Energy System Conditioning

There is three different energy system training requirements for improving sports performance in athletes.
These are:
Alactic system: An anaerobic system providing the predominant energy contributions for efforts up to 10-15s
Lactic acid system: An anaerobic system providing the predominant energy contributions for efforts up to 40-50s.
Aerobic system: An aerobic or oxidative system providing the predominant energy contributions that last longer than 1 minute or for repeated efforts of short durations.

Different Methods for Different Energy Systems?
• Sub-maximal Intensity Methods: sub-maximal methods are usually concerned with development of the aerobic system.
• Maximal Intensity Methods: maximal methods can be used for all three systems.
• Super-maximal Intensity Methods: Can be used for all three systems.
• The intensity of the methods also depends upon the recovery length and type (passive rest or active recovery)