The training program for Touch Football is a six week course which will be conducted at the start of term one until the Touch season actually begins in term two. Remember, like the ATP-PC system, the glycolytic system does not need oxygen for glycolysis. Thus moving more blood with each beat and making for a more efficient heartbeat. WARM-UP AND BASIC SKILLS 1. Touch football involves the use of all three energy systems which are the ATP-CP system, Lactic Acid system and the Aerobic system. The game requires a range of demands from the three energy systems; Creating phosphate, Lactic Acid and Aerobic. This website uses cookies to improve your experience. Developing a more efficient aerobic system will aid in recovery for more intense bouts of exercise by making your body’s ability to transition between different energy systems more efficient. The overall effectiveness of the training program can be identifyed using the components of fitness, energy systems, and training principles. aerobic for a marathon for the same reasons. The first being ATP–CP also know as the phosphagen system. Anaerobic training will have work periods that are at an intensity above the lactate threshold/lactate inflection point, ensuring that adaptations occur in the anaerobic energy system and that the adaptations are anaerobic specific (although aerobic physiological adaptations will occur as well). The amount of time and energy available to recover from lifting and running is limited. Fats and carbohydrates are the primary substrates that are used to convert to ATP. Aerobic work assists the autonomic nervous system composed of the sympathetic and parasympathetic systems. Tagged: Aerobic Base / Aerobic System / Charlie Francis / Energy Systems / football / Lose Body Fat / Power Athlete. Dynamic Stretch – running 10m in fours. Keeping intensity low will drive a maximal amount of blood through the heart and make a more efficient left ventricle. To understand the energy systems, our class went through a number of fitness tests. The Beginners' Hub contains everything you need to know to take the field for the first time, whether you’re playing Men’s, Women’s, Mixed or Juniors touch footy! There are three energy systems that produce ATP. For a football player, being in top physical condition is important for both performance and injury prevention. While what I did was more extreme, I believe three 30 minute bouts of aerobic work a week would benefit football players in the off-season and especially during the season. The last two weeks I have added two 800 meter sled drags a week to my routine. FITNESS AND BALL WORK (times 2-3 ) 1. that uses oxygen to make energy) generally results in greater amounts of calories being burned during a given amount of time, as compared to highly anaerobic exercise. I started with 70 pounds (20% of 1rm squat) and will add 5-10 lbs each week. In retrospect, I should have jumped on the Assault bike after each game for 30 minutes of aerobic work to help with recovery and clearing lactic acid and soreness from the body. Evidence suggests that soccer players cover in excess of 10km during the course of a match and possess VO2max values between 55 and 65 ml.kg.min. So aerobic exercise is activity that uses oxygen to help muscles generate energy. It helps by calming the sympathetic nervous and reducing that “on” feeling that we get when performing any HITT or heavy rep maxes. I found the increased conditioning allowed me to recover between sets and workouts. ATP is broken down during a muscle contraction into adenosine diphosphate (ADP). ATP stores are fully replenished after 2-3 minutes or 50% can be replenished after 30 seconds. But opting out of some of these cookies may have an effect on your browsing experience. This is an ad. Also aerobic capacity training helps develop cardiac output. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. The body supplies glucose from glycogen stores in the liver and muscles that can be broken down to create ATP. 12 Members. I felt it was hindering my strength and fucked up my sprinting mechanics. I started doing 30 minutes of aerobic work three days a week at 70% of my max heart rate (130 BPM). Energy Systems and Training Principle's. Sled Sprints. These cookies do not store any personal information. Therefore it is imperative that footballers possess highly developed aerobic capacity and power. The more interesting byproduct was the decreased body fat and better processing of carbohydrates – usually I feel sluggish and bloated after eating carbs but found this not the case when doing more aerobic work. 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