Components of Training - Post Activation Potentiation (not all videos have been recorded at this time)

• What it is

  • Using a “priming” exercise earlier in a session to increase the potential force output in a subsequent exercise.

  • There are many possible mechanisms that may be causing this to happen

    • One is that the priming exercise excites the nervous system and muscle fibers in a variety of ways such as increasing motor unit synchronization

  • The effects of PAP typically only last for minutes then requiring additional priming

• How to apply it

  • There are many ways to apply this concept

    • Many athletes and some exercisers use PAP to improve specific patterns.

      • For example you may prime the squat pattern by performing high intensity jump squats or depth drops before performing a barbell back squat.

    • I recommend priming specific tissues (according to the FRS ISM).

      • Doing isometrics or relatively high intensity movements targeting the muscles immediately surrounding the joint capsule.

        • For leg exercises such as squats, lunges, or deadlifts (single or double leg) I would do internal and external rotation exercises to prime the deeps muscles in my hips.

        • The simplest priming exercise that I do for lower body exercises could be done in the 90/90 position on the floor, or done with a stretch out strap. This can also be done with a cable machine. It will take more time but may be more effective

        • This takes about 1-2 minutes and includes end range PAILs and RAILs for internal and external rotation.

        • See my video on “Stretches and Exercises for Internal and External Rotation of the Hips” and skip the stretching and just perform the rotational exercises at end range for an example of priming the muscles with a strap.

        • See video on Cable Machine Internal and External Rotation Exercises for the Hip to see how to do this with a cable machine and strap. (not recorded at this time)

          
          

        • For upper body exercise involving the shoulders such as presses I would also prime the shoulders with internal and external rotations

        • The simplest priming exercise I do for the shoulders could be done in a “sleeper stretch” position or with a dowel/broomstick. This can also be done with a cable machine. It will take more time but may be more effective

        • This takes about 1-2 minutes and includes end range PAILs and RAILs for internal and external rotation.

        • See my video on “Stretches and Exercises for Internal and External Rotation of the Shoulders” and skip the stretching and just perform the rotational exercises at end range for an example of priming the muscles with a dowel.

        • See video on Cable Machine Internal and External Rotation Exercises for the Shoulder to see how to do this with a cable machine and dowel. (not recorded at this time)

        • By priming these deep muscles they make the joint more stable which will “convince” your nervous system that it is safe to produce more force. They may also grow those deep stabilizing muscles which will have the same effect but be more lasting (= more strength).

        • It also ensures that the deepest muscles in the joint are not only receiving training but are active during the exercise leading to more stability and joint health.

      • You may also continue to work from these deep muscles to more superficial muscles before getting to the “main” pattern you are looking to train by priming all of motions where stability will be required including: internal and external rotation, adduction and abduction, and flexion and extension.

        • I want to reiterate at this point that the minimal effective dose includes the internal/external rotation exercises discussed above. Those can be easily and quickly integrated into any training regimen and they should be assuming there are no contraindications. The “minimal effective dose” will keep the deepest muscles to the shoulders and hips active and healthy.

        • See video/document on “Deep to Superficial Training of the Hips and Shoulders” for more information on these techniques.

      • I typically don’t do much targeted potentiation for the other joints as they end up being potentiated during the exercises for the hips and shoulders, and to go through a similar routine for every joint would be prohibitively time consuming, though this may be valuable in some cases.