Ken Grace
Chabot College

Anaerobic Alactic Speed Work (True Speed & Power) 1 to 7 seconds

The energy for movement in the first 7 seconds comes from the splitting of ATP (adenosine triphosphate) into ADP (adenosine diphoshphate) and phosphate (P). Creatine Phosphate (CP) is then split to resynthesize ADP back into ATP. No oxygen is used with this energy system. High intensity work (power) utilizes the anaerobic alactic system. This typ of training must take place when fatigue is not present. Most athletes require 48 to 72 hours of rest with low intensity before performing maximum speed or power work again. It is essential that the central nervous system be fully recovered before starting the next set. Proper nerve patterning will not occur if fatigue is present. Speed training should not be preceded with any other training but the standard warm-up. Speed or power training should stop when maximum or near maximum speed cannot be achieved or maintained.

Training the Anaerobic Alactic System

The high end of the total distance run in one session is for advanced athletes

The time period for ATP and CP resynthesis is 50% for 30 seconds, 1 minute = 75%, 90 seconds = 80%, 3 minutes = 98% You must allow for adequate recovery if you want high quality work!

Anaerobic Lactate Work

The next demand for energy comes from the Anaerobic Lactate System (also known as Glycolysis). The breakdown of glucose (sugar) is used to produce 2 to 3 ATP. Ultimately the system shuts down around 60 to 90 seconds due to the accumulation of hydrogen ions (H+) that make the muscle cell acidic. The muscle cannot function in a highly acidic environment. No oxygen is present utilizing this energy system. High lactate tolerance work should only be done twice a week during a non-competitive pre-competition phase of training. The methods to improve speed and speed endurance, whether it is anaerobic alactic work or anaerobic lactate, are very intense and fatigue the central nervous system. The optimal volume depends on the athlete?s background but generally the total volume is low.

Training the Anaerobic Lacate System

The high end of the total distance run in one session is for advanced athletes

 

The Aerobic System

The aerobic system is highly trainable. In the aerobic system, pyruvate (from Glycolysis) and fatty acids (stored fats) are oxidized to create energy for movement. The aerobic system produces 36 to 37 ATP. The aerobic system is a very efficient producer of ATP compared to the anaerobic system. All energy systems are always available for operation instantaneously. A higher level of aerobic conditioning supports higher levels of intensity and effectively postpones the point at which the muscular action becomes totally anaerobic, with the resulting production of inhibiting lactic acid and hydrogen ions (H+). This type of training stimulates the development of mitochondria in the active muscle cells, increases heart volume, the capillary network feeding the active muscles and the heart, blood volume and hemoglobin content.

Training the Aerobic System