PAP(Post Activation Potentiation)

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Here is a write up on PAP from NSCA(National Strength and Conditioning Association). NSCA also has strength and conditioning certification that anyone with a bachelors degree can study and test for. A good cert to have if you want to train athletes in college or high school. Of course if you have a degree in exercise science and physiology and the likes it will make you more knowledgeable and marketable. I believe anyone in any training modality can benefit from this.


Introduction

Postactivation Potentiation (PAP) is the phenomenon by which the contractile history of muscles directly affects their subsequent rate of force development (RFD) or the ability to generate force in a rapid manner. The theory behind PAP is that the acute change in contractile proteins and motor neuron activity can help induce greater explosive power performance for a 2- to 20-min period following heavy loading.

There is currently insufficient research to provide guidelines for its use as a training tool; however, researchers have examined exercises to produce and to measure the performance enhancement (potentiation), with rest periods of varied duration that allows for optimal potentiation.

Researchers working to determine PAP’s usefulness in the performance training arena usually begin with a conditioning stimulus followed by a period of rest, then an explosive power exercise. The use of PAP in training sessions is typically called complex training. Within an exercise session, an athlete using CT will perform pre-designed complexes of paired exercises.

Mechanisms

Numerous mechanisms associated with PAP have been hypothesized, including increased motor neuron activity, increased reflex electrical activity, enhanced blood flow to muscles, psychomotor enhancement, and increased myosin light chain (MLC) phosphorylation. The research currently points to MLC phosphorylation as one of two mechanisms by which PAP occurs.
When myosin—the protein in the muscle cell responsible for muscular contraction—becomes phosphorylated, the myosin may have a more rapid rate of binding to actin, the other primary contractile protein. This phosphorylation occurs because of the intramuscular calcium saturation present for the duration of muscular contraction. The second mechanism by which PAP may occur is motor neuron enhancement causing greater recruitment of fast twitch muscle fibers. It is upon these mechanisms that the procedures of PAP should be applied. That is, the goal of a potentiating activity should be high-intensity contraction of sufficient duration to cause PAP to occur, and the potentiated exercise should be an explosive activity.

Athlete Training Status

Training status of an athlete using PAP is probably the single largest determinant of success in achieving measurable potentiation. Based on the mechanism discussed previously, everyone will experience enhanced MLC phosphorylation following a high-intensity conditioning stimulus, but fatigue from the same stimulus may outweigh the enhanced contractile ability in lesser-trained athletes.

It should also be expected that PAP will cause greater increases in power performance in athletes with a greater percentage of fast-twitch muscle fibers. Type II muscle fibers undergo greater phosphorylation, and therefore potentiation, than type I fibers.
Unfortunately, obtaining the fiber-type compositions of a team of athletes to determine which athletes could effectively use PAP, or to what degree one athlete versus another would benefit, is not a reasonable endeavor.Relative strength—the percentage of an athlete’s body weight that can be lifted—has been correlated with percentage of improvement exhibited with the implementation of PAP. Relative strength may also be a predictor of PAP utility. Although no cutoff value can be given for minimum relative strength, it appears that athletes become more likely to exhibit improved performance with PAP if their relative strength approaches twotimes their body weight using a three-quarter squat.

This may be due to a greater percentage of cross-sectional area (CSA) of type II muscle fibers in those with high relative strength. The recommendation is that PAP should only be implemented in resistance-trained athletes with very high relative strength.

Potentiating Exercises

Various exercises have produced PAP in well-trained athletes. Among these exercises,the back squat, or some variation of the back squat, and the bench press are most frequently used in attempts to induce potentiation. It appears that the exercise selection for induction of PAP is less critical than the training status of the athletes.

Research indicates that the exercise may be static or dynamic in nature, as long as the muscular contraction is high in intensity and the duration of contraction is sufficient to activate the PAP mechanism.
Intensity of contraction is the most important factor in the selection of potentiating exercises. Intensities ranging from 60–100% of 1-repetition maximum (1RM) have been successful in eliciting PAP, although intensities greater than 85% are successful more often.

Multiple sets may be used inhighly trained athletes to induce greater potentiation without causing excess peripheral fatigue. Performing as few as one set, and up to fivesets, of an exercise has been successful in eliciting potentiation. Sets consisting of greater than five total repetitions or 5seconds of total contraction time are not advisable because of the fatigue induced.

Rather, sets of four repetitions, or 3 seconds or less of contractile time, will limit fatigue while still inducing potentiation. The duration of rest following potentiation depends primarily on the training status of the athlete and the intensity and volume of the potentiating exercise.

Duration

A recovery period immediately following the potentiating exercise should be given in order to eliminate associated fatigue. Enhancement of contractile ability is at its greatest immediately following the potentiating stimulus; however, fatigue is also greatest at the potentiating exercise’s cessation and will outweigh the potentiation. In trained athletes the elimination of fatigue may be rapid enough to exhibit a portion of the initial heightened contractile ability, given a proper recovery period.

Recovery periods shorter than 2–3 min are usually not sufficient because the effects of fatigue outweigh the potentiation. Recovery periods longer than 12 min will usually not be successful because the enzyme responsible for deactivating the enhanced muscle fibers may have completely eliminated the effects of the initial potentiation.

In elite athletes there may be a wider window for potentiation. Rest durations examined for elite athletes have exhibited power performance enhancement from 2–20 min following the potentiating stimulus. In lesser-trained or recreational athletes, a time window for potentiation may not exist because the elimination of nervous and peripheral fatigue may be a slower process than the dephosphorylation of the muscle fibers. Ideal rest periods for a well-trained athlete are 3 –12 min, depending on the intensity and volume of the potentiating exercise.

Potentiated Exercises

Enhancement of power performance is the goal of using PAP. Thus, selection of the potentiated activity should encompass rapid forceful movement. Maximum force is not enhanced using PAP, whereas rate of force development and submaximal contractions may exhibit potentiation.

Research indicates that repeated movements such as depth jumps or sprinting performance can be enhanced, as well as more traditional single-effort exercises such as the vertical countermovement jump (CMJ) or bench press throw.

Complex Training

CT was developed in an attempt to increase the intensity with which power exercises can be performed. CT is the training application of PAP. Of the few researchers that have implemented CT, all studies have reported that CT increases power performance at least as well as resistance training or plyometrics alone. However, it has been shown that plyometrics plus resistance training is also more effective than a single mode of training.

Only one study to date has compared CT to combined training with matched training volumes and intensities in a population of well-trained athletes. This study on NCAA Division I football players trended strongly toward but did not actually reach significantly increased CMJ height after seven weeks of CT, compared to combined training. According to the research,CT is at least as effective as combined training at increasing power performance.

CT may also be an effective way to manage the logistics of a large team in a small or crowded weight room because of its potential to decrease the demand for racks and platforms within a training session. One set of potentiating exercise may be sufficient for multiple sets of potentiated power exercises, creating less weightrack and platform demand.

Table 1. Sample Complexes

Conclusion

The use of a PAP protocol to increase power performance in well-trained athletes is acutely effective and as effective as other training methods to chronically increase power. PAP should be reserved for resistance-trained power athletes with high relative strength.
When determining the recovery period duration following the potentiating exercise for balancing fatigue and enhancing muscular contractile ability, one should also take into account theintensity and volume of the potentiating exercise. CT may also be an effective tool for managing limited weight room time and space because it is at least as reliably effective as combined training.

 

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Here is more on PAP:


A Scientific Literature Review of Post Activation Potentiation (PAP): PART ILast Updated November 25, 2014By Dr. Joel D. Seedman Ph.D.
Part 2, Part 3

Over the last several decades, resistance training has become an increasingly popular mode of exercise among many populations [1]. Various advanced strength-training techniques and mechanisms have been employed by strength coaches, trainers, therapists, and researchers alike in order to maximize performance and function of athletes and trainees. Some of these techniques and mechanisms include reciprocal inhibition, concurrent activation potentiation, agonist-antagonist co-activation, eccentric accentuated training, concentric-only training, and post activation potentiation [2-5]. Recently much attention has been placed on the theory of Post Activation Potentiation (PAP) as a means of temporarily increasing power, torque, and force production so as to positively influence long-term training and performance [6, 7]. This is often accomplished by performing some form of intense voluntary contractions immediately prior to an explosive activity.


Proposed Mechanisms:
Although post activation potentiation has been used for several decades by strength coaches and trainers to enhance power, only recently has this phenomenon been more closely examined in controlled research settings [8]. PAP has been described as a physiological phenomenon in which intense series of voluntary muscular contractions typically performed using heavy isotonic movements (barbell back squat) produces temporary increases in peak force and power during subsequent explosive activities [9]. Although the exact physiological components that could contribute to this response are still debated there are several proposed mechanisms that could be attributed to this form of short-term synaptic plasticity all of which relate to increased CNS stimulation. First it would appear that intense muscular contractions produce phosphorylation of myosin light chains thus increasing the sensitivity of actin and myosin filaments to calcium [10]. This in turn creates stronger contractions, as there is a greater response to the calcium released during the contraction process.

A second proposed mechanism that may be involved in the post activation potentiation process is based on the idea that intense muscular contractions induce greater amount of calcium released per action potential thereby increasing force and torque of subsequent contractions [11, 12]. Another theory associated with PAP is based on increased motor unit recruitment induced from heavy loads or high intensity movements. As a result of the short-term contractile history there would be an increase in the number or motor units recruited (higher threshold motor units) as well as an increase in the firing rate of those motor units [10].

Finally a theory predicated on proprioceptive mechanisms involving the Hoffmann Reflex (H-Reflex), suggests that prior heavy loading may increase muscle spindle activation, leading to increased discharge of type 1a sensory fibers [6]. This would lead to increased excitability of alpha motor neurons and ultimately lead to increased innervation of extrafusal muscle fibers (increased alpha gamma-co-activation). Researchers postulate that post-activation potentiation may enhance the H-reflex, thereby increasing the firing rate and efficiency of the nerve impulse to the muscle [13].


General Research on PAP:
Although post activation potentiation is a relatively new training technique, numerous studies have investigated its effectiveness as well as explored training variations and protocols that could maximize this form of short-term synaptic plasticity. One of the first studies to examine PAP in strength training was performed by French et al. [14] during which maximal voluntary contractions (MVC’s) were used to produce a potentiation effect. Results demonstrated that performing 3 repetitions of maximal isometric contractions for 3 seconds on a knee extension device induced a significant improvement in drop jump performance with an increase in jump height, maximal force, and acceleration impulse. Similarly, a study performed by Requena et al. [15] showed that a single 10-second MVC using a knee extension isometric produced significant improvements in vertical jump height as well as sprint time performance in professional soccer players.

Although the above examples of PAP utilized MVC isometrics, most studies have employed isotonic lower body exercises specifically the barbell back squat to induce postactivation potentiation. A study by Chatzopoulos et al. [16] demonstrated that heavy back squats performed as multiple sets of singles using 90% of 1RM improved sprint time in college-age athletes when performed 5 minutes prior to the sprint trial. A similar study found that performing a single set of back squats with a 3 repetition maximum (3RM) load increased vertical jump height when performed 4-8 minutes prior to the vertical jump assessment [17]. Kilduff et al. [18] also observed that several sets of heavy barbell back squats (87% 1RM) produced improvements in vertical jump height and power output when performed 8 minutes prior to the jump test. Other research suggests that heavy barbell back squats not only produces a post activation potentiation response (when performed prior to explosive movements) but also offsets fatigue accumulation commonly witnessed with repetitive sprints [19].


Conservative PAP Methods: Less Effective
Because many studies such as those previously mentioned suggest that heavy strength training may produce a post-activation potentiation effect immediately prior to an explosive movement, multiple investigations have been attempted to reproduce similar effects via less extreme techniques such as dynamic warmups, low intensity plyometrics, and explosive strength training using lighter loads. However, most of the research demonstrates that these alternative forms of potentiation and attempts of short-term performance enhancement are either counterproductive or less effective than their heavy strength-training counterpart.

A study conducted by Lowery et al. [20] examined the effect of different back squat loading parameters on jump performance in fit college age males. Results indicated that moderate (70% 1RM) as well as (93% 1RM) when performed 4 minutes prior to a vertical jump test produced a significant enhancement in vertical jump performance and power. However when using the same protocol with light loading parameters (55% 1RM) there was no change in vertical jump performance.

Weber et al. [21] found similar results when comparing bodyweight squat jumps, a commonly performed (a movement included in many plyometric and dynamic warm-up programs) to heavy barbell back squats (85% 1RM). Results demonstrated that heavy back squats when performed 3 minutes prior to a consecutive squat jump assessment significantly increased vertical jump height and ground reaction forces. However the opposite occurred in the group performing squats jumps 3 minutes prior to assessing jump performance with vertical jump height and ground reaction forces significantly decreasing.

Other similar techniques such as bodyweight exercises, low intensity isometrics, and vibration training appear to be just as ineffective for producing short-term changes in power and force development. Research performed by Jordan et al. [22] examined the effects of whole body vibration training combined with bodyweight partial-squat isometrics on producing a post activation potentiation effect. This protocol failed to elicit any enhancement in measures of performance with no significant change in voluntary muscle activation or peak torque measurements. However, it should be noted that several other factors may have contributed to lack of potentiation in this investigation including the use of fatigue-inducing isometrics (60 seconds) and partial squats rather than full squats.


Conservative PAP Methods: Not Without Merit
Not all studies have concluded that light loads and explosive movements are detrimental or inferior to heavy loads for producing PAP. In fact several studies exist suggesting comparable potentiation effects. However there appear to be no current studies demonstrating light loads and explosive movement as producing superior PAP benefits to heavy resistance. At best they may be equivalent.

A study by West et al. [23] examined the effects of various upper body loading parameters for increasing the ballistic bench press throw. Results showed that performing heavy bench press repetitions (3 sets of 3 repetitions with 87% 1RM) produced comparable results to light-explosive bench press repetitions (3 sets of 3 repetitions with 30% 1RM). After 8 minutes of rest both conditions produced significant improvements in peak power output with the heavy loading condition producing a slightly greater improvement in performance than the light condition although this difference was not significant.

Gilbert et al. [24] drew similar results from their investigation concluding that power exercises (explosive movements with lighter loads) may produce similar post activation potentiation as high force movements (heavy loads). However the potentiation effect appears to dissipate more quickly in power exercises than with heavy loads. Gilbert et al. also emphasized that lighter power exercises may not induce the significant and immediate onset of fatigue experience directly after (0-3 minutes) heavy resistance protocols which may make it more suitable for certain training scenarios in which fatigue must be more closely monitored.


References:

1. Ratamess, N., ACSM's Foundations of Strength Training and Conditioning. 2012.

2. Zatsiorsky, V.M. and W.J. Kraemer, Science And Practice of Strength Training. 2006: Human Kinetics.

3. Cressey, E. Think Concentric with Your Strength Training Program. 2012; Available from: http://www.ericcressey.com/thinking-...aining-program.

4. Ebben, W.P., A brief review of concurrent activation potentiation: theoretical and practical constructs. J Strength Cond Res, 2006. 20(4): p. 985-91.

5. Baechle, T.R. and R.W. Earle, Essentials of Strength Training and Conditioning NSCA. 2008.

6. Hodgson, M., D. Docherty, and D. Robbins, Post-activation potentiation: underlying physiology and implications for motor performance. Sports Med, 2005. 35(7): p. 585-95.

7. Tsimachidis, C., et al., The post-activation potentiation effect on sprint performance after combined resistance/sprint training in junior basketball players. J Sports Sci, 2013. 31(10): p. 1117-24.

8. Contreras, B. Post-Activation Potentiation: Theory and Application. 2010; Available from: http://bretcontreras.com/post-activa...d-application/.

9. Lesinski, M., et al., [Acute effects of postactivation potentiation on strength and speed performance in athletes]. Sportverletz Sportschaden, 2013. 27(3): p. 147-55.

10. Tillin, N.A. and D. Bishop, Factors modulating post-activation potentiation and its effect on performance of subsequent explosive activities. Sports Med, 2009. 39(2): p. 147-66.

11. Lieber, R.L., Skeletal Muscle Structure, Function, and Plasticity. 2009: Lippincott Williams & Wilkins.

12. McCully, K.K., Neuromuscular Mechanisms of Exercise Physiology, KINS 6690, Spring Semester 2012, Lecture Material, 2012.

13. Horwathe, R. and L. Kravitz. Postactivation Potentiation: A Brief Review. 2007; Available from: http://www.unm.edu/~lkravitz/Article folder/postactivationUNM.html.

14. French, D.N., W.J. Kraemer, and C.B. Cooke, Changes in dynamic exercise performance following a sequence of preconditioning isometric muscle actions. J Strength Cond Res, 2003. 17(4): p. 678-85.

15. Requena, B., et al., Relationship between postactivation potentiation of knee extensor muscles, sprinting and vertical jumping performance in professional soccer players. J Strength Cond Res, 2011. 25(2): p. 367-73.

16. Chatzopoulos, D.E., et al., Postactivation potentiation effects after heavy resistance exercise on running speed. J Strength Cond Res, 2007. 21(4): p. 1278-81.

17. Crewther, B.T., et al., The acute potentiating effects of back squats on athlete performance. J Strength Cond Res, 2011. 25(12): p. 3319-25.

18. Kilduff, L.P., et al., Influence of recovery time on post-activation potentiation in professional rugby players. J Sports Sci, 2008. 26(8): p. 795-802.

19. Duncan, M.J., G. Thurgood, and S.W. Oxford, Effect of heavy back squats on repeated sprint performance in trained men. J Sports Med Phys Fitness, 2014. 54(2): p. 238-43.

20. Lowery, R.P., et al., The effects of potentiating stimuli intensity under varying rest periods on vertical jump performance and power. J Strength Cond Res, 2012. 26(12): p. 3320-5.

21. Weber, K.R., et al., Acute effects of heavy-load squats on consecutive squat jump performance. J Strength Cond Res, 2008. 22(3): p. 726-30.

22. Jordan, M., et al., Acute effects of whole-body vibration on peak isometric torque, muscle twitch torque and voluntary muscle activation of the knee extensors. Scand J Med Sci Sports, 2010. 20(3): p. 535-40.

23. West, D.J., et al., Influence of ballistic bench press on upper body power output in professional rugby players. J Strength Cond Res, 2013. 27(8): p. 2282-7.

24. Gilbert, G. and A. Lees, Changes in the force development characteristics of muscle following repeated maximum force and power exercise. Ergonomics, 2005. 48(11-14): p. 1576-84.

 

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Part 2



A Scientific Literature Review of Post Activation Potentiation (PAP) PART IILast Updated November 30, 2014By Dr. Joel D. Seedman Ph.D.
Part 1, Part 3

Mode of Exercise and PAP
Much of the research on post-activation potentiation such as that performed by Seitz et al. [1] Mitchel et al. [2] Esformes et al. [3] Jo et al. [4] as well as many others has been focused on the use of heavy barbell back squats as an effective means for inducing lower body potentiation. In fact relatively little emphasis has been placed on upper body PAP or other modes of potentiation. However, a small body of research exists demonstrating the use of less traditional training protocols for inducing postactivation potentiation some of which appear to be equally if not more effective than typical approaches previously mentioned. Some of these non-traditional approaches that have been investigated include upper body PAP using traditional free weights, lower body isometrics utilizing maximal voluntary contractions (MVC’s), upper body isometrics utilizing MVC’s, partial range of motion repetitions, vibration training, isokinetic exercise, eccentric-only movements, and concentric-only movements.

Other non-traditional forms of post activation potentiation using loaded movement simulation have also been examined. One study found that shot putters elicited PAP and had greater throwing distance when warming-up with supramaximal shots puts (heavier than normal shot puts), compared to warmed-up conditions that incorporated standard (competition weight shot) or lighter shot put implements [5]. However similar findings have been difficult to reproduce as other loaded movement simulations such as weighted sled sprints have failed to elicit any post activation potentiation response [6]. Some investigators believe that this may be due to disruption of movement mechanics rather than lack of post activation potentiation.


Upper Body Post Activation Potentiation
Relatively few studies have examined the effects of PAP on upper body performance. However most of these demonstrate that upper body results mirror those of lower body post activation potentiation. An investigation by Ferreira et al. [7] indicated that traditional heavy 1 RM bench press when performed roughly seven minutes prior to an explosive movement increased upper body concentric power output. Similarly West et al. [8] found the bench press to be an effective tool for inducing a PAP response when performed with heavy or light loads prior to an explosive upper body exercise.


Isometric Training
Although a majority of studies implement isotonic exercise via the use of traditional free weight movements, several studies have explored the use of isometric exercise for producing a postactivation potentiation effect in both upper and lower body. A study performed by Feros et al. [9] demonstrated the effectiveness of implementing maximal isometric contractions on a rowing machine for improving rowing time in elite level rowers. Another related study performed by Esformes et al. [10] may give greater insight into the use of isometric contractions for producing a short-term potentiating effect. Several types of upper body training techniques were examined in this investigation including traditional dynamic bench press (eccentric and concentric combined) repetitions, eccentric-only bench press, concentric-only bench press, and isometric bench press. The results of this study were surprising as all forms of training failed to induce any significant improvement in the ballistic bench press throw except for the isometric training condition in which there was a significant improvement in peak power. The researchers concluded that isometric bench press was best for causing a post-activation potentiation effect in the upper body although there was no conclusive explanation for this.

It should be noted that longer than normal resting conditions of 12 minutes (time begins from completion of the last training repetition to assessment of dependent variables) were used in this investigation. This could explain why other forms of the bench press movement which have typically shown to be effective in prior research, did not produce post tetanic potentiation. However, Bogdanis et al. [11] reproduced nearly identical findings as Esformes (2011) and his colleagues. In essence there was with no postactivation potentiation effects witnessed in eccentric or concentric training conditions but there was significant PAP found in the isometric condition.

Although the previous findings appear somewhat confounding, other research has drawn similar conclusions demonstrating the superiority of isometric training protocols to more traditional forms of training. A unique study conducted by Rixon et al. [12] compared the effects of performing a traditional back squat to a maximal isometric (MVC) back squat prior to a vertical jump assessment. Although both forms of the back squat were effective for creating a post tetanic facilitation response, the isometric group had significantly greater improvements in vertical jump height and vertical jump power output. Other related literature including research by Pearson et al. [13] Requena et al. [14] and French et al. [15] showed similar results demonstrating the effectiveness of utilizing isometric contractions (MVC’s on knee extension device) for producing post activation potentiation although these studies did not compare isometrics to dynamic free weight exercises or closed chain isometrics (isometric squat).


Range of Motion
Few studies have examined the relationship between range of motion (ROM) and post activation potentiation. However one study performed by Esformes et al. [3] demonstrates critical findings regarding this topic. This investigation compared the potentiation of partial back squats (quarter squats) to parallel squats. Although both conditions induced a PAP response, the parallel squat condition produced the greatest improvements in jump performance. The researchers suggested that because full squats activate the gluteus maximus more effectively than partial squats, this may have been responsible for the difference in the potentiation response witnessed among the two conditions.


Whole Body Vibration Training
Several studies have explored the effect of whole body vibration (WBV) training on post activation potentiation. Because WBV training has been hypothesized to increase intrafusal muscle fiber activation [16], attempts have been made to demonstrate its potentiation effect on performance. However current research in regards to its effectiveness appears to be mixed. For example a study performed by Jordan et al. [17] indicates that WBV in conjunction with a static squat produced no significant post tetanic potentiation effect on torque or force production. However, two similar investigations found whole body vibration training effective for eliciting a PAP response [18, 19] although neither study directly compared these effects to other interventions such as heavy resistance training.

Finally a study performed by Niclario et al. [20] found that whole body vibration created no additional post activation potentiation effects on performance beyond that already witnessed from heavy barbell back squats. Therefore further research is needed to determine the effectiveness of vibration training on PAP particularly when compared to standard resistance training protocols of which many researchers continue to point to as the gold standard for postactivation potentiation programming.


Isokinetic Exercise
Most research investigating PAP has utilized more traditional forms of resistance training including free weights, isometrics, and variable resistance machines. However a unique study conducted by Bautista et al. [21] successfully demonstrated that post-activation potentiation can be produced by performing a series of isokinetic knee extension similar to that witnessed in other studies incorporating traditional free weights. Unfortunately isokinetic exercise may not be as practical as other more traditional forms of training due to equipment size, cost, and convenience.


Training intensity and Loading Parameters
Research surrounding post activation potentiation demonstrates a large range of training intensities and loading parameters that have successfully been used to elicit short-term improvements in performance. However most meta-analysis and reviews have concluded that moderate to heavier loads of 60-84% of 1RM may be most effective for producing PAP [22, 23]. Other studies such those conducted by Lowery et al. [24] demonstrated the effectiveness of slightly higher intensities (70-93% 1RM). Interestingly this same investigation also found lower intensities (55% 1RM) to be ineffective for producing potentiation compared to moderate or higher training loads. Similarly, Weber et al. (2008) found low intensity plyometric jumps inferior to heavy back squats (87% 1RM) for producing post activation potentiation in jump performance.

Fukutani et al. [25] had similar findings demonstrating that although both moderate intensity (75% 1RM) and heavy resistance (90% 1RM) produced postactivation potentiation, the heavy resistance group elicited greater improvements in vertical jump height and twitch torque.

In contrast, Tobin et al. [26] and Turner et al. [27] found traditional plyometric exercises effective for producing post-activation potentiation. Results appeared to be somewhat similar to PAP produced from heavy resistance exercises (when compared to other investigations) although this was not directly examined (no inclusion of heavy resistance protocol) in either study. It is also suggested that potentiating effects may dissipate more quickly after plyometric movements than typically witnessed with heavy resistance exercise.

Although further research is needed, it appears training load should to be relatively heavy and intense (60-93% 1RM) to achieve a maximal post activation response although other intensities (30-55% or bodyweight plyometrics) may be warranted depending on other training factors and conditions.


References:

1. Seitz, L., E. Saez de Villarreal, and G.G. Haff, The Temporal Profile of Postactivation Potentiation is related to Strength Level. J Strength Cond Res, 2013.

2. Mitchell, C.J. and D.G. Sale, Enhancement of jump performance after a 5-RM squat is associated with postactivation potentiation. Eur J Appl Physiol, 2011. 111(8): p. 1957-63.

3. Esformes, J.I. and T.M. Bampouras, Effect of back squat depth on lower body post-activation potentiation. J Strength Cond Res, 2013.

4. Jo, E., et al., Influence of recovery duration after a potentiating stimulus on muscular power in recreationally trained individuals. J Strength Cond Res, 2010. 24(2): p. 343-7.

5. Judge, L.W., et al., The influence of post activation potentiation on shot put performance of collegiate throwers. J Strength Cond Res, 2013.

6. Whelan, N., C. O'Regan, and A.J. Harrison, Resisted sprints do not acutely enhance sprinting performance. J Strength Cond Res, 2014. 28(7): p. 1858-66.

7. Ferreira, S.L., et al., Postactivation potentiation: effect of various recovery intervals on bench press power performance. J Strength Cond Res, 2012. 26(3): p. 739-44.

8. West, D.J., et al., Influence of ballistic bench press on upper body power output in professional rugby players. J Strength Cond Res, 2013. 27(8): p. 2282-7.

9. Feros, S.A., et al., The effect of including a series of isometric conditioning contractions to the rowing warm-up on 1,000-m rowing ergometer time trial performance. J Strength Cond Res, 2012. 26(12): p. 3326-34.

10. Esformes, J.I., et al., Effect of different types of conditioning contraction on upper body postactivation potentiation. J Strength Cond Res, 2011. 25(1): p. 143-8.

11. Bogdanis, G.C., et al., Effects of muscle action type with equal impulse of conditioning activity on postactivation potentiation. J Strength Cond Res, 2014. 28(9): p. 2521-8.

12. Rixon, K.P., H.S. Lamont, and M.G. Bemben, Influence of type of muscle contraction, gender, and lifting experience on postactivation potentiation performance. J Strength Cond Res, 2007. 21(2): p. 500-5.

13. Pearson, S.J. and S.R. Hussain, Lack of association between postactivation potentiation and subsequent jump performance. Eur J Sport Sci, 2013.

14. Requena, B., et al., Relationship between postactivation potentiation of knee extensor muscles, sprinting and vertical jumping performance in professional soccer players. J Strength Cond Res, 2011. 25(2): p. 367-73.

15. French, D.N., W.J. Kraemer, and C.B. Cooke, Changes in dynamic exercise performance following a sequence of preconditioning isometric muscle actions. J Strength Cond Res, 2003. 17(4): p. 678-85.

16. Rauch, F., Vibration therapy. Dev Med Child Neurol, 2009. 51 Suppl 4: p. 166-8.

17. Jordan, M., et al., Acute effects of whole-body vibration on peak isometric torque, muscle twitch torque and voluntary muscle activation of the knee extensors. Scand J Med Sci Sports, 2010. 20(3): p. 535-40.

18. Cochrane, D.J., et al., Acute whole-body vibration elicits post-activation potentiation. Eur J Appl Physiol, 2010. 108(2): p. 311-9.

19. Avelar, N.C., et al., Whole body vibration and post-activation potentiation: a study with repeated measures. Int J Sports Med, 2014. 35(8): p. 651-7.

20. Naclerio, F., et al., Effectiveness of different post activation potentiation protocols with and without whole body vibration on jumping performance in college athletes. J Strength Cond Res, 2013.

21. Batista, M.A., et al., Intermittent exercise as a conditioning activity to induce postactivation potentiation. J Strength Cond Res, 2007. 21(3): p. 837-40.

22. Wilson, J.M., et al., Meta-analysis of postactivation potentiation and power: effects of conditioning activity, volume, gender, rest periods, and training status. J Strength Cond Res, 2013. 27(3): p. 854-9.

23. Lesinski, M., et al., [Acute effects of postactivation potentiation on strength and speed performance in athletes]. Sportverletz Sportschaden, 2013. 27(3): p. 147-55.

24. Lowery, R.P., et al., The effects of potentiating stimuli intensity under varying rest periods on vertical jump performance and power. J Strength Cond Res, 2012. 26(12): p. 3320-5.

25. Fukutani, A., et al., Influence of the intensity of squat exercises on the subsequent jump performance. J Strength Cond Res, 2014. 28(8): p. 2236-43.

26. Tobin, D.P. and E. Delahunt, The acute effect of a plyometric stimulus on jump performance in professional rugby players. J Strength Cond Res, 2014. 28(2): p. 367-72.

27. Turner, A.P., et al., Post-activation potentiation of sprint acceleration performance using plyometric exercise. J Strength Cond Res, 2014.

 

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Part 3:



A Scientific Literature Review of Post Activation Potentiation (PAP): PART IIILast Updated December 4, 2014By Dr. Joel D. Seedman Ph.D.
Part 1, Part 2


Rest and Fatigue: The Perfect Balance
The idea of post activation potentiation has been a topic of great interest to researchers not only because of its seeming effectiveness for improving performance but also because of the challenge involved in balancing fatigue and rest. Researchers have concluded most forms of muscular contractions produce both fatigue and potentiation to varying degrees. Because post activation potentiation relies on a form of short term synaptic plasticity to induce rather immediate effects on physiological performance there appears to be a specific time-frame for maximizing the potentiation response. Unfortunately this window may be smaller than previously thought as too much rest may cause the heightened response of the CNS to diminish relatively quick yet insufficient rest will not allow fatigue to adequately dissipate. Therefore the contractile history plays a significant role for determining the net balance between fatigue and potentiation with higher intensities inducing more fatigue yet greater potentiation and lower intensities producing less potentiation and less fatigue. It is for these reasons that many researchers and strength coaches have found balancing these factors to be the true art associated with producing post activation potentiation from strength training.

The rest period used between the PAP-inducing activity and the assessment of the PAP response appears to be one of the most commonly manipulated and investigated variables by researchers. Chatzopoulos et al. [1], and Esformes et al. [2] found 5 minutes to be effective for producing post-activation potentaition with heavy barbell squats. Similarly Crewther et al. [3] and Lowery et al. [4] found 4-8 minutes as being the desirable rest period following heavy squats for producing improvements in jump performance although 8-12 minutes produced similar improvements. Finally other investigations have concluded that longer rest periods (5-20 minutes) may be equally or more effective for producing PAP [5] [6]. Finally, shorter rest periods such as 0-3 minutes has in most cases shown to be ineffective or inferior for producing post tetanic potentiation when compared to longer durations of rest [7, 8].

In essence much of the literature suggests that 4-8 minutes is sufficient and ideal for most training conditions [3, 4, 9]. Lastly it should be noted that other factors and training variables such as mode of exercise, upper vs. lower body movements, volume of exercise, training experience, strength levels, and intensity of exercise may each play a substantial role when determining the ideal duration of rest for PAP protocols. Future research will hopefully shed further light on this topic and give better insight into how these variables interact with each other as well as clarify optimal conditions for maximizing the balance between rest and fatigue.


Repetition Protocol
The appropriate repetition range is directly related to training intensity and loading parameters. Furthermore repetition protocol may have a similar effect on rest and fatigue as that previously described with training intensity. In order to maximize the potentiation response and minimize the degree of fatigue most research points to the fact that a lower repetition range may be more suitable for producing PAP. A majority of investigators such as West et al. [10] Lim et al. [11] and Kilduff et al. [12] have utilized 3 repetitions for their research. However multiple studies such as those performed by Weber et al. [13] and Mitchel et al. [9] have successfully used 5 repetitions to induce a post activation potentiation response. Finally other investigations have discovered that using heavy singles (1 repetition) with heavy loads has been an effective PAP protocol [1]. Lastly it should be re-emphasized that many of the repetition protocols used in these studies were a direct result of the load being used. In other words lower repetitions (1-3) were usually a result of heavy loads (87-93% 1RM) whereas higher repetitions (4-5) were typically a result of lighter loads (60-85%).

In regards to isometric training conditions, repetition protocols were similar to those involving isotonic movements although there were distinct differences. Most notably, the time under tension for each repetition or the duration of MVC varied amongst the studies. Requena et al. [14] used the longest MVC’s inducing a significant improvement in jump performance with a single 10-second maximal isometric contraction. Similarly Esformes et al. [15] produced post activation potentiation using a single 7-second isometrics. Other researchers such as Rixon et al. [16] and French et al. [17] have utilized moderate volume (3 sets) combined with shorter duration isometrics (3 seconds) to create a potentiation response. Finally results from a study performed by Pearson et al. [18] suggest that 5-second isometrics may be superior to 3 and 7-second isometrics.


Training Volume
Overall volume may play a critical role when trying to elicit the strongest post activation potentiation response. Although varying degrees of training volume have been employed by researchers, current literature appears to have semi-conclusive information pertaining to this topic. Numerous studies have demonstrated the effectiveness of utilizing a single set for post activation potentiation protocols [3, 6, 9, 19]. However multiple studies have also produced significant PAP using three sets rather than one [10, 12, 16]. Although most researchers have used a low to moderate volume of training (1-3 sets) a unique study by Chatzopoulos et al. [1] signifies that larger volumes (10 sets of 1 rep at 90% 1RM) can serve as an effective means for producing significant potentiation. Finally it should be noted that some research indicates lower volume (1-2 sets) may be superior to higher (4-10 sets) or moderate volume (3 sets) [8].


Performance Outcome Measures and Dependent Variables
The theory of post activation potentiation has been examined solely on its effectiveness to elicit temporary increases in factors associated with force production. Many if not all outcome measures that have been investigated include, speed, power, explosiveness, force, torque and other related variables all of which are directly related to force development. A majority of these performance-related factors have been measured using some form of vertical jump assessment [4, 19] or sprint test variation [1, 11]. Other studies have utilized more controlled tests such as maximal twitch peak torque [14, 18] to determine PAP, a common laboratory assessment of potentiation. Yet several studies particularly those involving upper body PAP have appropriated more unique assessments such as a ballistic bench press throw to measure maximal launch distance, peak power, peak force, and rate of force development [10, 15].

Although there appears to be moderate variability in outcome measures used to assess post activation potentiation, current research has only investigated factors directly linked to force production while altogether ignoring more complex bio-motor abilities such as balance, stability, symmetry, and mobility. However many kinesiologists have hypothesized that these performance markers are likely linked to strength and force production in a similar yet more indirect manner as power and rate of force production [20]. If this is true then it is not irrational to conclude that if specific training protocols can induce temporary improvements in force production, power, and torque, then other factors such as stability, symmetrical loading, sway, and mobility may be similarly enhanced. However future research is needed to validate such assumptions.


Static Stretching and its Anti-Potentiation Effect
For some, the idea of post activation potentiation can be difficult theory to accept. However research examining the short-term effects of static stretching on force production may give greater credibility to the idea of PAP. Numerous investigations such as those by Kay et al. [21], Samuel et al. [22], and Simic et al. [23] have demonstrated the deleterious effects of short-term long duration static stretching on various markers of performance associated with power and force production. Various explanations have been constructed to support these findings with rationale similar to that used for explaining post activation potentiation. It appears that stretching may have a similar yet opposite effect on recruitment and neural drive as witnessed for PAP with long duration static stretching causing acute neural inhibition, muscular relaxation, and overall decreased motor unit recruitment [23, 24]. While strength training may have a potentiating effect on the nervous system that appears to be witnessed almost immediately post activation, static stretching may have an inhibiting effect immediately after. In essence long duration static stretching may have an inverse or antagonistic PAP effect.


Other Factors
Although research regarding post activation potentiation appears promising, offering great value to athletes and fitness enthusiasts alike there are various factors that require further investigation. First, most studies suggest that not all individuals benefit similarly from post activation potentiation protocols [25]. A large majority of investigations have drawn similar conclusions demonstrating relatively small yet significant portion of research participants as being non-responders (those that produce no PAP effect) [26]. Even the most promising studies with large effect sizes consistently display non-responders. Researchers suggest that multiple variables including gender, training experience, level of strength, muscle fiber type (slow vs. fast twitch athletes), and age could play significant roles in determining which individuals display the strongest postactivation potentiation response.

A study by Hamada et al. [27] demonstrated that individuals with greater percentage of fast twitch muscle fibers produce a more significant post activation potentiation response than those with greater percent of slow twitch fibers. A meta-analysis by Wilson et al. [25] highlights specific findings suggesting those with greater training experience producing more significant levels of PAP with the response being similar between male and females. Finally, Arabatzi [28] and his colleagues made several key discoveries in their investigation. First, men and women both displayed post activation potentiation in response to maximal isometric squats. However, more significant levels of PAP occurred in men. Age also was a significant variable with no post activation potentiation response occurring in children (10-15 years of age).

Although other factors may play a substantial role in determining the effectiveness of post activation potentiation, further research is needed to determine what variables significantly modulate the PAP response.


Brief Summary
Post activation potentiation induced by heavy resistance training appears to be an effective method for temporarily increasing markers of force and power output. Isotonic resistance in the form of barbell back squats or barbell bench press using 60-93% of 1RM appear to be the most common modes and intensities of exercise used to create a PAP effect on explosive movements such as jumping, throwing, and sprinting. Furthermore studies indicate that full-range of motion activities may be a more effective method for creating potentiation than partial-range of motion movements. Although findings are somewhat conflicting in regards to optimal rest between the PAP-inducing protocol and the assessment period, 4-8 minutes appears to be ideal although longer durations may be effective. Finally, low to moderate volume in the form of 1-3 sets of 1-5 repetitions should be incorporated in order to achieve optimal potentiation while avoiding unnecessary fatigue.



References:

1. Chatzopoulos, D.E., et al., Postactivation potentiation effects after heavy resistance exercise on running speed. J Strength Cond Res, 2007. 21(4): p. 1278-81.

2.Esformes, J.I. and T.M. Bampouras, Effect of back squat depth on lower body post-activation potentiation. J Strength Cond Res, 2013.

3. Crewther, B.T., et al., The acute potentiating effects of back squats on athlete performance. J Strength Cond Res, 2011. 25(12): p. 3319-25.

4. Lowery, R.P., et al., The effects of potentiating stimuli intensity under varying rest periods on vertical jump performance and power. J Strength Cond Res, 2012. 26(12): p. 3320-5.

5. Ferreira, S.L., et al., Postactivation potentiation: effect of various recovery intervals on bench press power performance. J Strength Cond Res, 2012. 26(3): p. 739-44.

6. Jo, E., et al., Influence of recovery duration after a potentiating stimulus on muscular power in recreationally trained individuals. J Strength Cond Res, 2010. 24(2): p. 343-7.

7. Gouvea, A.L., et al., The effects of rest intervals on jumping performance: a meta-analysis on post-activation potentiation studies. J Sports Sci, 2013. 31(5): p. 459-67.

8. Naclerio, F., et al., EFFECTIVENESS OF DIFFERENT POST ACTIVATION POTENTIATION PROTOCOLS WITH AND WITHOUT WHOLE BODY VIBRATION ON JUMPING PERFORMANCE IN COLLEGE ATHLETES. J Strength Cond Res, 2013.

9. Mitchell, C.J. and D.G. Sale, Enhancement of jump performance after a 5-RM squat is associated with postactivation potentiation. Eur J Appl Physiol, 2011. 111(8): p. 1957-63.

10. West, D.J., et al., Influence of ballistic bench press on upper body power output in professional rugby players. J Strength Cond Res, 2013. 27(8): p. 2282-7.

11. Lim, J.J. and P.W. Kong, Effects of Isometric and Dynamic Post-activation Potentiation Protocols on Maximal Sprint Performance. J Strength Cond Res, 2013.

12. Kilduff, L.P., et al., Influence of recovery time on post-activation potentiation in professional rugby players. J Sports Sci, 2008. 26(8): p. 795-802.

13. Weber, K.R., et al., Acute effects of heavy-load squats on consecutive squat jump performance. J Strength Cond Res, 2008. 22(3): p. 726-30.

14. Requena, B., et al., Relationship between postactivation potentiation of knee extensor muscles, sprinting and vertical jumping performance in professional soccer players. J Strength Cond Res, 2011. 25(2): p. 367-73.

15. Esformes, J.I., et al., Effect of different types of conditioning contraction on upper body postactivation potentiation. J Strength Cond Res, 2011. 25(1): p. 143-8.

16. Rixon, K.P., H.S. Lamont, and M.G. Bemben, Influence of type of muscle contraction, gender, and lifting experience on postactivation potentiation performance. J Strength Cond Res, 2007. 21(2): p. 500-5.

17. French, D.N., W.J. Kraemer, and C.B. Cooke, Changes in dynamic exercise performance following a sequence of preconditioning isometric muscle actions. J Strength Cond Res, 2003. 17(4): p. 678-85.

18. Pearson, S.J. and S.R. Hussain, Lack of association between postactivation potentiation and subsequent jump performance. Eur J Sport Sci, 2013.

19. Seitz, L., E. Saez de Villarreal, and G.G. Haff, The Temporal Profile of Postactivation Potentiation is related to Strength Level. J Strength Cond Res, 2013.

20. Giandonato, J. and J. Bryant. Maximal Strenth Training for Muscle Mass. 2012; Available from: http://www.t-nation.com/free_online_...or_muscle_mass.

21. Kay, A.D. and A.J. Blazevich, Effect of acute static stretch on maximal muscle performance: a systematic review. Med Sci Sports Exerc, 2012. 44(1): p. 154-64.

22. Samuel, M.N., et al., Acute effects of static and ballistic stretching on measures of strength and power. J Strength Cond Res, 2008. 22(5): p. 1422-8.

23. Simic, L., N. Sarabon, and G. Markovic, Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scand J Med Sci Sports, 2013. 23(2): p. 131-48.

24. Ratamess, N., ACSM's Foundations of Strength Training and Conditioning. 2012.

25. Wilson, J.M., et al., Meta-analysis of postactivation potentiation and power: effects of conditioning activity, volume, gender, rest periods, and training status. J Strength Cond Res, 2013. 27(3): p. 854-9.

26. Mola, J.N., S.S. Bruce-Low, and S.J. Burnet, Optimal recovery time for postactivation potentiation in professional soccer players. J Strength Cond Res, 2014. 28(6): p. 1529-37.

27. Hamada, T., et al., Postactivation potentiation, fiber type, and twitch contraction time in human knee extensor muscles. J Appl Physiol (1985), 2000. 88(6): p. 2131-7.

28. Arabatzi, F., et al., The post-activation potentiation effect on squat jump performance: age and sex effect. Pediatr Exerc Sci, 2014. 26(2): p. 187-94.

 

[franchise24]

Bumping this thread. Since I'm looking for something different in my programing. I plan on starting my log tomorrow.

 

[franchise24]

Bump

 

[jJjburton]

usually when I pap I smear it around my vagina.

 

[franchise24]

usually when I pap I smear it around my vagina.

Thats the best way to do it.

 

[jJjburton]

It has to do with fast twitch fibers and slow twitch fibers. The heavy weight utilazes fast twtich fibers which correlates to sprinting and jumping. Slow twitch has to do with enurance and long distance exercises, hence the light weight more reps.

 

[jJjburton]

I learned all about this in college since I am an exercise science major or kinesiology major.

 

[Leancuisine]

I learned all about this in college since I am an exercise science major or kinesiology major.

Must be real smart huh?

 

[jJjburton]

Must be real smart huh?

yea thanks for noticing lol.

 

[Sk8man101]

It has to do with fast twitch fibers and slow twitch fibers. The heavy weight utilazes fast twtich fibers which correlates to sprinting and jumping. Slow twitch has to do with enurance and long distance exercises, hence the light weight more reps.

Fast twitch glycolytic fibers are also twice as big as the slow twitch oxidative.
So if you wanna get big lift some heavy ass fucking weights!

 

[franchise24]

Fast twitch glycolytic fibers are also twice as big as the slow twitch oxidative.
So if you wanna get big lift some heavy ass fucking weights!

[emoji106] [emoji106] [emoji123]

 

[Sk8man101]

[emoji106] [emoji106] [emoji123]

Side question?
Can only people with iPhones see those emojis?

 

[franchise24]

I think Android can as well. I have a Google Pixel.

 

[Leancuisine]

Side question?
Can only people with iPhones see those emojis?

You usually have to download a different texting app. When I had an android I used textra. I liked how it looked. Then you had the option to download additional emoji packs, the iOS was one of them.

 

[jJjburton]

Fast twitch glycolytic fibers are also twice as big as the slow twitch oxidative.
So if you wanna get big lift some heavy ass fucking weights!

I did not know the size difference, I just switched my routine to heavy lifting also. lol. Good stuff.

 

[Sk8man101]

I did not know the size difference, I just switched my routine to heavy lifting also. lol. Good stuff.

Yeah they are big and white, slow twitch are small and red.
This is why body builders are big and bulky, and marathon runners are smaller. Even if they both work out the same frequently a eat a similar diet, the muscle fibers they are working are different, so they will grow differently.

 

[jJjburton]

Yeah they are big and white, slow twitch are small and red.
This is why body builders are big and bulky, and marathon runners are smaller. Even if they both work out the same frequently a eat a similar diet, the muscle fibers they are working are different, so they will grow differently.

Well low weight high reps will work the slow twitch fibers. The Heavy Weight less reps hits fast twitch muscle fibers.