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Originally Posted by Conditioning for MMA: Training the Energy Pathways
Drills to develop the phosphate system should be of 4-15 seconds in length, performed at over 95% maximum speed, with long recovery intervals. If recovery isn’t adequate, the body will not have time to replenish creatine phosphate, and will use anaerobic glycosis instead. This will cause the accumulation of lactic acid and cause a reduction of speed.
For sparring practice, with the focus on improving the phosphate system, keep the duration of rounds shorter than the in the event, the rest intervals longer, and the total number of rounds performed higher
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this part jumped out at me and i'd really like to try it
thanks for the great read TS