Activeedgetrainingsystems

Athletes who train frequently each week schedule their training and off-training for days (i.e., micro cycles, for example, tapering periods, blocks of training) to as long as months (i.e., macrocycles, for example, periods of preparation with different focuses or training camps) to ensure progressive adaptation and prevent fatigue, boredom, and injury. From this perspective, a fundamental goal is to distribute exercise and off-training effectively over a certain period of time (for example, one or several seasons) to achieve optimal adaptation.

The anaerobic energy system provides energy for short, high-intensity activities without the use of oxygen. It kicks in when the demand for energy is higher than what the aerobic system (oxygen-based) can deliver.

There are two types of anaerobic energy systems:

1. ATP–PC (Phosphagen) System

Uses stored ATP and phosphocreatine in muscles.

Provides immediate energy for explosive movements.

Lasts ~0–10 seconds.

Example: 100m sprint, powerlifting, jumping.

2. Anaerobic Glycolysis (Lactic Acid System)

Breaks down glucose/glycogen without oxygen.

Produces ATP quickly but also generates lactate, leading to fatigue.

Lasts ~10 seconds to 2 minutes.

Example: 400m sprint, repeated high-intensity intervals.

Key Points to Focus on.....

The "3-3-3" Training rule refers to a workout structure focusing on efficiency, where you do three circuits of three different exercises, repeating each exercise for three sets. This results in nine "micro-sets" per workout, engaging multiple muscle groups in a short period and offering a balanced approach for strength and cardiovascular fitness.
How to structure a 3-3-3 workout:
1. Choose your exercises:
Select three distinct exercises for your workout session, ideally targeting different muscle groups or different aspects of fitness.
2. Perform three sets:
Complete three sets for each of the chosen exercises.
3. Repeat for three circuits:
Structure your workout into three separate circuits. After completing the three exercises and sets within one circuit, move to the next circuit.
4. Rest:
Allow for a short break between exercises and a longer break between circuits.
Example workout:
This is just an example, and you can adapt it to your fitness level and goals.
Circuit 1: (e.g., Lower Body & Core):
Squats (3 sets)
Plank (3 sets)
Lunges (3 sets)
Circuit 2: (e.g., Upper Body Push & Pull):
Push-ups (3 sets)
Dumbbell Rows (3 sets)
Overhead Press (3 sets)

In-season isn't the time to back off your training, it's time to perform while still prepping for the championship.

Train with intent , fuel properly and stay sharp.