When considering training strategies for developing programs for your team, it is important to remember that the body responds specifically to the energy system that is utilized. While there is some overlap in adaptations, the basic rule of thumb is that the energy system utilized will be the one that is affected by the training.
In general, there are 4 energy systems that the body uses for energy. Rather than going into technical details, we can describe them in terms of duration and intensity.
- Energy System 1 - Very High Intensity, Very Short Duration (less than a few seconds)
- Energy System 2 - Very High Intensity, Short Duration (5-30 seconds)
- Energy System 3 - High Intensity, Moderate Duration (30 seconds - 2 minutes)
- Energy System 4 - Moderate/High Intensity, Long Duration (longer than 2 minutes)
A simple analysis of the demands of your sport can help you decide which energy systems are used the most. In soccer, all 4 are used, but Energy Systems 1 and 2 get the most use as the...