[Lemonrise5]

Training must be specific I always knew that. It's very hard to make the training specific to resemble combat. The best way is actual combat with enough protection to prevent injuries.

[Centaur]

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.

I can just imagine the look on my coaches face if I suggested that we do shorter rounds with longer rest periods. I'm not sure if he'd just laugh or kick me out.
I'm sure I'd be the recipient of some mean body shots though.

Though the punch out drills in II would seem to accommodate this type of energy system training. The 10x10x3 etc. usually take about 35 seconds with a 1 minute rest, as compared to the 3 minute round, 30 second rest.