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Dr. Justin Farnsworth on Instagram: "Stop confusing conditioning with just “getting tired.” Today’s session is all about the alactic system — short, violent bursts of max effort with FULL recovery. If you want power, speed, and explosiveness, this is the zone you need. Here’s the workout 1️⃣ Medicine Ball Scoop Toss 2️⃣ Box Depth Drop 3️⃣ Plyo Push-Up 4️⃣ Max Effort Broad Jumps 5️⃣ KB Swings The alactic (ATP-PCr) system is fueled by stored ATP + phosphocreatine. You get ~6–10 seconds of ALL OUT
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Energy systems sound complicated, they’re not. You’ve basically got three engines running the show: ATP-PC (Alactic): the short fuse that powers your explosive shots and fast reactions. To train this, we use max-effort sprints like hill sprints and airbike sprints. Anaerobic (Lactic): the burn that powers your heavy flurries and combos.To train this system, we use high-intensity rounds lasting 2–3 minutes, pads, bag work, and threshold efforts. Aerobic (Oxygen): your long-term gas tank that help
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