By: Regan Quaal
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 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
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Head Strength & Conditioning Coach at Shakopee High School