![]() ![]() After 30 seconds, it can be 70 percent recovered. ![]() To fully replenish the ATP-PC system, it takes about three minutes, but initial recovery is much quicker. Therefore, it's important for strength and power events. The ATP-PC energy system is responsible for energy production for the first 10–15 seconds of maximal exercise. For those who want to indulge their inner geek, keep reading! ATP-PC recovery For those not interested in the theory behind cluster training, skip to the ‘types of clusters’ section. Warning! The exact science behind the efficacy of cluster training has yet to be fully understood. ![]() I like using clusters because they are a bit different, they're extremely challenging, and above all, they work! In the following article, I'm going to share the theory behind cluster training and discuss the various types of clusters I've used with great results. Big proponents of cluster training include Charles Poliquin, Christian Thibaudeau, and Ashley Jones. Cluster or rest-pause training involves using short inter-set rest periods of anywhere from 10–30 seconds to produce more powerful repetitions or more repetitions with a heavy weight.
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