Conditioning for the Team Sport Athlete
When we think about conditioning field-based athletes it is very easy and common for us to think about those sessions where we are left exhausted, with extremely heavy legs and feeling like we are about to vomit. However, is that actually the right thing to do?
I’m here to tell you that those sessions are not desirable and aren’t required for every single session. I’m not saying that you don’t need to complete sessions where you are left feeling horrible, but doing them all the time won’t improve your aerobic conditioning or improve your speed. Those sessions will, however, help with your ability to cope with high levels of lactic acid in the body.
To understand conditioning a little further you first need to understand the different energy systems. For the team sport athlete, there are 3 different systems we need to take into consideration. These are; the ATP-CP system, the Glycolytic system, and the aerobic system.
ATP-CP System
The ATP-CP system is used for high-intensity low duration efforts. It lasts for 10 seconds, this is due to the body having limited adenosine triphosphate (ATP) and creatine phosphate (CP) stores. The ATP-CP system is used for power-based movements and sprint efforts. In order to develop this system, we need to rest at the correct time to allow for ATP and CP stores to be replenished.
Glycolytic System
The Glycolytic system or lactic acid system is used for high to moderate-intensity efforts. However, it is limited due to the production of lactic acid. Lactic acid is the by-product of the glycolytic system and often gets a very bad rap. I am here to say lactic acid is an important component of the glycolytic system and is vital for the production of energy. If there is no lactic acid produced then the intensity and performance would decrease.
Aerobic System
The Aerobic system is the only system of the 3 that requires oxygen, in turn, this makes the intensity low and for a long duration. A strong aerobic system is vitally important for the majority of team sport athletes, as the game goes for a long duration and it also aids in recovery.
Training
With this overview of the 3 systems required for team sport athletes, let's have a look at what that means for your training.
Keeping in mind that the ATP-CP system is used for high-intensity efforts we need to make sure that we are training at high intensity, which means 90% +. In order to hit these intensities over and over throughout our training, we need to make sure we are resting enough, 3-5 minutes. So next time you are looking to develop your power, speed or strength make sure you are resting the correct amount of time. You need to be able to produce maximum intensity levels. This is best done at the start of your session, when you are fresh.
When looking at the aerobic system we need to understand that this is low-intensity. This means you need to take your time and train that way, submaximal. Alternatively, if you want to complete intervals, you can do a 1:1 work:rest ratio. For example, this may be working slightly above your aerobic maximum but allow yourself the same rest as your work period. This is best done at the end of your session, as it doesn’t really matter how you feel.
When wanting to improve your glycolytic system I look at these sessions as your more flog sessions. These types of sessions seem to be the norm when it comes to conditioning training but what are they really achieving in the big picture?
Takeaways
The biggest takeaways from blog number 3.
Understand what you're looking at developing and train that way. Need to improve speed or power? Train at high intensity and rest for 3-5 minutes. Need to improve your aerobic conditioning or 2km time trial? Train at lower intensities, don’t go out and train at high speeds.
Flog sessions don’t get you anywhere, they just hurt!! Train SMARTER.
