Have you ever heard of post activation potentiation? In this article, we will define post activation potentiation (PAP) and how to use PAP for better strength, power and performance.
Read more: What is Post Activation Potentiation?What is Post Activation Potentiation?
Post activation potentiation is a phenomenon where performing a certain power, strength or plyometric exercise improves performance in a later exercise performed a few minutes (up to 48 hours) after the first exercise. For example, performing ballistic jumps, heavy squats or plyometric push ups in your warm up can improve improve performance during a competition a few minutes later.
PAP enhances performance by increasing activation of type II (fast twitch) motor units and possibly by improving cardiac output. To get the positive effect of PAP, you must perform high intensity or power based exercises. You must follow up with a period of rest to help reduce fatigue, but not so long that you lose the potentiating effect of the first exercise. And finally, you must choose exercises that have a direct influence on the exercise you wish to potentiate. For instance, performing loaded squat jumps can help improve sprint performance. Performing loaded clean and jerks can improve long jump or high jump performance. And performing plyometric push ups can improve performance in the hammer throw.
How Long do the Effects of Post Activation Potentiation Last?
Typically the effects of post activation potentiation last up to 24-48 hours. This means that you can perform a heavy or explosive training session 1-2 days before a competition to potentially boost performance in a subsequent power or strength activity. Alternatively, you can perform the potentiating exercises 5-20 minutes before a race, track and field competition or weightlifting event. To get the most benefit, aim to perform the potentiating exercise a few minutes before any explosive exercise or performance.
Who can Benefit from Post Activation Potentiation?
Anyone can benefit from Post Activation Potentiation. However, stronger athletes will likely benefit more from Post Activation Potentiation than weaker athletes. Beginner athletes may experience too much fatigue from heavy or explosive exercises before a competition or another heavy effort.
What Types of Exercises can be Used for PAP?
Strength and power exercises that use similar muscle action and muscle groups to the activity you want to potentiate work well to improve performance and explosiveness. For example, back squats, loaded jumps, loaded sprints or med ball tosses can all work well for this purpose. Exercises that activate the type II motor units–speed, strength or power exercises–work best to potentiate later performances.
Dynamic exercises and isometric exercises (static muscular holds) can both work for PAP. Isometric exercises might be more practical for events when you don’t have access to equipment like squat racks or sleds.
Rest Times for PAP
Proper rest times are crucial to help get the most potentiating effect of specific exercises. You want to rest enough after PAP exercises to reduce fatigue. If you do not rest enough, you will not experience the beneficial effects of PAP. However, if you rest too long, you reduce the positive benefits of PAP. Practically speaking, 3-10 minutes of rest is sufficient. Athletes with more training experience can usually benefit from shorter rest times due to better muscular endurance and higher training status.
Using Exercise Order for PAP
Outside of athletic events and competitions, you can also use the principles of PAP to improve training results and efficiency. For instance, start your training sessions with ballistic jumps, Olympic weightlifting exercises or bounds before progressing to heavy strength or powerlifting exercises. Then progress to assistance exercises for higher rep, muscular endurance training before ending with any conditioning and aerobic work for the session.
Performing training sessions in this order can help ensure that the jumps and power exercises help improve performance in the heavy loaded exercises, and the heavy loaded exercises help improve performance in the assistance exercises. This works because the jumps and power movements potentiate the strength movements, which also help potentiate the assistance exercises in the session.
Final Thoughts
You can use the concept of Post Activation Potentiation to improve fast twitch muscle output and performance when it really counts. Performing a few loaded jumps or plyometric push ups a few minutes before a track and field meet or heavy lift can help you improve your explosiveness, speed or strength.
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