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|
|20-35%||Oxidative||> three minutes||1:1-1:3|
|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