7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 1/12

Anaerobic Alactic Power

AAP1 AAPWorkload Rest / Reps Done Workload

   S   E   T

   #    1 0:05   1:00

   S   E   T

   #    1

0:10

0:05   1:00 0:100:05   1:00 0:10

0:05   0:00 0:10

ntensit! "one 5 "one 1   Time 0:10

Rest / Sets   6:00 9:20 0:10

ntensit! "one 5

   S   E   T

   #    2 0:05   1:15 Rest / Sets

0:05   1:15

0:05   1:15

   S   E   T

   #    2

0:10

0:05   0:00 0:10

ntensit! "one 5 "one 1   Time 0:10

Rest / Sets   7:00 11:05 0:10

0:10

   S   E   T

   #     0:05   1:30 0:00

0:05   1:30 ntensit! "one 5

0:05   1:30 Rest / Sets

0:05   0:00

ntensit! "one 5 "one 1   Time

   S   E   T   #

    

0:10

Rest / Sets   8:00 12:50 0:10

0:10

   S   E   T

   #    $ 0:05   1:30 0:10

0:05   1:30 0:00

0:05   1:30 0:00

0:05   0:00 ntensit! "one 5

ntensit! "one 5 "one 1   Time

4:50

Total ti%e 0:#&:05 Total ti%e

*** Rest between repetitions is PASSIV

7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 2/12

*** Rest between sets is A!TIV

7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 3/12

Rest / Reps Done

2:00

2:00

2:00

2:00

2:00

0:00

"one 1   Time

:00 16:00

2:30

2:30

2:30

2:30

0:00

0:00

"one 1   Time

:00 16:50

3:00

3:00

3:000:00

0:00

0:00

"one 1   Time

9:40

:$2:#0

7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 4/12

7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 5/12

Anaerobic Alactic 'apacit!

AA'1 AA'Workload Rest / Reps Done Workload

   S   E   T

   #    1 0:15   3:00

   S   E   T

   #    1 0:20

0:15   3:00 0:20

0:15   3:00 0:20

0:15   0:00 0:20

ntensit! "one $ "one 2   Time ntensit! "one $

Rest / Sets   12:00 22:00 Rest / Sets   1

   S   E   T

   #    2 0:15   3:30

   S   E   T

   #    2 0:20

0:15   3:30 0:20

0:15   3:30 0:200:15   0:00 0:00

ntensit! "one $ "one 2   Time ntensit! "one $

Rest / Sets   12:00 22:00 Rest / Sets   1

   S   E   T

   #     0:15   4:00

   S   E   T

   #     0:20

0:15   4:00 0:20

0:15   0:00 0:20

0:00   0:00 0:00

ntensit! "one $ "one 2   Time ntensit! "one $8:45

Total ti%e 0:52:$5 Total ti%e

*** Rest between repetitions is PASSIV

*** Rest between sets is A!TIV

7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 6/12

Rest / Reps Done

3:00

3:00

3:00

0:00

"one 2   Time

0:00 20:20

3:30

3:30

0:000:00

"one 2   Time

0:00 18:00

4:00

4:00

0:00

0:00

"one 2   Time9:00

:$(:20

7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 7/12

Anaerobic )actic Power

A)P1 A)P2Workload Rest / Reps Done Workload

   S   E   T

   #    1 0:#0   3:30

   S   E   T

   #    1 0:$5

0:#0   3:30 0:$5

0:#0   3:30 0:$5

0:#0   0:00 0:$5

ntensit! "one # "one 1   Time ntensit! "one #

Rest / Sets   12:00 22:30 Rest / Sets   1

   S   E   T

   #    2 0:#0   3:30

   S   E   T

   #    2 0:$5

0:#0   3:30 0:$5

0:#0   3:30 0:$50:#0   0:00 0:00

ntensit! "one # "one 1   Time ntensit! "one #

Rest / Sets   12:00 22:30 Rest / Sets   1

   S   E   T

   #     0:#0   4:00

   S   E   T

   #     0:$5

0:#0   4:00 0:$5

0:#0   0:00 0:00

0:00   0:00 0:00

ntensit! "one # "one 1   Time ntensit! "one #9:30

Total ti%e 0:5$:#0 Total ti%e

*** Rest between repetitions is A!TIV

*** Rest between sets is A!TIV

7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 8/12

Rest / Reps Done

5:15

5:15

5:15

0:00

"one 1   Time

2:00 30:45

5:15

5:15

0:000:00

"one 1   Time

2:00 24:45

6:00

0:00

0:00

0:00

"one 1  Time

7:30

:0#:00

7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 9/12

Anaerobic )actic 'apacit!

A)'1 A)'2Workload Rest / Reps Done Workload

   S   E   T

   #    1 1:00   3:00

   S   E   T

   #    1 1:#0

1:00   3:00 1:#0

1:00   3:00 1:#0

0:00   0:00 0:00

ntensit! "one # "one 2   Time ntensit! "one #

Rest / Sets   6"00 18"00 Rest / Sets

   S   E   T

   #    2 1:00   3:00

   S   E   T

   #    2 1:#0

1:00   0:00 1:#0

0:00   0:00 1:#00:00   0:00 0:00

ntensit! "one # "one 2   Time ntensit! "one #

Rest / Sets   3"00 8"00

   S   E   T

   #     1:00   3:00

1:00   0:00

0:00   0:00

0:00   0:00

ntensit!"one # "one 2

  Time

5"00

Total ti%e #1*00 Total ti%e

*** Rest between repetitions is A!TIV

*** Rest between sets is A!TIV

7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 10/12

Rest / Reps Done

3:00

3:00

0:00

0:00

"one 2   Time

"00 15"30

3:00

3:00

0:000:00

"one 2   Time

10"30

2+*00

7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 11/12

,a-i%al Aerobic Power

,AP1 ,APWorkload Rest / Reps Done Workload

   S   E   T

   #    1 2:00   2:00

   S   E   T

   #    1 $:00

2:00   2:00 $:00

2:00   2:00 $:00

2:00   0:00 0:00

ntensit! "one # "one 2   Time ntensit! "one #

Rest / Sets   5:00 19:00 Rest / Sets

   S   E   T

   #    2 2:00   3:00

   S   E   T

   #    2 $:00

2:00   3:00 $:00

2:00   3:00 $:002:00   0:00 0:00

ntensit! "one # "one 2   Time ntensit! "one #

Rest / Sets   5:00 22:00

   S   E   T

   #     2:00   4:00

2:00   4:00

2:00   4:00

2:00   0:00

ntensit!"one # "one 2

  Time

20:00

Total ti%e 1:01:00 Total ti%e

*** Rest between repetitions is A!TIV

*** Rest between sets is A!TIV

7/25/2019 Zach Energy System

http://slidepdf.com/reader/full/zach-energy-system 12/12

Rest / Reps Done

6:00

8:00

0:00

0:00

"one 2   Time

:00 34:00

6:00

8:00

0:000:00

"one 2   Time

26:00

:00:00