Energy System Training 101: Simple Program Design Strategies for Coaches

As a coach, your foremost responsibility is crafting training programs that facilitate clients in achieving their desired goals. Energy system training can, however, present a complex challenge. With numerous methods for incorporating metabolic conditioning, creating a program that efficiently targets each system without overwhelming yourself as a coach can be demanding.

To simplify energy system training, we break it down into three primary energy systems: ATP-CP, glycolytic, and oxidative. Although these systems function concurrently during physical activity, adopting a simplistic approach that emphasizes biasing one system through training proves to be more practical. While individual differences in physiology, training history, and lifestyle factors may affect the prescription of each energy system, adhering to core principles enhances the likelihood of achieving the intended energy system response.

 

Individualized Approach: Universal Coaching Principles 

The essence of coaching principles transcends all boundaries, enabling you to effectively guide individuals irrespective of their unique characteristics. By embracing the individuality of each client, you gain the ability to coach anyone successfully. Acknowledging their physiological nuances, training background, and lifestyle considerations enables the development of tailored training programs, maximizing the chances of achieving desired outcomes.

 

OPEX Gain

ATP-CP: Resistance Training for Gains 

The ATP-CP system promptly provides energy for intense activities lasting up to 10 seconds. It relies on stored creatine phosphate (CP) to rapidly generate ATP, making it indispensable for high-intensity pursuits like sprinting and weightlifting. Incorporating resistance training into the program effectively targets this system, amplifying performance in activities reliant on bursts of power.

 

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