Energy System III (Oxidative System)

Of the three energy systems that we use this is the most complex of them all! I have written and re-written this blog 4 times and each time it escalates into a terribly boring blog. I have concluded that the best way to approach this is through simplicity.

Firstly as oxygen (O2) is used this is a aerobic process. Production of ATP through the oxidative system is done through a special cell organelles called mitochondria. Although this may not seem relevant entirely the mitochondria are adjacent to the myofibrils and are scattered throughout the sarcoplasm

Unlike the ATP-PCr/Glycolytic system the Oxidative system is slow to turn on, but has excellent energy yielding capacity. For this reason it is the primary method of energy production during endurance events >3 minutes and could therefore be considered very important for BJJ practitioners. This Energy system relies heavily on the cardiovascular and respiratory system (other blogs to follow)... to deliver O2 to the active muscles.

As mentioned above due to the complexity of this process I will simply explain what processes are involved and an overview of each process.

Oxidatuve production of ATP involves three processes:

1. Areobic Glycosis

2. The Krebs Cycle

3. The Electron transport chain

Aerobic Glycosis

In Carbohydrate metabolism, glycosis plays in a part in both the anaerobic and aerobic systems. The process is the same regardless of whether O2 is present. What O2 does however is determine the end product - pyruvic acid. If you can remember from my earlier blog anaerobic glycosis produces lactic acid and only 3 mol of ATP per mole of glycogen, or 2 mol of ATP per mole of glucose. With O2 being present the pyruvic acid is converted to a compound called Acetyl Coenzyme A (Acetyl CoA).

Krebs Cycle

Once Acetyl CoA is formed it enters the Krebs Cycle (AKA Citric Acid Cycle). This is a complex series of chemical reactions (as shown below in Figure 1.3) that permit the complete oxidation of Acetyl CoA. At the end of the krebs cycle, two additional moles of ATP have been formed directly, and the substrate (original carbohydrate) has been completely broken down into carbon dioxide and hydrogen.

Figure 1.3 Krebs cycle

Electron Transport Chain

During the process of glycosis, hydrogen ion is released when the glucose is metabolized to pyruvic acid. Additional hydrogen ion is released during the krebs cycle. If this hydrogen ion remains in the system the inside of the cell becomes too acidic (pain - what some people called lactic acid build up). Hydrogen ions are dealt with through a process called oxidative phosphorylation. The hydrogen ions are basically combined with two coenzymes called nicotinamide adenine dinucleotide (NAD) and flavin adenine dinucleotide (FAD). These carry the hydrogen atoms to the electron transport chain where it is split into protons and electrons. Hydrogen ions combine with O2 to form water which prevents acidification. The electrons that were split from the hydrogen pass through a chain of reactions and in the end provide energy for phosphorylation of ADP, thus giving us ATP. As this process relies on O2 it is given the name highlighted above 'oxidative phosphorylation'

Training this system is very broad and we can utilize up to 70% of our maximum power ability. If we wanted to hit our fast glycosis and oxidative system we would use between 30-70% maximum power for a period of 1 to 3 minutes and a rest ratio of 1:3 to 1:4. If we are going to concentrate purely on the oxidative system than 3 minutes + using no more then 30% maximum power with a rest ratio of 1:1 to 1:3.

I would consider this system and the glycolytic system to probably be the most important systems to train for BJJ. Although this is achieved during rolling the rest ratio to hit the systems entirely needs to be adopted (or so research suggests). Rolling for 15 minutes + is clearly working our oxidative system but given the maximum power output ALL systems are worked.

It almost makes me chuckle when people ask what they can do to improve their BJJ and the old and bold say 'train BJJ' - the science would actually support what they are saying. To improve the systems for BJJ, you have to do BJJ. While concentrating on individual systems is beneficial for example ATP-PCr would help the explosive power and movement for a throw/takedown we invariably have to train them collectively or at least in pairs. While this is EXTREME common sense - some sports would require a high concentration on one or the other (perfect example is 100m sprint) but BJJ as with many combat sports need a good breadth of training with the concentration being on glycolytic and oxidative systems as these are the systems we use most.

My next blog will be a summary whilst looking at the oxidation of carbohydrates, fats and proteins as well as the interaction of the three energy systems.

I tried to make this blog as 'readable' as possible without boring the hell out of you. Believe me this system is very complex and this blog could have easily exceeded 3,000+ words.

As ever, and as highlighted above and long before me by the old and bold - you want to improve BJJ fitness, go train BJJ ooosss

Reference List:

Beachle, T. R., and Earle, R. W. (2008), Essentials of Strength training and Conditioning, Leeds: Human Kinetics.

Sewell, D., Watkins, P., and Griffin, M. (2005), Sport and Exercise Science, An Introduction, Oxon: Bookpoint Ltd.

Willmore, J. H., Costill, D. L., and Kenney, W. L. (2008), Physiology of Sport and Exercise, Leeds: Human Kinetics.