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": STAMINA.
The Stamina energy system is an extension of Strength Endurance (StrE) that builds plumbing but at a deeper endurance level. Reps are generally above 25, but can be lower if multiple sets are used.
When training in this energy system we are building capillary beds, optimizing mitochondria, and up-regulating enzyme production and other endogenous chemicals that promote deep muscle fueling and optimize ATP usage.
As an athlete gets better in this system, heart rate and ventilation loading increases. Example workouts includes "Barbara," while not 'pure' stamina, high rep workouts like that are stamina dominant despite being out of classic range in heart rate and ventilation (bridging into aerobic power).
A few important lines to keep in mind with training:
"...recent research indicates that an increase in endurance is associated more with enhancing the ability of the muscles to utilize a higher percentage of oxygen already in the blood than with increasing the amount of oxygen in the bloodstream and improving the oxygen supply to the working muscles.
Consequently, it is not simply the magnitude of VO2 max that determines endurance, but intramuscular factors which facilitate adaptation of the muscles to prolonged intense work. A rise in intramuscular energy potential, the power of the oxidative processes and contractile (strength) qualities of the muscles decrease the rate of glycolysis. At the same time, there is a significant drop in the end products of metabolism, including the speed of oxidation of lactate in the working muscle. It is in the skeletal muscles and not in the liver and myocardium, as has always been believed, where there is a drop in lactate during and after work.
Thus, the development of endurance is associated with functional specialization of the skeletal muscles, particularly the enhancement of their strength and oxidative qualities, rather than improvements
of cardio-respiratory ability. Consequently, the fundamental emphasis in developing endurance should be to decrease the proportion of glycolysis in supplying the energy for work and improve the ability of the muscles to oxidize lactate during work, and not simply to improve accommodations to high concentrations of blood lactate. In other words, in addition to utilizing the aerobic pathway of energy production with maximum efficiency, the development of endurance should be aimed chiefly at eliminating the disparity between the anaerobic and aerobic abilities of the muscles, which is the main reason for high lactate concentration." (Siff, "Supertraining", 2003, p. 248)
Movement Selection: Local/Regional
Limiter: Muscle Burn
Time Under Tension: 25 seconds-2 1/2 minutes
Example training session might look like:
-30 minute AMRAP of:
100 Barbell Press (45/35#)
Group Class Programming for Monday June 18th, 2018:
30-20-10 reps for time of:
A few resources you might find helpful:
Creatine Phosphate Energy System Explained
Avocado Fish Tacos
Manual Labor and Injuries