Energy Systems

1. Energy Systems
Aaron Davis
Train Adapt Evolve

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Overview
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* Health = Performance
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* Physiology
- ATP-PC / Anaerobic / Aerobic
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* Training
- Speed-Power / Endurance / CrossFit
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3. Health = Performance
*Image from Dr. Justin Mager (Wellness Fx)

4. Concentric Vs Eccentric

5. Structure
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• Bohr Effect
• Anaerobic Glycolysis
• Aerobic Glycolysis
• Fatigue Response
*Postural Respiration Institute

6. Heart Rate Variability

7. “Train as much as necessary, not as much as possible.”
- Henk Kraaijenhof
“Optimal Dose”
-James “OPT” Fitzgerald
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“How do you know if you are doing to much if you haven’t done too little?”
-Jay Demayo

8. Physiology

9. Energy Production
ATP-PC
10-12 secs
Anaerobic Lactic
60-90 secs Aerobic
Hours
Duration of Energy
Power of Energy

10. ATP- PC
Duration: 10-12 sec
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High Rate of Energy Transfer
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Allows for Rapid and Forceful Contractions
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Limited Capacity
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11. Anaerobic Lactic
Duration: 60-90 secs
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Capacity Greater > ATP-PC
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Lower Rate of Energy < ATP-PC
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Improve Buffer Capacity
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Concentric Hypertrophy (LV)

12. Aerobic
Duration: Hours
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Great Capacity>Low Power
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Increase Mitochondria
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Eccentric Hypertrophy (LV)
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Improved Respiration

13. Training

14. Speed - Power
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ATP-PC Power
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ATP-PC Capacity
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Biomechanics
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Coordination = Strength
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Hypertrophy of FT Fibers
Eccentric / Isometric / Concentric
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15. Endurance
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Increase Aerobic Capacity
Cardiac Output 115-140HR
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Increase Aerobic Power 85-90% of Max HR
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Anaerobic Training % FT / ST
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Biomechanics
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Speed
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16. CrossFit
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All Pathways Open
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ATP-PC Capacity
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Aerobic Capacity/Power
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Anaerobic %FT/ST
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Mitochondria FT/ST Fibers
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17. Work Intensity
Increase Intensity = Increase
Energy Cost

18. Fatigue
Stress (Autonomic Nervous System)
Inflammatory Responses (Immune System)
Central / Peripheral Nervous System
Metabolic Breakdown (lactic,etc)
Adrenal Fatigue (Hormonal)
Oxygen
ATP-PC
Glycogen

19. Energy System Breakdown
Sets Reps Work Rest / Reps Rest / Sets
Anaerobic Power 2-3 3-4 20-60s@90-95% 90sec-5 mins 10 mins
Anaerobic
Capacity
1-2 2-4 60s-4 mins@85-90% 5mins-120HR 15+ mins
Aerobic
Power
1-2 3-10 2-10mins@75-90% 2-5 mins 5-10mins
Aerobic
Capacity 1-2 1 20-90mins N/A 4 -8 Hours

20. THANKS!