Training Fast Glycolysis
As the endurance of the creatine phosphate system can only be extended so far, an ongoing urgent demand for energy will start a transition into fast glycolytic metabolism after just a few seconds, so still forms a pivotal role in force production, speed, and overall power. To ensure you are keeping in the right intensity range for anaerobic training, make sure that regardless of the exercises you use (hammer swings, takedowns, tackles, sprinting, intense striking, etc.) it has to be a fast movement to recruit those fast twitch fibers which is where the biggest anaerobic production is coming from.
In our first method for fast glycolysis, choose an exercise and carry it out for 20-40 seconds at maximum intensity and then rest for 1-3 minutes until your heart rate descends to 110-130. You can go through this routine 3 times and then rest for 8-15 minutes after the set is complete before doing another set, for a total of 2-4 sets (of 3 20-40 second reps) for an entire workout. Make sure not to skimp on rest times, or you are defeating your own gains in powerful energy deployment.
The other end of the anaerobic spectrum is the development of endurance. Extending the maximum amount of time, or at least the maximum amount of ‘work’ that can be done via anaerobic energy production, given that this is dependent on the intensity and the duration of your actions while using anaerobically derived energy, has obvious benefits. Again I will remind the reader that the aerobic systems have huge roles to play in assisting the anaerobic systems even when not ‘running the show,’ as well as the fact that anaerobic endurance can only be improved so much, with the extension of the threshold between aerobic and anaerobic energy dominance being perhaps the best way to extend your high intensity endurance. With that said, however, we can still get to work on your anaerobic endurance!
The key to improving endurance, be it aerobic or anaerobic, is to force the body to keep up work at a given intensity when it is at the point of failure (not actual failing of a muscle or system necessarily, but the body having to lower intensity because it just can’t produce the requested energy). With anaerobic training, the goal is to keep the body under a lactate (often referred to as lactic) heavy state for an extended period of time. The longer the body has to deal with buffering and removing anaerobic waste while continuing to supply the necessary materials to keep the whole process going (sugar storage and transportation, enzyme supply, etc.), it will improve these abilities. When you start training at anaerobic levels like this, your cells will start converting their energy production systems to fit these stresses; meaning it will start taking some of its dedicated ability for aerobic production away for reallocation.
As we are training an energy system instead of a particular skill the exercise used could be one of many, as in the anaerobic power training described above, though if you are in a particular skill set or sport you can use something that applies to that for the greatest benefit. We will actually be doing the same workout as above as well, even if you change the specific activity, but the timing is not the same and that will make all the difference. The key is duration goes up while rest times go down, so you work at high intensity again but for 90-120 seconds with a rest period of 1-2 minutes between reps, and 4-6 minutes between each series of sets. This will keep your system filled with byproducts and waste it needs to clear up, while keeping the energy demands above what the aerobic system can handle. This will force your body to adapt to this specific kind of stress demand.
Another common training tool, which can be used for either anaerobic power or endurance, is timed circuit training. Whether doing different lifts, drills that apply to your particular skill or sport, or mixing the two, you can set up 3 or so exercises to do, and do each with intensity and speed while transitioning directly from one to the next without rest. If you are going for anaerobic power then do each for 20-30 seconds, totaling around 60-90 seconds for each set. A rest period of 1-3 minutes between each circuit, and a rest period of 8-10 minutes between each set of circuits (with a total of 2-4 sets) should be taken. For anaerobic endurance do the same process, but each set should last 1-2 minutes with 30-60 for each exercise, and 60-90 seconds of rest between circuits. When resting between sets of circuits, take 6-8 minutes before continuing.
Many other methods exist for accomplishing these training criteria, with varying degrees of accuracy and efficiency, though depending on the person being trained this may not be overwhelmingly important as with deconditioned individuals they will still be spending time under tension with high lactate levels and so will make anaerobic goals. A few such examples are Every Minute On The Minute (EMOM), where a set of a given exercise or sequence of exercises is executed at the start of a minute countdown, and whatever time is left at the end of the set before the minute is up is for rest. At the start of the next minute a new set is begun, repeating until a designated total number of sets is completed. Another is As Many Reps As Possible (AMRAP) where in a given time period, say 8-12 minutes, an individual will go through a circuit repeatedly until time runs out. These are great for anaerobic training in groups or teams for the mutual motivation as well as the competitive factor that many athletes and individuals enjoy.
Perfection in motion. BS CPT - NPTI NASM
"We must not forget that even in the most perverted and cruel human being, as long as he is human, a small grain of love and compassion exists that will make him, one day, a Buddha." -Dalai Lama