how to improve performance of these energy systems?
The knowledge that has been gained will allow me to improve my taekwondo performance next year because I now know the things that are needed for these energy systems to work well and the key components of training them. Each system has a different method of training and compulsory components of the systems working to the best of their ability. To develop the ATP-CP energy system, sessions involving repeats of up to 10-15 seconds of maximum intensity activity/work are required, with approximately two minutes rest between repeats to allow the system to replenish. This can be done by Sprinting 100m at highest intensity with 2-3 minutes rest in between.
Training needs to be high intensity and power for a short duration. By training the ATP-Cp system this would allow me to be more agile when it came to my explosive, powerful movements within my Taekwondo unit. To improve my performance within taekwondo, I need to train the main energy systems to become a better competitor with greater capabilities when it comes to speed and duration.