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A Coach’s Guide To Energy Systems (Part 2)
By Michael J. Stott
Last month (June 2021) , Swimming World explored the concept of energy systems and how coaches can use them to maximize athlete development and performance. In Part 2, we examine how one incorporates his understanding of energy systems into a seasonal training plan.
Over the years, various coaches and organizations have altered the categories and subsets to suit their training modes and preferences. Grandfather to the codification of the zone system is the University of Michigan’s Jon Urbanchek, who introduced energy category color-coding for ease of understanding and communication with his athletes.
His original chart consisted of seven categories that he has since modified to five for ease in training. In practicality, the number may be reduced to three: aerobic, anaerobic threshold and high-performance endurance with subsets (anaerobic race pace and high-velocity overload) found under the high-performance category.
Josh White, associate head swim coach at the University of Michigan and an Urbanchek disciple, has a Ph.D. in kinesiology. Chart 1 – top (page 41) is a more intricate version he uses with Wolverine swimmers.
“We use energy system training for several reasons,” he says. “First, it is a great tool for our coaches to systematize our training. We quantify training loads so that we can get the desired physiological adaptations. We keep track of our volume in the most important energy systems and manipulate those over our macro, meso and micro cycles. Having some quantitative record of it also allows us to accurately adjust our training after seeing the results throughout and at the conclusion of each season.
“Secondly, we use energy systems as our primary form of communication between both coaches and athletes. With six staff coaches and a lot of different training groups, our energy systems form a basis of communication so that we all stay on the same page. We also use our color-coded energy system to communicate with our athletes on workouts. Almost everything on a written workout has a color associated with it. The color goes beyond communicating effort level. Our energy system color chart allows our athletes to understand the PURPOSE of their set or workout and gives them information to approach the set in a way that they will get the most out of it,” says White.
“Our middle distance and distance groups follow a traditional periodized training plan focusing on aerobic development initially and moving into speed and anaerobic development as the season goes on. Our sprinters are in a sense reversed periodized, starting with a focus on speed and then working to extend the duration of the speed. We have a weekly cycle of practices that rotates an emphasis on different energy systems.
“While energy system training is typically associated with independent development of aerobic and anaerobic systems, we find that perhaps the most crucial part is understanding how these systems can work together. We have all seen the miler who crashes and burns on the last 50 of a 200. Anaerobic activation can inhibit aerobic activation and vice versa. So we spend time training in ways that encourage both systems to activate and work at their peak simultaneously.”
To continue reading about energy systems and their practical use in training,
Click here to download the full issue of Swimming World July 2021, available now!
Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, “Too Much Loft,” was published in June 2021, and is available from Bookbaby.com, Amazon, B&N and book distributors worldwide.
[PHOTO BY PETER H. BICK]
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FEATURES
010 | TOKYO OLYMPIC GAMES: READY FOR IMPACT
by Dan D’Addona, Matthew De George, John Lohn, David Rieder and Andy Ross
As the United States was still selecting its Olympic swimming team in mid-June, most countries had already decided who would be competing at the COVID-19 pandemic-delayed Olympic Games this summer. Here are profiles of 10 swimmers from around the world who have been preparing to make an impact in Tokyo.
022 | TAKEOFF TO TOKYO: ICONIC MOMENTS IN OLYMPIC HISTORY
by John Lohn
In October of 2019, nearly a year prior to the original date of the 2020 Olympic Games in Tokyo, Swimming World designed a series that would pay homage to the history of the sport on its biggest stage. For our final installment of “Takeoff to Tokyo,” we offer a look at some of the most prominent moments in Olympic lore.
026 | AS GOOD AS IT GETS
by Dan D’Addona
In our Olympic preview of artistic swimming, Swimming World notes that Russia is a perfect 10-for-10, winning every Olympic gold medal possible—duet and team—since the turn of the century. Led by Svetlana Romashina and Svetlana Kolesnichenko, Russia will be tough to beat next month, Aug. 2-7, in Tokyo.
COACHING
20 | SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 3)—MINIMIZING THE ARM ENTRY PHASE TIME IN FREESTYLE AND BUTTERFLY
by Rod Havriluk
The non-propulsive time in a stroke cycle consists of the time for the entry phase and the recovery phase. This article presents strategies to minimize the entry phase time for freestyle and butterfly so that a swimmer can decrease stroke cycle time, increase stroke rate and increase swimming velocity.
040 | A COACHES’ GUIDE TO ENERGY SYSTEMS (Part 2)
by Michael J. Stott
Last month, Swimming World explored the concept of energy systems and how coaches can use them to maximize athlete development and performance. In Part 2, we examine how one incorporates his understanding of energy systems into a seasonal training plan.
042 | Q&A WITH COACH SID CASSIDY
by Michael J. Stott
043 | HOW THEY TRAIN MEGAN MORONEY AND ASPEN GERSPER
by Michael J. Stott
TRAINING
019 | DRYSIDE TRAINING: SUMMER SPEED
by J.R. Rosania
JUNIOR SWIMMER
45 | UP & COMERS: KAYLA HAN
by Shoshanna Rutemiller
COLUMNS & SPECIAL SECTIONS
008 | A VOICE FOR THE SPORT
018 | THE OFFICIAL WORD
027 | 2021 AQUATIC DIRECTORY
046 | GUTTERTALK
047 | PARTING SHOT
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