Guest Blog from TrueFitness: Power!

Today I will talk about power, or maximal force.  I will discuss the Phosphagen system and how it creates power while producing more ATP.  I will also talk about how power, as an energy source, has very little sustainability and why, when it runs out, it is completely out.

As we have discussed before, the Phosphagen System creates ATP by combining ADP with a phosphate taken from the compound Creatine Phosphate.  The Phosphagen system is our quickest producer of ATP and, as a result, it is our primary fuel source for power activities.  When we require a lot of ATP, we need to be able to produce more very rapidly.  The Phosphagen System is capable of this rapid delivery of ATP.

When we need power we rely on the Phosphagen System.  Many sports, including rugby, require significant power.  The Phoshagen System can produce energy for about 30 seconds before it loses its ability to produce more ATP, which means the ability to produce power is lost.  Power can be thought of as a light switch: the light is either on or off.  You do not have the light somewhat on or partially off.  Like the light, power is either on or off, meaning either you are using the Phoshagen System and producing power, or you are not.  When the Phosphagen System becomes depleted, you must switch to glycolysis or the aerobic system depending on the continued intensity of your sport.

When the compound Creatine Phosphate is broken apart to steal a phosphate, the byproduct is an inorganic creatine.  Unlike Lactic Acid, inorganic creatine is not toxic in the bloodstream, so it will not cause the same type of “burn” as strength training causes when using Glycolysis as the primary fuel source.

When we rely on the Phosphagen system for our fuel we will feel a different type of fatigue.  When we use power we can completely drain the Phosphagen system. We will only know the system is empty after it is empty.  This means we will only feel tired after we are unable to perform, or as soon we finish.  That is why after an all-out sprint for a very short distance we are not out of breath until after we’re done.  We also don’t begin to sweat until the power event is done.  Our body is so wrapped up in producing ATP for the Power task at hand it cannot allow other functions to take place.  Sweating and breathing are two of the body functions that shut down during maximal effort, resulting in fatigue immediately afterwards.

Recovery from this fatigue can take up to 10 minutes, although the body is almost fully recovered in about 2 minutes.  With training, our bodies can adapt and recover more quickly, as well as potentially learn to sustain power for a few seconds longer.  This can make all the difference in sport.  Because of these adaptations, training for power should definitely be a priority in our workouts.  This is a significant portion of sports performance training for rugby and should be part of your daily routine to improve.

For more info and education on sports performance training be sure to check out our group page on Facebook, TrueFitness Performance Conditioning.  You will learn valuable lessons to be your best and improve your athleticism. http://tinyurl.com/27mz8k4

Anyone in the San Diego area is welcome to drop in at our studio at 2949 Garnet Ave. 3rd floor, Pacific Beach, CA.  We would love to put you through our workout.   Please feel free to call or email Spencer Aiken,CSCS  (951) 296-7993 email:spencer@truefitness.biz

Article written by Spencer Aiken, CSCS, CEO, TrueFitness

Edited by Clarissa Constantine, www.fittopublish.com