Conditioning Anaerobically by Leslie "BJ" Cordova Assistant Strength and Conditioning Coach, University of Notre Dame Volume 1, Issue 4 April 18, 2003 Introduction Conditioning is another crucial element to your performance level. There are two energy systems used to play the game of football: the aerobic system and the anaerobic system. The term aerobic means with oxygen, and the term anaerobic means without oxygen. This column will discuss anaerobic conditioning. Anaerobic Training The conditioning protocol for short burst, high-intensity, power oriented sports such as football, needs to place a great deal of emphasis on the anaerobic energy systems. The anaerobic system provides energy without the use of oxygen. It derives its energy from ATP (adenosine triphosphate) and glycogen. These are stored within the muscles. The body utilizes the food you eat and converts it to ATP and glycogen. Your muscles are limited in the amount of ATP and glycogen they can store. Anaerobic training can improve the muscle’s ability to store more ATP and glycogen, as well as, improve the ability of the anaerobic system to replace these energy stores. The anaerobic system has two separate energy systems. They are called the ATP-PC System and the LA (Lactic Acid) System. They both have a limited supply of energy. It is the rapid availability, rather than the quantity, of ATP-PC that makes it so useful. For high intensity efforts of 30 seconds or less, the predominant source of energy is the ATP-PC system. As the time of effort increases past 30 seconds, and up to around 90 seconds, the predominant source of energy is the Lactic Acid System. It is the accumulation of lactic acid that ultimately causes fatigue. A specific running (exercise) regimen that utilizes appropriate exercise time, intensity, and rest intervals is needed to fully develop the anaerobic system. Your anaerobic power system should be trained during your pre-season. This system is trained by performing short intermittent bouts of activity, usually sprinting. A properly organized interval running program will increase your muscle’s ability to store more energy. Interval training will also improve the muscle’s ability to recover more quickly. There are seven key components that must be manipulated every time you workout to achieve overload: 1. The number of reps performed: total number of repeats in a workout. (example is 8 *220’s, 10* 110’s) 2. The distance covered in each repetition: distance of each work bout. (examples are 440 yards, 400’s, 220’s, 200’s, 110’s, 50’s, 40’s, hills, and suicides) 3. The assigned work interval time: vary depending on the distance covered and the individual athlete. 4. The relief/recovery interval: time allowed for recovery between work bouts. The relief interval can be as short/long as it takes to drop your heart rate to 60-70% its age-predicted maximum (220-age). An easier technique it the relief:work ratio described below. 5. The relief:work ratio: rest intervals vary based on time of exercise.. From 0-30 seconds, a 3:1 or 4:1 ratio is appropriate (this means the athlete receives 3 to 4 times the work bout duration for recovery). From 30 to 90 seconds, a 2:1 or a 3:1 ratio can be used. From 90-180 seconds, a 1:2 or 1:1 ratio will work. Athletes will need the longer rest intervals as they start, but once they adapt, they should be able to perform with the shorter relief period. 6. Total workout distance: A rule of thumb is to not exceed 2.5 miles total in your sprint workouts. 7. Workout frequency: These exercises are very intense. They should be done no more than two times a week in the initial stages, and gradually progress to no more than two times a week. The workouts should be performed on non-consecutive days. Make sure to monitor the numbers and workouts that you perform. Next time you workout, try to improve. Always remember to warm-up before your sprint workout. You need a few minutes to gradually elevate your heart rate. You will know you have achieved this when you break a mild sweat. After you finish your workout, cool down for around 3 minutes to allow your heart rate to drop. It should drop below 120 beats per minute. These guidelines should help you develop a solid base for conditioning and help you to handle the demands of practice. The next column will discuss speed development. References • Brzycki, M. (1997), “Cross Training for Fitness”, Masters Press. • Mannie, K. (1999), “Get After IT: Designing and Interval Training Program”, Natural Strength.com. • Wilmore, J.H. (1982), “Training for Sport and Activity: The Physiological Basis of the Conditioning Process”, 2nd ed., Bacon, Inc. Good Luck!!! Back