All about PAP

Post Activation Potentiation

“ If the muscular system is the computer, the nervous system is the software. The nervous system triggers a muscle’s response to a stimulus, telling it what to do and when to do it. “

This method of training has actually been used by numerous trainers for a long time. It is used with several variations. The most popular is associated mainly with Romanian and Hungarian lifters who implement it into their strength routines. Power production is noted to be higher in those using potentiation methods vs those who do not.

Essentially the goal is to excite your nervous system, before your normal sets so that you end out recruiting more muscle fibers.

The Method
Chose a maximal strength superset to start the workout. Remember that maximal strength builds the foundation for all other forms of strength – including explosive power. After your heavy pressing movement, always rest 10 seconds before going into your power movement. 10 seconds is just enough time to recover slightly from the heavy lifting, but it’s also short enough that the motor units are still activated from the lifting.

So planned out this would look like this Upper/Lower

A1. Barbell bench or Squat – 6 sets of 3 reps

A2. Medball throws/speed bench or Box jumps/depth jumps – 6 sets of 6-8, the emphasis here on speed.

Rest of the workout might look like
B1. Pull ups/Bent-over dumbbell rows or split squats/lunges – 3 sets of 12 reps

C1. Bent over flyes or Romanian deadlifts – 3-4 sets of 8-12

Longer periods of potentiation have been shown to work and additionally eccentrics and isometrics trigger the potentiation effect. This method can be integrated into muscles for traceurs.

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