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ENERGY SYSTEM

TRAINING
DE V ELOP PROG RE SSIONS FOR THE AL AC TIC ,
L AC TIC , AND AEROBIC ENERGY S YS TEMS .
TABLE OF CONTENTS

INTRODUCTION

03

OPEX GAIN

05

OPEX PAIN

08

OPEX SUSTAIN

12

GENERAL POPULATION AVATAR

15

FITNESS ENTHUSIAST AVATAR

18

ATHLETE AVATAR

21

PROGRAM DESIGN EXAMPLE

24

NEXT STEPS

27

2 ENERGY SYSTEM TRAINING


OPEX FITNESS
INTRODUCTION
OPEX Fitness is the industry-leading coaching education
platform and creators of a personalized fitness
methodology. Through our education, OPEX Fitness
provides coaches a platform to professionalize their
passion and develop the skills necessary to create a
successful and sustainable coaching career.

OPEX Coaching Education is rooted in individual


program design, OPEX Coaching Certificate Program
(CCP) Coaches master the art of program design
based on the specific needs of an individual client or
athlete. This document will include avatar based sample
programming for educational reference.

ENERGY SYSTEM TRAINING 3


ENERGY SYSTEM TRAINING
INTRODUCTION
Energy System Training (EST) is the interplay between
the body’s three energy systems. The three energy
systems are the alactic, lactic, and the aerobic system. To
simplify this OPEX refers to these three systems as Gain
(alactic), Pain (lactic), and Sustain (aerobic). In this guide,
we classify the energy systems based on the time domain
for simplicity’s sake, but the real categorization of which
energy system is being used is always based on the intent
of the training.

Coaches seeking the best results for their clients


must determine training intent and individualize
program design to achieve desired results. Our free
mini-course Coach’s Toolkit, teaches coaches how to
determine training intent through client goal setting
and assessment. Learn how to determine your client’s
training intent with Coach’s Toolkit.

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4 ENERGY SYSTEM TRAINING


OPEX GAIN

OPEX Gain refers to the alactic system, the body’s


simplest, most immediate and powerful energy source.
We use the term “Gain” to describe this system because
of the fact it is most often used in tackling absolute
strength adaptations, one-rep maximum lifts, or
increases in power output. The time domain lasts up to
twenty seconds.

OPEX Gain is the most widely used system by both


general population clients and athletes as well as a
staple of the OPEX System of Coaching. Learn the OPEX
System of Coaching with our free 30-day mini-course, the
Coach’s Toolkit and receive more than a dozen resources
to implement with your client immediately.

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ENERGY SYSTEM TRAINING 5


GAIN SAMPLE PROGRAMMING
BACK SQUAT

Week 1: Back Squat @ 30X1; build to a 1 rep maximum (Test)

Week 2: Back Squat @ 30X1; 5x5 sets @ 72% of 1 Rep Max, rest 3-4 minutes between

Week 3: Back Squat @ 30X1; 4x5 sets @ 78% of 1 Rep Max, rest 3-4 minutes between

Week 4: Back Squat @ 30X1; 3x6 sets @ 82% of 1 Rep Max, rest 3-4 minutes between

Week 5: Back Squat @ 30X1; 2x6 sets @ 85-86% of 1 Rep Max, rest 3-4 minutes between

Week 6: Back Squat @ 30X1; 1x7 sets @ 90% of 1 Rep Max, rest 3-4 minutes between

Week 7: Back Squat @ 30X1; build to a 1 rep maximum (Re-Test)

Notes: Each week the total volume and reps per set are decreasing as the percentage, load,
per set is increasing. As we increase the percentage of load relative to the client’s max, the
total volume needs to decrease. If we don’t adjust the total volume of reps performed, we
could risk tiring the client, fatiguing their central nervous system (CNS), or increase their
chance of injury due to heavy loads lifted under greater fatigue, both physical and neural.

6 ENERGY SYSTEM TRAINING


GAIN SAMPLE PROGRAMMING
DEADLIFT

Week 1: Deadlift @ 30X1; build to a 1 rep maximum (Test)

Week 2: Deadlift @ 30X1; 6x3 sets @ 70-73% of 1 Rep Max, rest 3 minutes between

Week 3: Deadlift @ 30X1; 5x3 sets @ 73-76% of 1 Rep Max, rest 3 minutes between

Week 4: Deadlift @ 30X1; 4x3 sets @ 76-79% of 1 Rep Max, rest 3 minutes between

Week 5: Deadlift @ 30X1; 3x3 sets @ 79-82% of 1 Rep Max, rest 3 minutes between

Week 6: Deadlift @ 30X1; 2x3 sets @ 82-85% of 1 Rep Max, rest 3 minutes between

Week 7: Deadlift @ 30X1; 1x3 sets @ 85-90% of 1 Rep Max, rest 3 minutes between

Week 8: Deadlift @ 30X1; build to a 1 rep maximum (Re-Test)

Notes: This model of progression could be called a “Linear Progression.” The load is increasing
and total reps per set are decreasing, similar to the back squat example. This is a great model
to help build an athlete towards a heavy single or three tough working sets by week six.

ENERGY SYSTEM TRAINING 7


OPEX PAIN

OPEX Pain refers to the lactic system, the system activated once the
alactic system has been depleted. At OPEX, we refer to this system
as “Pain” because of the lactic acid build up and the pain that is felt
in the muscles when working this energy system. OPEX Pain is an
unsustainable level of creating energy during work. We always want
to progress from power to endurance, this means starting around 20
seconds of work and moving to upwards of minutes of unsustainable
work.

With functional fitness competitions reaching such a high level of


intensity, athletes will win or lose based on their ability to perform work
in the lactic system. It is also important to understand that you must
develop the alactic system prior to moving into lactic work, and also a
well-developed aerobic system will allow for more effective training
and recovery of the lactic systems. If you are coaching competitive
functional fitness athletes, Mixed Modal is your ultimate guide, providing
coaches with sample OPEX Pain progressions for an athlete in any stage
of development along with progressions detailing how to peak athletes
for competition. Learn how to incorporate Energy System Training into
competition prep with Mixed Modal.

LEARN MORE

8 ENERGY SYSTEM TRAINING


PAIN SAMPLE PROGRAMMING
AIRBIKE

Week 1: AirBike, 60 seconds all out x 1 set (Test)

Week 2: AirBike, 12 seconds at very very hard effort every 2 minutes x 10 sets

Week 3: AirBike, 15 seconds at very hard effort every 2:30 minutes x 8 sets - aim for

3-4 RPM lower than last week

Week 4: AirBike, 20 seconds at hard effort every 3:30 minutes x 6 sets - aim for 3-4 RPM

lower than last week

Week 5: AirBike, 25 seconds at hard effort every 4 minutes x 5 sets - aim for 3-4

RPM lower than last week

Week 6: AirBike, 30 seconds at hard effort every 5 minutes x 4 sets - aim for similar

RPM lower than last week

Week 7: AirBike, 60 seconds all out x 1 set (Re-Test)

ENERGY SYSTEM TRAINING 9


Example of Bad Execution of a Training Session

Week 1: AirBike, 20 sec near all out every 3:30 min x 6 sets - maybe aim for 3-4 RPM
lower than last week

THE RESULT
1st set: 30 calories Notes: In this example, we see the client starting too hot. As
a result, they are unable to sustain 28-30 calories per set for
2nd set: 22 calories
the remaining five pieces. In this instance, the client is teaching
3rd set: 18 calories their brain that fatigued based effort is warranted when high
power output is called upon. This will also negatively affect fuel
4th set: 15 calories
utilization as the mechanisms needed to sustain output are not
5th set: 15 calories being properly trained due to repeated fatigue based sets.

6th set: 15 calories

Example of Good Execution of a Training Session

Week 1: AirBike, 20 sec near all out every 3:30 min x 6 sets - maybe aim for 3-4 RPM
lower than last week

THE RESULT
1st set: 20 calories Notes: In this example, the client shows great repeatability
from set to set. The pace was executed appropriately for the
2nd set: 20 calories
dose response. They gave a hard effort each set but, held back
3rd set: 20 calories a bit to ensure they could extend out that effort for all six
sets. While the pieces of work are not considered sustainable
4th set: 19 calories
sets past 20 seconds in this example, we still want great
5th set: 19 calories repeatability between efforts to properly train the Pain system.

6th set: 20 calories

10 ENERGY SYSTEM TRAINING


PAIN SAMPLE PROGRAMMING
ROW SPRINTS

Week 1: 500m row @ test pace (Test)

Week 2: 40 sec row @ hard effort; rest 6 min; x4 sets

Week 3: 40 sec row @ hard effort; rest 6 min; x5 sets

Week 4: 60 sec row @ hard effort; rest 7 min; x4 sets

Week 5: 60 sec row @ hard effort; rest 7 min; x5 sets

Week 6: 90 sec row @ hard effort; rest 9 min; x4 sets

Week 7: 90 sec row @ hard effort; rest 9 min; x5 sets

Week 8: 500m row @ test pace (Re-Test)

ENERGY SYSTEM TRAINING 11


OPEX SUSTAIN

OPEX Sustain refers to the aerobic system. This energy


system uses glucose and oxygen as its primary source of fuel.
The term sustain is used because the low tempo allows for
the work to be repeated without much rest. The time domain
of this system varies depending on the intent but, a common
example would be a 60 minute row or long-distance running.

Programing for OPEX Sustain is just one piece of aerobic


training. Coaches looking to maximize their client’s growth
will benefit from the Coach’s Toolkit -- a free 30-day mini-
course. In it, a coach will learn how to identify if developing
OPEX Sustain is inline with the client’s goals, assess where
they currently are, and provide the proper fueling to
maximize training.

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12 ENERGY SYSTEM TRAINING


SUSTAIN SAMPLE PROGRAMMING
ROWING

Week 1: Test 2000m row

Week 2: Row 5 x 1000m @ 1:50/500m (2 minutes between)

Week 3: Row 5 x 1200m @ 1:50 (2 minutes between)

Week 4: Row 4 x 1500m @ 1:50 (2 minutes between)

Week 5: Row 3 x 2000m @ 1:50 (3 minutes between)

Week 6: Retest 2000m row

* 1:50 split based off someone with a 6:40 2k Score

Notes: This progression nearly keeps a fixed amount of distance per session, roughly 6000
meters of rowing. However, each week the pace is maintained but the distance is extended
forcing the athlete to “extend” out his capacity at that pace. This all culminates with a 2000
meter row time trial on the sixth week.

ENERGY SYSTEM TRAINING 13


SUSTAIN SAMPLE PROGRAMMING
RUNNING

Week 1: 1 mile run for time (Test)

Week 2: Run 8 x 400m @ 1:20 (1:30 minutes between)

Week 3: Run 10 x 400m @ 1:20 (1:30 minutes between)

Week 4: Run 5 x 400m @ 1:20 (1:30 minutes between) + 10 x 200m @ 38-40 seconds (1

minute between)

Week 5: Run 6 x 400m @ 1:20 (1:30-2 minutes between) + 12x200m @ 38-40 seconds (1
minute between)* 1:50 split based off someone with a 6:40 2k Score

Week 6: 1 mile run for time (Re-Test)

*1:20 split based off someone with a 5:20 Mile PR

Notes: Just as the other energy systems, you want to progress this by acclimating the client
to more distance in their working sets. We see an increase from week one to week two
followed by a repeated total distance during week three, however, half of the distances ran
are in shorter increments at faster speeds. Week four has the same structure as week three
but total distance is increased. This culminates with a one mile time trial on week five.

14 ENERGY SYSTEM TRAINING


GENERAL POPULATION AVATAR

CLIENT: Laney Laney is a 45-year-old mother of two who has just

SEX: Female begun her fitness journey. Before joining her local
OPEX Gym she had participated in two years of
AGE: 45 years old
boot camp style group fitness but saw little results.
HEIGHT: 5'4" Laney wants to look better naked, improve her
WEIGHT: 155 pounds overall health, and increase her energy levels.

COACH NOTES
CONSULTATION SUMMARY

Coach/client relationship established for nine months


One to one consultation conducted monthly
Client goals based on general health and body composition

ASSESSMENT OVERVIEW:

OPEX BODY Overview


31% bodyfat
OPEX MOVE/WORK Overview
Rear Foot Elevated Split Squat: 35# 10 Minute Max Calories on the

Forearm Plank: 52 seconds AirBike Test: 75 calories


Side Plank (Right): 42 seconds
Side Plank (Right): 45 seconds
Glute Bridge (Right): 2:01
Glute Bridge (Left): 2:06

Was at a low RPM across, she felt nauseous upon completion)


The assessment indicates Laney is lacking isometric core strength
10 Minute Max Calories on the AirBike Test indicates Laney is lacking an aerobic base of fitness

PROGRAMMING OVERVIEW

To determine what programming was right for her, Laney’s Coach conducted a consultation and an
assessment. After the 10 Minute Max Calories on the AirBike Test, Laney felt nauseous, this was an
indication that her Sustain energy system needs work and prompted her coach to create the following
Sustain progression.

ENERGY SYSTEM TRAINING 15


NOURISHMENT OVERVIEW:

In support of Laney’s goals her coach created the following nourishment plan. Laney needs to go to bed
and wake up at the same time every day. To achieve this she is to cut off her electronic usage 60 minutes
before bed. Laney needs to consume 60% of her bodyweight in ounces of water per day. Her main focus is
on consuming three quality meals a day containing protein and veggies in order to achieve consistent blood
sugar levels. With each meal she is to chew 30 + times per bite to ensure proper digestion. Her breakfast
needs to be protein and fat biased with coffee consumption limited to one cup.

THE CONSULTATION | IDENTIFYING CLIENT GOALS

Laney has been working with her coach for nine months now. The duo meets monthly one on one to discuss
Laney’s progress, her goals, and motivations. During the initial consult, Laney said that she wanted to look
better naked, improve her overall health, and increase her energy levels. These goals have not changed. Her
Coach’s plan is to continue to build her Sustain energy system and isometric core strength, both of which he
noticed needed work during the assessment.

The Goal from the Client’s Perspective:


Look better naked, improve overall health, and increase energy levels.

The Goal from the Coach’s Perspective:


Improve isometric core strength along with her aerobic energy system.

THE ASSESSMENT | IDENTIFYING PHYSICAL LIMITATIONS

Laney’s Coach must first assess Laney’s physical limitations before proceeding to design her program.
Coach’s Toolkit teaches coaches to analyze client movement patterns before creating their program.
During the assessment, Laney’s Coach looked at patterns of movements for deficiencies and also relied on
information gathered from the consultation to identify if any movements cause the client pain.

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16 ENERGY SYSTEM TRAINING


Upon completion of the assessment Laney’s Coach determined that Laney lacked isometric core strength
and a base of the Sustain energy system. He determined this because Laney felt nauseous after the 10
Minute Max Calories on the AirBike test and could not hold her planks for an extended period of time.

THE PROGRAM | A PLAN CRAFTED SPECIFICALLY FOR A CLIENT’S GOALS

To reach Laney’s goals her coach will build her Sustain energy system. Her coach will do this through a
program on the AirBike. This program will start gradually and increase in volume. To build Laney’s Sustain
system the program will flirt with the limit of that system without ever reaching the limit and will slowly
progress in difficulty as her base increases.

Laney’s Sample Sustain (Aerobic) Programming:

Week 1: 15 minutes AirBike @ 50 RPM

Week 2: 15 minutes AirBike @ 50 RPM

Week 3: 10 minutes AirBike @ 52 RPM; rest 10 minutes x 2

Week 4: 10 minutes AirBike @ 52 RMP; rest 10 minutes x 3

Week 5: 8 minutes AirBike @ 54 RPM; rest 8 minutes x 3

Week 6: 8 minutes AirBike @ 54 RPM; rest 8 minutes x 4

ENERGY SYSTEM TRAINING 17


FITNESS ENTHUSIAST AVATAR

CLIENT: John John is a recent college graduate. He played sports

SEX: Male competitively through high school and participated


in bodybuilding recreationally through college with
AGE: 24 years old
mild exposure to olympic lifting. John wants to gain
HEIGHT: 5'11" strength, improve his aesthetics, and beat previous
WEIGHT: 180 pounds personal records on lifts.

COACH NOTES
CONSULTATION SUMMARY

Coach/client relationship established for 12 months


One to one consultation conducted monthly
Client goals based on gaining strength and body composition

ASSESSMENT OVERVIEW:

OPEX BODY Overview


11% bodyfat
OPEX MOVE/WORK Overview
Left scap limited slightly Deadlift: 385#
Right hip internal rotation limited slightly Back Squat: 295#
Squats well Bench Press: 215#
Toe touch good Power Clean: 235#
Active Straight leg raise right side limited Weighted Pull Up: 85#
Assessment indicates he needs to increase back squat and bench press to achieve structural balance.

PROGRAMMING OVERVIEW

Based on John’s training age his coach conducted an absolute strength and strength speed assessment.
John’s back squat and bench press showed a need for increased structural balance. This need for
structural balance along with John’s goal of gaining strength prompted his coach to create a Gain
progression.

18 ENERGY SYSTEM TRAINING


NOURISHMENT OVERVIEW:

To complement John’s goals of strength and body composition, his coach created the following nourishment
plan. John needs to make sure he is eating enough by counting his calories and ensuring adequate protein
intake. He also need to consume enough water per day, 60% of his body weight in ounces. Finally John’s
Coach recommends getting eight plus hours of sleep a night and consuming five grams of creatine and 25
grams of glutamine post training.

THE CONSULTATION | IDENTIFYING CLIENT GOALS

John has been working with his coach for a year with monthly consultations to track progress. John
mentioned in the initial consultation how he wanted to gain strength and improve his body composition.
Him and his coach are aligned on his goals, however John’s Coach is prioritizing structural balance before
they begin to build strength.

The Goal from the Client’s Perspective:


Increase strength and improve body composition.

The Goal from the Coach’s Perspective:


Improve structural balance.

THE ASSESSMENT | IDENTIFYING PHYSICAL LIMITATIONS

John’s Coach performs a routine assessment before designing his client’s program. During the assessment,
John’s Coach looked at patterns of movements for deficiencies along with his absolute strength.

ENERGY SYSTEM TRAINING 19


Upon completion of the assessment John’s Coach realized he was lacking structural balance along with
range of motion. This was determined based on John’s back squat and bench press. John’s limited range of
motion was determined through the OPEX Move assessment where Coach realized he had issues rotating
his left scap and internal rotation on his right hip was limited.

THE PROGRAM | A PLAN CRAFTED SPECIFICALLY FOR A CLIENT’S GOALS

To achieve structural balance and reach John’s goals his coach will program for the Gain energy system.
This program will include a back squat and a bench press. This program will start with slow tempo that will
increase as time progresses. Adequate rest is incorporated to let John recovery fully before beginning the
next set.

John’s Sample Gain (Alactic) Programming

BACK SQUAT

Week 1: Back Squat @ 40X0; 6-8 tough reps x 4-5 sets, rest 2-4 min b/t sets

Week 2: Back Squat @ 40X0; 5-7 tough reps x 4-5 sets, rest 2-4 min b/t sets

Week 3: Back Squat @ 30X0; 5-5-4-4-4, rest 2-4 min b/t sets

Week 4: Back Squat @ 30X0; 5-4-3-3-3, rest 2-4 min b/t sets

Week 5: Back Squat @ 20X1; 4-3-2-2-2, rest 2-4 min b/t sets

Week 6: Back Squat @ 20X1; 3-2-1-1-1, rest 2-4 min b/t sets

BENCH PRESS

Week 1: Bench Press @ 30X0; 8-8-6-6-4-4, rest 2-4 min b/t sets

Week 2: Bench Press @ 30X0; 7-7-5-5-3-3, rest 2-4 min b/t sets

Week 3: Bench Press @ 30X0; 6-6-5-5-4-4, rest 2-4 min b/t sets

Week 4: Bench Press@ 20X0; 5-5-3-3-1-1, rest 2-4 min b/t sets

Week 5: Bench Press@ 20X0; 4-4-3-3-2-2, rest 2-4 min b/t sets

Week 6: Bench Press @ 20X0; 3-3-2-2-1-1, rest 2-4 min b/t sets

20 ENERGY SYSTEM TRAINING


ATHLETE AVATAR

CLIENT: Bobby Bobby is a part-time athlete with goals to compete

SEX: Male in functional fitness. He has been training for 10


years including bodybuilding and functional fitness.
AGE: 27 years old
This has given Bobby a solid foundation of physical
HEIGHT: 5'10" fitness, but he needs to tailor his training to more
WEIGHT: 187 pounds sport-specific needs.

COACH NOTES

CONSULTATION SUMMARY

Coach/client relationship established for 18+ months


Consultations conducted monthly
Client goals are to compete in functional fitness

ASSESSMENT OVERVIEW:

No movement deficiencies identified in movement screening


OPEX WORK Overview:
Deadlift: 515# Snatch: 235#
Back Squat: 425# 60 minute row: 16,543m
Front Squat: 375# 2k row time trial: 6:58
Clean and Jerk: 315# 60 second AirBike: 48 calories
Testing indicates that the client has a strong absolute strength and aerobic base to support his Pain training
and improvement.

PROGRAMMING OVERVIEW

Bobby’s Coach conducted a thorough consultation and assessment to get a proper understanding of his
current levels of fitness. The results indicated that he has a good base of absolute strength and aerobic
capacity. His coach created the following Pain program to prepare him for the sport-specific needs of
competitive functional fitness.

ENERGY SYSTEM TRAINING 21


NOURISHMENT OVERVIEW:

Since Bobby’s goals are sport specific Bobby’s Coach created an in depth nourishment for his needs. Like
with all nourishment plans the foundation begins with ensuring that Bobby goes to bed and wakes up at
the same time everyday paired with eight - nine hours of uninterrupted sleep. To assist with this Bobby
has to cut off electronic and blue light exposure an hour before bed. A highlight of Bobby’s nutrition plan
is a focus on macronutrient requirements. Bobby needs to consume 3100 calories a day which is broken
up between 375-400 grams of carbohydrates, 195-200 grams of protein, and 80 -85 grams of fat. Out of
these macronutrients 60-80 grams of carbohydrates and 20-30 grams of fast digesting protein should be
consumed up to an hour post workout.

THE CONSULTATION | IDENTIFYING CLIENT GOALS

Bobby has been working with his coach for a year and a half. The two of them meet monthly to discuss
how Bobby’s training is progressing and if any changes to the program need to be made. During the initial
consult, Bobby said that it was his goal to compete in competitive functional fitness, this goal has not
changed. The lofty nature of this goal requires a lot of time and effort from Bobby. Bobby’s Coach plans to
prepare him for the sport-specific needs of functional fitness by building his Pain energy system.

The Goal from the Client’s Perspective:


Compete in competitive functional fitness.

The Goal from the Coach’s Perspective:


Prepare for sport-specific pain activity.

THE ASSESSMENT | IDENTIFYING PHYSICAL LIMITATIONS

Before working with any client a coach must assess their movement patterns, this remains true even with
competitive athletes. Coach’s Toolkit teaches coaches to look at movement patterns before analyzing
specific parts. Bobby was no exception, his Coach looked at patterns of movements for deficiencies
analyzing specific parts of a movement.

Learn to properly fuel your clients training with the Nourishment


Module of Coach’s Toolkit a free 30-day mini-course introducing you to
the OPEX System of coaching. Sign-up for the Coach’s Toolkit, today.

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22 ENERGY SYSTEM TRAINING


After completing Bobby’s assessment his coach found that Bobby had no movement deficiencies. The
results of the assessment also showed that he possessed the prerequisite levels of absolute strength and
Sustain capacity necessary to train the Pain system.

THE PROGRAM | A PLAN CRAFTED SPECIFICALLY FOR A CLIENT’S GOALS

In order to reach Bobby’s goal of competing in competitive functional fitness, his coach designed a program
specifically to build his Pain system. This program will increase the system’s limit by slowly building volume
and time.

Bobby’s Sample Pain (Lactic) Programming:

Week 1: 40 seconds AirBike @ hard effort; rest 6 minutes x2

Week 2: 40 seconds AirBike @ hard effort; rest 6 minutes x3

Week 3: 40 seconds AirBike @ hard effort; rest 6 minutes x4

Week 4: 60 seconds AirBike @ hard effort; rest 7 minutes x2

Week 5: 60 seconds AirBike @ hard effort; rest 7 minutes x3

Week 6: 60 seconds AirBike @ hard effort; rest 7 minutes x4

ENERGY SYSTEM TRAINING 23


PROGRAM DESIGN EXAMPLE
CONCURRENT TRAINING

It is possible to incorporate all three energy systems into a week-long


program (Concurrent Training). Before incorporating all three energy
systems into one week of training a coach needs to make sure that this
incorporation is warranted for the specific client. To do this a coach
must conduct a thorough consultation and assessment, as taught in
Coach’s Toolkit, before creating the program. The following program is
an example of what incorporating all three energy systems into one
week might look like.

MONDAY TUESDAY WEDNESDAY FRIDAY SATURDAY

A, B, C (Gain) Sustain A (Gain) A (Gain) A, B, & C (Gain)

D (Sustain) B (Pain) B (Sustain) D (Pain)

24 ENERGY SYSTEM TRAINING


One Week of Sample Programming:

MONDAY TUESDAY

A. Paused squat snatch cluster, 1.1 - work to 2 sets @ 85% sustained aerobic power:
a tough set 30 seconds thrusters @ 95#
30 seconds rest
B. Back squat, 3 reps @ 85% of Max x 3 sets, 30 seconds AirBike
3-4 minutes 30 seconds rest
30 seconds burpees to 6” Overhead
C. Every Minute on the Minute x 10 30 seconds rest
minutes: 30 seconds rowing @ damper 10
5 minutes - 2 strict ring muscle-ups 30 seconds rest
5 minutes - 1 strict handstand push up to 30 seconds power clean @ 95#
deficit every 30 seconds 30 seconds rest
30 seconds AirBike
D. 5 sets: 30 seconds rest
1 minute row @ 85% / sustained aerobic 30 seconds burpees to 6” Overhead
power 30 seconds rest
1 minute walk 30 seconds rowing @ damper 10
1 minute AirBike @ 85% / sustained aerobic 30 seconds rest
power +
1 minute walk 10 minutes recovery
+
1 set @ 85% sustained aerobic power:
60 seconds hang squat clean @ 95#
60 seconds rest
60 seconds heavy sled push
60 seconds rest
60 seconds rowing @ damper 10
60 seconds rest
60 seconds shoulder to overhead @ 95#
60 seconds rest
60 seconds heavy sled push
60 seconds rest
60 seconds rowing @ damper 10
60 seconds rest
60 seconds hang squat clean @ 95#
60 seconds rest
60 seconds heavy sled push
60 seconds rest
60 seconds rowing @ damper 10

ENERGY SYSTEM TRAINING 25


WEDNESDAY THURSDAY

A. Deadlift @ 11X1, 3 reps x 3 sets, 2 OFF / REST


minutes - reset between reps, start @ 365#,
add 10-20#. per set, not touch-n-go (*Male
client’s PR is 515#)

B. AirBike, 25 seconds near all out every 4


minutes x 5 sets - aim for 3-4 RPM lower
than last week

FRIDAY SATURDAY

A. Deadlift @ 11X1, 3 reps x 3 sets, 2 A. Squat clean cluster, 1.1 - work to a


minutes - reset between reps, start @ 365#, moderate set - nothing near failure
add 20# per set, not touch n go
B. Front squat, 3 reps @ 85% of Max x 3
B.10 minutes @ 85% sustained aerobic sets, 3-4 minutes
power:
Squat snatch @ 135# - 1,2,3,4,5,etc. C1. Dumbbell push press @ 40X0, 6-9 reps
Burpee ring muscle-ups - 1,2,3,4,5,etc. @ 75/hand x 3 sets, 1 minute
—2:30 minutes rest
5 minutes AirBike @ easy pace C2. Strict pronated chest to bar @ 21X0, As
—2:30 minutes rest Many Reps as Possible unbroken x 3 sets, 1
minute
10 minutes @ 85% sustained aerobic power:
18 wall balls @ 20# to 10ft
D. AirBike, 25 seconds near all out every 4
9 deadlifts @ 155#
minute x 5 sets, aim for 3-4 RPM less than
6 hang power cleans @ 155# the previous week
3 shoulder to overhead @ 155#
—2:30 minutes rest
5 minutes of rowing @ easy pace
—2:30 minutes rest
SUNDAY
10 minutes @ 85% sustained aerobic power:
50 Double unders
OFF / REST
50’ right arm dumbbell overhead walking
lunge @ 50#
50 Double unders
50’ left arm dumbbell overhead walking
lunge @ 50#
—2:30 minutes rest
5 minutes AirBike @ easy pace

26 ENERGY SYSTEM TRAINING


NEXT STEPS
Understanding Energy System Training and how to program it is
fundamental knowledge for any professional coach. But, before a
coach can program Energy System Training they need to be able
to assess a client’s current ability and goals. Only after a thorough
consultation and assessment can a coach create a program that
progresses a client to their goals through the accompanying energy
systems. Learn how to conduct an in-depth consultation and
assessment with our free 30-day mini-course, Coach’s Toolkit. Sign
up for the Coach’s Toolkit today and take the first step towards
becoming a professional coach.

SIGN UP

ENERGY SYSTEM TRAINING 27