2. The Quick System (10-12 seconds). For powerful movements
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2. The Quick System (10-12 seconds). For powerful movements
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This means that for every second of ‘work’ you need to allow 10 to 12 seconds for recovery. Examples of training that focuses primarily on the ATP-PC system are: Lifting the heaviest weight you possibly can for one or two repetitions. Sprinting as fast as you can for 50 – 100 metres with 2-3 minute recovery intervals before repeating.
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