Part 2: Energy System Development: Train Like a Pro
Let’s Dive Back In
Welcome back, Fortified Body Gym family! In Part 1, we introduced you to the dynamic trio of energy systems—your body’s fuel modes that help you crush workouts and conquer challenges. From the ATP-PC system (your explosive nitrous boost) to the glycolytic system (a turbocharged mid-range engine), and finally the aerobic system (your trusty endurance powerhouse), you learned how these systems team up to power your performance.
Now it’s time to put that knowledge into action. In this installment, we’ll explore how to train each energy system, maximize your efficiency, and reap a ton of health benefits. Whether you’re sprinting, rowing, or pushing through a HIIT session, targeted energy system training will make you fitter, faster, and more resilient. Plus, you’ll feel the long-term perks, like improved heart health, better endurance, and supercharged recovery. Let’s get started!
Build That Aerobic Engine (The “Endurance Powerhouse” System)
The aerobic system is your go-to for sustained, steady efforts. It uses oxygen to produce energy, upgrading your mitochondria (the “power plants” in your cells) to keep you going without hitting empty.
Why It Matters
Improves Heart Health: Strengthens your heart, improves circulation, and reduces the risk of chronic diseases like high blood pressure and cardiovascular disease.
Increases Stamina: Builds endurance for longer workouts or active days.
Boosts Recovery: Speeds up the removal of fatigue-inducing by-products like hydrogen ions.
Enhances Mental Well-being: Aerobic training reduces stress and anxiety while boosting mood and cognitive function.
How to Train It
Intensity: Zone 2 (60-75% max heart rate)—a comfortable pace where you can talk but feel slightly challenged.
Duration: 30-90 minutes.
Frequency: 3-5 times per week.
Example Workouts
Running: Steady jog for 45-60 minutes at a conversational pace.
Rowing Erg/SkiErg: 60 minutes at a consistent pace. Add a playlist or podcast for the win.
Metabolic Conditioning (MetCon): Long circuits incorporating rowing or skiing with light weights for endurance and variety.
Boost Your VO2 Max (The “Oxygen Efficiency Upgrade” System)
VO2 max is your body’s ability to use oxygen efficiently. The higher your VO2 max, the better your performance during high-intensity efforts.
Why It Matters
Improves Oxygen Usage: Fuels your muscles during intense exercise.
Strengthens Heart and Lungs: Boosts cardiovascular efficiency, reducing your risk of respiratory issues and chronic disease.
Elevates Fitness Levels: Increases your ability to sustain hard efforts and improves metabolic flexibility (your ability to switch between fat and carbohydrate as fuel).
Supports Longevity: Higher VO2 max is linked to increased life expectancy and better overall health.
How to Train It
Intensity: Zone 4-5 (85-95% max heart rate)—challenging but manageable.
Duration: 2-5 minutes of intense effort.
Rest: Equal work-to-rest ratio.
Frequency: 1-2 times per week.
Example Workouts
Running: 5 x 3-minute sprints at 90% effort with 3 minutes of recovery jogging.
Rowing Erg/SkiErg: 5 x 2-minute intervals at near max effort, followed by 2 minutes of recovery rowing or skiing.
MetCon:
4 Rounds:
500m Row or SkiErg at 90% effort
15 kettlebell swings
Rest 2 minutes.
Work Harder for Longer (The “Outrun the Burn” System)
This is all about your lactate threshold—the point where your body accumulates lactate faster than it can clear it. Training here helps you sustain tough efforts without fading.
Why It Matters
Delays Fatigue: Allows you to keep pushing longer without hitting a wall.
Builds Muscular Endurance: Perfect for sustained or repeated efforts.
Increases Performance: Helps you handle the burn and keep going.
Supports Metabolic Health: Improves your body’s ability to process and manage blood lactate, which is linked to better glucose regulation.
How to Train It
Intensity: Zone 3-4 (80-90% max heart rate)—a “comfortably hard” effort where you can’t quite talk in full sentences.
Duration: 20-40 minutes or intervals like 3 x 10 minutes.
Frequency: 1-2 times per week.
Example Workouts
Running: 30-minute tempo run at a challenging but sustainable pace.
Rowing Erg/SkiErg: 3 x 10-minute intervals at a strong, steady pace, with 2 minutes of recovery.
MetCon:
3 Rounds:
750m Row or SkiErg
20 kettlebell swings
Rest as little as possible.
Tap Into Beast Mode (The “Explosive Powerhouse” System)
The anaerobic system powers short, high-intensity bursts. This is your go-to for sprints, heavy lifts, or anything requiring pure, all-out power.
Why It Matters
Builds Explosive Strength: Perfect for sprints, jumps, or lifting heavy.
Enhances Recovery: Boosts your body’s ability to recover after intense efforts.
Improves Muscle Health: Strengthens fast-twitch muscle fibers, which are key for power and agility.
Boosts Bone Density: High-intensity movements like sprints and jumps support stronger bones and reduce the risk of osteoporosis.
How to Train It
Intensity: Zone 5 (90-100% effort)—give it everything you’ve got.
Duration: 10-30 seconds.
Rest: 2-3 minutes to fully recover.
Frequency: 1-2 times per week.
Example Workouts
Running: 8 x 20-second hill sprints at max effort. Walk back down to recover.
Rowing Erg/SkiErg: 10 x 15-second sprints at max effort with 2-3 minutes of light recovery.
MetCon:
6 Rounds:
250m Row or SkiErg sprint
10 box jumps
Rest 2 minutes.
Final Thoughts
Your body’s energy systems are like an elite team of engines, each built for a specific purpose. By training all three, you’ll unlock greater endurance, strength, and stamina while also reaping long-term health benefits. From reducing your risk of chronic diseases and improving heart health to building stronger bones and muscles, energy system training is the gift that keeps on giving.
Whether you’re rowing, skiing, running, or conquering a HIIT circuit, every session is a step toward leveling up. Now get out there, train smarter, and become the unstoppable force you were meant to be!
Stay tuned for Part 3: Battling Fatigue—we’ll dig deeper into what’s really happening when your muscles start to burn, explore how to train your body to manage hydrogen ions and inorganic phosphate, and show you how these adaptations can transform your performance.
