PLEASE NOTE: We are undergoing a name change. Unleashed Training is now Sprint Ninja. We still offer high quality strength and conditioning along with personal training, with our specialty being sprint training.

Sprint Coaching and Strength & Conditioning
Face to face Coaching & Online Programs

Sprint Ninja Coaching Services - Click Here


Claim Your FREE Session

Please note that all fields followed by an asterisk must be filled in.

Please enter the word that you see below.

  


Anaerobic Capacity

Anaerobic capacity is the total amount of energy obtainable from the anaerobic energy systems. That means the combined amount of output for the ATP, phospho-creatine and lactic acid systems within a certain period of time. A simple, less scientific method for measuring this capacity is to run as far as you can at a near-maximal pace. The further you can run at a fast pace the more anaerobic enzymes your body is capable of producing and utilising and the better able you are to buffer lactate.

Anaerobic capacity is one of the primary focuses of the UNLEASHED Training protocols. The better able your combined anaerobic energy systems are at utilising energy and recovering, the higher the intensity you are able to maintain. For example; a 400 metre runner needs to perform at nearly 100 percent for over 40 seconds when competing at elite level. This is extremely taxing on the anaerobic energy systems and requires a highly conditioned state. By increasing anaerobic capacity the 400 metre runner is able to buffer more lactate at a faster rate, produce and use more anaerobic enzymes and continue turning body fuels into useable energy for immediate access.

Who Needs It?

Everyone needs to improve their anaerobic capacity, no exceptions. This is not something that can be compromised. I will cover a few examples here…

Endurance Athletes

Endurance athletes must have a well-conditioned anaerobic energy system, especially the more sustainable lactic acid system. The limiting factor in endurance athletes is most-often their anaerobic threshold. If an athlete has a higher threshold he/she is able to maintain a greater pace without dipping too far into the anaerobic energy systems.

When you maintain a pace that is beyond aerobic your body goes into debt. Simply put, you end up consuming energy faster than it can be replaced. Eventually your body needs to slow down, there’s no choice. So with a more highly conditioned anaerobic (lactic acid) energy system your body will take longer to reach it. This results in the use of fuels that can be replaced continuously. Hence an endurance athlete can maintain faster paces without dipping into these stores, and if/when they do start to use the anaerobic energy systems their body is better equipped to deal with it for longer and then recover when they are well-conditioned.

Weight/Fat Loss

Weight loss is a very misunderstood topic. It is promoted in just about every fitness centre that long, slow aerobic exercise is the most effective method for losing body fat. This misunderstanding comes from the fact that aerobic exercise makes use mostly of fat stores and any excess glucose/glycogen. So yes, this does result in fat loss, however it has been shown to be a less efficient method than high intensity, anaerobic training. That’s not to say that endurance training doesn’t have a place.

When you train at a low intensity for a long period of time you burn a relatively constant level of energy for the duration of the session. Once the session stops so does the fuel consumption. During anaerobic, high intensity training however your body consumes energy faster than it can actually access and replace it. This puts the muscles in debt for oxygen and fuel. This debt causes a post-exercise response where your metabolic rate increases for several hours.

The higher your anaerobic capacity the more you are also capable of doing within the same timeframe, hence making use of the principle of maximum output in minimal time. So lets say you run 5k in 30 minutes and measure the calories used over a 24 hour period afterwards as well as during that 30 minutes. Then try the same by running 5k at a high intensity, even with rests along the way taking 22 minutes to complete the distance. You simply fit more work into less time and as a result caused the body to consume energy like a V8 engine for hours after the workout. Same distance better results.

General Population

The general, non-athlete individual may have been led to believe that they are exempted from training at extremely high intensities. There is a reason for this; the mainstream fitness industry has to keep up with not just what is producing results but also what the person enjoys doing. There are many people out there that hate training at high intensities because the perception is that it’s too hard for them.

High intensity training is for everyone, no one is excluded from this recommendation. The more conditioned your anaerobic capacity is the better equipped you are to perform tasks at sub-maximal levels. Further to that, high intensity interval training has been shown to have a greater effect on cardiac health than long slow aerobic training.

How do you Improve It?

There are only a select few ways to improve your anaerobic capacity. The thing is though that not all methods are specific to your goals or will produce the best result to effort ratio. What has been discovered is that the lactic acid energy system can only be engaged at a high level of output for a very short time. Anything longer and you begin entering the aerobic zone of training, which is not the goal here.


Intervals: High intensity intervals are the primary way to increase anaerobic capacity. Don’t be mistaken by anaerobic power, that’s a different thing altogether. The lactic acid energy system needs to be trained to near exhaustion on each interval. In order to accomplish this, intervals need to be anywhere from 40 seconds to three minutes and performed at an intensity that can barely be maintained for the given time of each interval. Alternatively, intervals of shorter duration with less recovery time can be used. Methods such as the Tabata protocol will develop anaerobic capacity.

Most of what we do at Unleashed Training is either anaerobic capacity training or training for explosive power/speed.

Contact Us

Please note that all fields followed by an asterisk must be filled in.

Please enter the word that you see below.

  

Return to our home page from Anaerobic Capacity.

Sydney Sprint Coach Blog
The Sydney Sprint Coach blog will keep you up to date with all changes made to endlesshumanpotential.com subscribe now to keep yourself updated.
Sydney Personal Training
Sydney personal training with Unleashed Training: Unleashed Training offers Sydney personal training services in the Merrylands, Granville, Parramatta and Guildford area.
About Sprint Ninja
Sprint Ninja is a fitness and physical performance business utilising an effective set of systems and training principles, specialising in sprinting performance...
About Chris Lyons
Chris Lyons is an experienced strength and conditioning coach, having trained athletes of all ages and levels since 2002. Chris specialises in coaching athletes for....
Evolve Training System
The EVOLVE training system is a complete system of sprint training in all its forms....
Sprint Workouts - Sprinting WOD
The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...
Sprint Training
Sprint training is a form of training applicable across a large range of domains for both the individual and the athlete....
Super Human Strength
Super human strength is something all athletes and most of the general population would love to achieve. ...
Power Training
Power training is often a very confused and confusing component of training, for both the general public and among coaches/trainers. ..
Psychology of Speed
The psychology of speed, an often underestimated aspect of the development of sprinting speed...
Ideal Fitness Program
The ideal fitness program is something people have been searching for ever since we discovered that regular and planned training can change the....
Training Principles
Training principles are the universally applicable guidelines that should be met in order to achieve a given training objective...
Training Objectives
This is a comprehensive set of guidelines, training objectives and an overall plan to be applied to all training programs...
Ten Components of Fitness
The ten components of fitness are the aspects of physical development that UNLEASHED Training aims to facilitate. Most programmes focus on only one or a small number of these fitness components...
Definition of Fitness
The definition of fitness is so difficult to pin down. I have searched for a definition for years, ever since I first started my studies in fitness, strength and conditioning. I have witnessed...
Unleashed Challenges - Official Unleashed Training Fitness testing and ranking.
Welcome to the UNLEASHED Challenges section. Here you will find benchmark challenges and fitness tests based on the UNLEASHED Training methods....
Body Weight Exercises
The following is a list of body weight exercises used by Unleashed Training as part of the Evolve fitness program. This page includes just simple text descriptions of each exercise...
Body Weight Workouts
Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....
Ideal Strength Training Program
The ideal strength training program is difficult to find. It is difficult because, in terms of any kind of physical conditioning...
Minimalist Fitness Programs
Minimalist fitness programs are simplified fitness programs that can be used for total development of one or more components of fitness. ..
Art of Movement
The art of movement is something you will see discussed in many texts, in one way or another. This is a concept that was visited, studied and developed hundreds and even thousands of years ago...
Strength Articles
Welcome to the strength articles section. Here you will find articles relating to strength training in all its forms....
Sport and Athletic Conditioning Articles
Welcome to the sport and athletic conditioning articles section. Here you will find articles pertaining to specific sports and athletic events....
Weight Loss Articles
Welcome to the weight loss articles section. Here you will find articles and information specifically targeted at weight loss/fat loss....
Military Fitness Articles
Welcome to the military fitness articles section. Here you will find articles and information that applies to military fitness....
General Fitness Articles
Welcome to the general fitness articles section. Here you will find articles and information that applies to fitness as a whole but does not fall into other categories....
Sport and Exercise Science Articles
Welcome to the sport and exercise science articles section. Here you will find articles and information that explains the science behind fitness and performance training, how the body works....
Nutritional Guidelines - The Unleashed Training nutritional prescription
The following are the basic nutritional guidelines and recommendations for Unleashed Training. It is written in plain language and is easy for you to understand.....
Paleo Diet
The paleo diet is a recently popular way of eating. It is gaining traction in the health and fitness world and is especially popular with fitness movements such as CrossFit.
Boosting Testosterone
Boosting testosterone and other hormonal functions is a somewhat obscure topic to all but the hardcore bodybuilder or strength athlete. Everyone likes to focus on training hard....
Intermittent Fasting
Intermittent fasting is a nutritional habit that involves periods of time throughout a 24 hour period where no food is consumed. To clarify, a period of fasting involves...
Strength Training for Kids
Strength training for kids is a controversial topic of conversation. Old wisdom suggests that strength training is dangerous for children and will lead to failure to grow...
Strength training for children
Strength training for children has been a debated topic for many years now...
Exercise For Children
Exercise for children is one of those new-age topics of conversation and a major money spinner for corporations trying to cash in on “what’s hot”...
Early childhood physical development
Early childhood physical development is just as important as childhood mental and psychological development...

Recent Articles

  1. About Sprint Ninja

    Aug 31, 15 12:20 AM

    Sprint Ninja is a fitness and physical performance business utilising an effective set of systems and training principles, specialising in sprinting performance...

    Read More

  2. Sport and Athletic Conditioning Articles

    Aug 30, 15 06:29 AM

    Welcome to the sport and athletic conditioning articles section. Here you will find articles pertaining to specific sports and athletic events....

    Read More

  3. Being Competitive

    Aug 30, 15 06:24 AM

    Being competitive is often seen as a negative thing. No doubt you have heard that you shouldn’t compare yourself to others, just do it for yourself....

    Read More

YOUR COACH – Chris Lyons

Chris Lyons is an experienced strength and conditioning coach, having trained athletes of all ages and levels since 2002. Chris specialises in coaching athletes for speed and power specific to fast-moving sports such as rugby league, rugby union, soccer, Aussie rules football etc. Since 2002 Chris has conducted close to 15,000 hours of training and coaching directly with athletes and members of the general population. From this experience comes Sprint Ninja, based on tried and tested training methods combined with up to date research. Chris continues to challenge himself not only as a coach, but also as an athlete, competing in sprinting events, strongman and Olympic-style weightlifting.

View Chris Lyons's profile on LinkedIn