Energy System Training vs Testing with James Fitzgerald

Energy Systems Work is really just "sweat work."

In this video, OPEX Founder, James Fitzgerald, breaks down what Energy Systems Training is, and then he contrasts that with what Energy Systems Testing Is.

WHAT ARE ENERGY SYSTEMS?

There are 3 energy systems, and for the purpose of this description, we'll just describe them as:

1. Gain - this is very short, in timing, more powerful efforts. Think of 15 sec all out on an Assault Bike with a long break for 4-5 sets

2. Pain - this is the middle, more painful zone. This can be a wide range of time frames, but let's use the example of a 1k row for time. If you've done that, you know that if you put full effort out that you're likely crushed when you're done

3. Sustain - this is the aerobic zone that should be very repeatable. Think of a 2 hour hike where you don't stop

ENERGY SYSTEMS TESTING

This is where you choose a workout, let's say it's between 7 min long (it can be most any time frame), and you decide that you are going to do that workout as hard as you can in order to achieve the most number of reps in 7 minutes. If you truly go all out, meaning you are extremely tired after that work, that is 100% of your effort, and that is called Energy Systems Testing.

ENERGY SYSTEMS TRAINING

To build up your energy systems, you can take your score on the 7 min workout from above, and you can drop the time to, let's say 3:00, and you can drop your effort back to 80%. If you then do 3 sets of that workout, you will be able to build up your energy systems more consistently without burning your system down every day.

WHAT'S GONE WRONG

Too many people are doing far too much testing of their energy systems. Not only does it make people more tired, it is less effective at building the energy systems over time. It really just makes people get used to suffering.

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[SimonVovko]

Great content. If I understand, It's better to train longer workouts at a sustainable pace, than going all out every session in order to build better engine? Should one be training all three energy systems daily?