Time Your Sets - Energy System Training: A new training paradigm

By: Regan Quaal & Jesper Mårtensson  
Edited by: Amy Hobday

INTRODUCTION
We have all probably said to ourselves when performing a conditioning session “I will do this for X amount of time or do these intervals for X amount of time”. On the other hand, we have also most likely said to ourselves when performing a weight room session “I will do this exercise for X repetitions”. The question is: Why are we only prescribing duration for conditioning and not for exercises? Both serve the exact same purpose, preparing an athlete to compete in sport, so why do we differ between the two?  
They should not be thought of as separate entities because all qualities can be developed using both scenarios, especially when it comes to preparing an athlete from an energy system profile perspective.  Sport is timed by duration, not by number of repetitions, so using timed sets for the weight room makes much more sense if we are trying to develop training programs that are specific to the demands of sport.  On top of that, utilizing time will control for the possible variance in training volumes amongst your athletes and is the best method to develop repeat sprint ability.

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