First off, from a physiology stand point, in order to train a given property, enough stress has to applied to that property (i.e. any given energy system). During day to day life you are always using the 3 main categories of energy systems to some extent (1 - ATP/Creatine Phosphate, 2 - Anaerobic or Oxygen Independent, 3 - Aerobic or Oxygen Dependent). You can think of these 3 systems as filling up a pie chart. No matter how small their slice (or %) of contribution to the completion of the task (i.e. picking up your child), it still must be recognized that it is being used to perform a given task. This is a very basic view of the energy system usage in day to day life, I am aware of that. I just allows some basic understanding of what I will cover down the road.
When discussion training, the pie chart analogy still holds true. Only now, the 3 main energy systems can be further broken down. Over the next few weeks I will do a video of myself attempting to training each one of these energy systems (a type of Aerobic energy system training was my last entry). The current video attached displays an attempt to elicit a training response for the Anaerobic Lactic Power (ALP) energy system. I say "attempt" because you don't really know what the usage of fuel inside the body is going to be and how it is responding to the stress. However, based on my current knowledge, you can "attempt" to train any given energy system if the stress is precisely applied to the individual. One important note here is that "precise" is the key word. It is very easy to design a set of movements that will take anywhere from 20-60 seconds of work to complete. However, you cannot call it training of the ALP system if the intensity is not precise, if the effort required is not appropriate (both too much and too little) and the movements chosen are not suitable to achieve this goal (i.e. single unders with a jump rope, bodyweight walking lunges, etc.).
Lastly, the ALP energy system can be further broken into interval # 1, and interval # 2. The main difference between these 2 intervals will be the duration of effort (#1 = 20-40 sec approx vs. #2 = 40-60 sec approx), the recovery times (9x vs. 7 x), and the amount of lactate that is produced as a result. My goal for this session was to have a 35 second all out effort for the first 3 sets and a 45 second all out effort for the last 3 sets.