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Strength, Power, Reactivity, & Speed Discussion / Organizing Training to Optimize Energy Demands
« on: June 03, 2009, 02:36:54 pm »
Recently I've take a very large interest in energy systems and their role in the setup of my workouts. I've found that I sometimes add too many elements into a work that tap into one or more energy systems, but using the 8min rule(I use 8-10mins depending) I feel that I'm not using my limited amounts of ATP optimally.
An example would be as follows:
1. Single leg RFI hops x 25s Duration: 25s Alactic bordering lactic
2. Single leg RFI hops x 25s Duration: 25s Alactic bordering lacticAlactic bordering lactic
3. Drops x5 Duration: 2-5s (actuall absorb time) ATP possible into Creatine Phospate by end of set
4. Straight leg bounds 20m Duration: 3-4s Creatine Phospate
5. flying 20m (20m lead) Duration: 5s Creatine Phospate
Now If I'm using the 8 min rule I have roughly 96 seconds between exercises (not including work time). Knowing that it takes roughly 15-20s at high intensity to fully deplete creatine stores, then after the bounds and sprints creatine stores are 25-33% depleted. Now take into account that it takes around 8 mins to fully replete creatine stores. So at minimum to start fresh on another rep I need 120-159s to be fully recovered (from an energy standpoint) to perform maximally between the bounds and sprints.
Im barely getting any recovery btw sprints, and if that is my goal then Im shortchanging myself. Add in the fact that for my RFI hops I will be depleting creatine stores before tapping into glucose as an ATP source. So now I have 4 elements in my 8 min cycle that are not being trained optimally.
My thoughts are that this setup has too much crammed into one session. I think that if using the 8 min rule is to be effective, energy demands need to be leveraged against each exercise. So a revamped schedule may look like this:
Workout #1
1. Single leg RFI hops x 25s Duration: 25s Alactic bordering lactic
2. Single leg RFI hops x 25s Duration: 25s Alactic bordering lacticAlactic bordering lactic
3. Drops x5 Duration: 2-5s (actuall absorb time) ATP possible into Creatine Phospate by end of set
Workout #2
1. Straight leg bounds 20m Duration: 3-4s Creatine Phospate
2. flying 20m (20m lead) Duration: 5s Creatine Phospate
3. Drops x5 Duration: 2-5s (actuall absorb time) ATP possible into Creatine Phospate by end of set
And within the workouts, it would make sense to alter the rests to optimize ATP replenishment. Longer rests btw two elements with high energy demands and a shorter rest after the drops.
This is obviously only taken from an energy standpoint. I'm not as educated on the rate of CNS fatigue, but I'd imagine it follows closely.
Thoughts?
An example would be as follows:
1. Single leg RFI hops x 25s Duration: 25s Alactic bordering lactic
2. Single leg RFI hops x 25s Duration: 25s Alactic bordering lacticAlactic bordering lactic
3. Drops x5 Duration: 2-5s (actuall absorb time) ATP possible into Creatine Phospate by end of set
4. Straight leg bounds 20m Duration: 3-4s Creatine Phospate
5. flying 20m (20m lead) Duration: 5s Creatine Phospate
Now If I'm using the 8 min rule I have roughly 96 seconds between exercises (not including work time). Knowing that it takes roughly 15-20s at high intensity to fully deplete creatine stores, then after the bounds and sprints creatine stores are 25-33% depleted. Now take into account that it takes around 8 mins to fully replete creatine stores. So at minimum to start fresh on another rep I need 120-159s to be fully recovered (from an energy standpoint) to perform maximally between the bounds and sprints.
Im barely getting any recovery btw sprints, and if that is my goal then Im shortchanging myself. Add in the fact that for my RFI hops I will be depleting creatine stores before tapping into glucose as an ATP source. So now I have 4 elements in my 8 min cycle that are not being trained optimally.
My thoughts are that this setup has too much crammed into one session. I think that if using the 8 min rule is to be effective, energy demands need to be leveraged against each exercise. So a revamped schedule may look like this:
Workout #1
1. Single leg RFI hops x 25s Duration: 25s Alactic bordering lactic
2. Single leg RFI hops x 25s Duration: 25s Alactic bordering lacticAlactic bordering lactic
3. Drops x5 Duration: 2-5s (actuall absorb time) ATP possible into Creatine Phospate by end of set
Workout #2
1. Straight leg bounds 20m Duration: 3-4s Creatine Phospate
2. flying 20m (20m lead) Duration: 5s Creatine Phospate
3. Drops x5 Duration: 2-5s (actuall absorb time) ATP possible into Creatine Phospate by end of set
And within the workouts, it would make sense to alter the rests to optimize ATP replenishment. Longer rests btw two elements with high energy demands and a shorter rest after the drops.
This is obviously only taken from an energy standpoint. I'm not as educated on the rate of CNS fatigue, but I'd imagine it follows closely.
Thoughts?