Physiology Series

Explosive Power: The Anaerobic Energy Systems

Jan 18, 2026
11 min read
Sprinter exploding from starting blocks

Velocity is the difference between strength and power. Strength is how much you can lift. Power is how fast you can lift it. To move heavy loads quickly, your body taps into its most volatile fuel sources: The Anaerobic Systems.

1. Understanding the Energy Continuum

The body doesn't switch energy systems on and off like a light switch. It's more like a dimmer switch, fading between them based on intensity and duration. However, for maximum intensity efforts, we rely on two:

  • The Phosphagen System (ATP-PC): 0 to 10 seconds. Maximum power.
  • The Glycolytic System (Anaerobic Lactic): 10 to 60 seconds. High power, high fatigue.

1. The ATP-PC System (Phosphagen)

ATP Molecule Structure

This is your "Emergency Boost." It is the simplest and fastest energy system. Your muscles store a very small amount of ATP and Phosphocreatine (PC).2 seconds of max effort. After that, we need to resynthesize it immediately without waiting for oxygen.

Enter Creatine Phosphate (PC). It donates a phosphate molecule to ADP to recreate ATP instantly. This is why Creatine Monohydrate is the most effective sports supplement in existence. It literally increases your fuel tank for max-effort lifts. This system powers your 1RM Squat, your 100m sprint, or your Olympic Clean.

3. The Glycolytic System: The Burn

Once your PC stores are depleted (after ~10 seconds), the body switches to breaking down Glucose (sugar) without oxygen. This process is called Anaerobic Glycolysis.

The byproduct of this is not just lactate, but Hydrogen ions (H+). These ions cause your muscle pH to drop (become acidic). This acidity inhibits muscle contraction. That "burning" feeling in your legs during a 400m sprint? That is your muscles chemically shutting down to protect themselves. Training this system is brutal. It requires high tolerance to pain and discomfort.

4. Power Training Methodology

To train these systems, you must respect the work-to-rest ratios.

For ATP-PC (Pure Power)

  • Duration: 1-10 seconds (e.g., 3 rep max, 40m sprint).
  • Rest: 1:12 to 1:20 ratio. If you sprint for 5 seconds, you rest for at least 60 seconds.
  • Goal: Complete recovery to keep quality 100%.

For Glycolytic (Power Endurance)

  • Duration: 30-40 seconds (e.g., HIIT, Circuit training).
  • Rest: 1:3 to 1:5 ratio.
  • Goal: Buffer capacity. Teaching the body to clear lactate and tolerate acidity.

5. Neuromuscular Efficiency

Anaerobic training is as much neural as it is muscular.Rate of Force Development (RFD) is the ability of your nervous system to recruit the maximum number of Motor Units in the shortest time. This is why plyometrics (box jumps) and dynamic effort lifting (speed squats with bands) are critical. You are teaching your brain to send a "louder" signal to your muscles.

Conclusion

You cannot be powerful if you are slow. And you cannot be fast if you ignore the anaerobic engines. Sprint. Jump. Throw. Unleash the explosive potential dormant in your DNA.

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