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Strength Endurance Energy System

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": STRENGTH ENDURANCE.

The Strength Endurance energy system can produce a 'neurological inefficiency' outcome in the lower rep ranges similar to that of creatine phosphate endurance energy system. The mechanisms at play are obviously different, but the outcome is similar.

After about 8 to10 reps things start requiring much more cellular fueling, especially as sets progress, and the result is a sarcoplasmic or ‘support’ system adaptation.

Classic bodybuilding or hypertrophy training is found here. Building both plumbing and electricity, but is more cellularly dominant than the creatine phosphate endurance system.

Reps generally fall between 8-15 reps and have varying rests. By working this area muscles are strengthened and fueling is improved, providing muscles faster regenerative capacity.


Movement Selection: Varied
Limiter: Muscular fatigue
Dominance: Plumbing/Electricity
Time Under Tension: 20-70 seconds

Example training session might look like:
-Front Squat 10 reps
rest 1 min.
Strict Press 10 reps
rest 1 min.
-repeat 5 times

-Standing Dumbell Press 4x12
every 3 min.

-Weighted Pull-up 10-10-10
every 3 min.

Group Class Programming for Monday June 11th, 2018:

A few resources you might find helpful:
What's Up With Pink Himalayan Salt?
5 Reasons Experienced Athletes Need A Coach
Creatine Phosphate Energy System Explained