The purpose of our training is safe and effective athletic progress. We always program based on a purpose that broadly considers the 10 primary training systems. In practice, emphasis falls on five main systems: neurological development/skill (nd), creatine phosphate/Strength (cp), Stamina (St), lactic tolerance (lt) and aerobic power (ap). The other five energy systems can be added and may have a place, but for these to be effective in group classes, clear communication is important so that everyone understands the PURPOSE behind the training for that day.
Most trainers, coaches, and gyms don’t teach clients how energy systems work, feel and affect the body. A deeper, more simplified system allows for MUCH higher eventual understanding by ‘regular’ clients.
Let's dig into the one of the most important "energy systems": CREATINE PHOSPHATE
The Creatine Phosphate energy system is highlighted by short and high powered activity under 20 seconds. High tension or very rapid activity with energy coming largely from phosphagen stores (ATP and CP) fuels this system.
CP is primarily where strength and speed gains are made and neurological efficiency is trained and built here as well.
Creatine Phosphate has very high amounts of "electricity". While "plumbing" and "ventilation" are more effected here than in the neurological development stage, but are both still quite low.
Heart rate generally stays low, but in some cases can temporarily bump up.
All movements can be worked at this level, and the limiter is raw strength or speed.
The CP system is short and high powered activity, and in work time terms can be performed for up to 12 seconds with complete rest. In rep scheme terms, high tension, powerful contractions, under 5 reps with long, full rest, which creates an electrically dominant stimulus and trains the central nervous system.
This is primarily where strength and speed gains are made. The ability to make hard contractions relies on central nervous system development.
When lifting it's categorized by high tension and myofibrillar adaptation. Hypertrophy in the CP system occurs because of an increase in the size and number of sarcomeres within the myofibrils which significantly increases the ability to exert strength.
When someone is at the upper limits of this system they say things like "I just couldn't budge or lift the weight", "I couldn't go fast enough even though I was fresh".
In cyclic efforts, ATP and CP contribute the fuel needed and should culminate before the accumulation of lactate.
When training in this system you want to strive for maximum tension and/or speed with long, full rests.
Movement Selection: Varied
Example training session might look like:
-100 meter sprint x4-6, every 3 minutes
-Snatch 2-2-2-2-2, every 3 minutes
- Weighted Pull-up 3-3-3, every 3 minutes
A few resources you might find helpful:
The Autoimmune Protocol
What's Up With Pink Himalayan Salt?
5 Reasons Experienced Athletes Need A Coach