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I have mentioned in the Befit Method™ Philosophy to train on all energy systems.
It is the approach that our team recommends and is the foundation of our training
So What does that mean? Why Energy Systems?
Energy systems is how the body produces the fuel our working muscles need while maintaining homeostasis. It allows us to really understand the most important questions about acheiving optimal performance.
The truth is…
More Energy = Better Performance.
As stated by Dr. Yuri Verkhoshansky…(inventor of plyometric training)
“The role of an athlete’s strength and conditioning program IS NOT just to improve strength or conditioning…it is first and foremost to increase their potential to produce energy. This increase in energy is what provides the foundation for the athlete to perform their skill faster.
If you think in terms of power an athlete needs to perform the movement or skill faster with more velocity. If you think in the terms of endurance the athlete must be able to produce energy for longer.
In order to regenerate or maintain energy homeostasis during intense exercise energy expenditure, the body has three energy systems that differ in terms of how fast they can regenerate ATP (our cell energy source) and for how long they can regenerate it. The three systems are aerobic, alactic anaerobic and lactic anaerobic.
A simple way to think of energy systems is to observe a 100 meter sprint, a 400 meter sprint and the mile. The record for the 100 meter = 9.58s, (Alactic Anaerobic) the World Record for the 400m = 43.18s (Lactic Anaerobic) and the World Record for the mile = 3:43. (Aerobic). The longer the duration, the more that the aerobic process takes over.
We believe in training with the objective to increase overall physical preperation and performance. With the goal to improve overall performance it is best to focus on maximizing total energy production and to establish a balance between aerobic and anaerobic processes.
Energy systems are an integral part of human performance since they are the foundation for all motor work. To develop all energy systems allows you to maximize power and deliver over a greater duration. Although aerobic and anaerobic can’t always be addressed simultaneously it is important to address both since some sports will demand reletive contributions from both.
For More Details On The Science behind Energy Systems and Performance
Check out Joel Jamieson
©2013 | Chris Vlaun
One of the most balanced and effective workout circuit I have have ever experienced is the agonist-antagonist circuit. It creates an amazing pump because they not only drive blood into one muscle group but also into the opposing muscle group increasing blood flow into both opposing muscle groups. With AA circuits it is like you are performing a movement pattern then immediately following the set/exercise you are backing it up with the opposing movement pattern. For instance, you perform an upper-body pulling progression like a pull-up or bent row followed by a upper body pushing-progression.
It’s always effective to break out of same old training rituals since shocking the body will always stimulate change. To avoid plateauing I would often recommend a great agonist – antagonist circuit. Personally, I enjoy bodyweight AA circuits. Bodyweight circuits incorporate multiple muscle groups that will allow you to really challenge your cardiovascular threshold to keep the fire burning.
Here is a great body-weight AA circuit you can perform outdoors in a park.
210 Total Reps: (7 Rounds)
5 L Chin-ups (basically combines the chin up and hanging leg raise all-into-one)
5 Horizontal Bar Dips
If you really want to challenge yourself try to increase to Total Reps to: 300 (10 Rounds) Trust me, this one will get you gassed…
©2013 | Christopher Vlaun