Metabolic Training Specificity | CSCS Chapter 3

[@Moniiiqueee824]

The breakdown of the interval training into the phosphagen system, lactic acid system, and aerobic system really helped me grasp the concept better. Thanks Dr.Goodin!

[@NoelleDarquea]

I really enjoy that you have Key points in the middle of your videos to keep up with the content that was stated before those key points and can be used as a refresher before moving onto the next section of the video

[@vanessaviramontesPLNU]

Dr. Goodin, this video was important for me because it supplemented my reading of the textbook. The most interesting thing of this video was zooming in on the HIIT approach. I do this sometimes for cardio and I love applying what I learn in class with what I do in real life.

[@thomaskinzler]

I am very grateful that you use these tables and compare these directly to specific sports. It makes it easier to follow as opposed to either just talking about the tables or just talking about the sport. It was interesting to me to hear methods like inducing fatigue right before the actual sport specific movement in order to train the body at these fatigue levels.

[@mollytucker567]

I enjoyed how you really explained each type of training in this video and highlighted the differences between the different types of training - very helpful!

[@miadenava585]

This video was very helpful in learning along with the textbook. I appreciate how you explained how matching work-to-rest ratios, and training intensity and duration to a specific sport's metabolic demands can improve performance.

[@aliciahernandez00233]

Sport-specific training is super important and understanding the proper exercise intensities and rest intervals to optimize greater metabolic demands is really cool to think about in terms of performance.

[@karatemplin]

Dr. Goodin, I really enjoy the knowledge that you share and your expertise, but this homework set was lengthy this week! I've listened to your voice so much today ha ha. Thanks as always for the awesome insight!

[@ClaireStone-jq4wg]

I enjoy seeing the negatives for the different types of training, I feel like it isn't commonly talked about. This information helps to understand which style of training is best for each athlete.

[@ellieconiaris9073]

I appreciate the examples and how you emphasized the use of appropriate exercise intensities and rest intervals!

[@kieranmccarty4050]

I enjoyed learning about anaerobic vs. aerobic contributions to sustained efforts. It was interesting what percentage of each is being used. Thank you for the video, Dr. Goodin!

[@jupshaw]

This video allowed me to get a better understanding of how to program conditioning and general training for my athletes. Knowing the numbers and ratios is a big part to lay a solid base of what to know for what kind of training adaptation is desired.

[@macynunez4455]

Love the emphasis of specificity you carry throughout the video and the simple tables. It is so important to design programs that create the right amount of stress to induce adaptations while also keeping the type of athlete or individual characteristics of a client in mind to ensure success and safety.

[@joyshang5670]

I liked how you pointed out that we should focus and train specific energy systems for different types of sports.

[@jadenrea1109]

I really enjoyed the portion of the video covering the table discussing interval training for training specific energy systems. This was a great breakdown that was simple to understand and allowed me to easily distinguish the different energy systems and different aspects of training involved with them.

[@moirabryson5042]

Thank you for going into detail about what each type of interval training works for what. It was very helpful!

[@IvyBartlett]

I like how you discussed the different types of training, and how combining strength and endurance training for a strength athlete could decrease their anaerobic abilities, which are crucial for strength and power.

[@BrianaReynoso]

I liked how I can use the video and relate it to my own personal life. When I do different workout classes, we often do a high intensity workout followed by a 30 second rest and I never knew exactly why until now! It really helps to have real life situations in order to fully understand these topics. I also really like that you use examples to explain!

[@luciavaldez2601]

I found it super helpful how you discussed the specific percentages being used by both anaerobic and aerobic during various cycling times.

[@lexireynish5892]

This video was so helpful in seeing and understanding the different types of metabolic training as well as seeing the complexities that are behind strength and conditioning training.

[@DerekLinck]

Great breakdown of the anaerobic and aerobic systems. I am a lifter by heart and did shot put and discus in hs so the breakdown of the different events really helped.

[@cjbuenviaje]

I like how the energy systems relate to specific types of workout intensities and how as a SCS, we can build a program around the specific sport being played that either focuses on quick glycolytic explosive power or long endurance low-intensity workout using oxidative aerobic system

[@celinegriffin3244]

I like how you talked about the different training as well as the combination training of having a strength athlete to do an endurance performance could reduce their anaerobic capabilities that's based on strength and power

[@alannabergherm8046]

I really liked how you applied each training style to different kinds of athletes, and highlighted the necessary precautions to take when combo training!

[@cameransherwood5157]

An older trainer of mine incorporated what I think is combination training, where we would do different types of workouts, some endurance days, some HIIT workouts, I think I was the athlete when I was younger because this idea of having a combo of training allowed for me to be prepared for whatever I maybe had to endure whether it was making a quick and explosive block in football, or it was to run for 8 minutes straight up and down on a basketball court!

[@kylesands9693]

The chart showing how to train the different energy systems was very intriguing!

[@tianguyen3897]

I liked how you stressed the precautions we should take in regard to combination training. So important!

[@dannicazambrano]

This video has great explanations of anaerobic vs aerobic contributions and what their roles are in different types of training.

[@wyattcarlson7504]

The explanation of different types of rest needed during interval training is a really interesting topic. I never realized that different lengths of rest help to target the bodies different metabolic systems an improve each in their own specific way.

[@madelinehernandez8838]

I liked how you were able to relate these topics to real-life situations. It made it easier to understand and process!

[@makennakaczmarczyk7563]

This video also gave me a better understanding of the workouts I do at Orangetheory. Most blocks end with an "all-out" sprint or exercise depending on which station we're at, then we get a 30 sec - 1 min recovery before starting the next block.

[@jakegellatlyperformance]

This was a great summary of how we can bias training one energy system or another through metabolic training. I think interval training is very interesting, particularly high volume interval training with something like pushups and pull-ups. I’ve seen many cases of people who are able to build significant muscle using this style of training.

[@ChynnaKifer]

Thank you explaining the effects of some training such as combination training and how they might actually be counterproductive depending on the sport.

[@madelinejewelnebril2871]

I like how you discussed combination training and how there are benefits, but it should also be used carefully.

[@matthewwadley4348]

The usage of real life scenarios really helped put stuff into perspective and how to apply certain trainings for different athletes

[@evaozimec]

I found it helpful that you provided examples for each kind of athlete that would benefit from training certain energy systems over others.

[@hannahb872]

I liked how you said the type of exercise intensities and rest intervals we incorporate into our routines allow "selection" of the energy systems within our body. I thought it helped explain why there's certain exercises different sport training programs will focus time on.

[@everoche3754]

As I look towards being a group fitness instructor, I find this so interesting and important to think about! I also liked the baseball players going on runs example because I feel like I have known this, but now I have a more in depth explanation as to why!

[@ryanharris8481]

I had never thought of interval training as improving energy transfer within metabolic pathways. I now understand why interval training is used frequently in the sports world!

[@melanieweirich8482]

Being able to physically see so many examples really helped make these ideas more digestable

[@willhopkins4197]

I really like the real world and sport examples for each of the training styles. It's one thing to learn about them physiologically, but it makes so much more sense when it is applied to real situations.

[@isabellecousineau302]

I liked how you emphasized the importance of rest days for athletes.

[@cutetwinkie47]

HIIT is my jam! Intense but so worth it... easy to get done if you only have half an hour to get your sweat on!

[@audreyoates3242]

I really liked the examples and how you emphasized the use of appropriate exercise intensities and rest intervals!

[@emilywalker9462]

What an interesting video! I thought combination training was super fascinating and had never considered the implications of endurance training being negative for particular athletics performance, by changing fiber type. Definitely got me thinking!

[@morganrolleri9198]

I enjoyed learning about how with different types of training that correlate to the different energy systems. Great video!

[@zacharybailey977]

Absolutely love your real world examples. It helps take the book principles and put it into practice. Really enjoyed the last bit about the combo training not really benefiting strength and power athletes and alternatives suggested. I’ve taken a CSCS course before at a university, didn’t pass the exam by a few questions. These lectures will surely get me over that hump. Thank you!

[@julianasum8481]

This video helped give me a practical understanding of how to train athletes according to their metabolic needs.

[@braedenmoore3743]

I like how you went over each training type and how it applies to different types of athletes.

[@MaryErickson335]

It was interesting to learn about the duration, intensity, and rest needed for the different energy systems that are used during certain exercises.

[@TRamos-pl6oo]

ive always heard how beneficial HIIT is for the body, but this video made me want to throw it into my workouts every once and while

[@coreycollier973]

I enjoyed the chart and how using those intervals of contributions can be easily used to decide which intervals to train for.

[@evakoutelieris9550]

This was very helpful in getting an understanding of training productively.

[@VirAquinoPLNU]

this is very helpful and it totally changes the way I tailor my exercises

[@avajgallo]

This is great to learn. No one teaches you this when you are actually deep in the sports/athlete lifestyle. This needs to be more widespread.

[@bensonmutuvi8429]

HIIT training is so useful. Yet it’s definitely important to know when to stop and recover and plan out the workouts at healthy intervals.

[@dimitricarrion6145]

I liked that you talked about the importance of rest intervals and how proper rest can actually allow an athlete to train harder.

[@MatthewDuPrey325]

I found this to be very interesting and helpful especially because I personally have never done a HIIT workout before so it is cool to learn about.

[@torilucht5871]

It’s amazing to me how even a quick rest like 30 second between miles or interval running can reset someone’s energy. The work to rest ratio is very interesting to me.

[@lucamarin8565]

I look forward to incorporating these different rest intervals into my training to ensure I can specifically train each energy system

[@abartsch0022]

That is cool how there are so many different ways of training. I never would have guessed that combination training could be so bad for power athletes but it makes sense since they rely mostly on anaerobic systems for energy so it wouldn't do them much good to train for endurance if that is something that they don't need.

[@clairemasterson6031]

The caution with combination training is something I've never really thought about before and how it could reduce performance in some cases.

[@AmadeusMaxwell]

Thank you so much for sharing this information! No reason why the average person can't also understand their body a little better too in order to maximize their goals

[@jamarmack9626]

I really enjoyed learning about the different types of training and how they each benefit different things but can be harmful for training other types of muscles.

[@AylethLizarraga]

I think a lot of people see coaching as something very simple when in reality it is a very important role in keeping the athlete in a good mental and physical health that goes beyond simple trainings

[@laurenwahl9715]

I most enjoy doing HIIT exercises, so learning more about it was very interesting and super applicable to my own life

[@aribhalla9820]

As someone who enjoys HIIT workouts, it was fun to learn why rest is so crucial during interval training in order to hit the same level of intensity repeatedly.

[@thelmasepulveda4481]

I found it interesting how HIIT training should have cycles of several minutes above 90% of VO2 max. I also learned about combination training and both the negative and positive effects!

[@austiniturbe4495]

I enjoyed the elaboration of HIIT, I've heard the same things like its high power and its effectiveness but not so much of the downsides.

[@kennyvogan5673]

We usse the idea of specifity a lot in gymnastics. We need to target more power than anything else with gymnastics so our conditioning is more broad with all around strength training with muscle groups.

[@DevanneyBoyd]

It is interesting to see the relationship between anaerobic and aerobic contributions as exercise duration increases.

[@emilydonahue8216]

woo hoo 100th like! This was super cool to see how applicable the energy systems are!

[@milandiklic1080]

I enjoyed that you actually precise that combination training may not be beneficial for an athlete. it might even be negative for him .

[@myawilliams8357]

I remember doing HIIT videos as conditioning for gymnastics practice. It was killer but when it came to competition season we could see a difference in our performance levels

[@ameliabrock]

It seems like quite the challenge to try to put together an interval training program for athletes involved in sports that require a combination of both anaerobic bursts and aerobic endurance. I like all the real world examples, very helpful :)

[@Ken32329]

the p.567 of 4th. ed. of CSCS textbook mentioned that, The HIIT of aerobic endurance trainnig are 30s~90secs , with Work-to-rest period ratio of 1:5 , and with greater than VO2max intensity. There is quite large discrepancy to what you mention in your video 10:18 ? Thanks alot !

[@kira4455]

Thank you for these lectures! They've been incredibly helpful in supplementing the textbook. I do have a question I haven't been able to figure out. How does combination training work for CrossFit athletes who are extremely fit? Why is it effective for them, or would it be better for them to train differently?

[@Chasebowen23]

Rest in between sets is important to be able to maximize your output!

[@mikestatz5098]

Baseball coaches always talking about going on long runs to flush lactic acid. Eric Cressy has a whole podcast debating this and he touches on what you said in lecture about impact on athlete joints.

[@caleighgarcia7792]

I thought combination training was very interesting. I have never heard of this type of training before but I think it is interesting that giving aerobic training to an anaerobic athlete can actually be detrimental to them.

[@saeternj]

How would high volume squat waves tie into metabolic training specificity? If we maintained an elevated heart rate with short breaks in between sets, would we be capable of training different energy systems?

[@christiansabatini7614]

I have a question regarding the last portion of the video - combination training. You mention that this type of training isn’t quite as productive for anaerobic athletes, but I was curious about the reverse. The book states that some studies indicate that endurance or aerobic athletes can and do benefit from strength training. I was hoping you could maybe clarify this concept. Great videos! A ton of help as I study to get my CSCS!

[@bojak76]

Would going for a run every couple days a week be counter-productive for a weightlifter/powerlifter? Would a different type of cardio exercise be more beneficial? It is sometimes difficult to stay lean when doing such short, intense exercises.

[@DrJacobGoodin]

Definitely counter-productive if your priority is weightlifting/powerlifting. Think about all the repetitive pounding and eccentric stress your body receives while running (powerlifters don't run as gracefully as other athletes, and are usually larger). A better mode would be low-moderate intensity biking, assault bike, elliptical, stair-master, or rowing. No impact, no eccentric muscle damage, yet still can get your HR up

[@sarahcox-barden]

the work to rest ratios is kinda interesting to see in chart form. i still get a little confused when looking at them but it is slowly starting to click

[@marxist-gluteus-maximus5996]

What's your thoughts on field sports like soccer for example here? Traditional view has always been it's aerobic because the game is 90min long and players cover long distances. However, the more modern game seems to have changed emphasis to more dynamic athletic traits like acceleration, speed, and power. Obviously, soccer involves both to a degree, but especially outside of soccer specific training it's probably best to prioritize one kind of training to maximize performance. Currently, my position is this should be focused on strength, power, and speed and some HIIT style conditioning if necessary. Old school coaches would recommend long running which I personally see as overkill due to the miles we already run just playing the game. Do you have any opinions?

[@petrolene_performancecoach]

I have an Paralympic athlete who does both the 1500m and the marathon and she medaled in both in Tokyo.

[@rozalynnlarson8835]

It was interesting to learn that combination training can actually negatively effect an athlete.

[@joshuawada8783]

One thing I've been wondering while watching this is what is the benefit of training the phosphagen system? It's such a short time for any activity. Like what practical sport action or motion is only around 5 seconds?

[@joshuawada8783]

Also I love the quality and effort put into these Dr. Goodin. That little extra you put into making these videos makes learning that much better for everyone watching, thank you!

[@lnedelcu66]

Hi, can you explain how cant work at 170%VO2max original Tabata interval training? Maybe same example?

[@jakegonzales1367]

I found it interesting how in combination training that there is a negative effect if you perform heavy resistance training in combination with endurance training.

[@SuperTroyAustin]

Would cross training be beneficial for athletes? Is "shock the body" actually a thing that helps?

[@DrJacobGoodin]

Yes and no. Cross training is beneficial if done in a way that supports other more specific aspects of athletic development. For instance, a distance runner might cross-train on the bike. It's a diff mode of exercise but it still trains the aerobic system. "shocking" the body and "muscle confusion" are just marketing BS, but like all good marketing BS they're based in _some_ truth. Strategic variation is a method we employ to ensure complete stimulation of all motor units, to prevent staleness, and bust through plateaus. And we do need to present the body with an overload stimulus, but it should be measured, not shocking.

[@josephmoore977]

Is it necessary to train HIIT for minutes at a time if I am incorporating active recovery between sets?

[@Adam.gates_]

Most of my sets in the gym last 20-60 seconds, and I typically rest about 2 minutes. I should take that extra minute or two when I need it.

[@oliviadyck510]

HIIT sprints is my favourite type of exercise. How am I able to tell if I am at 90% VO2 max though during my sprints? I basically sprint at my max level, aka I know it is the right level for me when I feel like I'm about to die/drip sweat. Is that any indicator of me working hard enough? Also how come some days I can sprint faster, and some days I have to set the treadmill at a lower speed since I cant reach my top speed?

[@DrJacobGoodin]

So, VO2max is well below your maximum power output for short durations (like hill sprints), so if you are going at max effort, you should be way above it. If you keep the rest periods short enough though you should still be able to drive aerobic power adaptations. You likely are experiencing the fatigue from previous training sessions or just natural bio-rhythms. Fatigue will mask your fitness level, and outside stressors could also be playing a role

[@emmasanchez5975]

It's interesting how certain types of training won't be beneficial to certain athletes. It's also interesting how certain trainings can hinder an athlete because it could slow the down when they are trying to be faster.

[@haohao2644]

Thank You

[@wyntonbrown9439]

Funny how I just noticed that in the intro, the school weight room is different than it is now. Looks entirely new lol

[@brysonhashimoto2878]

I find this very interesting because I was taught growing up that we should run after a day of throwing to flush out lactate. Now I know this is false.

[@meghdaniellama1604]

Thought hiit was 1:1

[@jackmalone5800]

Has never made sense to me when baseball coaches will make their pitchers run to “clear lactic acid”. Good to hear from a PhD that it is not founded on physiological evidence, and can actually be detrimental to their performance.