WHAT IS ENERGY SYSTEM TRAINING?

Three Energy Systems infographic

EXAMPLE CLIENT - GEORGIA

Throughout this course, instructor Carl Hardwick will explain the theory of each energy system and then show you how to put it into action with our client avatar, Georgia.

Below you’ll find Georgia’s assessment and consultation data that Carl will use to design her personalized Energy System Training.

CLIENT: Georgia, 27 years old

ASSESSMENT OVERVIEW
Body: 153#, 22% BF, 1528 BRM
Move: Failed squat test (lack of depth, torso tenting)
Work: 115 calories

GOALS
+ Improve capacity for BJJ
+ Improve movement quality
+ Manage knee, hip, shoulder pain
+ Enjoy training with varied exercise selection

PRIORITIES
+ Improve capacity
+ Improve motor coordination in the squat pattern through
time under tension and consistent dosing
+ Avoid interference with BJJ
+ Consistent check-ins to ensure pain is being avoided

Monday
Brazilian Jiu Jitsu (BJJ)

Tuesday
OPEX Gain: Squat, Push (horizontal),
Bend, Core, Pull (horizontal), Core

Wednesday
Yoga (full body)

Thursday
AM - OPEX Sustain: MAP 6 (cyclical)
PM - BJJ

Friday
OPEX Gain: Pull (vertical), Lunge, Push
(vertical), Core, Squat, Core

Saturday
OPEX Sustain: MAP 6 (mixed)
OPEX Pain: AnLP 2

Sunday
Active Recovery

OPEX GAIN

Gain = Alactic Anaerobic Energy System Training

GAIN refers to the anaerobic alactic energy system which primarily utilizes creatine-phosphate as the primary fuel source. This energy system is used for resistance training and short, powerful efforts lasting up to 20 seconds.

Gain power graph

 

OPEX GAIN: PROGRAM EXAMPLE

Georgia trains the OPEX Gain energy system twice per week. These sessions are designed to develop functional strength for her training priority, BJJ.

OPEX Gain: Squat, Push (horizontal), Bend, Core, Pull
(horizontal), Core

A1. Back Squat, @3131, 5 reps x 3 sets; rest 2 minutes
A2. Alternating Dumbbell Floor Press, @21X1, 12 alt reps x 3
sets; rest 2 minutes


B1. Toes Elevated RDL, @2111, 8 reps x 3 sets; rest 90
seconds
B2. Banded Abdominal Crunch, @20X1, 15 reps x 3 sets; rest
90 seconds


C1. Chest Supported Alternating Dumbbell Row, @2111, 12
alt reps x 3 sets; rest 90 seconds
C2. Weighted Superman Hold, As Many Seconds As Possible
x 3 sets; rest 90 seconds

  • *2.5#/hand

OPEX PAIN

OPEX PAIN = LACTIC ANAEROBIC ENERGY SYSTEM TRAINING

PAIN refers to the anaerobic lactic energy system and primarily uses lactate as a fuel source. It is defined by efforts that are at an unsustainable level of work and with the presence of lactate. Lactate is the byproduct of intense work and will begin to accumulate at a significant level as intense efforts are extended out beyond 15-20 seconds.

OPEX Pain power graph

 

OPEX PAIN: PROGRAM EXAMPLE

Georgia trains the OPEX Pain energy system once per week. The lactic anaerobic intervals are prescribed for sport-specific purposes to increase her anaerobic capacity for BJJ.

EXAMPLE Saturday

OPEX Sustain: MAP 6 (mixed)

OPEX Pain: AnLP 2

40 second Assault Bike @ hard effort
rest 4.5 minutes
x 5 sets

OPEX SUSTAIN

OPEX SUSTAIN = AEROBIC ENERGY SYSTEM TRAINING 

SUSTAIN refers to the aerobic system. The aerobic system primarily uses oxygen for fuel. Sustain training is work that is often long, slower, and always sustainable. Examples include a 60-minute walk or bike at a conversational pace, as well as shorter mixed modal or cyclical intervals at a repeatable pace.

OPEX Sustain power graph

 

OPEX SUSTAIN: PROGRAM EXAMPLE

Georgia trains the OPEX Sustain energy system twice per week with one day mixed modal and one day cyclical. Her coach selects exercises that she is able to keep sustainable for the intervals.

EXAMPLE Thursday

AM - OPEX Sustain: MAP 6 (cyclical)

PM - Brazilian Jiu Jitsu

1250m Row @ 2:00/500m
rest 2.5 minutes
x 5 sets

EXAMPLE Saturday

OPEX Sustain: MAP 6 (mixed)
OPEX Pain: AnLP 2

5 minutes As Many Rounds As Possible @ sustained
5 Power Cleans, 85#
5 Burpee Box Step-Ups 20”
10 calorie Assault Bike
rest 5 minutes
x 4 sets

Rest 5 minutes

5 minutes As Many Rounds As Possible @ sustained
10 cal Row
5 Kettlebell Deadlift, 53#/hand
20 Double Unders
rest 5 minutes
x 4 sets

PERSONALIZING ENERGY SYSTEM TRAINING

 

A Curriculum for Personalized Program Design

Download the CCP Curriculum Guide to learn more and start designing personalized fitness programs for any client, both in-person and remotely.