Over at Elite FTS Joe Giandonato wrote a little refresher on Energy Systems
|
Duration of event |
Intensity of event |
Primary energy system used |
Rate/capacity of ATP production |
Example of event |
|
6 sec or less |
Very intense |
Phosphagen |
1 / 5 |
Lifting at 90% of 1RM of dynamic effort work |
|
6–30 sec |
Intense |
Phosphagen and fast glycolysis |
2 / 4 |
Assistance lifts at 8–12 repetitions per set |
|
30 sec – 2 min |
Heavy |
Fast glycolysis |
3 / 3 |
Strongman conditioning circuits |
|
2–3 min |
Moderate |
Fast glycolysis and oxidative energy system |
4 / 2 |
Lower intensity interval training |
|
3 min |
Light |
Oxidative energy system |
5 / 1 |
Cardiovascular warm up |
Coincidentally Eric Oetter from 8 Weeks Out also has a nice write up about energy Systems
