I have a couple of questions about ATP production and usage, and training guidelines for work-relief for the Glycolytic System.

I understand that each of the three Energy Systems produce different amounts of ATP; and, that the Aerobic System produces the most (129 molecules of ATP).

1. Would it be possible to complete a moderate to high intensity exercise routine (using the ATP-CP system or the Glycolytic System) for an exercise session lasting about 45 minutes or so, and then perform some low intensity exercise (using the Aerobic System) in order to produce more ATP (129 molecules); and then, use those aerobically derived ATP molecules for additional high-intensity training?

If low intensity exercise produces such a large amount of ATP, can’t we use that to return to high-intensity training?

2. If work-relief is recommended for glycolytic energy system training, how can you practically implement this when you are doing weight training? For example, I was doing a shoulder workout (each work interval was 30 seconds – 45 seconds (8-12 reps); with a rest interval 2 – 5 times my work interval (1 min to 2.5 min). If I am trying to work the anaerobic glycolytic system, which requires work relief during the relief intervals, what sorts of things can I do without completing exhausting my shoulders before the next set of 8-12 reps?

Am I understanding work-relief correctly?