be ready for the next shot. 2 The postactivation potentiation (PAP) effect is an acute enhancement on performance following a conditioning activity. PAP has been shown in explosive movements, mainly movements with SSC, such as jumping, 5 throwing, 6 upper body ballistic performance activities, 7
Manuel Terraza-Rebollo and Ernest Baiget
Antonio Dello Iacono, Marco Beato and Israel Halperin
Postactivation potentiation (PAP) refers to a short-term improvement in physical performance as a result of a previous conditioning activity. 1 Commonly used as the final part of a warm-up routine, 2 PAP-inducing protocols have the potential to enhance athletic activities such as jumping
Marco Beato, Stuart A. McErlain-Naylor, Israel Halperin and Antonio Dello Iacono
This review summarizes the current evidence regarding postactivation potentiation (PAP) strategies using flywheel eccentric overload (EOL) exercises. The first section covers the PAP phenomenon, its underpinning neurophysiological mechanisms, and commonly used PAP protocols. The second section
Daniel A. Boullosa, José L. Tuimil, Luis M. Alegre, Eliseo Iglesias and Fernando Lusquiños
Countermovement jump (CMJ) and maximum running speed over a distance of 20 m were evaluated for examination of the concurrent fatigue and post-activation potentiation (PAP) in endurance athletes after an incremental feld running test.
Twenty-two endurance athletes performed two attempts of CMJ on a force plate and maximum running speed test before and following the Université de Montréal Track Test (UMTT).
The results showed an improvement in CMJ height (3.6%) after UMTT that correlated with the increment in peak power (3.4%), with a concurrent peak force loss (–10.8%) that correlated with peak power enhancement. The athletes maintained their 20 m sprint performance after exhaustion. Cluster analysis reinforced the association between CMJ and peak power increments in responders with a reported correlation between peak power and sprint performance increments (r = .623; P = .041); nonresponders showed an impairment of peak force, vertical stiffness, and a higher vertical displacement of the center of mass during the countermovement that correlated with lactate concentration (r = –0.717; P = .02).
It can be suggested that PAP could counteract the peak force loss after exhaustion, allowing the enhancement of CMJ performance and the maintenance of sprint ability in endurance athletes after the UMTT. From these results, the evaluation of CMJ after incremental running tests for the assessment of muscular adaptations in endurance athletes can be recommended.
Christopher A. Knight, Adam R. Marmon and Dhiraj H. Poojari
Subjects learned to produce brief isometric force pulses that were 10% of their maximal voluntary contraction (MVC) force. Subjects became proficient at performing sets of 10 pulses within boundaries of 8–12% MVC, with visual feedback and without (kinesthetic sense). In both the control (Con, n = 10) and experimental (Exp, n = 20) groups, subjects performed two sets of 10 kinesthetically guided pulses. Subjects then either performed a 10-s MVC (Exp) or remained at rest (Con) between sets. Following the MVC, Exp subjects had force errors of +30%, whereas performance was maintained in Con. There was evidence for both muscular and neural contributions to these errors. Postactivation potentiation resulted in a 40% gain in muscle contractility (p = .003), and there was a 26% increase in the neural stimulation of muscle (p = .014). Multiple regression indicated that the change in neural input had a stronger relationship with force errors than the increased contractility.
Michael H. Stone, William A. Sands, Kyle C. Pierce, Michael W. Ramsey and G. Gregory Haff
To assess the effects of manipulating the loading of successive sets of midthigh clean pulls on the potentiation capabilities of 7 international-level US weightlifters (4 men, 3 women).
Isometric and dynamic peak-force characteristics were measured with a force plate at 500 Hz. Velocity during dynamic pulls was measured using 2 potentiometers that were suspended from the top of the right and left sides of the testing system and attached to both ends of the bar. Five dynamic-performance trials were used (in the following order) as the potentiation protocol: women at 60, 80, 100, 120, and 80 kg and men at 60, 140, 180, 220, and 140 kg. Trials 2 vs 5 were specifically analyzed to assess potentiation capabilities. Isometric midthigh pulls were assessed for peak force and rate of force development. Dynamic lifts were assessed for peak force (PF), peak velocity (PV), peak power (PP), and rate of force development (RFD).
Although all values (PF, PV, PP, and RFD) were higher postpotentiation, the only statistically higher value was found for PV (ICCα = .95, P = .011, η2 = .69).
Results suggest that manipulating set-loading configuration can result in a potentiation effect when heavily loaded sets are followed by a lighter set. This potentiation effect was primarily characterized by an increase in the PV in elite weightlifters.
Matthew J. Hodgson, David Docherty and E. Paul Zehr
The contractile history of muscle can potentiate electrically evoked force production. A link to voluntary force production, related in part to an increase in reflex excitability, has been suggested.
Our purpose was to quantify the effect of postactivation potentiation on voluntary force production and spinal H-reflex excitability during explosive plantar fexion actions.
Plantar flexor twitch torque, soleus H-reflex amplitudes, and the rate of force development of explosive plantar fexion were measured before and after 4 separate conditioning trials (3 × 5 s maximal contractions).
Twitch torque and rate of force production during voluntary explosive plantar flexion were significantly increased (P < .05) while H-reflex amplitudes remained unchanged. Although twitch torque was significantly higher after conditioning, leading to a small increase in the rate of voluntary force production, this was unrelated to changes in reflex excitability.
We conclude that postactivation potentiation may result in a minor increase in the rate of voluntary isometric force production that is unrelated to neural excitability.
The National Association for Sport and Physical Education (NASPE) has developed National Standards for Sport Coaches (NSSC) with Standard 12 focusing on designing programs of training, conditioning, and recovery that properly utilizes exercise physiology and biomechanical principles. Recent research has shown the effectiveness of a dynamic warm-up routine over a static stretching routine. With advances in dynamic warm-ups, coaches can better prepare their athletes for physical activity. Knowing when the athlete should start and conclude his/her dynamic warm-up routine is critical to obtaining optimal performance which supports the vision of the USA Coaching Coalition by strengthening coaching as a profession. This presentation will provide coaches information to help determine the proper time frame involved in a dynamic warm-up routine to create effective Post Activation Potentiation (PAP).
David Docherty and Matthew J. Hodgson
Recently there has been considerable interest and research into the functional significance of postactivation potentiation (PAP) on sport performance. The interest has evolved around the potential for enhancing acute performance or the long-term training effect, typically in the form of complex training. Complex training usually involves performing a weight-training exercise with high loads before executing a plyometric exercise with similar biomechanical demands. Despite a considerable amount of research in the past 10 years it would seem there is still much research to be done to fully determine whether PAP has a functional role and, if so, how to best exploit it. It is clear from the research that there are many factors that need to be considered when attempting to apply PAP to an athlete. It is possible that a well-conceived sport-specific warm-up might be as or more effective in enhancing acute performance and easier to apply in a practical setting. In addition, despite its current popularity, there has not been 1 study that has effectively examined the efficacy of complex training and whether it has any advantage over other forms of training that combine weight training and plyometrics but not in the same training session.
Laurent B. Seitz, Gabriel S. Trajano and G. Gregory Haff
To compare the acute effects of back squats and power cleans on sprint performance.
Thirteen elite junior rugby league players performed 20-m linear sprints before and 7 min after 2 different conditioning activities or 1 control condition. The conditioning activities included 1 set of 3 back squats or power cleans at 90% 1-repetition maximum. A 2 × 2 repeated-measures ANOVA was used to compare preconditioning and postconditioning changes in sprint performance.
Both the back-squat and power-clean conditioning activities demonstrated a potentiation effect as indicated by improved sprint time (back squat: P = .001, ES = –0.66; power cleans: P = .001, ES = –0.92), velocity (back squat: P = .001, ES = 0.63; power cleans: P = .001, ES = 0.84), and average acceleration over 20 m (back squat: P = .001, ES = 0.70; power cleans: P = .001, ES = 1.00). No potentiation effect was observed after the control condition. Overall, the power clean induced a greater improvement in sprint time (P = .042, ES = 0.83), velocity (P = .047, ES = 1.17), and average acceleration (P = .05, ES = 0.87) than the back squat.
Back-squat and power-clean conditioning activities both induced improvements in sprint performance when included as part of a potentiation protocol. However, the magnitude of improvement was greater after the power cleans. From a practical perspective, strength and conditioning coaches should consider using power cleans rather than back squats to maximize the performance effects of potentiation complexes targeting the development of sprint performance.