Energy System Training (EST) – Training Log
Team,
we know how much you loves a spreadsheet to track and record your training progress. As you know the next phase is all about taking your fitness to the next level with Energy System Training (EST). We are also aiming to maintain strength and focus on improving your weaknesses.
If you would like to know more about the EST phase the following blogs are a good place to start:
Energy System Training – Part 1 – Energy Production
Energy System Training – Part 2 – Energy Production and Expenditure
Energy System Training – Part 3 – Anerobic Athlete Vs Aerobic Athlete
The latest spreadsheet contains three separate parts:
Strength Assessment
This section is designed to keep a record of your current strengths and weaknesses. If used correctly the spreadsheet will show certain areas of structural balance weaknesses and the ratios of weight that should be achieved on the bench, deadlift, pull-ups, squats and overhead press. Targeting weaknesses will improve overall strength and decrease the chance of injury related to structural imbalance of the muscles around the joints.
Note: The cells that require your input have a white background. The remaining cells use formulas to calculate the magic numbers
Column B – A list of exercises we will be testing
Column C – An estimated 1RM for each exercise determined by your current back squat weights. For injury protection and full body strength, no skipping legs day, it’s important to balance out your strength in all planes of motion.
Column D & E – Here you need to enter in the weight you have lifted for this exercise and the number of repetitions performed at this weight. These values are used to calculate the Column F,G,H & I
Column F – This is your estimated 1RM for this exercises based on the values entered in Column D & E
Column G – This is your actual ratio of the weight you have lifted compared to your back squat. If you compare these values to column H you will discover where you are strongest and where you weaknesses are. Ideally you need to focus on your weaknesses to improve global strength and take over the world.
Column H – This is the structural balance ratio of each exercise when compared against the back squat. These are the numbers we are ideally aiming to be close to.
Column I – This is the imbalance between the structural balance targets (column G) and your actual percentages (column I)
Columns J & K – These columns are used to determine your individual Neuromuscular efficiency (NME). – NME refers to an athlete’s capacity to recruit motor units. High NME people are able to perform approximately three reps at 85% of their 1-rep max, whereas Low NME people are able to perform approximately eight plus reps.
There is neither a good or bad score, just different, and it all depends on your muscle fibre make-up, which is largely genetic. High NME people are capable of recruiting more motor units to achieve a one-rep max, therefore they fatigue more quickly with high percentages. This is a generalisation, but, high NME people tend to be more explosive and “faster than they are strong,” whereas low NME people tend to be more enduring and “stronger than they are fast.
There is also a gymnastics section to record the number of unbroken repetitions you can perform. Set a target early in this phase and see if you can improve pver the next 10 weeks.
Energy System Training Assessment
Welcome to your first 10 weeks of fitness testing. There are a total of nine fitness tests that we will be performing multiple times over the next 10 weeks. Three aerobic fitness tests, three anaerobic lactic and endurance and three anaerobic lactic power tests. Let the fun and games begin… Witness the fitness!!!
Rowing Pace Calculator
On the second workbook there is a rowing pace calculator that can be used to calculate your 500m pace based on percentages of effort and the target distance. There will be a lot of rowing in the EST phase and it would be wise to know your numbers before you come to the gym. The athletes who know how to pace themselves in correctly in each workout will ultimately perform the best.
You need to know how long it takes you to row 500m at 100% effort. Enter this time into cell B2 and the rest will be calculated for you. For example if I can row 500m at a pace of 01:25, I can use this information to figure out what pace I row at to achieve a 5K @70% effort. Scrolling across to column S (5000m) and then down to row 12 (70%) the time to row 5K @70% is 18:25 and the 500m pace is 01:51 (column T).
If you have any questions about this new spreadsheet please come and ask one of our coaches…. (Maybe not Geoff, his technology skills are limited)