Sport Specific Training

Stay Ahead of the Game and Away from Pain

Stay Ahead of the Game and Away from Pain

You jump in Feet first with out hesitation doing Burpees, Jumping Jacks, Sprints, and dozens of other movements to get you moving towards your goal. Then 10 days into the process all of sudden your start to get this pain in you lower back, your knees start to hurt around you kneecaps, along with several other painful issues that you may have experienced before. So you decide to fight you way through the pain and discomfort only to have the pain intensify until one morning you can’t even walk because of the pain in your joints. So you decide to rest your body for a week, then that week turns into two -three four weeks. Then life happens you get out of rhythm and you don’t return wasting your time money(which some gym count on) and then you are back to square one

Finding The Function in Disfunction: The Foundation of Functional Training

Finding The Function in Disfunction: The Foundation of Functional Training

The assessment that I use to evaluate the movement of my clients is inspired by the FMS and there are elements of the FMS in my 4 point movement assessment. What I am looking for with my basic knowledge of human movement and kinesiology is making sure that the athlete has good, ankle, hip, and shoulder. I also assess Thoracic mobility and stability which affects everything from your breathing to your shoulder and lower back health. I started producing a series of videos showing exercises that I use to improve the strength and the mobility of these three key areas, here is one of them......

Create Your Environment or Your Environment Will Create YOU

Create Your Environment or Your Environment Will Create YOU

As I continue my journey as a father, coach/trainer, (ex-husband lol) and entrepreneur/business owner, sometimes I can have in a bit of a negative disposition, if I allow these short-term situations within the surrounding environment around me control my attitude and my approach towards my daily activities that negative environment will  influence my behavior to a certain extent and if I don’t recognize this negative influence my  environment will create my reality, which will influence my behavior and when that happens my environment is creating who I am..... Unless I make a conscious effort to maintain a positive environment.

Are you Ceasar?

Are you Ceasar?

As I write this post I continue to ask myself are you, Caesar? And to be honest I would like to think that I am and I see myself in that way (most of the time) but sometimes my impatience leads me in the opposite direction; not all of the time but enough for me to see it. I truly love helping people and seeing them reach their goals and go beyond any perceived limitations. I truly care about the well-being of everyone because I feel showing someone that they matter and that they are acknowledged and their opinions and points of view are valued leads to them passing those valuable traits onto someone else and leading them to hopefully develop other leaders.

Is your success Too expensive?

Is your success Too expensive?

 Everything has a price, what price are you willing to pay to reach your goal successfully? What are your goals? Or do you just have dreams and aspirations inside your head in a confortable place that you just admire and they are fun to think about. Where is your plan if action to make your dreams a reality? And most importantly what price are you willing to pay to make it happen? Those are the questions I ask myself everyday some days I have to force myself to make my actions match my goals. Over the last year my goals have been good but that were not great!

Energy System Development Series

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ESD/Energy Systems Development Training

By Coach E. Allen Founder Atlas Pro Training LLC 

This Blog series is an expansion of an article of mine that was published in the November 2016 edition of the Nonahood News. All reputable trainer try to tap into one of more of these energy systems to help their clients reach their specific training goals. Educate yourself and make sure you know the fundamentals of your training program. Enjoy the process and -TRAIN WITH A PURPOSE-

Whether you are high school athlete looking to gain an edge on the competition in your offseason/preseason training program or a weekend warrior training in your spare time for an obstacle race, marathon, or an adult athletic league, or trying to lose that last 10-15 lbs of holiday weight, the old way of improving your physical performance and condition has changed. Enter the phrase Energy System development (ESD) training. ESD training should be the foundation of any training plan to improve your performance; it could be the difference between competing at a high level, or coming up short in a game. In order for muscles to contract and produce movement ATP (adenosine triphosphate) must be present. The body’s energy system is responsible for converting ATP to usable form of energy called ADP (adenosine diphosphate). ADP can be produced using three energy system:

·        ATP-CP Phosphagen energy System- used during short term, high intensity activities Ex. Throwing a Shot Put, Sprinting, Olympic lifts of 2-4 reps: Last 1-30 sec   

·        Anaerobic Glycolytic energy System- used during medium/high intensity activities, Ex. Strength/endurance: lasts 30sec-3mins

·        Aerobic energy System- used during long durations of exercise lasting longer than 30 min to 1 hour.

So let’s look at the ATP-CP Phosphagen energy System which is used to produce energy for high intensity, quick powerful bursts of movement. This energy system does not require oxygen to produce ADP from ATP.  Creatine phosphate (which is stored in the skeletal muscles) is used to produce form ADP from ATP. This process is instant and the energy created is used and depleted almost just as fast, causing the athlete to fatigue faster. The goal when training this energy system is to use short bouts of exercise at a minimum volume (number of repetitions) to insure full recovery. As the athlete progresses through the training program the training load is increased not the volume (number of repetitions). This form of training (called Plyometric and or ballistic training) is used to increase the explosiveness of athlete, which increases the force that is produced during movement. Example of these forms of training are Box jumps, Medicine ball throws, and in Olympic lifting. This stress is beneficial to an athlete’s performance because by increasing the force that is produced during movement the athlete can run faster (by producing more force against the ground i.e. Box Jumps), which is referred to as improving the ground force reaction of the foot against the surface, which is essential to improving athletic performance. This energy system should be stressed in a conservative manor because the recovery time is longer than the duration of the energy systems use, and should be performed on a firm yet energy absorbent surface like rubber flooring.  The quality of the explosive movement is more important than quantity of repetitions of the movement.

The second energy system we are going to look at is the Anaerobic Glycolytic energy System, which uses glycogen stores from the muscle and blood glucose to produce energy. This is considered by many trainers (including myself) as the predominate energy system, which is used to produce energy to sustain movements that last 30 sec to 3 minutes. It does not require oxygen but produces lactate acid which causes muscles to fatigue and shut down. The goal when training this energy system is to improve the lactate threshold (which is the time that it take for the muscle to experience limitations due to the accumulation of lactic acid) the athlete. This is an important aspect of improving the muscular endurance of the athlete, which is the goal to decrease the chance of injury and increase their work capacity during competition. Strength training with a focus on limiting the recovery times 30sec to 1min between sets and exercises; also tempo runs (running at 70-80% effort for short distances less than a mile for repetition).

The third energy system we are going to look at is the Aerobic energy system, which uses oxygen to produce APD from body stored fat and skeletal muscle, making it the most complex of the three and the most labor intensive energy system. The Aerobic energy system is used during activities that last for relatively long durations, like 30 min to 1-2+hours. The goal of training this energy system is to improve the cardiovascular efficiency of the athlete. This form of training improves the work capacity of the athlete allowing them to train for longer periods reducing debilitating cardiovascular fatigue. This could be considered the foundation of improving the performance of the athlete. Steady state cardiovascular training such as distance runs between 1-3 miles (depending on the sport the athlete is training) can be used to train this energy system, and some forms of HIIT (High Intensity Interval Training) with recovery times that are limited to less than 1 minute between exercises.  

The goal of any training program should be to develop these energy systems and “train” them to produce the energy in an efficient manor during practice and competition so that energy is readily available to the muscles during physical activity.   All of three energy systems are interdependent of each other, but in most sports one energy system or a combination of two of the three are required to make things happen. This goes into the concept of sport specific training and how to create training programs that are designed specifically to produce the improvements in muscular endurance, cardiovascular fitness, and improvements in speed and power of the athlete. As your youth athlete enters the offseason training program’s make sure that EDS training is the foundation of their training program. 

Over the next few blog post I will be exploring how a training specific energy system can:                  

  • Improve Performance
  • Increase Weight Loss
  • Increase Muscular size and Strength

Your Comments are welcomed below!