Let's Talk About Post-Activation Potentiation

The ability for an athlete to rapidly produce force within the time constraints of their sport
is integral to performance. Most performance professionals recognize that improving rate of
force development should be prioritized within a training program. By utilizing post-activation
potentiation (PAP), coaches can train athletes to produce high levels of power to enhance their
potential performance.

Post activation Potentiation (PAP) is based on the theory that “acute muscle force output is
enhanced as a result of a muscle contractile history”, thus allowing for explosive movements to
be enhanced by heavy resistance exercise in a similar plane (Robbins, 453). There are numerous
studies that support the evidence of PAP that have utilized maximal voluntary isometric
contractions, half squats, back squats, and bench press as tools to potentiate vertical jumping
and bench throws respectively (Robbins, 454). Other studies have attempted to examine the
effect of a bench press on medicine ball power drop performance as well as explosive pushups,
however they found no enhancements in performance (Robbins, 455). Researchers attempting
to explain the discrepancy behind PAP have suggested that individual fiber type composition
and training age could contribute to variability...

Read the rest of the Graham Wilkerson blog post at RepOne Academy

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