Exploring Fitness Directions
So far, some of what we have covered includes energy systems, movement, exercise modalities, sequencing modalities and more. Today we cover how to integrate these together and possible scenarios one can experience by having the right fitness components in your workouts.
How do workout sample programs look?
1. Speed/Power Athlete – training for events that conclude in under 60 seconds (energy system) (modality).
The power athlete must develop the ATP-PC system, or also commonly called the phosphagen system. This system has very few steps necessary to unleash huge stores of energy in a very short period of time, and requires the most steps to replenish and be restored to full capacity. Not only does this this system peak fast and drop in effectiveness very quickly, to develop properly it must be repeated many times. After a maximum of about 6-8 seconds the Anaerobic Glycolytic (AG) system really starts to be noticed. That tremendous “burn” you feel is this system peaking in the 25 to 75 second range. So the power athlete must take this into consideration while training. Shot putters, discus throwers, and Olympic lifters don’t have to worry about the AG system, those events last about 2-5 seconds. The 200 meter, 400 meter and 400 meter hurdles, 50 and 100 meter swimming events do have to worry about the AG system. It is quite probable that every event lasting less than about ten minutes will require repeated efforts of intervals.
Picking your modalities is the key, and MUST include the discipline within which you are training; if you are swimming you must swim, sprinting you must sprint. Plyometric exercises are an absolute necessity. Resistance exercise is critical, and should be in the form of repeated calibrated efforts, with a cap on the duration of the effort AND a rest to work ratio from 3 to 1, up to around 20 to one. For instance, when peaking for a 200 meter race, one might be able to only complete one effort every ten minutes at >98%. Regardless of marketing in fitness videos, human metabolic efforts are very limited by recovery time. You can’t peak anaerobic systems with a 1 to 1 rest to work ratio, Tabata or not, it can’t be done period.
Plyometrics are jumps and throws, and are always ballistic involving bouncing explosive movements. To be effective and peak, times need to be limited to under ten seconds, and rest to work ratios need to be at least 5 to 1, no more than 5-6 sets.
Weights and resistance exercise should be in the form of explosive Olympic style lifts, power cleans, hang cleans, clean and jerks, power clean and jerks, lunge jumps, dumb bell jumps and snatches. To peak, the sets need to be under 7 seconds, since FORM BREAKS ARE VERY DANGEROUS. Your rest to work ratio should be any where from 3 to 1, up to about 20 to 1. Again, you can’t peak anaerobic systems with a 1 to 1 rest to work ratio!
2. Power/Stamina Athlete – training for events and sports where repeated high level effort is required, most team sports, racket sports, fighting sports, (movement, sequencing modalities (athletic skill set development), energy systems).
The power/stamina athlete has to train for repeated bursts of effort, sometimes of various duration, and there is usually much more in the athletic skill set to learn. You are learning the subtle nuances of a sport, including rules and regulations as well as technique. All energy systems need to be developed. While the endurance aerobic system is developed in the speed/power athlete, this is merely to enable training and recovery to take place faster.
The power/stamina athlete has to deliberately develop this system, as a derivative of the more important anaerobic systems. Power and performance may be called upon, or face immediate defeat or losing the game for your team mates, an ignominious position. Much of the training from the speed/power athlete applies here, but some 2 to 1, 1.5 to 1, and even 1 to 1 rest to work ratios are necessary. It is very difficult to cover a receiver all game long, always reacting and hoping anticipation can replace some of the effort, otherwise needed to prevent completions and touchdowns.
3. Adventure Racer – Outdoor competition lasting multiple hours (Movement, sequencing modalities (multiple athletic skill set development), energy systems)
First, for this athlete, one must be very clear what events and disciplines are embedded in the event as a whole. Practice will be critical in moving with economic efficiency. The type of training for the power/stamina athlete, will apply here as an adjunct to Aerobic Energy System development. This athlete will find it necessary to have the brute strength to complete tasks, and the endurance to finish. There is a delicate balance between too much muscle mass and not enough. Clearly, too much muscle mass is preferable, since a finish is possible, but if you don’t have the strength to climb a rope, your competition may be finished, if completion of all embedded events is an absolute requirement. If not, the question is whether you came overcome the time penalty usually assessed.
The adventure racer will need some periodic multi-hour days in various disciplines once a week or up to once every two weeks, this eclipses the power/stamina workout in importance, yet the power/stamina workout is absolutely necessary. At times there is NO REST PERIOD, since there isn’t during the event. Time keeps ticking, whether you are moving or not! The power/stamina work out rest to work ratios, are from no rest to 3 to 1. Plyometrics should be done sparingly, if at all, instead incorporating slower classic weight lifting, that most gym rats are familiar with.
4. Endurance Athlete – Marathoners, swimmers, cyclists, triathletes, ultra endurance, through hikers, trekking. (Energy system, exercise modalities)
With the straight up endurance athlete, cardio is king, but to qualitatively increase exercise capacity and to most importantly tune the skeletal muscles, long repeats, such as 800 meter runs, should be done. Long Slow Distance (LSD) efforts at sub maximal effort levels are important, these need to be done in all of the disciplines in the event. This promotes fat burning, critical to finishing. LSD is not meant to be done at full throttle. You should be able to talk while doing LSD. Your training will have a gap in intensity. Minimize medium and mediocre efforts, so called “junk mileage.” At the higher intensities, which should never go into the ATP-PC system, several minutes per repeat should be done, when junk mileage is eliminated that gap leads to almost all LSD training. The repeats should emphasize the slow fast principle, where the second half of the repeat is finished faster than the first half.
It is questionable whether extreme endurance training is something that makes you healthier, evidence suggests it isn’t. Thin may be in, but sick or damaged is not. I am dedicated to wellness, which includes health and fitness. Pursuing absolute endurance performance degrades fitness, compromising anaerobic energy systems, muscle mass, flexibility and incredibly sometimes even cardio health! Aerobic exercise is very important, just not at the expense of other weighted variables. If you are able to hike 4 to 5 hours straight with a pack, you should feel satisfied, this is the sort of activity our ancestors did, only now is that called “exercise.”
Using the Integrated Athletic System (IAS) system will allow you to engage in these types of training regimens, with some modifications, specific to what you are doing. Elite results requires elite training and carefully considered refinements. The IAS system is the best system for the multi-discipline speed/power, power/stamina athlete or adventure athlete. I have tried many systems, over decades. Only utility and quality was taken from these systems. Where necessary, new sequences multi planar movement modalities and compounded exercises were integrated to produce amazing results. The IAS system is the new way to the zenith of fitness and functional capability.
Holiday Eating Or Feeding?
Do you remember what you ate Thanksgiving? The average American consumed between 3000 and possibly more than 4500 calories, this last Thanksgiving. Sadly this may not be limited to just this day, have you looked around at your fellow Americans lately? The best strategy to avoid excessive consumption and not insult anyone who brought holiday food, is to take ONE bite, or a partial bite of all dishes, so you can say, “yes I tried your casserole.” This is the only way out of sticky holiday situations, regarding food, family, and friends, or don’t be there. Remember, most Americans are overweight, obese or morbidly obese. You have no right to expect them to understand your desire to put the brakes on feeding.
Selected December Activities
December 2, 4:30 PM MST
exclusively on KDNK
A Weight Off Your Shoulders,
Interview with Barry Chapman
From the Hope Center
December 6 5PM MST
Summit For Life Up Hill Race
December 7, 10AM MST
A Day Of Infamy Snowshoe Race 8K
Sunlight Mountain Ski Resort
Glenwood Springs CO