Are You Training Too Hard?
How to Improve Your Conditioning with Smart Energy System Training
Are You Training Too Hard?
Most gym-goers think that conditioning means running yourself into the ground. If you’re gasping for air after every workout, you might be doing more harm than good.
A smarter approach to conditioning helps you build endurance, improve recovery, and get in better shape—without burning out.
Understanding Energy Systems
Your body has three main energy systems:
Aerobic System – Low-intensity, long-duration activities (walking, jogging, biking). Helps with recovery and endurance.
Anaerobic-Alactic System – Short bursts of max effort (sprints, heavy lifts). Focuses on explosive power.
Anaerobic-Lactic System – Intense efforts lasting 20-60 seconds (interval sprints, battle ropes). Builds tolerance to fatigue.
Each energy system plays a role in your conditioning, and balancing them is key for long-term progress.
The Problem with Traditional Conditioning
Most people overuse high-intensity workouts, leading to:
Poor recovery (always sore, fatigued, and unmotivated)
Inconsistent progress (getting stuck at the same fitness level)
Higher injury risk (joints and muscles don’t fully recover)
The solution? Train smarter by balancing energy system development.
How to Train Each Energy System
1. Build Your Aerobic Base
Do 30-90 minutes of steady-state cardio (bike, rower, sled drags) at 120-150 BPM (conversational pace).
Helps your body recover faster and increases endurance.
Try This: 3-4 sessions per week at a moderate pace.
2. Improve Explosive Power
Short bursts of 5-10 seconds max effort (sprints, sled pushes) with 60-90 sec rest.
Builds explosive strength without overloading your body.
Try This: 6-10 rounds of max-effort work, 2x per week.
3. Enhance Muscle Endurance
Use High-Intensity Continuous Training (HICT): Heavy step-ups, sled drags, or kettlebell swings for 8-20 minutes straight.
Improves muscular endurance with minimal fatigue.
Try This: 2-3 sessions per week as an alternative to traditional HIIT.
4. Balance Intensity and Recovery
Alternate high-intensity training days with low-intensity recovery work (walking, biking, mobility drills).
Avoid excessive high-intensity training, which can lead to burnout.
Final Thoughts
More isn’t better. Smarter training leads to faster progress and fewer injuries.
Focus on your aerobic base first. It improves recovery and performance.
Use high-intensity training sparingly. Short bursts of effort with proper rest.
Monitor recovery and adjust. Listen to your body and avoid burnout.
Ready to get in the best shape of your life? Apply these conditioning methods and see how much better you feel and perform in and out of the gym!
Reference: Jamieson, J. (2018). Ultimate MMA Conditioning.