‘just enough.” • Means: Short Sprints, Interval Sprints • Means: Weight Training with <10sec TUT • Means: Jump Training with <10sec of work Developing the Anaerobic System for L.I.S.

19. 1st 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

20. Discipline: Collegiate American Football • Position: 1st String Offensive Tackle • Offensive Scheme/Tactical: Spread Offense Example Athlete

21. 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

22. In the spread offense an offensive tackle must show an ability to cover more ground to move into the second level to make blocks. • In contrast, in a pro style offense, most work is done in the trenches. 2ndStep: Analyze Positional/Tactical Demands

23. The Criteria of Dynamic Correspondence as Stated by Yuri Verkhoshansky: • 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

24. 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

25. 1st 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

26. Video: http://www.youtube.com/watch?v=BQu-5Vd1c9A&feature=player_embedded Example Energy System Training Session.

27. Must meet the work to rest ratios. • 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

28. Email me at Kyle@trainstrive.com in order to receive your copy of “A System for Energy System Development”, an extension of this presentation. My Gift to You

29. Kyle Bohannon, CSCS kyle@trainstrive.com 513-571-2950 www.TrainStrive.com Thank You