Download - Crossfit energy system
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Energy
Systems
&
Muscle Fibers
type
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Energy Systems
Overview
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Ma
xim
um
Ra
te o
f En
erg
y
Pro
du
ctio
n
Maximum Duration of Energy Production
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Old School …
Aerobic Anaerobic
200m 11% 89%400m 23% 77%800m 35% 65%1500m 45% 55%
*800m/1500m = Fran/Helen WOD’s
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New School…
Aerobic Anaerobic
200m 29% 71%400m 43% 57%800m 66% 34%1500m 84% 16%
*800m/1500m = Fran/Helen WOD’s
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% Aerobic Contribution
0
20
40
60
80
100
200m 400m 800m 1500m
New
Old
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% Anaerobic Contribution
0
20
40
60
80
100
200m 400m 800m 1500m
New
Old
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When does the Switch Occur?
15-30 Seconds
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Muscle Fiber
Overview
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Muscle Fibers Best to think of Muscle Fiber type as a Continuum
• LEFT = Pure Slow Twitch
• RIGHT = Pure Fast Twitch
• Middle = Many Blends and Variations
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Characteristic of Fiber Types
Slow Twitch
-Recruitment is Slow
-Relaxation time is Slow
-Force = Low
-Fatigue Resistant = High
- Cell = Aerobic Enzymes
Fast Twitch
-Recruitment is Fast
-Relaxation time is Fast
-Force = High
-Fatigue Resistant = Low
- Cell = Anaerobic Enzymes
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Athlete Examples
Slow Twitch Fast Twitch
Middle?
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How do we know what Fibers
we are Training???
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Determining Factor = Force
Less Force =
More Slow Twitch Fibers
More Force = More
Fast Twitch Fibers
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How does this Relate to
Crossfit?
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The Crossfit Problem…
Moderate to High Force
application over a broad
amount of time.
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Endurance events like
Running or Cycling
when an athlete is
tired he/she can’t kick.
(Recruit FT Fibers)
Crossfit makes the
“tired” athlete Recruit
(FT) Fibers whether
they want to or not. At
the expense of time.
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Considerations for Untrained
Novice Crossfit Athletes…
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Body weight exercises could recruit
(FT) fibers which will make them go
anaerobic quicker.
-In this case, Athlete will need more
time to recover between WOD’s.
(Max Effort)
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Fast explosive movements are an injury
precaution because athlete have not
established neural pathways to recruit the
necessary (FT) fibers.
- Remember (ST) Relaxation Rate
- Exercises Examples
- Down Hill Sprinting
- Eccentric/Rebounding Plyo’s
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Weak Athletes could still be “Aerobic
Giants” a.k.a. have great Engines!- Structurally they are too weak to exude the
power to show you!
- Remember “Structural changes happen
slower than metabolic.”
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Must haves for the Elite Crossfit
Athlete…
- Absolute Strength
- Very High Percent of Dynamic to Absolute
Strength (FT Fibers)
- Great Aerobic Capacity with out
sacrificing Strength (Enzymatic Fight)
- High Level of Skill (Technique)
- Great Neural Pathways (Recruiting FT Fibers)
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The End