Post-Activation Potentiation: Is there an Optimal Training Volume and Intensity to Induce Improvements in Vertical Jump Ability in Highly-Trained Subjects?

Abstract

The aim of this study was to compare the acute effects of performing half squats (HSs) with different loading intensities (1, 3, and 5 repetitions maximum [RM], and 60% 1RM) and a different number of sets (1, 2, and 3) on the countermovement jump (CMJ) performance of 18 highly-trained male subjects. Participants were submitted to four experimental conditions (1RM, 3RM, 5RM, and 60% 1RM) in randomized order. The CMJ was assessed before and after each set. Differences in CMJ performance between the distinct experimental conditions and individual responses in CMJ performance induced by the different protocols were analyzed via the magnitude-based inference method. Overall, significant improvements were detected in individual CMJ heights after each activation protocol. It can be concluded that the use of 1 to 3 sets of HSs performed at moderate-to-high loads may be an effective strategy to improve jump performance in highly-trained subjects. Nevertheless, despite the high efficiency of the protocols tested here, coaches and researchers are strongly encouraged to perform individualized assessments within the proposed range of loads and sets, to find optimal and tailored post-activation potentiation protocols.

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

“… Golas et al (2017) compared five different protocols and they observed statistically significant ( p = 0.01) differences in the RFD and the rate of power development (RPD) ( p = 0.02) in the medium volume load group (80% 1RM) compared to the other conditions. Additionally, Kobal et al (2019) found that a lower volume load with a higher intensity (100% 1RM) protocol induced similar results to a higher volume load and lighter load protocol (93% 1RM and 87% 1RM). Reardon et al (2014) found no performance improvement in any of their protocols (3 sets of either 10 or 3 repetitions with 75% 1RM vs .…”

“…Of the remaining 8 studies, one analysed the neuromuscular function ( Thomas et al, 2017 ), compared PAP in exercised and contralateral legs ( Andrews et al, 2016 ), compared the relationship between PAP and time under tension ( Krzysztofik et al, 2020 a) and another studied the effects of plyometric PAP in bench press throw ( Krzysztofik and Wilk, 2020 ). The remaining 4 reported contradictory results (Golas et al, 2017 ; Kobal et al, 2019 ; Poulos et al, 2018 ; Reardon et al, 2014 ).…”

“…Four studies ( Golas et al, 2017 ; Kobal et al, 2019 ; Poulos et al, 2018 ; Reardon et al, 2014 ) showed conflicting results. In the study by Poulos et al (2018) both protocols (10 sets of 3 or 5 repetitions with 87% 1RM vs .…”

“…To date, very different protocols have been used trying to achieve optimal potentiation with opposing results ( Dello Iacono et al, 2018 ; Gołas et al, 2017 ; Kobal et al, 2019 ). Thus, the aim of this review was to compare different protocols and to clarify the importance of the aforementioned variables on the conditioning activity.…”

Efectos de la inclusión de ejercicios de salto con y sin sobrecarga externa en el calentamiento sobre parámetros de rendimiento físico en atletas jóvenes de balonmano

“…Esto ha sido explicado por distintos mecanismos fisiológicos como un aumento en la fosforilización de las cadenas ligeras que regulan la miosina, incremento del reclutamiento de unidades motoras de orden superior o también cambios en el ángulo de penación (Healy y Comyns, 2017;Hodgson, Docherty y Robbins, 2005;Tillin y Bishop, 2009). En general, se han utilizado distintos mecanismos para generar el PAP, como pesos libres para realizar back squat o power cleans, pliometría con el peso corporal o utilizando chalecos ponderados, o carreras con trineos de arrastre (Healy y Comyns, 2017), por lo que existen diferencias en cuanto a las cargas, cantidad de repeticiones y tiempo de descanso necesario (Gołaś, Maszczyk, Zajac, Mikołajec & Stastny, 2016;Healy & Comyns, 2017;Kobal et al, 2019;Seitz & Haff, 2016).…”