Magic of Energy System Training

The Three Energy Systems:

Phosphocreatine System – we like to call this system Gain
Glycolytic System – we like to call this system Pain
Aerobic System – we like to call this system Sustain
Some classic examples of Energy System Training:


MAP 10: Aerobic work lasting 60-90 min at a pace that can be maintained for 3-5 hours.


Row 250

10 Kettlebell Swings

10 Burpee

10 Kettlebell Swings

10 Burpee

10 Kettlebell Swings

Row 250

Rest 12 min

x 3


1 Rep Max Back Squat or 1 Rep Max Bench Press

For clients who want to compete in the Sport of Fitness, it’s crucial to improve all three capacity.

For people who want to look good, it’s important to ask yourself if putting yourself through  all that Pain is necessary.

To assess and  shed light on the types of energy systems you need to train – I will help you prioritize your training throughout the year.

This is a lot of fun stuff , and is just the tip of the ice berg when it comes to Energy System Training.

The anaerobic and glycolytic energy systems operate by using glycogen and lactate as fuel for intense activity that start working once the creatine phosphate system has be depleted. Time domain of this type of work extends upwards of 30+ minutes. The term “pain” in describing it due to the buildup of lactate and high contraction rate of muscle endurance both of which can be perceived as painful. It is often described as the feeling of pain or serious discomfort when engaging in glycolytic dominant tasks like a 60-second, maximal effort assault bike sprints.

This energy system uses oxygen as its primary fuel source. This energy system can extend out work for hours. To simplify the understanding of this particular energy system, we use the term “sustain” to describe the activities performed by the aerobic energy system. An example of work that would be performed by the aerobic system includes low intensity but long duration activities like a 60-minute row or long distance running.



The first energy system is creatine phosphate. Creatine phosphate is your body’s simplest, most immediate and powerful energy source. Your body maintains using this system for a short period of time. The system relies on fuel from phosphorylated creatine to rapidly mobilize high-energy phosphates to perform short bursts of powerful work. Creatine phosphate work examples generally involve one rep maximum lifts. The time domain of work this energy system tackles generally lasts up to ten seconds. We use the term “gain” to describe it because of the fact it is most often used in tackling absolute strength adaptations, or one-rep maximum lifts.

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Im Cheryl- Im very passionate about Exercise + Nutrition + Health = Wellness!!! Anything and all things that fall under the umbrella of fitness. I have a degree in Exercise Science, and have been living it, studying and having fun with it!!!

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