Boosting Your Workout Performance: Strategies for Training the Three Energy Systems

When it comes to sport and fitness, it's important to understand the different energy systems that power our movements. There are three primary energy systems that the body uses during physical activity: the phosphagen system, the glycolytic system, and the oxidative system. Understanding how these systems work and which sports more specifically target which energy systems is important for athletes when programming their training.

What are the Three Energy Systems?

1. The Phosphagen System The phosphagen system is the primary energy system for short-duration, high-intensity activities that last up to 10 seconds. For example, Ellie Beer - an Australian sprinter that attended the Tokyo 2020 Summer Olympic Games - taps into the phosphagen system as her primary energy system during the 100 metre sprint event. This system relies on stored creatine phosphate to rapidly produce ATP without the need for oxygen. However, the body can only store a limited amount of ATP, so once creatine phosphate stores are depleted, the system can no longer produce ATP, and fatigue sets in.

2. The Glycolytic System The glycolytic system is the primary energy system for moderate-duration, high-intensity activities that last between 30 seconds to 3 minutes. For example, Brodie Crawford - an elite Australian canoe slalom athlete - taps into the glycolytic system as his main energy system whilst navigating through rapids and white water. This system relies on the breakdown of glucose (glycolysis) to produce ATP, and it can operate with or without oxygen. This system can produce ATP more quickly than the oxidative system, but it also generates lactic acid as a by-product, which can lead to fatigue and muscle soreness.

3. The Oxidative System The oxidative system is the primary energy system for long-duration activities that last beyond 3 minutes. For example, Ed Fernon - an Australian modern pentathlete that competed at the 2008 and 2012 Summer Olympic Games - trained the oxidative system the most when he was competing so that he could sustain his energy levels and efficiency throughout the five disciplinary events; fencing, swimming, show jumping, shooting and running. It relies on oxygen to produce energy through the breakdown of glucose and fatty acids. This system is slower to produce energy than the other two systems but can continue to produce energy for extended periods of time.

What are the Best Ways to Train the 3 Energy Systems?

1. Phosphagen System Ballistic training - including explosive movements and maximal effort strength exercises - are effective for training the phosphagen system – e.g., plyometric jumps, power cleans, snatches, and heavy squats. Sprint training is another effective form of training to improve strength and power. This training can improve the phosphagen system’s capacity to produce energy by increasing muscle fibre recruitment and overall anaerobic capacity. Examples of sprint training exercises include hill sprints, sled pushes, and sprint intervals on a track or treadmill. Creatine supplementation is highly recommended as it can improve the phosphagen system’s capacity to rapidly produce ATP.

2. Glycolytic System High-Intensity Interval Training (HIIT) can improve the glycolytic system's capacity to produce energy by increasing the enzymes responsible for glycolysis and improving the body's ability to buffer lactic acid. Examples of HIIT exercises include sprint intervals, cycling intervals, sled pushes, and bodyweight circuit training. Circuit training helps improve the glycolytic system's ability to produce energy by increasing muscle endurance and lactate tolerance. Circuit training involves performing a series of exercises in a sequence (e.g., burpees, jump squats and kettlebell swings) with minimal rest periods between each exercise. Strength training with moderate to heavy weights can also help train the glycolytic system. This type of training can increase muscle mass and improve muscle strength, which can help improve the glycolytic system's capacity to produce energy during high-intensity, moderate-duration activities.

3. Oxidative System Training in your Zone 2 Heart Rate – approx. 60-70% of your maximum heart rate – is a highly effective way to improve your aerobic capacity. Exercises such as jogging, cycling, swimming, and rowing at a low intensity for a long period of time makes the oxidative system more efficient. HIIT involves short, intense bursts of exercise followed by periods of rest or low-intensity exercise. This type of training can improve overall work capacity and the oxidative system's efficiency by challenging it to produce ATP quickly during the high-intensity periods. While not directly targeting the oxidative system, strength training can also improve muscle mass and overall fitness, which can indirectly improve the oxidative system's function.

To optimise your fitness and improve your athletic performance, it's important to train all three energy systems. This can be achieved through a combination of strength training, HIIT, and endurance exercises. By training your body to efficiently use all three energy systems, you can improve your overall fitness and performance, no matter what type of physical activity you enjoy. Remember to always listen to your body, stay hydrated, and fuel your body with a healthy diet to support your fitness goals.

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