Post Activation Potentiation (PAP) is a training approach that allows an athlete to enhance their performance through strategic manipulation of muscle activation. Initially discussed by Yuri Verkhoshansky in his groundbreaking work *Science and Practice of Strength Training*, PAP has since been integrated into the training of high level athletes and used by me, John Welbourn to perform at the highest level as NFL player. And now I bring it to you in the form of Power Athlete.

Yuri Verkhoshansky and the Foundations of PAP

Yuri Verkhoshansky, legendary Russian sports scientist, introduced the concept of Post Activation Potentiation (PAP) in his influential book, Science and Practice of Strength Training. Verkhoshansky’s work has been pivotal in advancing my understanding of how muscle activation can be manipulated to enhance performance.

PAP refers to the phenomenon where the performance of a subsequent explosive movement is improved following a prior heavy or intense muscle contraction. This effect is attributed to the increased neural excitability and heightened muscle fiber readiness resulting from the initial contraction. Essentially, the heavy contraction acts as a primer, making the muscles more responsive and powerful during subsequent high-velocity movements.

Verkhoshansky detailed how different types of muscle contractions, particularly heavy strength exercises, could induce a state of potentiation. He identified that following a maximal or near-maximal strength exercise, the muscles are in a heightened state of readiness. This readiness improves the efficiency and effectiveness of explosive movements that follow, such as jumps, sprints, or Olympic lifts. Verkhoshansky’s research highlighted that the timing between the heavy lift and the explosive movement is crucial, with the potentiation effect peaking shortly after the initial contraction and gradually diminishing over time.

Verkhoshansky’s principles laid the groundwork for integrating PAP into training programs, demonstrating that athletes could leverage this phenomenon to enhance performance in sports requiring explosive power and speed. His work underscored the importance of carefully timing the potentiate exercise and subsequent explosive movement to maximize the benefits of PAP.

In Neuromuscular Basis of Kinesiology Roger Enoka states that, “The magnitude of the twitch force is variable and depends on the activation history of the muscle. A twitch elicited in a resting muscle does not represent the maximum twitch. Rather, twitch force is maximal following a brief tetanus; this effect is known as posttetanic potentiation of twitch force.”

This means using combining movements like we do in PAP is more effective than strength training alone or plyometric training alone in increasing explosiveness.

Application of PAP in Training

I have effectively incorporated the principles of PAP into Power Athlete training programs. My approach, influenced by Verkhoshansky’s research and Charlie Francis’s application has further shaped my understanding of how to forge powerful athletes.

Each of Power Athlete’s training programs uses PAP to enhance athletic performance, where this is particularly important in explosive sports like football, track and BJJ. The practical application involves performing a heavy compound movements, such as a back squat or deadlift, followed by a high-velocity exercise like a jump or sprint.

The idea is to exploit the potentiation effect to improve performance in the explosive movement.

For example, a common protocol might involve a heavy set of squats using CAT, followed by an immediate set of vertical jumps or sprints. The heavy squats induce a state of potentiation, making the subsequent jumps or sprints more explosive and powerful. This combination of strength and explosive training helps athletes develop both power and the ability to apply that power rapidly, which is crucial for success in high-intensity sports.

Power Athlete’s use of PAP is not limited to specific exercises or movements. My training philosophy emphasizes the integration of various exercises and modalities to create a comprehensive training regimen that maximizes performance gains. By incorporating PAP into different aspects of his training programs, I can ensure that athletes are prepared for the diverse physical demands of their sports.

Practical Implications of PAP

The integration of PAP into training programs has significant implications for athletes and coaches. By leveraging the potentiation effect, athletes can achieve greater improvements in explosive power and speed, which are critical for many sports. The ability to perform high-velocity movements more effectively following a heavy strength exercise can lead to better overall performance and a competitive edge.

For athletes, the practical application of PAP can lead to enhancements in various performance metrics, such as vertical jump height, sprint speed, and overall power output. In sports where explosive movements are vital to sport, PAP can be a game-changer.

For coaches, understanding and implementing PAP offers a valuable tool for designing effective training programs. By incorporating PAP protocols, coaches can help athletes achieve a balance between strength and explosiveness, ultimately leading to improved performance in their respective sports. The careful timing and sequencing of exercises are essential for maximizing the benefits of PAP, making it important for coaches to tailor their programs to the specific needs of their athletes.

Post Activation Potentiation (PAP) represents a powerful training stimulus that has been significantly influenced by the pioneering work of Yuri Verkhoshansky and used daily by me in the Power Athlete programs. Verkhoshansky’s research in Science and Practice of Strength Training provided the theoretical foundation for PAP, highlighting the importance of muscle activation and neural excitability in enhancing performance. The application of PAP during the early days in NFL career, with insights from Charlie Francis, allowed me to compete at the highest level.

As athletes and coaches continue to explore the potential of PAP, its impact on strength, power, and explosive performance will remain a crucial element in achieving athletic excellence. By understanding and applying the principles of PAP, we can optimize their training and enhance their performance across a range of sports and physical activities.

If you are excited to use training that uses Post Activation Potentiation, you can get it right here by following a Power Athlete Program, our Program Selector tool will help you find the right one for you.