ATP-PC System
ATP-PC System
Nov 30, 2017
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This single kettlebell complex hits all 3 energy systems at once: ⚡ ATP-PC system (explosive power) → Snatches & Swings ⚡ Glycolytic system (anaerobic endurance) → Chaining all movements into one non-stop round ⚡ Oxidative system (aerobic capacity) → Pushing through multiple high-intensity rounds with short rest Workout: • 20 Snatches (10 each arm) • 10 Clean and Presses (5 each arm) • 10 Goblet Squats • 20 Swings = 1 round ✅ Do 6 rounds total Rest 90–120 seconds between rounds I’m using a 28kg
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This single kettlebell complex hits all 3 energy systems at once: ⚡ AT…
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Rocío Marciales on Instagram: "People really overestimate how much time you need in the gym… I usually get about an hour — and that’s genuinely enough to build strength, improve conditioning, and see real progress. Longer sessions are fun and I LOVE when I have the time, but they’re not required. What is required? Smart programming. When you combine strength work, power movements, and short cardio bursts, you’re training multiple energy systems at once: ATP-PC System (0–10 seconds) This is your
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Rocío Marciales on Instagram: "People really overestimate how …
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CODY MCBROOM • Online Fitness & Nutrition Coach on Instagram: "There are clearly defined strength training principles that must be followed—but program design is more of an art than it is a science. ⠀⠀ Movement Patterns—Push, Pull, Squat, Hinge, Carry. Volume—Sets, Reps, Load. Effort—RIR, RPE, Intensification Methods, etc. Energy Systems—Aerobic (Oxadative), Anaerobic (ATP-PC), Glycolytic (Lactic)... ⠀⠀⠀ Principles. Science. Physiology. ALL very important and give us the reasoning behind why thi
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CODY MCBROOM • Online Fitness & Nutrition Coach on Instagram: "Th…
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