We've all heard the saying, "You can train tired, but you can't train everything when you're tired." And there's a lot of truth to that. Some exercises are just better tackled when you're fresh and full of energy. Take sprinting or swing speed training in golf, for example—channeling your inner Bryson DeChambeau to crush it off the tee. These activities demand your best, and doing them while fatigued not only defeats the purpose but also increases your risk of injury. Remember why we’re doing these exercises in the first place: to get faster and more powerful.
But it’s not just about when you train—it’s also about how you structure your workouts. Poor exercise order can lead to sub-optimal gains in power, strength, and overall performance—and that’s the best-case scenario. In a worst-case scenario, a bad exercise order could lead to injury by asking your body to perform a complex movement when it's already exhausted.
Understanding exercise order based on energy systems
What does "exercise order based on energy systems" even mean? Let’s break it down. Your body has several energy pathways to fuel your workouts, and without diving too deep into the science (we’re here to keep our sanity, after all), we can group them into two main categories: aerobic and anaerobic. Aerobic means you’re working with oxygen, which lets you sustain activity over a longer period. Picture a steady marathon runner who can keep going and going. Anaerobic, on the other hand, is when you’re working without oxygen—think short bursts of high-intensity effort, like sprinting or lifting heavy weights.
When to Hit the Gas: The Anaerobic Systems
Let's zoom in on anaerobic energy, which is crucial for training speed and power. First up is the Phosphocreatine System—your body’s go-to for short, explosive efforts lasting up to 10 seconds. Whether you’re blasting through a 100m sprint, making a fast break in soccer, or going for a one-rep max in weightlifting, this system is all about maximum intensity. But here’s the catch: it depletes quickly and takes about 2-3 minutes to recover. So, you want to be fresh when you tap into it.
Next is the Anaerobic Lactic (Glycolytic) System
"Anaerobic" means "without oxygen," and "lactic" refers to the production of lactic acid, the often-misunderstood byproduct of exercise. And just to clear up a common misconception: lactic acid isn’t the culprit behind the muscle soreness you feel the next day. This system provides energy for activities that last between 15 to 90 seconds, making it ideal for moderate to high-intensity exercises that extend beyond the 10-second mark. Unlike the Phosphocreatine System, the Anaerobic Lactic System doesn’t require as long of a rest period for recovery, allowing you to perform repeated bouts of activity with shorter breaks.
But here’s the kicker: you’re never entirely in just one energy system. All systems contribute to some degree during exercise, with your body drifting between them based on the movement, duration, and intensity. For instance, during a 10-second sprint, about 96% of your energy comes from anaerobic pathways. But stretch that effort to 90 seconds, and the contribution drops to about 35%, with the aerobic systems stepping in to do the heavy lifting.
Don’t get bogged down by trying to quantify each energy system during your workouts. What’s important is understanding that if you want to train speed and power effectively, you need to do it when you’re at your freshest—at the start of your workout, not at the end. This not only helps you get the most out of your training but also reduces the risk of injury.
Side Note: Word to the wise for all the golfers out there: you don’t need a ton of volume to train speed. If you’re doing 100 max-intent swings three times a week, you’re trading quality for quantity. Remember, it’s about training with intent, not just more training.
Mastering Exercise Order:
When planning your workout, the order of exercises is key to maximizing performance and minimizing injury. Here’s a simple rule of thumb:
Faster Movements Before Slower Movements
Multi-Joint Exercises Before Single-Joint Exercises
Large Muscle Groups Before Smaller Muscle Groups
Following these three guidelines will ensure you get the most out of your strength and conditioning program. Let’s break down why this order matters.
Start with Speed Movements
To develop speed and power effectively, it's essential to perform speed and explosive movements at the beginning of your workout when you're at your freshest. This ensures both your muscles and central nervous system are fully primed for high-intensity effort.
Consider this: If you were to take a vertical jump test and run a mile, and you wanted to perform your best in both, you’d naturally opt to do the jump first. After all, a hard mile run will leave your legs too tired to jump as high, but doing a few explosive jumps won’t impair your ability to run. This example underscores why it's crucial to start with your speed and power exercises when you’re at your peak.
Follow with Compound Movements
Once you’ve completed your speed work, it’s time to move on to compound, multi-joint exercises like squats, deadlifts, bench presses, and pull-ups. These exercises are fundamental for building strength and size, and they should be done before smaller, single-joint exercises that might fatigue specific muscles.
For instance, if you exhaust your triceps with pushdowns before a bench press, your weakened triceps will limit your performance in the bench press, meaning your chest—the primary muscle targeted by the bench—won’t get the workout it needs.
End with Accessory Exercises
Finish your workout with accessory or isolation exercises, such as side raises, curls, and tricep pushdowns. These single-joint movements are perfect for targeting specific muscles and adding the finishing touch to your session. By the time you get to these exercises, your body will already be fatigued, making it the perfect time to focus on smaller muscle groups.
Applying These Principles Beyond Lifting
This principle of faster to slower also applies to activities before and after your lifting sessions. If you're doing speed work (like sprints, sprinting drills, clubhead speed training) on the same day as your lifts, always do the speed work first. Speed work, being the fastest activity, requires peak performance, which isn’t possible if you're already fatigued from lifting.
Conversely, conditioning exercises should generally come after strength training. Focus on developing power and strength in the weight room first, then finish the day with conditioning out on the field or track.
Train Smart for Maximum Gains
In the end, it’s not about how much you train but how smartly you organize your training. By prioritizing speed and power when you’re fresh, focusing on big compound movements next, and saving single-joint exercises for the end, you can maximize your gains and reduce your risk of injury. This approach will help you become the strongest, fastest version of yourself.
Some workouts may include all three categories—speed movements, compound exercises, and isolation lifts—in which case, the compound movements will be in the middle of the workout. Other workouts might skip speed movements entirely, making the compound lifts the focal point of your session. Adjust your routine based on your goals, but always keep the principles of exercise order in mind.
disclaimer
All FHPT blog and article material is intended for educational purposes only and should not be taken as medical advice. The content aligns with the practice acts and scope of practice for licensed physical therapists in the state of Louisiana, focusing on promoting recovery, performance, and musculoskeletal health. While physical therapists are qualified to provide guidance on healing and functional optimization, the information provided here is general and not a substitute for personalized advice from a registered dietitian, physician, or other licensed healthcare provider. Fulco & Hall Performance & Therapy (FHPT) assumes no liability for any individual outcomes resulting from the application of this information. For specific medical concerns, always consult with a qualified healthcare professional.
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