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SPSS Ltd
XLR8 Sports House
24a Acheron Drive
PO Box 8757
Riccarton, Christchurch
New Zealand
Ph: +64 3 343 4053
Fax: +64 3 343 4054
info@speedpowerstability.com

In a condition by tradition philosophy of physical preparation, trainers would separate physiological parameters and train them sequentially as per the tenets of periodisation. To this end an athlete would move from aerobic to anaerobic to speed and agility over a period of time. I believe this method for teams sports preparation to be outdated in that since team sports are an integrated metabolic amalgam you should train for all things at all times following a Conjugate method of training.

This will allow you to emphahise various components of fitness along the way but to continue to train all elements concurrently. As the founder of the modern Westside method of strength training would state “ what you do not train you lose” so train all elements concurrently and not sequentially for the complete athletic preparation.

With this in mind you can train agility whilst at the same time train the metabolic systems. Exercise physiology tells us that the phosphate energy systems is most involved in activities of less than 15 seconds duration and becomes less involved as the time moves out further where the anaerobic lactate systems contributes more and if the time of effort continues the aerobic system dominates. Although not one energy system is mutually exclusive the time of effort will dictate the most dominant contributor.
If we were to set up a series of coloured ladders or the cross ladder, we could construct an agility pattern of many different footwork elements.

If you were to run through it once and then rest, the time would be quite short and hence the emphasis is on the phosphate system of a one off event with maximal rest in between. If instead you continued the patter for 45 – 60 seconds you would be challenging energy production via the lactate system and also a by product would be to challenge your footwork under fatigue. Further increases in time would greatly increase the fatigue factor whilst challenging you aerobically at the same time.

An example program to assist in planning is in the table below, again this is just a guide so work with your athletes and see what works best and gives you what you need to condition the athlete for the demands placed on them in the game.

Energy System	Time	Rest Time between	Example	Work : Rest
Phosphate	1 – 15 seconds	3 – 5 : 1	20 x 15 secs every 1 minute	Work 15 seconds : Rest 45 seconds
Lactate	15 – 60 seconds	2 – 3 : 1	10 x 45 secs every 135 seconds	Work 45 seconds : Rest 90 seconds
Aerobic	60 - 180 seconds	1 – ½ : 1	5 x 3 minutes every 4 ½ minutes	Work 3 minutes : Rest 1.5 minutes

Ashley Jones

Specialists in
Speed and Agility Training, Power Training, Quickness and Sports Training Equipment.

Whether you are a teacher, coach, personal trainer, athlete, or physical therapist we have something for you. XLR8® represents the very best in quality sports training aids, physical education, strength conditioning and training education.