211116 Energy system training

211116 Energy system training

% max power	Primary system	Exercise duration	Work to rest ratio
90-100 %	Phosphagen	5-10 seconds	1:12-1:20
75-90 %	Fast glycolysis	10-15 seconds	1:3-1:5
30-75%	FC/oxidative	1-3 minutes	1:3-1:4
20-35%	Oxidative	> three minutes	1:1-1:3

Rest periods per specific goals:

Strength	2-5 minutes
Power	2-5 minutes
Hypertrophy	30-90 seconds
Muscular endurance	< = to or up to 30 seconds

Depending upon your training goals these charts provide a guideline to the systems used in your training and the ways to implement them. It should be kept in mind that training one system at a time is the correct method if you expect to see results.

Information from Essentials of Strength Training and Conditioning by Baechle and Earle