Energy Systems
This is one of the most misunderstood concepts in training today and it can have a
profound impact on how the athlete trains and conditions. There are three parts to the
energy system; ATP-PC, Lactic Acid and the Oxygen. The difference between the three
energy systems is two factors: intensity and duration. The higher the intensity, the
shorter the duration because all the energy the body can supply to work at a high level is
used up quickly. If the duration is longer, the intensity is less so the body can supply
enough energy to keep going.
ATP-PC1 energy system is a very limited supply that is used immediately, and is the most
powerful of the three systems. The energy for this system is stored in the muscles and
lasts approximately 6 seconds. When the muscle contracts it uses the glycogen as fuel to
work. After the ATP is used it turns to ADP (Triphosphate to Diphosphate, one phosphate
is used up) which quickly combines with a PC (phosphocreatine) to change back into ATP;
thus the name ATP-PC energy system. This cycle can only last approximately 0-6 seconds
before it needs to be completely replenished. If the athlete rests for 25-30 seconds, the
system will be replenished and the cycle starts again. If the activity continues, the next
energy system takes over and the level of intensity goes down.
Lactic Acid energy system starts to feed the muscle energy if the activity is longer then 6
seconds but less then two minutes. The body goes through a chemical process called
glycolysis (breaking down of carbohydrates into glycogen) which is a way of producing
energy for the muscles so they can continue working. When the glucose is broken down,
a bi-product called Lactic Acid is also produced which accumulates in the muscle and
causes fatigue. Between breaking down carbohydrates that the body has stored to
replenish the glycogen for the glycolysis processes and ridding the lactic acid build up, the
body must slow down its intensity. Due to these two factors this system does not provide
the same level of power as the ATP-PC system but it is still more powerful then the
Oxygen system. Examples of events that occur in the Lactic Acid system would be the
400 in track, swimming 300 meters or lifting 6-15 repetitions.
Oxygen system provides energy to the muscles indefinitely however it is not a powerful
system. If the athlete continues to work for more then 2 minutes then carbohydrates and
fats are turned into glucose by a chemical process called the Krebs cycle. If the body can
clear the byproducts (lactic acid & carbon dioxide) then it will continue to work through the
Krebs cycle to produce the energy needed to work.
If I am playing soccer / basketball / lacrosse and running continuously then I must be using
the Oxygen system. NO this is a false assumption many coaches and players make. If you
go from a sprint to a jog / walk / or standing still which is how the game is played, then the
body has a chance to replenish its glycogen stores by the Lactic Acid system. This is why
interval training is so effective, it trains the body to clear lactic acid and replenish the
glycogen stores quickly.
Oxygen Oxygen
Oxygen 2:00 –
Endless
Time limit
.06 – 2:00
Lactic Acid Lactic Acid Seconds - minutes
Lactic Acid
0-6
ATP -PC seconds
ATP -PC
ATP -PC
FORCE FORCE
Output
Output FORCE
TYPE IIb muscle TYPE IIa muscle Is
Is High TYPE I muscle fibers Output
fibers fibers Medium
Is Low
