Maximum effort 20m sprints

2 blocks of 5 X 20m efforts starting from different body positions
Easy walk back recovery 
2-3-minutes recovery between blocks 
1:10+ work:rest

Maximum effort kneeling ball wrestle

2 blocks of 5 X 5s efforts starting each new effort on 60s
1:10+ work:rest 
2-3-minutes recovery between blocks 

sharnelle grimshaw

During the first few seconds of exercise regardless of intensity, the ATP-PC system is relied on almost exclusively, with energy coming from the breakdown of the ATP stores within the muscles. 

These ATP stores last only a few seconds after which the breakdown of PC provides energy for another 5-8 seconds of activity. 

Combined, the ATP-PC system can sustain all-out exercise for up to 10-15 seconds and it is during this time that the potential rate for power output is at its greatest.

If activity continues beyond this immediate period, the body must rely on other energy systems to produce ATP as the limited stores of both ATP and PC will be exhausted and will need time to replenish.

These stores are replenished after about two minutes rest.

If activity continues at a high intensity these stores may only partially replenish as there will not be enough energy available for creatine and Pi to reform PC and the rate of ATP breakdown through other energy systems will impede the replenishment of ATP stores in the muscle. 

anna