When it comes to the body’s energy systems (bioenergetics & metabolism), there is immense levels of complexity between biology and chemistry that can confuse even the most college and industry savvy. Despite this complexity, it is critical to have a rudimentary idea of how the body fuels activity, and how to train these specific systems intentionally to elicit sport specific adaption.
A-Lactic System:
In the first compendium of the bioenergetics series we are focusing on the anaerobic lactic system: specifically fueling short intense activity in the absence of oxygen.
First ~1-15 seconds: ATP – PC System (Phosphocreatine)
The phosphocreatine system replenishes the spent ATP that is now in the form of ADP with the most readily available phosphate cleaved from creatine phosphate; creating ATP and the fuel for muscle contraction. This system is activated at the onset of all activity independent of presence of oxygen (aerobic) as it takes time for oxygen breathed to be utilized in later aerobic systems. Typically this is the first few reps of power / max strength or short sprinting events
Second ~16-65 seconds: Glycolitic System
Replenishes ATP by breaking down glycogen or glucose eventually into lactic acid (in anaerobic conditions) which buffers loose hydrogen ions (acid) creating lactate. This lactate can be used in other areas of the body (most interestingly in the brain) as a readily availability fuel source. Typically 8-12 reps and the most common system utilized in weight training.
A-Lactic Training Protocol
Tools: varied: from rogue bike, treadmill, medicine ball, or just track sprints
RepSets: 5 sets: each rep being 15 seconds max effort and 45 seconds of active recovery
Intensity: Maximum
Time: 15 min
Frequency: 1x per week or bi-weekly
Ignition & Cool Down: 5 warm up & 5 min active recovery
