IMPROVE ANAEROBIC-LACTIC PERFORMANCE

By: Regan Quaal
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POSSIBLE LACTIC ADAPTATIONS
            Training the anaerobic-lactic energy system is essential for high level performance in Cross Fit.  There are two major components of the lactic energy system where adaptations can be made, they are power and capacity.
            The lactic power component is based on how much muscle tissue an individual has that relies on anaerobic metabolism for ATP.  Essentially the more muscle tissue you have and the more enzymes those muscles contain, the higher levels of anaerobic power your muscles can produce.  The nervous system also plays a small role in this process because if all muscles are coordinated and activated in unison more power will be created.
            The capacity component is based off how well the body can tolerate the buildup of metabolites (waste) that are responsible for the muscle fatiguing.  There are multiple ways the body can counteract this buildup of metabolites.  One way is improving your muscles ability to utilize the metabolites for ATP (energy) production.  Another is improving your muscles ability to neutralize the acidity of the buildup by developing its pH buffering capabilities.  Lastly, you can improve the rate of clearance of metabolites by transporting the metabolites out of the muscle elsewhere in the body. 

Lactic Power

• Amount of anaerobic muscle tissue
• Number of anaerobic enzymes in muscle tissue
• Nervous system development

Lactic Capacity

• Ability to utilize metabolites
• Muscles pH buffering capabilities
• Rate of clearance of metabolites

 
LACTIC ADAPTATION METHODS
            There are many different methods that can be used in training to improve the anaerobic-lactic energy system performance.  Below I will go over my favorite method:

Lactate Trapping Method

• Guidelines for performance:

• Choose a compound exercise (squat, deadlift, press, pull up, row) and a bodyweight isometric position that mimics the bottom portion of the compound movement pattern (example: back squat and wall sit)
• Perform the compound exercise for a set that lasts a minimum of 20 seconds (example 3 reps with 7 sec eccentric), then once the set is complete go directly into the 20-30 second isometric position the mimics the compound exercise
• Repeat this process for 3-5 sets

• How it works:

• During the initial compound exercise when the muscle is trained at high intensity for a duration of twenty seconds or more, the muscle adapts to training under anaerobic conditions
• Once the compound exercise is completed there is a buildup of lactate and hydrogen (acidity) in the muscle, at this point you immediately drop into an isometric position where the muscle is stretched
• Due to the muscle being stretched in this position, there is a lack of blood flow traveling to and from the muscle causing all the metabolites to be trapped within the muscle
• When there is no new blood flow traveling to the muscle it is forced to utilize the available metabolites (lactate) for energy
• When there is a lack of blood flowing out of the muscle the body adapts by finding a way to buffer the acidity that is trapped

• Training adaptations:
• Increase in muscle size (more anaerobic tissue)
• Increase in anaerobic enzymes (muscle is trained anaerobically)
• Improved ability to utilize metabolites (isometric traps lactate)
• Improve muscle ability to buffer pH (tension prevents hydrogen from being cleared)

• Overall

• The adaptations this training method develops allows the muscle to perform anaerobically for longer durations and at higher intensities, by extending the amount of time it takes to reach muscular fatigue. 
• One thing to keep in mind though is the adaptations only take place in the muscle being trained during the method.  For example, if you want to improve your upper body pulling lactate tolerance, then I would recommend using strict pull ups and inverted row isometrics.
• Above I have attached a video that demonstrates it being used for the lower body.