Developing Energy Pathways 

As we already know, energy pathways develop in different ways with some overlapping between them. Time and intensity are two key words in this discussion, which define the energy pathways in utilization. The charts below will give you examples on how to increase your upper and lower body explosive power by efficient utilization of this energy pathway.  Let’s talk about the football position called the running back.  Running backs are generally the fastest players on the offensive team. Their position requires them to sprint at a high intensity for a very short period of time.  For a running back to get better they must challenge their Anaerobic Adenosine Triphosphate – Creatine Phoshate (ATP-CP) Energy System and Anaerobic Lactate (Glycolytic) System. 

Process of ATP-CP energy system:

-         ATP can be stored in the muscle for 2 seconds

-         After the 2 seconds is used up, re-building of ATP from CP will last until CP stores are empty (4-6 seconds)

-         There is approximately 5-10 seconds of ATP production

-         For the body to continue using the ATP-CP energy system, there must be an adequate recovery time for CP stores to return to normal.  The longer the recovery time the greater the peak power output recovery (PPO).  Recovery time range is 15 seconds to 3 minutes.

One of the goals in a strength and conditioning program is to introduce and develop training methods that will improve the body’s ability to utilize all energy pathways.  A thorough training program with variation allows the body to become accustomed to the various energy sources.  The next blog entry will discuss the Anaerobic Lactate (Glycolytic) Energy System.