Fuel Your Fitness Training

Fuel Your Fitness Training

The fitness training industry is growing and expanding more than ever, leading to an increasing number of people wanting to be a part of this new evolving culture. With this new growing interest and commitment, comes every individual’s motive and purpose. Some develop a love for being active, some grow a desire to improve their body’s performance capabilities whereas others might be aiming to obtain their ideal physique.

Ensuring that you follow the correct exercise programme for your specific goals is imperative for all levels of fitness enthusiasts. Even the most experienced athletes make the mistake of using the wrong methods for their specific training goals and consequentially do not obtain the desired outcomes.

This table displays the energy systems utilised in training for specific goals (explained in detail in Fuel Your Training – Part 1 article):

Training Type Energy System
Speed ATP-CP (creatine)
Strength ATP-CP (creatine) + Anaerobic (carbohydrates)
Power ATP-CP (creatine)
Endurance Aerobic (carbohydrates/fats)
Hypertrophy (Resistance Training) ATP-CP (creatine) + Anaerobic (carbohydrates)
Weight loss (*HIIT) Aerobic (fats) + Anaerobic + (carbohydrates)

*High Intensity Interval Training

+ Dependent on time, distance, reps and intensity.

It is important to take these principles into mind when planning your exercise programme. In particular, it is vital to stick to the time period (repetition range) and rest period in between sets to ensure that you perform the right exercises according to the correct energy systems.

SPEED TRAINING

The primary energy system adopted is the ATP-CP system. It is important to keep working sets to a very short time period with sufficient rest periods in between. It is always best to do speed training at the beginning of exercise sessions if you also plan on training other modalities (strength, power etc.).

ENERGY SYSTEM ATP-CP
FREQUENCY 3 times a week
REPS Max effort – not exceeding 15/20 seconds
SETS 3-8 sets
WORK/REST RATIO 1:3
EXAMPLES Sprints, Resisted Sprints, Agility Ladder, Agility Hurdles
PRODUCT SUGGESTIONS BEFORE DURING AFTER
Hyperdrive Pre-2

OR

Creatine Transport

Amino Ener-G

OR

Cyto Power-HP

Pro Recover

OR

BlueLab™ 100% Whey

STRENGTH TRAINING

Strength training forms a pivotal part in the foundation for all other forms of exercise. In order to be fast, you need functional strength. To be powerful, you require a strong core. Strength plays a vital role in allowing your body to perform across all training spectrums. To improve your strength, it isn’t always necessary to only use weights, you are able to improve your strength via functional movements which uses your bodyweight as a form of resistance or to use simple resistance bands.

ENERGY SYSTEM ATP-CP + Anaerobic
FREQUENCY 3 times a week
REPS 8-12 reps
SETS 2-3 sets
REST PERIOD 2-3 min
EXAMPLES Resistance Bands, Weight Training, Callisthenics
PRODUCT SUGGESTIONS BEFORE DURING AFTER
Hyperdrive Pre2

OR

B4 Bomb 2

BCAA Amino+

OR

BCAA Amino Gro

BlueLab™ 100% Whey

OR

Hardcore Whey gH

OR

Creatine Anabolic

POWER TRAINING

Power is the ability to move weight with speed. Being strong does not always translate to being powerful. The ability to move a weight in a shorter period of time determines one’s power capabilities. It is important to keep reps to a minimum and rest periods extensively long to ensure maximal rep attempts upon each set.

ENERGY SYSTEM ATP-CP
FREQUENCY 2 times a week
REPS 1-6 reps
SETS 3-4 sets
REST PERIOD 3-5 min
EXAMPLES Snatches, Cleans, Box Jumps, Kettle Bells, Plyometrics
PRODUCT SUGGESTIONS BEFORE DURING AFTER
3XT Pump

OR

EPIK™ Blue Blood

BCAA 12:1:1

OR

EPIK™ Blue Juice

BlueLab™ 100% Whey

OR

Hardcore Whey gH

OR

EPIK™ Isobolic Whey gH

 

ENDURANCE TRAINING

When performing endurance-based training, the body’s energy consumption is primarily utilised from fats and carbohydrates. The ratio between the two energy sources is dependent on the diet and training age (experience and level). A low carbohydrate diet will encourage the body to utilize fats as primary energy. When following a high carbohydrate diet, the body will prefer using stored glycogen as fuel.

ENERGY SYSTEM Aerobic
FREQUENCY 3-5 times a week
REPS 12-16 or 1.5 – 10min+ (cardio based)
SETS 4-6
WORK/REST RATIO 1:1
EXAMPLES Running, Swimming, Cycling, Light Weight Resistance Training
PRODUCT SUGGESTIONS BEFORE DURING AFTER
Pro Enduro

OR

V02 Max

Pro Enduro

OR

Cyto Power HP

OR

EPIC Pro

OR

Zero Sugar Hydrator

Pro Recover

OR

EPIC Pro

HYPERTROPHY TRAINING

The main focus point in hypertophy training (gaining muscle mass) is to place emphasis on slow controlled movements and to push your limits with maximal resistance load. The most common way to build muscle mass is via weight training or “Time under tension” weight training. Time under tension is a method in which the movement used to raise and lower the weight is prolonged for 10 seconds each, which assists in creating more muscle fiber tearing; and therefore leading to greater muscle repair and regrowth.

  

ENERGY SYSTEM ATP-CP + Anaerobic
FREQUENCY 3 times a week
REPS 8-12 reps
SETS 2-3 sets
REST PERIOD 2-3min
EXAMPLES Resistance Training, Eccentric Training, “Time Under Tension” Training
PRODUCT  SUGGESTIONS BEFORE DURING AFTER
Epik™ Blue Blood

OR

3XT Pump

Epik™ Blue Juice

OR

BCAA 12:1:1

OR

BCAA Amino-Gro

Epik™ Isobolic Whey gH

OR

Fast Grow Anabolic

OR

Hyperbolic Mass

WEIGHT LOSS TRAINING

The most important aspects to take into consideration when attempting to burn excess body fat, is to ensure that a strict diet plan is followed which allows for a daily calorie deficit. Secondly, ensuring that you follow a training programme which targets fat burning. The most popular and scientifically proven training method for burning fat is High Intensity Interval Training (HIIT). It is a compound of various exercises which target different muscle areas at a maximum effort; and allowing short brief periods of rest in between working sets.

ENERGY SYSTEM Aerobic + Anaerobic
FREQUENCY 3-5 times a week
REPS 12-16
SETS 4-6
WORK/REST RATIO 1:1
EXAMPLES HIIT, Spinning, Running, Superset Weight Training
PRODUCT SUGGESTIONS BEFORE DURING AFTER
B4-Burn Sherbet

OR

PhedraCut Slimpack

L-CarniKick

Amino X

OR

BCAA Amino+

Diet Whey Isolean

OR

Diet Fuel Ultralean

In summary, it is imperative to follow the necessary steps to obtain your desired training goals. Following the right training programme alone isn’t sufficient enough in obtaining your goals. It is of high importance to follow a suitable diet catered towards your calorie needs and peformance goals. Sport supplements will thereafter play an assisting role in reaching your desired training objectives.

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