SMARTER NOT HARDER: DEVELOPING THE
TACTICAL ATHLETE
FIGURE 1. GENERAL ADAPTATION SYNDROME (2)
FIGURE 2. EFFECT OF EVENT DURATION ON PRIMARY ENERGY SYSTEM USED (1)
DURATION
INTENSITY
PRIMARY ENERGY SYSTEM
0–6s
Extremely High
Phosphagen
6 – 30 s
Very High
Phosphagen and fast glycolysis
30 s – 2 min
High
Fast glycolysis
2 – 3 min
Moderate
Fast glycolysis and oxidative system
> 3 min
Low
Oxidative system
FIGURE 3. TRAINING LOAD CHART (1,7)
REPS
PERCENTAGE OF 1RM
1
100
2
95
3
92.5
4
90
5
87.5
6
85
7
82.5
8
80
9
77.5
10
75
NSCA’S TSAC REPORT | ISSUE 33
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