How to never get tired in spor

The video discusses how to improve athletic endurance by understanding and training the body's three main energy systems. It details each system, how to train it, and emphasizes the importance of the aerobic system as a foundation for overall performance and recovery.

Energy Systems Explained #

• Alactic System (Phosphagen System)
  • Function: Pure speed and power for intense bursts.
  • Duration: Approximately 10 seconds or less.
  • Examples: Heavy squats, massive jumps, short sprints.
  • Characteristics: Fast energy production, but fuel depletes quickly.
• Lactic System (Glycolytic System)
  • Function: High-intensity efforts when the alactic system runs out.
  • Duration: 30 seconds to 2 minutes.
  • Examples: Long sprints, tough boxing rounds, high-rep sets.
  • Characteristics: Powerful, but produces lactic acid (exhaust) leading to muscle burn and fatigue.
• Aerobic System
  • Function: Long-duration endurance.
  • Duration: Can run for hours or days.
  • Examples: Long runs, full games, busy days.
  • Characteristics: Slower to start, but highly sustainable; crucial for overall recovery and endurance.

Training the Alactic System (Raw Explosive Power) #

• Principle: Short, all-out efforts with ample rest.
• Methods:
  • Max Strength Training:
    • Lift heavy weights for a few reps.
    • Rest 2-3 minutes between sets for full recovery.
    • Examples: Heavy squats, deadlifts (basketball), medicine ball slams, plyometric push-ups (boxing).
  • Alactic Intervals:
    • 8-15 seconds of sprint or explosive exercise.
    • Rest 2-4 minutes between intervals to generate and recover explosive energy quickly.
    • Examples: Court-length sprints (basketball), fast heavy bag combinations (boxing).
    • Home Exercises: Box jumps, explosive push-ups, vertical jumps.

Training the Lactic System (Sustained Explosiveness) #

• Principle: Teach the body to clear lactate faster.
• Methods:
  • Intervals:
    • 20-40 seconds of hard effort.
    • Recover until heart rate drops significantly.
    • Repeat this cycle.
    • Examples: Continuous 30-second combination on pads (boxing), full-court suicides with dribble and layup (basketball), 40-second burpee challenge (home).

Training the Aerobic System (The Foundation) #

• Principle: Builds a strong foundation, recharges explosive batteries faster.
• Method:
  • Low-Intensity Cardio:
    • Performed at a pace where you can hold a conversation.
    • Duration: 60-90 minutes.
    • Frequency: 1-3 times per week.
    • Examples: Long easy jog, bike ride, swimming.
    • Importance: Provides a "bigger gas tank" and is essential for faster recovery between high-intensity efforts.

Applying to Your Sport #

• Key Takeaway: Understand your specific sport's demands and which energy systems are most vital.
• Strategy: Target your training toward the energy systems that make the biggest difference for your sport to build sport-specific endurance.
• Resource: "Athletic Blueprint" is mentioned as a guide for practical application of these principles into workouts.