The Importance of Understanding Energy Systems

Some clever and consistent readers might recognize this post from a couple months back. I believe, however, that understanding energy systems is essential to training athletes safely and effectively. Coaches that lack a basic knowledge of physiological responses to training and are unable to apply that knowledge are setting up their athletes for failure, at best, injuries, at worst. This is why we decided to place this post FIRST in our series for football players. I challenge to you, as you read this post, think about: a) the typical football conditioning sessions (football camps, practices, etc.)

b) contemplate the actual energy demands of the different positions, for example a running back has far different needs than a linebacker. Does it seem logical to train them the same way?

c) how can current football training sessions be adjusted to be more effective and allow for the desired physiological adaptations required by the various positions.

Let's dive in!

Energy systems training, or EST for you acronym lovers, has come to the forefront of SAPT's training programs for our high school athletes as new research has manifested about the importance of specifically training those systems. I advise you to grab a cup of coffee, this is a heavy one! (no pun intended)

Definitions first.

ATP- the currency, if you will, of energy within the body. ATP (adenosine triphosphate) is an adenosine molecule with three phosphate molecules attached. The bonds that hold the phosphate molecules to adenosine are considered "high energy" bonds, meaning when they're broken a large amount of energy is released. This energy is harnessed by the cells within the muscle to drive function (aka: contractions). Simply, ATP makes muscle contraction possible and thus the glorious thing we call athletic movement. (And, well, movement in general.) The soon-to-be-mentioned energy systems regenerate fresh sources of ATP (through metabolic processes not important to know at this point) and their ability to produce ATP varies upon the duration of the exercise, the length of the recovery period, and the number of activity bouts. THIS IS IMPORTANT TO UNDERSTAND.

PCr/Alactic system- Provides immediate energy. The first couple explosive steps during a sprint or the clash of a tackle on the line, the alactic system kicks into gear. it's important, for example, for football conditioning programs to include exercises that challenge the alactic system. (think jumping drills, acceleration drills, MB throws, etc.) Thankfully, near SAPT Fairfax, we have a turf field that we can perform running drills for our youth athletes.

*note* PCr stands for phosphocreatine. This is a molecule each of phosphate and creatine. The bond between them is weak, and the creatine will quickly relinquish it's phosphate to reform the ATP. It's part of that metabolic process I mentioned earlier. So, theoretically, an athlete that can replenish PCr faster, can use their alactic system to a greater capacity.

Glycolitic/lactic system- Provides intermediate energy. For example, in a 100 m race, the alactic provides for first 6-10 seconds and the glycolitic takes over as the predominate source of ATP production for the remainder of the sprint. Or, in a prowler race, the second pass is entirely glycolitic.

Aerobic system- Provides long-term energy. This can be anywhere from taking a long, leisurely walk with your dog, to the brief rest period on the field between plays. Technically, watching TV is an aerobic activity since all your energy is being produced by the aerobic system. But, for purposes of this post, we'll consider aerobic system as the energy provider for the recovery time betwixt exercise bouts in athletics.

The initial thought was that energy systems turned on successively: the alactic system fired up it's ATP production for the first 6 seconds or so, then the glycolytic system took over until the 90 second mark, followed by the aerobic system for any activity lasting longer than 90 seconds. Recent research disproved this and demonstrated that all systems are working simultaneously full tilt to produce ATP as fast as they're capable of from the outset of activity.

The amount of ATP a system can contribute is dependent upon the power of the system and it's capacity. 

Power = the rate which a system turns on and can produce ATP. The alactic system can start up the quickest, which is why it contributes so much at the onset of activity, while the aerobic system is a bit slower to get rolling.

Capacity = duration at which the energy system can produce ATPs at a given activity level.  The alactic system can produce a lot of ATP at a high level of activity, but only for short while; in contrast the aerobic system sustainably produces the most ATP at lower levels of activity. Which is why one can't just sprint forever: the activity level exceeds the capacity of the alactic system to keep up with the energy demand. (good thing breathing doesn't exceed the aerobic system's capacity!)

The 1999 study but Parolin et al. asked the subject to perform three, 30 second sprint bouts on a bike followed by 4 minutes of recovery. The researchers sought to discover what was going on at a cellular level. One would postulate that the glycolitic system would be the predominate supplier of energy correct? Hold onto you hats, the curious researchers found that, over the course of those sprint bouts, the glycolitic system's contribution decreased! Check out this graph from the study:

First bout on the left (A) and the last bout on the right (B). "Oxidative phosphorylation" = aerobic system

As you can see, the alactic system still provides the bulk of ATP for the first 6 seconds or so of the sprint, but the aerobic system steps it up in the last sprint and the glycolitic's contribution is paltry at best. It's suggested that the accumulation of the glycolitic by-products limits it's ability to continue functioning, thus the aerobic system is tapped into in order to supply the ATP. There's another study here demonstrating similar effects if you care to check it out.

Ok, geeky strength coach, how does this relate to me and my training? A majority of sports, outside of the endurance sports (cycling, cross country, swimming, etc.) consist of short, intense bursts of activity followed by longer periods of rest. Think of football player: the actual play lasts somewhere between 5-15 seconds, followed by 1-3 minutes of mulling around. Same thing with any other field player, soccer, lacrosse, field hockey, football, etc. are all short sprints followed by longer periods of low intensity jogging.

Even lifting is an alactic/aerobic sport!

Gotta recover from that pull!

If a majority of athletes rely on the alactic and aerobic systems for energy production, why employ training methods like windsprints, suicides, and sprinting 400s, usually I might add, utilizing little to no recovery? Training the glycolitic system (which all these methods tend to do, since the activity bouts are usually longer than 10 seconds with inadequate recovery) actually hurts these athletes. Without a well-developed aerobic system, the athlete has no choice but to dip into the glycolitic system for energy production over repeated bouts of activity, and as demonstrated, the glycolitic system is limited because of the build up of by-products. Fatigue and decreased power output are the only options at this point. Not good.

Since this month's articles are dedicated to training football players, which are, conveniently,  power athletes. This information is a game-changer when it comes to training.

Remember the PCr from up top? The essential ingredient to a high-capacity alactic system? Guess what replenishes PCr the best during the recovery periods... the aerobic system. Not only does the aerobic system contribute ATPs, it indirectly supplies ATP by helping out the alactic system by providing it the substrate (PCr) it needs to function. Power athletes NEED a solid aerobic base in order to perform at a high-intensity level without fatiguing before the end of the game/match.

Whoa, now, Kelsey, it sounds like you're advocating long-distance running for power athletes. No, I'm not. Let's be clear, a jog now and then won't hurt (especially if it's a REEEEALLLY nice day) but it should NOT, I repeat NOT, be the main focus of aerobic training. This especially applies to athletes that already stress their joints repeatedly during their sports.

I would qualify that as "stress" on their joints.

At SAPT, we help build the aerobic base, then back off to a maintenance level while focusing on the power/strength component of athletic preparation for our high school athletes. I wrote about the benefits of training sprint work here.

To build the aerobic foundation, at SAPT we like to throw in cardiac out put circuits as a joint-friendly conditioning for our high-impact athletes (football and rugby players). Since this post is insanely long already and Steve did a spectacular job of explaining and providing samples of cardiac output circuits, I shall direct you here. The biggest take away is this little gem:

Perform the following in circuit fashion, keeping your heart rate roughly in the 120-150bpm range. Many people like to get way too crazy with these and push their heart rates through the roof (due to all the rage of high intensity training). Resist this urge, and take a moment to rest if your heart rate shoots above the desired range.

That keeps the athlete OUT of the glycolitic system's domain and in the alactic (the exercises) and aerobic (rest in between). Ladders are another great way to train your aerobic system without stressing the joints too much and build strength.

Another option is High-Intensity Continuous Training, or HICT. Once again, my amazing other half has a post on it (video included! Bonus!) here. AND here should HICT tickle your fancy.

Am I saying that you should never run repeated sprints? No, especially if you're a track athlete, but for the power athletes, maintaining a solid aerobic system while training strength will produce ideal effects.

Main Points to Remember:

- If you're a power athlete, the bulk of your conditioning work should focus on building the aerobic system through cardiac output circuits, ladders, or sprints/hill sprints (with full, adequate rest). A little goes a long way, so don't go crazy and sacrifice your strength for your aerobic training. Once the foundation is laid, one or two training sessions a week (max!) should be dedicated to training the aerobic system (especially if the sports season is in play, in that case, athletics will take care of most of it). This is a point that's going to go against the football grain; more is NOT better (we'll be elaborating on that later in the month). I see so many coaches running their athletes into the ground; it's not going to make them better football players.

- The glycolitic system is not evil, and still needs to be respected, however, training modalities that rely on the glycolitic system (repeated sprints/exercises with little to no rest) are not as useful to power athletes a) do not mimic most athletic energy demands, b) cause fatigue faster (thus masking true fitness or strength) and c) due to fatigue during the training session, injuries are more likely.

- It's still all about strength!

SAPT Tackles Strength and Conditioning for Football

Question: What is the first sport to come to mind when you hear the words, "power," "explosive," "speed," "agility," or "brute strength?" Why, America's favorite: FOOTBALL!

SAPT, with our impeccable timing post-Super Bowl, will be highlighting strength and conditioning for football players this month. We have a fantastic wealth of information that we're going to throw out there. It's likely that you'll find a lot of the conventional training techniques for football players (pro level all the way down to little league) will be stood on their heads and punted down the field by the SAPT coaches. We're not purposely trying to be revolutionary, but most of the typical "traditional" methods of training are woefully out of date. We hope to enlighten, challenge, and encourage football coaches and players to maintain an open mind as they read our posts this month and perhaps, we'll be able to show you more effective, safe, and efficient training methods.

This month you'll read about energy system training, position specific training for offensive and defensive players, concussion prevention and mitigation, tackling techniques, shoulder and hip care for quarterbacks and kickers, as well as a few surprising posts that include breathing patterns and yoga (WHA???).

We invite you to read the blog this month and see what can create and unstoppable football machine!

3 Tips for Pre-Season Conditioning

Today's post is a brain explosion from Goose Osorio:

It’s no big secret that most people HATE running; this goes for majority of athletes as well. However running is essential to most sports and may hinder performance if not trained properly or at all. Here are a couple of conditioning tips for athletes who may not be the most fond of running but need to stay in shape:

1. Prowler

WARNING: Prolonged use of the prowler may induce Prowler Flu!

Whether you do pushes or drags, the prowler is going to give you the most bang for your buck! It’s a versatile tool which can be used on almost any surface (road, track, grass, gravel, turf, and carpet). It can be used for speed development and work capacity improvement (conditioning). And as far as time efficiency goes, all you need is 10 minutes with a prowler to get a good workout. Here are a couple of ideas for prowler workouts:

-Push/Drag Every Minute on the Minute for 5-15 minutes

-Drag down, Push back for 15-30m

-High Handle Push to Low Handle Push

-Lightweight Drag/Push for Speed

-Heavy Drag/Push

2.  Hill/Bleachers

My coach used to call these workouts “speed work in disguise”, they’re great off season conditioning tools because they improve both cardiovascular and anaerobic capacity. Hill workouts are fantastic for practicing maintaining an appropriate stride length when you’re in a fatigued state. Also, bleachers are useful for working on maintaining stride frequency, that is, how fast your feet make contact with the ground, when fatigued. Both of these modalities require a higher amount of force production per step than sprints on a flat surface.  These are apt for athletes who don’t have a training facility, however they are dependent on weather conditions. I would advise against doing either an a rainy or snowy day.

**Also worth noting, when doing hill or bleacher workouts, take your time on the way down. The descent portion of these workouts can increase the risk for injury at both the ankle and the knees. Both joints are placed in vulnerable positions, especially when fatigued. Take your time on the way down and go wild on the way up.

3. ERG/Bike

Who said cycling would make your legs shrink???

If your back is against the wall on a snowy day and you desperately need to work out, cardio machines are a suitable option. The ability to control the intensity and monitor your power output (RPM) are rare qualities which make machines a viable option for anaerobic interval workouts. Take 10 to 15 minutes to warm up and used this time to feel out what your steady pace is, something you can maintain for long periods of time. This steady pace will be your rest pace. When doing interval workouts it’s important to keep an appropriate work to rest ratio. This means if you work really hard for 30 seconds you need at least the same amount of time if not longer in order to recover and go again. Here is a general guideline for these ratios:

-        1:1, ex. 30 sec ON/30 sec OFF. This should be used for longer moderate intensity workouts.

-        1:2, ex. 1 min ON/ 2 min OFF. This should be used for moderate to high intensity workouts.

-        1:3, ex. 15 sec ON/ 45 sec OFF. This is for high intensity/”all out” bursts

**”OFF” doesn’t mean stop and do nothing. It means go back to that steady pace and maintain it during your rest period.

All three of these options will get you in shape much faster than going on a long slow jog. Don’t overlook your aerobic conditioning but in the end you can’t get faster by running slowly all the time! If the goal is to move fast, then you have to train fast.

SPEED KILLS!

Percolation of Lies: Why I Hate Nutritionally "Sensational" Headlines

This is why America has no idea what to eat. This is why our collective relationship with food is so darn complicated. The following is akin to the constant stream of media articles that claim a food is horrible one week and a wonder food the next. (We all know how  frustrating and confusing that is!)

Time ran an article about an Iowan science teacher, John Cisna, who ate nothing but McDonald's for three meals a day for 90 days and lost weight. It's also HERE entitled: "Man Loses Nearly 40lbs Eating Only McDonald's."

That's an extremely misleading title! While I can't blame the new sites for wanting catchy titles to reel in readers, the articles don't expound too much on Cisna's diet (or what the nutritional composition of those meals were) and they down play the plethora of other factors within his self-experiment.

A quick run-down on the facts expressed in the articles (in case you don't want to ready them). With the help of his class, John Cisna:

1. Constructed 3 meals based on a 2,000 calorie diet and the recommended intakes for protein, carbohydrates, and fat by the USDA (which I think are bunk, but that's a whole 'nother ball game).

2. Walked 45 minutes per day (when previously, he was doing no extra physical activity)

3. Resulted in a 37 lb weight loss and a drop in cholesterol from 249 (dangerously high) to 170 (decent level). His LDL dropped from 173 to 113. (also insanely high to an ok-level).

I'll state the glaringly obvious that, any a man who was quite overweight to begin with (280lbs) performing NO extra physical activity, and was probably over-eating anyway, WILL lose weight with calorie reduction and added physical activity. That's just physiology. At this point, ANYTHING he does towards reducing his calories and increasing his exercise will produce weight loss. Also, the cholesterol reduction is a result in the weight loss, not necessarily the food he ate. Can you start to see why this title is misleading?

To quote the man himself, "The point behind this documentary is, Hey, it's (a) choice. We all have choices. It's our choices that make us fat, not McDonald's." source

On one hand, I agree with Cisna; we are not victims of our environment, we do have the option to choose healthier foods when out to eat. No one forces us to purchase a Big Mac over a salad. It is imperative that we be wary consumers when fast food is involved (the food companies strive to make their food palatable, cheap, and addictive) and Cisna proved that when one digs a bit and is aware of the caloric values of food, that empowers us to make smarter food choices.

On the other hand, the real message is convoluted and lost amid that headline. It presents the situation as a justification for choosing McDonald's instead of  a home cooked meal. Or instead of a meal composed of WHOLE, minimally-processed foods ('cause I guarantee that McDonald's has very few whole foods on the menu.). Conveniently, you can read along with this handy ingredient guide. You'll want to refer to this as we move on.

Cisna admitted to having double cheeseburgers and a Big Macs throughout the experiment. Hmmm... Big Macs have roughly  29 grams of fat (and not the good kind check out the "Big Mac sauce"), 46 g of carbohydrates (definitely not the minimally processed kinds, look at the guide under "regular bun"), and 25 g of protein (but, really, where does that meat COME FROM?)

"Yeah Kelsey," you say, " we already KNOW that's not a 'healthy' choice." Fair enough, let's take a gander, shall we, at the yogurt parfait he ate regularly:

2 g of fat, 30 g carbohydrates, and 4 g of protein. Once again, I question the quality of the source of the fat and protein (from the milk). I can't imagine that the milk used in that is really that great. However, that is overshadowed by that 30 grams of carbs, that is, SUGAR. Highly processed, sugar (though there's a smidge of natural sugar in the milk and fruits, but it's NOT 30 grams worth). Don't believe me? Look up yogurt and granola in that handy guide. Ick. Sugar has, time and time again, been shown to be a culprit in increasing inflammation in the body and creating insulin resistance (to keep the list short), both of which are risk factors for Type 2 diabetes. The same criticism rings true for the maple oatmeal he ate, except that little bugger has some light cream in it... yum!

At first glance, the Eggwhite Delights that Cisna consumed seem like a good idea, only 250 calories each, oh but wait, check out the "whole" grain muffin and egg white and margarine ingredients. Super appealing right?

I could continue in this vein for a while, but I'll cease my tirade and allow my point to actually surface: 240 calories of crap is still crap. The composition of food absolutely matters. The message, as it stands on the surface, is still, "reach for processed foods over whole foods." How much BETTER do you think Cisna would feel if he had chosen whole, minimally processed foods?

I applaud Cisna for sticking with his endeavor, to keep walking even when he didn't want to, and to making conscientious food choices. I'm so glad he lost weight, is healthier than before, and has learned the value in monitoring caloric intake. This is a great stepping stone on his path to a healthier lifestyle. I hope very much that he will be able to continue without the help of McDonald's.

I think the true message of this experiment is food quantity and quality matter, along with regular exercise. Unfortunately, the second half, food quality, is buried under the lie that choosing "healthy" options at McDonald's is a viable way to improve health. Again, crap is still crap. Don't let the media's sensationalism divert you from the truth of eating real foods.

The Battlefield is in the Kitchen: Part II

Maria Halkiadakis, once again, graces the Blog of SAPT. Take it away Maria!

Last Friday’s post began the discussion, The Battlefield is in the Kitchen.  Before moving on to Part II let’s do a quick recap on the topic…

Training alone is not enough to help anyone achieve the results they are after. Common sense tells us that eating right and exercising are the two key elements to taking care of our bodies. It is important to find a balance between the two by not over training or depriving oneself of proper nutrition. Translation = pick up the right amount of heavy things and eat the right amount of good food.

Today we are focusing on what needs to be done in the kitchen to reach our goals. Last week we discussed how planning and preparation are crucial factors. This means creating weekly menus, using these menus to make grocery lists, and dedicating time to prepare meals. Two days a week my kitchen counter looks a little something like this…

We also discussed purging your pantry last week. If you find yourself eating junk food because it is around the house, get rid of it! Donate it, throw it in the trash, or give it away. It is perfectly okay to have snack foods in the kitchen, but it needs to be the healthy kind, which brings me to the first new point of today’s discussion.

EAT REAL FOOD

There are no secrets or anything new to be learned here. Just eat real food. It really is that easy.  Eating a variety of real food, meaning fruit, vegetables, meats, grains, legumes, nuts/seeds, and dairy, will provide the human body all the nourishment it needs.

A good rule of thumb is not to eat anything that has more than five ingredients. Unless of course you made it yourself and know it is filled with wholesome ingredients.  For example, grains and dairy products are perfectly acceptable as part of a healthy diet.However, be cautious when deciding which ones to purchase from the grocery store. As far as ingredients go on prepackaged items, less is definitely more. (Note from Kelsey: How To Read Food Labels.)

EAT IN MODERATION

Slow down, set aside the fork for a minute, and enjoy how your food tastes. I hate seeing people practically inhale their meals. Food is NOT fuel, it is so much more than that. Therefore, don’t treat your body as if you would treat your car at the gas pump: by filling up with the cheap stuff and going on with your day.

Food is delicious! Slow down and enjoy every bite of it. Strive to be mindful of what you are eating while you are eating it. Avoid distractions during meals such as watching television or talking on the phone. Doing these things won’t allow you to pay proper attention to your body’s hunger signals.

It takes approximately 20 minutes for the human body to realize it’s full. For this reason it would make sense to allow yourself at least 20 minutes to eat a meal.

Below are a few tips:

- Try drinking water between bites to slow down.

- Eat meals with friends or family whenever possible.

- Lengthen mealtime by enjoying their company and engaging in conversation. As a bonus you’ll be killing two birds with one stone; adopting healthier habits and spending time with the people you care about.

Sometimes you may need to eat in a hurry. If this happens make an active decision to do so and pay attention to your portion size realizing you may not feel full by the time you have eaten enough.

You do not have to deprive yourself of your favorite foods and restaurants.  Follow the 90% rule, meaning aim to keep your diet on point about 90% of the week.  If you eat 3 meals a day, roughly 21 meals per week, and 90% of that is 19. Therefore, you can eat out twice a week, make your favorite meal twice a week, or some combination of the two.

MAKE SMALL CHANGES

Don’t expect to do a complete 180 over night. This is why hasty, lofty New Year’s resolutions tend to fail. In order to be successful it is better to start by making small changes rather than throwing all caution to the wind and diving into unknown territory. Here are a few ways to implement small changes into your routine:

• Start by swapping out snacks like chips or candy with something healthier such as fruits, veggies, or nuts.

• Try learning one new recipe a week or every other week if you all ready have some healthy favorites.

• Gradually reduce portion sizes if you are eating too much.

• Be willing to try new things! You might just fall in love with a fruit or vegetable you’ve never had before.

• Substitute things in your diet one at a time. For example, swapping out yogurt with a list of unpronounceable ingredients you can’t understand for plain yogurt with fruit or honey mixed in.

Remember to apply these suggestions at your own pace. Set small term goals while you are planning your menu each week and write one at the top of it, such as, “this week I will put one less teaspoon of sugar in my coffee and next week I would like to try this new kale recipe.”

Take care of your body, feed it right, and you’ll see the results you are working so hard to achieve.  Use this advice, find people to support you, and ask for help if you need it.  It may not always be easy, but you can do it!

Strength for Success

As the New Year approaches I’ve noticed an increase in ads for workouts or supplements that will give you the body you’ve always dreamed about.  After viewing them, I can’t help but think back to the days where I was trying tooth and nail to put on all the mass in the world or cut weight to prep for wrestling season. I was game to try any program if it got me the results. So I can’t help but feel for many of the individuals who are stricken with the same motivation and work ethic for their new years resolution, but are at a loss for guidance. Thus causing them to fall victim to these ads. These individuals may work harder than some, pay more than most and yet get little results. I know this because was there once too. Which is why it frustrates me to no end when I see an advertisement on Facebook or TV about the hot, new workout that claims to give you washboard abs and yet I know the only thing it will truly do is thin out your wallet.  

Supplement companies will lure you in with this same gimmick. Claiming that all you need to do is drink their shake or take their pill twice a day and you’ll loose fat, gain muscle and crap gold nuggets. And with some, you may lose weight,, but is this really a sustainable life-change? Do you really want to be dependent on a shake or pill? Does it really take that strong of a person to swallow this miracle cure and is it going to truly fix the reason you ended up with the figure of Mr. Potato-head? When it really comes down to it, success is all about one thing, strength.

Without strength, be it physical, mental, or social, nothing can be accomplished. This is a lesson that I wish I could share with every resolutioner before they set out on their journey: Get strong first.

Without physical strength, every fitness program you ever try, will be diluted and probably fail. After all, the definition of strength is the ability to withstand great force or pressure as well as being able to perform physically demanding tasks. If you are not already strong or if strength is not a priority in your program, then nothing good will come out of your, “super, cool, new workout.” Your joints will not be able to stay in the proper positions and your form will break faster than Anderson Silva’s shin. That of course can land you in pain, making you inactive, then your back at square one. Lets also keep in mind that if you are not strong, the amount of work exerted will be relatively greater than if you were strong, this means that your body will be more broken down from each workout and can increase your likelihood of overtraining. Overtraining is another great way to land you right back at square one.

What about mental strength? Do you think that someone who is mentally weak is going to be able to stick to their diet? Are they going to have the foresight to plan out their days and meals? I think not. Sit down and put some thought into what you’re doing. It will force you to create better and healthier habits. Remember that pills and shakes only last until the package runs out, habits can last a lifetime. I’ve never seen a supplement that helps you lose weight then weans you off of it completely, so there’s definitely a lack of strength on that route.

Social strength is the one that everyone rules out, but how many of us have been victims of peer pressure and have grabbed a couple beers or some junk food because we were convinced by a friend? As I said, strength is the ability to withstand great force or pressure. But being socially strong is much more than that, it’s having a network of friends and loved ones to support and help you through this difficult task that you have chosen to take upon yourself. Very few of us can accomplish anything without our friends or family support, so again, strength here should be a priority.

With all this being said, really ask yourself what you need to do for any of your resolutions this year. Does a cool, new workout or diet shake fit in there? Maybe, they can be useful tools, but I guarantee you that getting stronger will be step 1 for success.