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FUEL YOUR TRAINING - PART 2

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The fitness industry is growing and expanding more so than ever before, 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 training programme for your specific training goals is imperative for all levels of fitness enthusiasts. It is common for even the most experienced athletes to make the mistake of training via the wrong methods for their specific training goals and consequentially not obtaining the desired outcomes. 

 

This table displays the energy systems utilized in training for specific training 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 training 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 sytems. 

 

 

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 training. 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 apon 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 utilized from fats and carbohydrates. The ratio between the two energy sources is dependent on the diet and training age (training 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

Amino Ener-G

PhedraCut Slimpack

L-CarniKick

 

Amino Ener-G

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.

 

 

 

 

Publication Date: Jan. 23, 2019, 8 a.m.

Tags: #Pro enduro, #Zero sugar hydrator, #vo2 max, #Fast Grow Anabolic, #bcaa amino +, #3XT Pump, #BCAA 12:1:1 TRANSPORT, #Epic Pro, #Hyperbolic Mass, #Diet Fuel, #CarniKick, #Diet Whey Isolean, #B4 Burn Sherbet,

Goal: Get Lean & Fit

Goal Solution - Core - Training