The purpose of our training is to help you develop and maintain a general physical preparedness that supports you on your pursuit of a great life. In doing so we believe in implementing training that is both safe and effective.
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": LACTIC TOLERANCE.
Lactic Tolerance training is used to improve buffering capacity and tolerance of high levels of lactic acid and accumulating acidosis.
A "longer" version of Lactic Power, Lactic Tolerance training is generally, categorized by full body discomfort (pain) and is best trained in the 1-4 minute range.
Lactic Tolerance training has both a "short" side, roughly 60 seconds to about 2 1/2 minutes, and a "long" side, about 2 1/2 minutes to around 4-5 minutes.
Heart rate and breathing will be significantly impacted here, and physiologically within the glycolytic pathway, where there is a breakdown of glucose to pyruvate without the use of oxygen.
Among other things it trains the body’s ability to use and recycle lactate as a fuel, and remove it faster in rest periods.
Dominance of Lactic Tolerance training sits in "Plumbing" with touches of "Ventilation." This type of training is used to improve buffering capacity and tolerance of high(er) levels of lactate and accumulating acidosis.
For those that have trained inside of this energy system, they will remember the feeling of full body discomfort similar to a "burning" sensation. They may have even been caused to slow down based around this sensation. One of the primary benefits of LT training is that it trains the body’s ability to use and recycle lactate as a fuel...as well as remove it faster and faster in rest periods between bouts of exercise.
Coaches that are designing training curriculum for clients should recognize the potential downside of too much LT training, because while potent and useful, too much work in this system can dip folks into adrenal fatigue through unneeded stress and chronically elevated cortisol levels.
An important note:
"The buffering capacity of athletes engaged in events where high levels of lactate production are involved is higher than the buffering capacity of sedentary individuals, whereas the muscles of endurance athletes are not different from those of sedentary persons in this regard. An intense anaerobic training programme may increase the muscle buffer capacity by as much as 40-50% within only 8 weeks and this has been found to be associated with an increased capacity to perform high-intensity exercise. (Maughan, Gleeson, "The Biochemical Basis of Sports Performance, 2010, p. 238)
Movement Selection: Regional/Global
Work Time: 1-6 minutes
Group Class Programming for Monday July 9th, 2018:
Squat Cleans and Burpees
A few resources you might find helpful:
The Autoimmune Protocol
What's Up With Pink Himalayan Salt?
5 Reasons Experienced Athletes Need A Coach