Development of the Alactic System Part IV- Alactic Capacity Application

During a previous post on alactic capacity, I described the background behind developing this physical quality. In this post I will give a general training example that can be applied in order to train alactic capacity. In the example, I will be using hill sprints. Keep in mind, you don’t have to run in order to improve alactic capacity; jumps may be used as well. When using a hill in this manner, it should be a hill that allows for good running form (the hill shouldn’t be too steep). For many, hill running can be a good way to develop acceleration ability (see Charlie Francis GPP DVD available at

wk1- 30 yrds X 5 (rest 45 seconds between reps) Rest 2 minutes, repeat series

wk2- 30 yds X6 (rest 45 seconds between reps) Rest 2 minutes, repeat

wk3- 30 ydsX7 (rest 45 seconds between reps) Rest 2 minutes, repeat

wk4- 30 yds X 5 (rest 30 seconds between reps) Rest 2 minutes, repeat

This training block can be applied to many sports including:

*Football (skill positions; i.e. wide receivers, running backs, defensive backs)
*Field Hockey
*Combat Sports

As I stated before, the designed 4 week block is a general application. An individual would have to have a certain fitness level in order to utilize the distances and rest periods listed. Someone with a lower level of conditioning would either have to increase the rest periods (between sets and series) or decrease the running distance (from 30-20 yards).

Development of the Alactic System

Training for sport and recent general fitness trends has placed a great emphasis on high-intensity conditioning focusing on the glycolytic system.  This intermediate energy system training typically involves medium duration work bouts (20-60 seconds) with incomplete recoveries (work periods may be shorter based on recovery periods and still quality for this type of training).  Training in this manner accumulates a great deal of fatigue, and while it may have its place in training, it is not warranted in training all athletes, or in the training of individuals interested in general fitness.

In a past post I wrote briefly on the three energy systems, and gave examples of how a properly developed aerobic system (not trained through slow, long-duration efforts) can go a long way in many athletic endeavors (also see post for combat athletes here).  Athletes in many sports have an alactic system that is not developed due to overemphasis on long-duration aerobic training, and glycolytic training utilized by most sport coaches.  Many times athletes in sports such as football, basketball, field hockey, soccer, and lacrosse, spend too much time and emphasis in training (particularly during in-season)  on running drills that emphasize activity carried out in this fashion.  Examples of lactic based conditioning sessions include the 300 yard shuttle in football, and 17’s and suicides in basketball.  This not only limits an athlete’s speed potential, but also causes a shift in how energy is used to display efforts during activity.

Sprinting for speed development should be the focus in the training of most team sport athletes (Smith, 2006).  Proper attention should be placed on both the development of acceleration and top speed acquisition.  It is important when doing this that both sprint mechanics are addressed, and that proper work:rest ratios are utilized in speed development.  Emphasis on speed development (alactic power) should focus on the quality and not the quantity of work; too many times training for speed ends up becoming a metabolic conditioning session (and typically becomes glycolytic).  Training in this manner is not only stressful, but ends up occurring at speeds too slow for true speed development (Francis, 1992).

Emphasizing alactic power development via sprints for non-track athletes can have a significant impact on their performance.  A follow-up post will give examples of how this concept can be applied in training.


Smith, James.  Speed Training Considerations for Non-Track Athletes: The Development of Speed Throughout the Annual Plan.  2006.

Francis, Charlie.  The Charlie Francis Training System.  Kindle Edition.  2012.

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