What Exactly Is Post Activation Potentiation?

Post Activation Potentiation aka P.A.P is a very new sports based science that improves overall performance and ultimately increases your results.  The Journal of Strength and Conditioning Research explains that “heavy loading prior to an explosive movement induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force.”  So I’m sure this sounds a little confusing because it did for me at first.  Simply put research has shown that if you do a weight resisted movement followed by an explosive movement using the same muscle group you are going to get increased results and performance.

Post Activation Potentiation Broken Down

Studies have shown that heavy loading prior to an explosive movement induces a high degree of central nervous system stimulation which results in greater motor unit recruitment and force.  This is the main focus behind Post Activation Potentiation because you will get increased performance in the explosive movement because your central nervous system is actively engaged.  This will then lead to optimal performance of your body.  Studies have shown that it is important to be able to measure the difference between fatigue and Post Activation Potentiation.  It obvious that after performing a heavy weight resisted movement followed by an explosive movement that some fatigue will set it.  However when research was done they were able to take the net affect of fatigue compared with the net results of the explosive movement and have found that in the end there was a positive overall result in increased performance.  Therefore it works.

Professional athletes in both basketball and baseball have started to use Post Activation Potentiation as part of their training regiment. One example is Jeremy Evans of the Utah Jazz who won the 2012 All Star Slam Dunk Contest.  He immediately began training using Post Activation Potentiation with Dr. Marcus Elliott at his P.A.P. facility known as P3 Peak Performance Project.   As you can tell he turned into a dunking machine.  Check out this YouTube training video of Jeremy Evans.

What Are Some Examples Of Post Activation Potentiation?

So now that I was able to explain Post Activation Potentiation to you here a few examples of some P.A.P moves.   One example is a weight resisted movement such as weighted squats followed by doing an explosive movement like jumping onto plyometric boxes.  As you are doing the weighted squats your body is in the process of stimulating your central nervous system which will allow for increased performance in your box jumps.  Another example would be doing a weight resisted movement like bench press followed by clap or plyo push ups.  These groups of exercises are called complexes when doing Post Activation Potentiation.  I have done quite a few of these complexes and can tell you this.  It is a serious muscle burn that I never experienced.  In all the years I have been working out I would of never thought of combining two similar moves like this.  You are virtually doing the same move in two different ways that will confuse your muscles and increase your performance.  I am a very big fan of muscle confusion and doing something like Post Activation Potentiation is truly that.

Are There Any Programs I Can Do To Incorporate Post Activation Potentiation?

Yes!! I will be honest and tell you I never heard of Post Activation Potentiation until I was introduced to it through P90X2.   P90X2 is very science based program and is the new evolution of fitness.  In Phase III of P90X2 which is days 60-90 you incorporate Post Activation Potentiation workouts.  There is a P.A.P Lower workout and also a P.A.P Upper workout.  These two workouts were a rude awakening for me.  But I have always learned that the magic happens when you get out of your comfort zone.  All these Post Activation Potentiation moves made me use muscles I never knew I had.  But I loved every minute of it!!

Is Post Activation Potentiation Being Used Today?

Unfortunately the norm today when it comes to training athletes is general strength training combined with aerobic conditioning. Keeping it simple old school.  These type of exercises still produce great results but I think P.A.P. is a whole different level that is in it’s infancy.  I truly feel this is not because Post Activation Potentiation doesn’t work but because many trainers are not aware of this new applied science.  But over time I feel that many trainers will begin to use P.A.P. as part of their training for their specific sport.

Get P90X2 Now And Start Experiencing Post Activation Potentiation!

I hope this blog explained the science behind Post Activation Potentiation and it didn’t confuse you too much.  At the end of the day this is a new way of training.  With that being said Tony Horton embraced this level of training and incorporated Post Activation Potentiation into P90X2.  I think this a great program that will give you some serious results and athleticism.  Being able to do P90X2 from the comfort of your own home is an added bonus.   If you have any questions feel free to Contact Me.  Why not get out of your comfort zone and give P90X2 a try today.

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You will be very pleased with what Post Activation Potentiation can do for you!

Your Coach,

DAVE