Energy System Training – Improving “Fitness” Part 3

By Dr Matthew Chircop, 9/25/2016
In the first two parts (see 1 and 2) of the series on energy systems training, we focussed on aerobic fitness. This article is about how to improve your anaerobic fitness. This is the fitness required to produce continuous intense activity less than 2 minutes in duration.
You might recall that in part 2 of this series we discussed the use of high intensity interval training. I will refer you to that article for details about how to set up your interval training, as the principles are the same. There are, however some differences.
Speed Assistance
You will recall that performance aerobic training involves training at higher than usual performance speed (for the respective activity) for shorter times. But how do you train faster than your maximal performance speed? For example, if the activity you wish to train is running, and the fastest you can run is how fast you currently run at full speed, how can you run any faster during your training? The answer is “speed assistance”. In the case of running, you can run down hill (a slight grade), or you could have someone (who is faster) run ahead of you, attached to them via a resistance band or bungee cable (or some other long, elastic cord).
Strength and Power Training
At this end of the range, you would do well to include strength and power training to improve your both your acceleration and your top speed. Strength training has been discussed in a previous article, and more articles about this topic are pending. Power training will also be discussed in a future article. Needless to say that the muscles targeted need to be tailored according to those involved in the specific activity (and those most in need of development).
Coordination and Technical Skill
Whilst this does not necessarily impact on energy fitness per se, it will significantly impact on performance (by virtue of increased efficiency). There is no substitute for good coaching. Your coach will be able to tell you how to change your technique to get further improvements in performance. Part of the process involves “unlearning” bad habits (which means practising under supervision and being told when you are falling back into bad habits), as well as significant repetition and reinforcement of the correct technique so that it becomes the new (replacement) habit. Perhaps paradoxically, these movements are usually rehearsed at slow speeds. The speed is gradually increased with greater levels of mastery of the new movement pattern.
You might also be interested in the following articles:
energy system training – improving “fitness” part 1
energy system training – improving “fitness” part 2
energy system training – improving “fitness” part 3
Measuring energy training response
Fitbit II – The verdict!
The secret to eating for weight loss
How much muscle can you build part 2
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