OTS-Training Energy Systems

Learn to Train the Metabolic Zones of your Body!
Training Effect
OTS Description
Training Distances Type
Energy Source
Food Support
Level 5
NMF/Supra Max
Speed - (Neuro Muscular Facilitation)
LT + up to 110%-115%-125% Speed
50-200 Meters
Circuit Training/ Drills ect
Supra Max Overspeed
Hill Training
Phosphogens
Creatine Phosphate + Atp
Speed
100% Phoshogen/Carb
Protein/Carb
Meat- Fish
Rice-Quinoa
Pasta
Level 4
Lactate Balance
Speed Endurance
Lactate Threshold/OBLA
85%-90% (88%)mhr- LT Testinig by individual
Steady State Tempo 20-minute
400-1,000 Meter Intervals
Race Pace-Goal Pace
1,000 meter in/out
Glycogen + Lactate
Speed Endurance
90% Carb 10% Fat
Carb Protein
Meat Fish
Rice- Quinoa
Pasta
Beans Veggies
Level 3
Anaerobic Threshold
Aerobic Capacity/Anaerobic Threshold
80%-85% mhr
Steady State 10-20K
Intevals 1500-5000m
Fartlek/Hills
Race Pace/ Pace Endurance
Carbs(glycogen) + O2 + Lactate
Max Aerobic Power
80% Carb 20% Fat
Carbohydrate/Fat
Veggies Nuts
Pasta Rice
Quinoa, Eggs
Level 2
Aerobic Threshold
Aerobic
75%-80%mhr
Steady State
Recovery
10-20K
Carbohydrate(Glycogen) + O2
50% Carb 50% Fat
Carb's Fat
Avocado, Olives
Meat Fish Poultry
Veggies Greens
Level 1
FFA
Basic Endurance
65%-75%
Steady State
Recovery
Un fed
Free Fatty Acids (FFA) +O2
40% Carb 60% Fat
Olives Avocado's
Cheese, Nuts
Fish Eggs Meat
REST
Sleep Must be 5-7 full 90-min cycles
7.5-10.5 quality hours
Invest in Good Bedding
30% Carbohydrate 70% Fat
Monitor Resting HR
Contact Me for a MOXY Demo with your group or facility: tim@olympiatrainingsystems.com

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