A strength coach explains how to train multiple energy systems in one week without them interfering with each other. Dedicate one session to high-speed, high-force work: medicine-ball throws and explosive presses for the upper body, heavy back squats for the lower body. This builds both fast-twitch and slow-twitch fibers at once.
In order for you to have like a high motor output, you want to work on multiple energy systems throughout the week. Structure your training so that one, you don't have an interference effect, meaning that you're not training high strength or high force output in the same time as aerobic training because you're throwing the organism in two different directions. I want to be high volumized, I want to have longer sustainability, but then I also want to create high force. And you have your fast twitch and your slow twitch fibers that you are building simultaneously, but one is going to outweigh the other. So what I do is I'll typically do one day a week that's dead dedicated to high speed and high force output, and I'll break it up upper and lower. So the day 1 would be dynamic effort upper, max effort or heavy efforts lower. Upper dynamic could be like med ball throws, explosive press outs, and then your high force stuff could be just back squats.
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