NSCA CSCS Work to Rest Ratio Explained! (ATP/PCr, Anaerobic Glycolysis, Oxidative Energy Systems)
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- čas přidán 23. 04. 2020
- NSCA CSCS Work to Rest Ratios Explained! (Aerobic, Anaerobic, ATP-PCr Energy Systems)
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00:38 Overview of Energy System Duration
00:38 Phosphagen System
01:14 Fast Glycolysis
01:36 Fast Glycolysis / Oxidative
02:03 Oxidative Energy Systems
02:40 Phosphagen System and Sprints Example
04:04 Fast Glycolysis and Sprints Example
05:12 Fast Glycolysis / Oxidative Swim Interval Example
06:15 Oxidative Energy System Cross Country Example
07:35 Review of Work Times of Each Energy System
Phosphagen (ATP-PC) System is utilized in the first 10 seconds of exercise. These high intensity work intervals require a 1:12-1:20 Work:Rest
Here’s a video explaining the details of the ATP-PC System: • ATP PC System Explained
Fast Glycolysis (Anaerobic Glycolysis) System is the primary energy producer for work intervals lasting 15-30 seconds. These efforts require a 1:3-1:5 work to rest ratio.
Oxidative Energy systems (Aerobic glycolysis, Krebs cycle, Oxidative Phosphorylation) last 3+ minutes and require a 1:1-1:3 work to rest ratio.
Here’s a video explaining the oxidative energy systems: • Bioenergetics Explaine...
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This channel is Power.
Great video and explanation Matt. Thanks a lot! 🙏🏽
Great video, 5 days out of my test and love the quick to the point videos to polish these values.
Glad it was helpful!
CSCS STUDY ONLINE POSSIBLE?
Among many, a good simple yet comprehensive explanation. Thank you
absolutely amazing! thanks a lot
Thank you Matt!! This is super helpful
Glad it helped you Kelly!
Thank you Matt❤️ great work...
Thanks so much!
Great job Matt!
Thank you!
nice, thanks
Great video, very helpful
👍🏼👍🏼👍🏼
Glad it was helpful!
awesome!
Thank you! Cheers!
love it
👍🏼
Your fast oxidative/glycolitic ratio is interesting - I only do resistance training but my training time:workout time runs right about that same ratio of 1:3.2
Great video
Thanks Jonathan!
Hi Matt nice video can you tells the intensity for each energy system
Great video. I'm about a month away from taking my test.
Good luck! I believe in you Ron
Thank you for the video!
One question. When the Work involves compound movements (let's say gymnastics rings) if a routine is made of let's say front lever-back lever-iron cross where different muscle groups activate at max strength for short durations but the whole routine is ~30sec, which energy system is used mostly and what should one follow from the whiteboard ?
Hey Matt, great video! Totally makes sense. I reviewed the the ratios in the book in chapter 3 after watching this. Table 3.6 outlines pretty much everything you have on your white board except the book has an extra column for % of maximum power. 20-30% for oxidative, 90-100% for phosphagen sys, etc. I think after reading through chapter 20 I figured these %s are based off HR reserve. Am I correct in thinking that? To figure the actual HR I want to train in, say for training oxidative, I would take my resting HR and add 20-30% of my HR reserve?
I believe that is correct. 20% of MHR would be like 40BPM which wouldn't make sense.
Hi matt...can u please continue making video regarding CSCS syllabus....it's very helpful....thanks a lot
I'm preparing for CSCS examination
Yes I will. I just recorded some more! Also make sure you join the Strength and Conditioning Study Group on Facebook. We do CSCS Prep Facebook Lives all the time!
So, for a sport like basketball that floats in the fast glycolysis and fast glycolysis/oxidative range but still has phosphagen reliant moments, would metabolic workouts followed by workouts focused solely on the phospagen system be good?
Can you do a video about this stuff 👆 relates to hypertrophy
Question - So for Fast Glycolysis/Oxidative like your example where you would have them do low intensity work for 6 min, would there be any complete rest during the training?
Thanks Matt! This makes it easy to understand :)
So, in case of strength training, when we are doing a movement like back squats for hypertrophy (8-12 rep range) and of course depending on the TUT, this will mainly fall in the third category of fast glycolysis/oxidative system?
And can we say this would be true for most resistance training/strength work? So we would barely tap into the first system (Phosphagen)?
There would be a combination of energy systems providing the ATP for a 20 second set of squats. The ATP-PC (phosphogen) system would provide a good bit of ATP for the fist 10 seconds, then glycolysis would start to take over as the primary energy system.
Also as the body buffer and the athlete becomes fitter, if the rest is cut will we be going into a different energy sysyem
Great video. What would be an optimal combined time for a workout to train the fast glycolysis system utilizing the time and work to rest ratio numbers you mentioned? Wondering, generally how reps would correlate for this system and each system to match the proper time and work to rest ratios?
There are different rest recommendations for resistance training that are based on reps. The work to rest ratios are more for cardiovascular/ interval type training like the examples in the video.
Hi Matt, thanks for the video. For resting, do you recommend the athlete to change to slow walk or completely rest (just standing still)?
Low activity active rest such as walking around or just standing will likely be very similar. I would not recommend "Rest" that elevates the heart rate significantly, as that could have a negative impact on ability to produce maximal force/speed during the work periods.
@@TheMovementSystem Thanks that would be useful a lot!
Have You consider a New Paradigm of Bioenergetics?
Which tells us that PCr and Oxygen utilization&recovery is coupled to each other and oxygen as well as PCr is used immediately upon load
Yea that's not new. It's well known that the energy systems work in combination immediately. So both PCr and the aerobic system are working at low and high intensity just in different proportion
This is a great video! I am reading more about different HIIT protocols, but I cannot find any information on what are the adaptations that we can get from different work:rest ratios. For example, if we work 1:1 like 30s on 30 off to what sports this will carry the most? Is it good for endurance athletes or sprinters? Could you explain that? Thanks! 🙏
Endurance athletics do a lot of 2:1 or 3:1 ratio intervals, 4-6 minute work intervals at above 90% HRmax
Very interesting video.
Lately i’m doing this workout in which i do resistance training with weights, (usually 4 set for 12 to 18 reps), rest between set is 40 to 50 seconds.. but lately i like to rest not standing but running light on the treadmill (keeping the heart rate a little bit higher).
In this case… what kind of metabolism am i using during this type of workout??
Thanks.
Not to much benefits system
The late, great sprint coach Charlie Francis advised about 1 min rest for every 10 metres of sprinting.do there would be 3min rest after each 30m sprint interval, 20 min rest after each 200m sprint etc. Thoughts?
Maybe… but was Charlie *NSCA-certified*!? 😝
(The NSCA numbers are total bullshit. Use them only to pass an NSCA exam.)
Pardon the ignorance, but what is the benefit of the prescribed rest( from a physiological stand-point) during cutting the rest short. I understand that with the proper rest you're replenishing the energy systems and clearing lactate but what is the long term training benefit of proper work: rest ratios?
Good question! Adequate rest will allow the energy system used to replenish and work at an optimal rate for the work intervals. This will result in greater training effectiveness (ex: better cardiovascular endurance, better enzyme function, increased fat burning, improved power output, or whatever adaptation is specific to the training being done)
How do one continue developing the energy system? Do we cut down the rest?
Not always. Sometimes you need to increase the rest. The point of having work to rest ratios is to determine what is an optimal amount of work time and rest time to develop the energy system
Why do some people say glycolytic can be 2 minutes?
Please help in this : 1:12 means like 10sec work : 12x10 sec rest. Am I right?
Yes
@@TheMovementSystem thank you
Now this is a proper trainer ladies and gentlemen. As soon as a trainer has normal body and normal biceps you know he is legit. Cheers sir for your amazing videos. All the best to you. And I am glad to see there are few of us that respect clients so we learn more and go into details.. and we ask why why why why and we learn. All the best to you sir
This is an excellent channel, and I can appreciate that these might be the “correct” answers on some test somewhere…. However, in real life the correct W:R ratios for ATP/CP-focused training are more like 1:60. At least 1 minute of rest for every 1 second of effort.
Also, it’s hilarious that the NSCA thinks that athletes can recover from maximal 20-second efforts in 2-3 minutes. Try it.
Work- Rest for what purpose?
What are the 'energy systems'?
Energy systems are the way the body produces energy so it can move
Can you add a translation into Arabic in your videos? please
I'm not sure how to
These rest ratios do not work for track training sessions. The phosphagen rest ratio is about right. The atp system that lasts up to 25s requires more rest than is indicated here. Only top level endurance athletes could tolerate that short of a rest. Any fast twitch athlete will need more rest because they generate more lactic acid. Also Training session for distance sessions I.e. lactic tolerance, vo2 max, anaerobic threshold are all conducted at around 1:1 effort to rest ratios for good athletes or lower so less rest than is indicated here.