Post-Activation Potentiation in Strength Training: A Systematic Review of the Scientific Literature

Abstract

This review aimed to determine the ideal combination of post activation potentiation (PAP) strategies for an improved strength performance. After analysing 202 articles, 15 studies met the inclusion criteria. The findings of this review suggest that a potentiation effect exists as long as a minimum intensity and enough rest are provided. Although intensities of 65% 1RM are sufficient to elicit a potentiation effect, higher effects can be achieved with 85 - 90% 1RM intensities. Similarly, we found that experienced athletes will benefit more from a higher volume bout (1-3 sets), as long as 7-8 minutes of rest are allowed to avoid fatigue.

Effect of 12 weeks of complex training on occupational activities, strength, and power in professional firefighters

“…Still, CT has considerably more excellent ES, revealing that CT would be more appropriate for improving occupational activities than traditional RT. The potential physiological mechanism of compound training that is more in line with the suitability requirements of firefighters is that it utilizes post-activation potentiation (PAP) ( Hodgson et al, 2005 ; Santos and Janeira, 2008 ; Bauer et al, 2019 ; Pagaduan and Pojskic, 2020 ; Garbisu-Hualde and Santos-Concejero, 2021 ), which increases the phosphorylation of the myosin light chain after the firefighter resists the stimulus with a large load. To make the muscle filaments more sensitive to calcium, reduce presynaptic inhibition, increase the number of cross-bridges, and increase muscle contraction.…”

Unilateral and Bilateral Isokinetic Leg Extensions Exhibit No Differences in Neuromuscular Excitation Under Maximal and Fatiguing Conditions

“…The lack of difference in isokinetic peak force between the UL and the combined conditions may have been the result of postactivation potentiation that optimized force production in the nondominant leg. Specifically, postactivation potentiation may have mitigated any significant impairments to performance during the BL portion of the combined condition that would have otherwise attenuated the magnitude of exercise-induced fatigability compared with the UL condition (23,45). Although most studies examining postactivation potentiation have used modality-matched muscle actions, Bishop et al (8) demonstrated that 2 sets of 10 repetitions of body mass or loaded (;13.6 kg) split squats resulted in a significant increase in BL countermovement jump performance but no change in UL jump performance.…”

The Effect of Complex Training Potentiation on Reactive Strength Index Parameters: Experimental Study

“…Antrenman 1 TM'ye yakın gerçekleştirildiğinde, yorgunluğun özellikle belirgin olduğu göz önüne alındığında, daha düşük hacimli yüklerle bu çalışmalarda elde edilen potansiyasyonun kondisyon aktivitesi ile yeniden test arasındaki süre arasındaki ilişkiye bağlıdır. 29 Çalışmamızda kullanılan 3 set, 3 tekrar 1 TM %90 ve 5 tekrar maksimum AS'den oluşan kompleks antrenman uygulamasının hacminin ve/veya şiddetinin, araştırma grubunun antrenmanlılık düzeyine göre çok büyük olması muhtemeldir. Kompleks antrenman uygulamasından hemen sonra yapılan derinlik sıçramalarında, kompleks antrenman uygulaması ile ilişkili yorgunluğun potansiyasyon etkisine ağır bastığı sonucuna varılabilir ve KAÖ RKI değerine göre KAS RKI performansını engellemiş ve olumsuz etkilemiştir.…”