Sport-Specific Energy System Training

SportsLab utilizes effective sports modeling requiring specific energy systems focus. Each sport contains the following three (3) components used in combination with associated sport-specific levels for optimal performance:

• Short-term anaerobic exercises are used to develop explosive power
• Intermediate anaerobic exercises are used to develop muscular endurance
• Long term aerobic exercises strengthen the cardiovascular system
• Results and progress are quantified using the Concept II ergometer

Advanced Running System

• Speed Play: Individual or Group (long term aerobic)
  • Take turns being the leader; the leader sets the tempo, intensity, and duration of each segment; change leader every 3-5 mins. in a 30-min workout
  • Example: jog 100 yds, stride 100 yds, alternate for 30 mins.
• Aerobic/ Anaerobic Combination
  • 110-yd sprints (8-10) done in 13-16 sec. followed by 110-yd jog recovery
  • The next 110-yd sprint starts 1 min. 15 sec. from the start of prior sprint
  • Timer needs to call out time intervals so runners can keep proper tempo.
  • Runners need to judge time and distance to successfully complete sprint and recovery in allotted time.
• Full Speed Sprint Intervals (short term anaerobic)
  • Two sets of 6-8 sprints 30's, 40's, 50's 60's and 70's with walk back recovery; 5 min. break between sets
  • Second set repeat
• Mid term Anaerobic (muscular endurance)
  • 150-yd sprints at 85-95% maximal effort
  • 4-8 repetitions covering 150 yds in 17 sec.
  • Rest 3 1/2-4 min between sprints; rest interval includes walking back to start

Over or under emphasis on any one aspect is detrimental to maximal sports performance. For an example, too much long term cardiovascular can depreciate strength, speed, and quickness.