The ATP-PC System
If you train any of your clients at high intensity you must
understand how this energy system works. Here's a short(ish)
explanation...
As the name suggests the ATP-PC system
consists of adenosine triphosphate (ATP) and
phosphocreatine (PC).
This energy system provides immediate
energy through the breakdown of these
stored high energy phosphates. If this energy
system is 'fully stocked' it will provide energy
for maximal intensity, short duration exercise
for between10-15 seconds before it
fatigues.
Think of the ATP-PC system as the V8 of
your energy systems – it provides you with
the most 'power' because it produces ATP
more quickly than any other system and
because of this it fuels all very high intensity
activities. It's downfall however is that it
burns out very quickly.
How does the ATP-PC system
work?
There are only a few steps involved in the
ATP-PC which is why it provides energy so
quickly.
Steps of the ATP-PC system:
1. Initially ATP stored in the myosin cross-
bridges (microscopic contractile parts of
muscle) is broken down to release energy for
muscle contraction. This leaves the by-
products of ATP breakdown: adenosine
diphosphate (ADP) and one single phosphate
(Pi) all on its own.
2. Phosphocreatine (PC) is then broken
down by the enzyme creatine kinase into
Creatine and Pi
3. The energy released in the breakdown
of PC allows ADP and Pi to rejoin forming
more ATP. This newly formed ATP can now
be broken down to release energy to fuel
activity.
ATPase in this case assists the synthesis of
new ATP rather than the breakdown. We see
how this works in the diagram below.
During the first few seconds of
exercise regardless of intensity, the ATP-
PC system is relied on almost exclusively,
with energy coming from the breakdown of
the ATP stores within the muscles.
These ATP stores last only a few seconds
after which the breakdown of PC provides
energy for another 5-8 seconds of activity.
Combined, the ATP-PC system can sustain
all-out exercise for up to 10-15 seconds and it
is during this time that the potential rate for
power output is at its greatest.
If activity continues beyond this immediate
period, the body must rely on other energy
systems to produce ATP as the limited stores
of both ATP and PC will be exhausted and
will need time to replenish.
These stores are replenished after about two
minutes rest.
If activity continues at a high intensity these
stores may only partially replenish as there
will not be enough energy available for
creatine and Pi to reform PC and the rate of
ATP breakdown through other energy
systems will impede the replenishment of
ATP stores in the muscle.
Training the ATP-PC Energy System
To develop this energy system, sessions
involving repeats of up to 10-15 seconds of
maximum intensity activity/work are required,
with approximately two minutes rest between
repeats to allow the system to replenish.
There is a more scientific formula for rest
periods called the ‘work to rest ratio’. For the
ATP-PC system the rest ratio is 1:10/12. 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.
Punching a boxing bag as hard as you
possibly can for 2 – 3 punches.
Getting up out of your chair to go and make
a coffee (alright it’s not really ‘training’ but
as it requires immediate energy for
movement the energy comes exclusively
from the ATP-PC system).
Note that when you design training to
condition the ATP-PC system you must build
in adequate rest and stop the session if the
quality of the movements or their power
decreases significantly.
When this happens you are starting
to work on power endurance (as fatigue is
evident) and that is counter productive if your
goal is purely to increase the ATP-PC
system's capacity.
For example, if you were training to increase
your explosive leaping ability (say for
basketball) by jumping as high as you could
you would notice that after two or three leaps
the next leap may not get you the same
height.
You would then stop and rest as your ATP-
PC system is depleted. If you continue you
will be starting to train endurance which will
be counterproductive to developing explosive
leaping power.