Combat Sports Cardio: Energy Systems Explained in 60 Seconds!
Energy Systems Explained in 60 Seconds - The Basics of Strength & Conditioning for Boxing, Muay Thai, Jiu-Jitsu, Wrestling & MMA!
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The phosphocreatine or alactic energy system system fuels near-maximal efforts of up to 10 seconds performed at very high intensities. Two aspects are important here - number one is the your peak power. How strong and explosive are you for example with your takedowns or your power punch?
The second question is: how often can you repeat near-maximal efforts, for example in chain wrestling or striking combinations? The glycolytic or lactic energy system fuels longer high-intensity efforts of 10-90 seconds.
A better lactate threshold means that you can sustain fast-paced or high-intensity efforts like scrambling or fighting on the fence or in the clinch for longer periods of time before your breathing becomes laboured, your muscles fatigue and your movements slow down.
The aerobic energy system fuels efforts of more than 90 seconds. It will allow you to sustain slower-paced, low-intensity activities. It's also responsible for your energy system recovery, so the energy production and lactate clearance to get your ready for the next high-intensity bout. It also allows you to lower your heart rate during the fight and in between rounds.