Post-Activation Potentiation

POSTACTIVATION POTENTIATION 📚


A somewhat unheard phenomenon - (PAP) is a short-term improvement for performance. When performing a conditioning exercise such as a back squat at a maximal capacity, with a 3-12 (dependant on level) minute rest, will increase your speed or jump height. Though the main cause has not been proven and is disputed between 3 theories:

1️⃣Phosphorylation of the regulatory light chains

2️⃣Potentiated H-reflex response

3️⃣Pennation angle of the muscle fibres


Summary - Post-activation potentiation has been consistently proven to improve subsequent athletic performances such as: jumping and sprints. Find your rest period:

High intensity/ heavy-load (e.g. 90%RM) = longer rest time

Low intensity/ light-load (e.g. 30%RM squat jumps/ plyometrics) = shorter rest time

Higher volume sets = longer rest time

Lower volume sets = shorter rest time

Trained athletes = shorter rest time

Untrained athletes = longer rest time

Stronger athletes = shorter rest time

Weaker athletes = longer rest time


Let us know if it works for you too 🙌🏻



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