🚦 Mastering the 3 Energy Systems 🚦

So we have 3 main energy systems that help us be active and effective.

Aerobic: Keeps you in the fight longer and speeds up recovery.
Alactic: Gives you knockout power.
Lactic: Helps you stay aggressive under fatigue.

So what are they?

Aerobic System – The Endurance Engine

Think long and steady. This system kicks in during lower-intensity activities that last over 2 minutes, like jogging or cycling. It relies on oxygen to provide sustainable energy.

• Why it matters: Builds your endurance, helps with recovery between rounds or sets, and improves your overall fitness.

• How to train it:

• 30–60 minutes of steady-state cardio (running, swimming, cycling) at a moderate pace.

• Focus on breathing—stay controlled and steady!

Anaerobic Alactic System – The Power Burst

The explosive energy system. It powers short, max-effort bursts lasting up to 10–15 seconds (think sprints, jumps, or heavy lifts). It doesn’t rely on oxygen or lactic acid buildup—just pure raw power.

• Why it matters: Boosts your explosiveness for punches, takedowns, or quick power moves in the gym.

• How to train it:

• 5x 15-second sprints or max-effort moves (e.g., heavy bag flurries or sled pushes) with 2–3 minutes rest between efforts.

• Heavy lifting (3-5 reps at 85–90% of your max).

Anaerobic Lactic System – The Fight Fuel

This system powers intense efforts lasting 15 seconds to 2 minutes. It uses stored glucose but creates lactic acid (that burning feeling in your muscles).

• Why it matters: Keeps you pushing through when fatigue sets in—like throwing combos in the 3rd round or grinding through a tough workout.

• How to train it:

• Intervals: 6x 1-minute max efforts (e.g., heavy bag work, hill sprints) with 2 minutes rest.

• Circuit training: Short bursts of high-intensity exercises like burpees or kettlebell swings.

If you made it to here, and want a training plan, comment below this post and I’ll make one that assures you train all three energy systems weekly.

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