The fitness industry is growing and expanding more so than ever before, leading to an increasing number of people wanting to be a part of this new evolving culture. With this new growing interest and commitment, comes every individual’s motive and purpose. Some develop a love for being active, some grow a desire to improve their body’s performance capabilities whereas others might be aiming to obtain their ideal physique.
Ensuring that you follow the correct training programme for your specific training goals is imperative for all levels of fitness enthusiasts. It is common for even the most experienced athletes to make the mistake of training via the wrong methods for their specific training goals and consequentially not obtaining the desired outcomes.
This table displays the energy systems utilized in training for specific training goals (explained in detail in Fuel Your Training – Part 1 article):
Training Type |
Energy System |
Speed |
ATP-CP (creatine) |
Strength |
ATP-CP (creatine) + Anaerobic (carbohydrates) |
Power |
ATP-CP (creatine) |
Endurance |
Aerobic (carbohydrates/fats) |
Hypertrophy (Resistance Training) |
ATP-CP (creatine) + Anaerobic (carbohydrates) |
Weight loss (*HIIT) |
Aerobic (fats) + Anaerobic + (carbohydrates) |
*High Intensity Interval Training
+ Dependent on time, distance, reps and intensity.
It is important to take these principles into mind when planning your training programme. In particular, it is vital to stick to the time period (repetition range) and rest period in between sets to ensure that you perform the right exercises according to the correct energy sytems.
SPEED TRAINING
The primary energy system adopted is the ATP-CP system. It is important to keep working sets to a very short time period with sufficient rest periods in between. It is always best to do speed training at the beginning of exercise sessions if you also plan on training other modalities (strength, power etc.).
ENERGY SYSTEM |
ATP-CP |
FREQUENCY |
3 times a week |
REPS |
Max effort – not exceeding 15/20 seconds |
SETS |
3-8 sets |
WORK/REST RATIO |
1:3 |
EXAMPLES |
Sprints, Resisted Sprints, Agility Ladder, Agility Hurdles |
PRODUCT SUGGESTIONS |
BEFORE |
DURING |
AFTER |
Hyperdrive Pre-2
OR
Creatine Transport |
Amino Ener-G
OR
Cyto Power-HP |
Pro Recover
OR
BlueLab™ 100% Whey |
STRENGTH TRAINING
Strength training forms a pivotal part in the foundation for all other forms of training. In order to be fast, you need functional strength. To be powerful, you require a strong core. Strength plays a vital role in allowing your body to perform across all training spectrums. To improve your strength, it isn’t always necessary to only use weights, you are able to improve your strength via functional movements which uses your bodyweight as a form of resistance or to use simple resistance bands.
ENERGY SYSTEM |
ATP-CP + Anaerobic |
FREQUENCY |
3 times a week |
REPS |
8-12 reps |
SETS |
2-3 sets |
REST PERIOD |
2-3 min |
EXAMPLES |
Resistance Bands, Weight Training, Callisthenics |
PRODUCT SUGGESTIONS |
BEFORE |
DURING |
AFTER |
Hyperdrive Pre2
OR
B4 Bomb 2 |
BCAA Amino+
OR
BCAA Amino Gro |
BlueLab™ 100% Whey
OR
Hardcore Whey gH
OR
Creatine Anabolic |
POWER TRAINING
Power is the ability to move weight with speed. Being strong does not always translate to being powerful. The ability to move a weight in a shorter period of time determines one’s power capabilities. It is important to keep reps to a minimum and rest periods extensively long to ensure maximal rep attempts apon each set.
ENERGY SYSTEM |
ATP-CP |
FREQUENCY |
2 times a week |
REPS |
1-6 reps |
SETS |
3-4 sets |
REST PERIOD |
3-5 min |
EXAMPLES |
Snatches, Cleans, Box Jumps, Kettle Bells, Plyometrics |
PRODUCT SUGGESTIONS |
BEFORE |
DURING |
AFTER |
3XT Pump
OR
EPIK™ Blue Blood |
BCAA 12:1:1
OR
EPIK™ Blue Juice |
BlueLab™ 100% Whey
OR
Hardcore Whey gH
OR
EPIK™ Isobolic Whey gH |
ENDURANCE TRAINING
When performing endurance-based training, the body’s energy consumption is primarily utilized from fats and carbohydrates. The ratio between the two energy sources is dependent on the diet and training age (training experience and level). A low carbohydrate diet will encourage the body to utilize fats as primary energy. When following a high carbohydrate diet, the body will prefer using stored glycogen as fuel.
ENERGY SYSTEM |
Aerobic |
FREQUENCY |
3-5 times a week |
REPS |
12-16 or 1.5 – 10min+ (cardio based) |
SETS |
4-6 |
WORK/REST RATIO |
1:1 |
EXAMPLES |
Running, Swimming, Cycling, Light Weight Resistance Training |
PRODUCT SUGGESTIONS |
BEFORE |
DURING |
AFTER |
Pro Enduro
OR
V02 Max
|
Pro Enduro
OR
Cyto Power HP
OR
EPIC Pro
OR
Zero Sugar Hydrator |
Pro Recover
OR
EPIC Pro |
HYPERTROPHY TRAINING
The main focus point in hypertophy training (gaining muscle mass) is to place emphasis on slow controlled movements and to push your limits with maximal resistance load. The most common way to build muscle mass is via weight training or “Time under tension” weight training. Time under tension is a method in which the movement used to raise and lower the weight is prolonged for 10 seconds each, which assists in creating more muscle fiber tearing; and therefore leading to greater muscle repair and regrowth.
ENERGY SYSTEM |
ATP-CP + Anaerobic |
FREQUENCY |
3 times a week |
REPS |
8-12 reps |
SETS |
2-3 sets |
REST PERIOD |
2-3min |
EXAMPLES |
Resistance Training, Eccentric Training, “Time Under Tension” Training |
PRODUCT SUGGESTIONS |
BEFORE |
DURING |
AFTER |
Epik™ Blue Blood
OR
3XT Pump |
Epik™ Blue Juice
OR
BCAA 12:1:1
OR
BCAA Amino-Gro |
Epik™ Isobolic Whey gH
OR
Fast Grow Anabolic
OR
Hyperbolic Mass |
WEIGHT LOSS TRAINING
The most important aspects to take into consideration when attempting to burn excess body fat, is to ensure that a strict diet plan is followed which allows for a daily calorie deficit. Secondly, ensuring that you follow a training programme which targets fat burning. The most popular and scientifically proven training method for burning fat is High Intensity Interval Training (HIIT). It is a compound of various exercises which target different muscle areas at a maximum effort; and allowing short brief periods of rest in between working sets.
ENERGY SYSTEM |
Aerobic + Anaerobic |
FREQUENCY |
3-5 times a week |
REPS |
12-16 |
SETS |
4-6 |
WORK/REST RATIO |
1:1 |
EXAMPLES |
HIIT, Spinning, Running, Superset Weight Training |
PRODUCT SUGGESTIONS |
BEFORE |
DURING |
AFTER |
B4-Burn Sherbet
OR
Amino Ener-G
PhedraCut Slimpack
L-CarniKick |
Amino Ener-G
OR
BCAA Amino+ |
Diet Whey Isolean
OR
Diet Fuel Ultralean
|
In summary, it is imperative to follow the necessary steps to obtain your desired training goals. Following the right training programme alone isn’t sufficient enough in obtaining your goals. It is of high importance to follow a suitable diet catered towards your calorie needs and peformance goals. Sport supplements will thereafter play an assisting role in reaching your desired training objectives.