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André Roberto - Strength and Conditioning Coach on Instagram: "Fighting isn’t random effort. Your body switches between 3 energy systems. ATP-PC (0–10secs) Explosive actions such as fast strikes, takedowns and scrambles. Glycolytic (10secs–2min) Sustained high-intensity work. Your clinches, flurries and long exchanges. Oxidative (2min+) Endurance & recovery. What keeps you technical in later rounds. Fight Flow Explode → Sustain → Recover → Repeat. Remember to condition all three systems, to help
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