System Training

September 27, 2011

Today it is very common to hear the term “muscle confusion” which P90X has made millions of dollars on with a concept that has been around since the science of exercise has been around. Often when we hear this though we think as long as we change our workouts on a consistent basis we will see max results. This truly isn’t the case when you really break it down, but let us look at one major reason why as trainers we change our workouts so often, SYSTEM TRAINING.
This concept is very scientific and complex if you break it down to a science but I will try to help you understand it as best as possible while speaking in laymen’s terms.
Different exercises use different fuels via different pathways, depending on the intensity and duration of the activity and the fitness level of the athlete. The goal of effective training is to make the appropriate system most efficient when the activity is performed. There are two primary systems of the body that have to become fit for activity — the energy system and the muscular system.
Personal trainers and strength coaches must understand the energy system capabilities and limitations to design sequenced training programs. In teaching athletes to listen to their bodies during training sessions, adjustments can be furnished in the sequenced workout with careful understanding of the energy system. Remember that all energy systems turn on at basically the same time; intensive tempo running makes high demands on both the aerobic and anaerobic and, thus, is a sharing system, but it’s knowing the dominate system that is the key.

Energy System
Aerobic System (with oxygen)
Aerobic training is good for the development of the cardiovascular system. It enables athletes to recover from tough workouts and helps develop the capacity increase repetitions.
Very efficient, does not produce fatigue-producing waste products
Lower intensity exercises
Important in the recovery process for all exercises
Heart and lungs are critical
Resists fatigue
Takes longer to overload than the anaerobic systems
Most often requires a minimum 20 minutes duration training period
Workload can be continuous or broken up into interval training
Examples of aerobic activities include jogging, running, walking

Anaerobic Lactic System (without oxygen)
Less efficient, produces lactic acid, hastening muscle fatigue
High intensity level
Body must burn carbohydrates stored in muscle
Lactic acid must be removed — can take up to one hour
Carbohydrates must be replaced for further activity to occur
First ten minutes of active recovery produces greatest reduction in lactic acid
Provide majority of energy requiring high bursts of speed or resistance lasting up to 10 seconds
Built by alternating periods of work and rest
Several easy indications of anaerobic effort are difficulty with breathing, or difficulty with sustaining effort
Builds on the aerobic base, and challenges the athlete at the upper level of aerobic capacity
Examples of anaerobic activities include weight training, sprints, starts, jumping, interval training, training at various speeds or training at a defined pace
Muscular System
Just as with the energy system, the muscular system must be developed for efficiency of action. The muscular system can be trained for endurance, strength, power and speed.
Muscle Endurance
Muscular endurance is the ability of the muscle to perform repetitive contractions over a long period of time. The number of repetitions needed is dependent on the particular activity. Repetition also trains the athlete to perform the activity correctly before any additional load is added.
Muscle Strength
Muscular strength is the development of maximal force in a muscle or group of muscles. Once muscular endurance has been developed, the activity can switch to development of more force in specific muscles. Again, the number of sets and repetitions must be designed with the activity in mind. Usually with strength your goal is 5-6 reps and sets depends on the activity and program design.
Muscle Power
Muscle power is the ability to quickly exert force (strength) over a distance in relation to time. Power cannot be developed until the athlete has first developed strength. This is a common error in training that can lead to injury. Training for power combines force and speed in a sport-specific activity. This is normally done by lifting max loads for low reps. Another example of power activities is plyometrics, or explosive activities, that build the strength necessary for jumping or bounding events.
Muscle Speed
Training for speed takes athletes outside of the energy system requirements preset in the sprint. For example, a 200m athlete training for speed endurance needs to run very fast, at a very high percentage of maximum effort. Therefore, the athlete cannot train for speed endurance at less than 90 percent or he/she will be locked into a slower muscular recruitment, thereby getting a slower muscular response — and no speed. Want to run fast? Train fast.

When looking at both the energy systems and muscular system it is clear to see that training workouts and programs can be designed in hundreds of ways, focusing on all different areas. One thing you really need to ask yourself is, “What am I really training for?” When you train, train with a purpose whether it is for a race or just for overall fitness. System training is one way that you can see maximum results and work towards goals. For any more information or to get started on working towards those fall goals, contact Joe Kik at the MAC at ext. 317 and everyone keep up the great work in the gym!