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Energy System Development in The Weight Room .7
Energy System Development in The Weight Room .7
Development in the
Weight Room:
Incorporating Prescribed
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ABSTRACT ONLY WILL THIS ENHANCE OVER- intensity. Creatine phosphate can deplete
ALL ENERGY SYSTEM DEVELOP- up to 50–70% during high-intensity exer-
TRAINING PROGRAMS OFTEN VARY
MENT, BUT WILL ALSO PROVIDE cise lasting between 5 and 30 seconds (5).
SETS AND REPS TO ACHIEVE DIF-
MORE STRUCTURE TO STRENGTH In addition, it is well understood that
FERENT TRAINING GOALS. REST IS
TRAINING ROUTINES. a period of 3–5 minutes is required for
NOT OFTEN PROGRAMMED WITHIN
the complete recovery of the adenosine
AN ANNUAL TRAINING CYCLE BUT
triphosphate-phosphocreatine (ATP-PC)
CAN BE PRESCRIBED IN RESIS-
INTRODUCTION energy system (5,9). This system is critical
TANCE TRAINING SESSIONS TO
n the world of strength and condi- in fueling high-intensity effort for
FURTHER DEVELOP ENERGY SYS-
TEMS DEMANDED BY SPORT. SPE-
CIFICALLY, BASKETBALL INCLUDES
I tioning, resistance training qualities
are often manipulated to drive differ-
ent adaptations and responses. Most
extremely short periods. Furthermore,
we also know that the presence of lactate,
and the subsequent lowering of muscle
INTERMITTENT PERIODS OF MOD- typically, sets and reps are varied across pH, induces fatigue (12). This is particu-
ERATE TO HIGH INTENSITY, DERIV- programs in a periodized manner shift- larly crucial when lifting at high intensi-
ING MOST OF ITS ENERGY FROM ing toward lower reps during competi- ties and low reps, across multiple sets and
THE ADENOSINE TRIPHOSPHATE- tion seasons and higher reps in the off- repeated efforts.
PHOSPHOCREATINE AND ANAER- season. Rest prescription is not often ad-
OBIC GLYCOLYTIC SYSTEMS. BY dressed within a resistance training ses- To incorporate rest, the energy system
IDENTIFYING SPECIFIC WORK:REST sion. Most program writing may include demand of sport must be understood.
RATIOS IN BASKETBALL, STRENGTH sets, reps, exercise order, and intensity. This article will specifically investigate
COACHES CAN PRESCRIBE LOGI- Although there are limitations, program- these areas in terms of men’s college bas-
CAL REST PERIODS WITHIN A ming intrasession rest can aid in training ketball; however, research from various
WEIGHT TRAINING SESSION. NOT the energy system demanded by sport.
KEY WORDS:
From both practical experience to phys- basketball; anaerobic energy system;
Address correspondence to Blake Bender, iological science, more rest is required rest periods; work-to-rest ratio; ATP
Bbender4@uncc.edu. between sets of low repetition and high
Copyright Ó National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-scj.com 57
Energy System Development in the Weight Room
levels of basketball will be examined. The In summary, basketball requires pre- bouncing, a work:rest ratio of 1:2 is
overarching goal of this article is to pro- dominantly anaerobic metabolism to justified for Division I men’s basketball
vide a logical framework from which fuel repeated sprints and explosive ef- (Table 1).
strength coaches from any sport can pre- forts that occur on average once every When compared with research among
scribe rest periods practically. In addition, 21 seconds (11). These activities can different levels of basketball, this ratio
using sport-specific work-to-rest ratios in range between 0 and 60 seconds, with seems to be relatively low. A more spe-
the weight room can further supplement most gameplay continuously extending cific work:rest ratio of 1:3.6 was re-
on court or on field conditioning. on the higher end of the spectrum. Bio- corded among junior elite players (1).
mechanical analysis proves that hun- Furthermore, the intensity of the game
BASKETBALL ENERGY SYSTEM dreds of different movements occur and situation will also change the
DEMANDS throughout the duration of a game, amount of rest required. Although
Basketball demands intermittent high- and most last only a few seconds at some studies show that medium bouts
intensity efforts (7). It is comprised of a time (10). Although training focuses of intensity drew a 1:1 ratio, multiple
repeated sprints, explosive jumps, primarily on the anaerobic energy sys- researchers have recorded ratios of
changes of direction, and copious ac- tem, prescribed recovery periods dur- 1:10 for extremely intense and maximal
celerations and decelerations. A high- ing training can enhance overall energy efforts during basketball competitions
intensity run may occur every 20 sec- system development. (1,3,8,11). When comparing light, to
onds or so of gameplay and is just one moderate, to heavy intensities, it was
of an average 600+ movements that an WORK:REST RATIOS IN found that there was a ratio of 1:4:5 (2).
athlete performs in a game. It has also BASKETBALL What is clear is that the game is
been calculated that a change in move- Because of the anaerobic nature of the extremely variable. Using a broad
ment type may occur every 2–3 sec- sport, a work:rest ratio of the ATP-PC scope, we can discern that the work:r-
onds of live action (10,11). system can be formulated. It is known est ratio is at least 1:2, but on average is
Because of the high-intensity nature of the that creatine phosphate depletes dur- probably higher.
sport, athletes rely heavily on anaerobic ing high-intensity exercise lasting
A strength and conditioning coach
metabolism (7). Specifically, the availabil- between 5 and 30 seconds, whereas
should always adhere to the goals
ity of ATP produced by phosphocreatine complete ATP resynthesis occurs
and specific demands of his or her
hydrolysis and anaerobic glycogenolysis within 3–5 minutes (5). Thus, for an
team(s). Thus, it is advisable to open
(9). During short sprints, explosive jumps, exercise bout lasting 30 seconds and
discussions with sport coaches regard-
or other movements of extremely short a recovery of at least 180 seconds,
ing work:rest ratios, style of play
duration, ATP is primarily synthesized a work:rest ratio for the ATP-PC sys-
desired, as well as overall team needs.
from phosphocreatine sources (6,9). How- tem can be calculated as 1:6.
Rest prescription can be individualized
ever, anaerobic glycolysis can support sus- However, because of the intermittent for teams and their style of play, and
tained efforts between 15 and 60 seconds, style of gameplay, identifying one spe- even further developed among individ-
and gameplay can be sustained for these cific work:rest ratio in basketball is ual players or specific positions. A
durations (9). a difficult task. One can simply look strength and conditioning professional
Aerobic metabolism also plays a role in at the number of minutes in a game must balance research with practical
basketball (6). Over the course of an compared with the nonlive minutes application.
entire game (including stoppages, time- throughout a game event. To clarify,
outs, and halftime), approximately 60% two 20-minute halves comprise a Divi- TIME UNDER TENSION
of time is spent in low-intensity or sion I men’s basketball game. This To apply specific rest periods, total
recovery activities (11). This allows equates to 40 minutes of live action if time under tension (TUT) of a given
the aerobic metabolism to resynthesize an athlete were to play the entire game. working set must be understood. To
ATP and phosphocreatine, aid in the On average, a collegiate basketball do so, repetition tempo prescriptions
metabolism and clearance of lactate, contest also includes a 15-minute half- can be used to calculate the total time
as well as remove inorganic phosphate time, 4 media timeouts per half, and, of each set.
intracellularly (6). Clearly, recovery on average, 3 coaching timeouts rang- For example, an athlete is to perform
through the aerobic system also high- ing from 30 seconds to 1 minute. In each repetition of an exercise after a 4-
lights the need for rest due to the reple- addition, there is on average a 1:1 ratio 0-1-0 tempo prescription. The tempo
tion of the ATP system and removal of between stoppage time and live action reads as follows: “4” is the eccentric
lactate and other intracellular substrates time, adding an additional 40 minutes portion of the rep, the first “0” is the
(6,11). Although the anaerobic system (4). This equates to approximately time between eccentric and concentric
should be trained for basketball, rest and 80 minutes of the game that is not live portions, the “1” is the concentric con-
recovery can also be manipulated to action. With a 40-minute game, and traction, and the second “0” is the time
create the desired training effects. 80 minutes where the ball is not between reps. Using the above
Table 3
Example collegiate basketball linear macrocycle with work:rest prescription
RM 5 repetition maximum.
Often, it is impractical to time each in B series, it is recommended that ath- PRACTICAL LIMITATIONS TO REST
athlete’s specific rest period. Many col- letes rest and allow for the energy sys- PRESCRIPTION
legiate programs have multiple athletes tems to recover before performing Time and space. Understandably,
training together, and it is important to their next set. not all situations allow for athletes to
note that the NSCA recommended It is important to make the addition of have optimal time allowing intrasession
coach to athlete ratio for collegiate ath- rest periods realistic. The focus should rest periods. This may be due to weight
letics is 1:20 (14). To circumvent this be on the primary exercises and energy room traffic, limited equipment and
situation, athletes can perform sets in system recovery to allow for optimal space, or restrained time through sport
groups. Essentially, the team would be strength and power output in a session, coaches. This may also be the case for
broken into as many groups as the as well as the development of specific coaches with a high number of athletes
desired work:rest ratio. If the desired energy systems. Rest can also be training at one time. If this is the case,
ratio is 1:3, split the team into 4 groups. applied to assistance and accessory ex- focus on implementing rest periods for
One group performs the lift, while the ercises as needed, but this is a portion primary exercises only, while being
other 3 rest. For a superset, groups of the training session where time can conscious of set and rep prescriptions.
would lift one at a time before moving be condensed, and athletes can move
onto the next exercise. between exercises more quickly. Athlete and coach comprehen-
For assistance and remedial exercises Instead of athletes completing sets sion. For most athletes, especially bas-
(B and C blocks), rest is less important. and reps at their convenience, more ketball players, it is hard to understand
That being said, some B blocks require structure and applicable science can taking time to rest. In their eyes, the
more rest. For instance, if primary, be injected into a training session by game is all about sprinting and getting
multijoint exercises are still performed designating rest periods. up and down the floor. This can also be
a barrier for sport coaches, especially
when walking into the weight room
and seeing athletes not doing anything.
Educating athletes and coaches is
important. In terms of basketball,
describing the game as intense efforts
(running up and down the floor contin-
uously) followed by rest due to a whistle
or a timeout is justified.