NSCA CSCS Work to Rest Ratio Explained! (ATP/PCr, Anaerobic Glycolysis, Oxidative Energy Systems)

NSCA CSCS Work to Rest Ratios Explained! (Aerobic, Anaerobic, ATP-PCr Energy Systems)

👇🏽Click here to Join a Facebook Strength and Conditioning Study Group!

Check out The Movement System CSCS Prep Resources:

Comment below if you have any questions!

00:38 Overview of Energy System Duration
00:38 Phosphagen System
01:14 Fast Glycolysis
01:36 Fast Glycolysis / Oxidative
02:03 Oxidative Energy Systems
02:40 Phosphagen System and Sprints Example
04:04 Fast Glycolysis and Sprints Example
05:12 Fast Glycolysis / Oxidative Swim Interval Example
06:15 Oxidative Energy System Cross Country Example
07:35 Review of Work Times of Each Energy System

Phosphagen (ATP-PC) System is utilized in the first 10 seconds of exercise. These high intensity work intervals require a 1:12-1:20 Work:Rest

Fast Glycolysis (Anaerobic Glycolysis) System is the primary energy producer for work intervals lasting 15-30 seconds. These efforts require a 1:3-1:5 work to rest ratio.

Oxidative Energy systems (Aerobic glycolysis, Krebs cycle, Oxidative Phosphorylation) last 3+ minutes and require a 1:1-1:3 work to rest ratio.

✅ Let’s Connect:

📱 Instagram: @themovementsystem

[upulmunasinghe]

Among many, a good simple yet comprehensive explanation. Thank you

[JP-dbnu]

Great video, 5 days out of my test and love the quick to the point videos to polish these values.

[mourinho]

Now this is a proper trainer ladies and gentlemen. As soon as a trainer has normal body and normal biceps you know he is legit. Cheers sir for your amazing videos. All the best to you. And I am glad to see there are few of us that respect clients so we learn more and go into details.. and we ask why why why why and we learn. All the best to you sir

[joshthomas_]

Great video and explanation Matt. Thanks a lot! 🙏🏽

[omegaminime]

Great video. I'm about a month away from taking my test.

[kellypulizzi]

Thank you Matt!! This is super helpful

[robertadams]

Your fast oxidative/glycolitic ratio is interesting - I only do resistance training but my training time:workout time runs right about that same ratio of 1:3.2

[ArjunSingh-vpve]

Please help in this : 1:12 means like 10sec work : 12x10 sec rest. Am I right?

[philcirrone]

Pardon the ignorance, but what is the benefit of the prescribed rest( from a physiological stand-point) during cutting the rest short. I understand that with the proper rest you're replenishing the energy systems and clearing lactate but what is the long term training benefit of proper work: rest ratios?

[gothops]

The late, great sprint coach Charlie Francis advised about 1 min rest for every 10 metres of sprinting.do there would be 3min rest after each 30m sprint interval, 20 min rest after each 200m sprint etc. Thoughts?

[CRwrestler]

Hey Matt, great video! Totally makes sense. I reviewed the the ratios in the book in chapter 3 after watching this. Table 3.6 outlines pretty much everything you have on your white board except the book has an extra column for % of maximum power. 20-30% for oxidative, 90-100% for phosphagen sys, etc. I think after reading through chapter 20 I figured these %s are based off HR reserve. Am I correct in thinking that? To figure the actual HR I want to train in, say for training oxidative, I would take my resting HR and add 20-30% of my HR reserve?

[kanhustle]

Hi matt...can u please continue making video regarding CSCS syllabus....it's very helpful....thanks a lot
I'm preparing for CSCS examination

[CoachMikolaj]

Have You consider a New Paradigm of Bioenergetics?
Which tells us that PCr and Oxygen utilization&recovery is coupled to each other and oxygen as well as PCr is used immediately upon load

[AjayKumar-jvmy]

Hi Matt nice video can you tells the intensity for each energy system

[tazzmanncharles]

How do one continue developing the energy system? Do we cut down the rest?

[tazzmanncharles]

Also as the body buffer and the athlete becomes fitter, if the rest is cut will we be going into a different energy sysyem

[abkonk]

So, for a sport like basketball that floats in the fast glycolysis and fast glycolysis/oxidative range but still has phosphagen reliant moments, would metabolic workouts followed by workouts focused solely on the phospagen system be good?

[VietLe.training]

Hi Matt, thanks for the video. For resting, do you recommend the athlete to change to slow walk or completely rest (just standing still)?

[AmberMardones]

Question - So for Fast Glycolysis/Oxidative like your example where you would have them do low intensity work for 6 min, would there be any complete rest during the training?

[tupacful]

Thank you for the video!

One question. When the Work involves compound movements (let's say gymnastics rings) if a routine is made of let's say front lever-back lever-iron cross where different muscle groups activate at max strength for short durations but the whole routine is ~30sec, which energy system is used mostly and what should one follow from the whiteboard ?