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  2. Acute Variables: Post-Activation Potentiation (PAP)
PAP training methods include performing a heavy, high-intensity compound lift followed by an explosive movement to increase performance outcomes
PAP training methods include performing a heavy, high-intensity compound lift followed by an explosive movement to increase performance outcomes

Acute Variables: Post-Activation Potentiation (PAP)

This course summarizes the evidence on modifiable acute variables influencing PAP, including timing, intensity, volume, contraction type, exercise selection, and specificity, and to identify practical programming recommendations for performance preparation.

Course Summary: Post-Activation Potentiation
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Course Summary: Post-Activation Potentiation

Abstract:

Background: Post-activation potentiation (PAP) refers to the acute enhancement of subsequent performance following a conditioning activity. The literature suggests that PAP may be most useful before single-effort power tasks and highly demanding sport-specific activities, although some findings also suggest a role in maintaining power and speed across repeated efforts. Outcomes appear to depend on the interaction among exercise selection, intensity, volume, biomechanical specificity, and rest interval.

Objective: To summarize the evidence on modifiable acute variables influencing PAP, including timing, intensity, volume, contraction type, exercise selection, and specificity, and to identify practical programming recommendations for performance preparation.

Methods: Narrative synthesis of all the available peer-reviewed and published original research, developed for the Brookbush Institute course Acute Variables: Post-activation Potentiation. The course content reviews findings across heavy resistance exercise, plyometrics, complex training, isometric and eccentric protocols, alternative modalities, and sport-specific applications, with emphasis on comparative outcomes and practical implementation.

Findings: PAP effects appear to follow an inverted-U relationship, with moderate-volume, moderate-to-heavy loading generally producing larger improvements than very light, maximal, or excessively fatiguing protocols. Plyometric protocols tend to peak after shorter rest intervals, approximately 2 to 4 minutes, whereas heavy strength protocols more often require 4 to 8 minutes, complex protocols 8 to 12 minutes, and isometric protocols 12 to 16 minutes. Heavy squats, hip bridges, leg presses, and high-intensity plyometrics consistently improve sprint, jump, and agility outcomes, while heavy deadlifts and Olympic lifts appear less reliable for lower-body explosive performance. Biomechanical specificity is a critical determinant of response, and excessive total warm-up volume may blunt or negate PAP-related benefits. Complex protocols combining strength and power exercises may produce the largest gains for highly demanding sport-specific tasks when sufficient recovery is provided.

Conclusion: PAP is best conceptualized as a programming strategy to enhance acute performance when conditioning activities are carefully selected and dosed. The current evidence suggests that effective PAP protocols should prioritize biomechanically similar movements, moderate-to-heavy loading, low total volume, and rest intervals matched to the conditioning modality. In practice, PAP may be most appropriate before explosive sport tasks, and may also be integrated into movement preparation through low-volume complex training when the goal is to potentiate subsequent training or performance.

Definition:

Post Activation Potentiation (PAP) is an acute improvement in subsequent performance following a conditioning task. More specifically, PAP protocols generally involve a heavy resistance exercise, a high-intensity plyometric drill, or a biomechanically similar sport-specific movement, followed by a rest interval, followed by an increase in force, power, sprint, jump, or sport-specific performance.

Introduction

Evidence-based post-activation potentiation (PAP) programming recommendations.

This course was developed to answer a simple but surprisingly unsettled question: What does the total body of research actually say about optimizing post-activation potentiation (PAP) to acutely enhance athletic performance? Rather than relying on expert opinion, mechanistic hypotheses, or trending “guru” beliefs, this course integrates hundreds of peer-reviewed and published studies to develop evidence-based, best-practice recommendations. You will not learn “one magic protocol," but instead learn how to adjust modifiable acute variables to optimize PAP outcomes, and why the most effective recommendation heavily depends on the intensity of the conditioning activity and the specific rest interval applied. Our systematic review demonstrates that many protocols will “work”; however, “slightly better” options for each acute variable likely add up to significantly better outcomes for speed, power, and agility testing.

Throughout the course, we emphasize outcomes over mechanisms. Mechanistic hypotheses (e.g., myosin regulatory light chain phosphorylation, Hoffman reflex excitability, or changes in pennation angle) can be useful for generating ideas, but they are only valuable if they lead to recommendations that improve measurable performance outcomes. Wherever possible, we base recommendations on studies that directly compare practical programming decisions: heavy versus light conditioning loads, plyometrics versus traditional strength exercises, short versus long rest intervals, single versus multiple sets, and the biomechanical specificity of the chosen exercises.

We also highlight instances where research does not support popular trends. For example, we address oversold concepts such as utilizing absolute maximal loads (1-RM) to spike the nervous system, adding heavy PAP protocols to already fatiguing high-volume warm-ups, and the supposed superiority of advanced modalities like blood flow restriction (BFR), whole-body vibration (WBV), and electrical muscle stimulation (e-stim). In many cases, these strategies add complexity without reliably improving outcomes, and in some cases, these strategies actually result in worse outcomes than traditional heavy resistance or plyometrics.

By the end of this course, you will be able to:

  • Understand how each modifiable acute variable influences post-activation potentiation outcomes.
  • Build movement-preparation routines that include optimized PAP protocols (e.g., moderate volume, heavy loads at 75-90% 1-RM, biomechanically specific movements, and precisely timed rest intervals based on the conditioning modality).
  • Decide when to integrate advanced strategies, such as complex training or sport-specific isometric holds, and when they are unnecessary.
  • Evaluate existing PAP programs, identify which recommendations are optimal or suboptimal, and systematically adjust variables to improve expected value (reliability × effect size) for a given client, patient, or athlete.

This course is designed for professionals who already understand some basics of resistance training and sports performance but want to align their power programming with the most complete and accurate PAP model available. You will learn not only what to do, but become aware of the research that supports each recommendation, and how to adapt this model to real-world constraints, athletic events, and goals.

Frequently Asked Questions (FAQs)

What is Post-Activation Potentiation (PAP)?

  • Post-activation potentiation (PAP) is a phenomenon where muscular performance (such as sprinting, jumping, or throwing) is acutely enhanced following a high-intensity conditioning activity. In practice, this usually translates to performing a heavy resistance exercise (e.g., back squats) or high-intensity plyometrics, resting for a specific number of minutes, and then performing a targeted power or speed test.

What is the best workout for PAP?

There is no single “best” PAP protocol, but there are clear patterns in the research to optimize acute performance:

  • Intensity: Use moderate to heavy loads (75–90% of 1-RM) or high-intensity plyometrics (e.g., drop jumps or weighted bounding).
  • Volume: Perform a moderate volume of the conditioning activity (e.g., 1–3 sets of 3–8 reps). Very low volumes (1 rep) or high endurance volumes result in insufficient or excessive stimulus.
  • Rest: Match your rest interval to your modality. Rest 2–4 minutes after plyometrics, 4–8 minutes after conventional strength exercises, and up to 10–16 minutes for complex combinations or isometric holds.
  • Specificity: Select a conditioning activity that is biomechanically similar to the performance task (e.g., lower-body exercises to improve vertical jumps; upper-body exercises to improve bench throws).

Do you need to lift your absolute max (1-RM) to trigger PAP?

  • No. In fact, research demonstrates an inverted-U relationship between conditioning intensity and performance. While heavy loads outperform light loads, absolute maximal intensities (e.g., 100% of 1-RM for 1 repetition) are significantly less effective at improving subsequent sprint, jump, and agility metrics than utilizing a heavy, multiple-repetition protocol (e.g., 80% of 1-RM for 5 repetitions). Absolute maximal loads often induce excessive acute fatigue, which masks the potentiation effect.

How long should I rest between the PAP exercise and my event?

  • The optimal rest interval is dictated almost entirely by the type of conditioning activity you perform. Power and plyometric protocols typically produce peak performance rapidly, within 2 to 4 minutes post-exercise. Conventional heavy strength protocols require 4 to 8 minutes of rest. Complex protocols (combining strength and plyometrics) require approximately 8 to 12 minutes, and maximal isometric holds require the longest recovery, peaking at 12 to 16 minutes. If you rest too little, fatigue decreases performance; if you rest too long, the potentiation effect dissipates.

Are tools like Blood Flow Restriction (BFR), Whole-Body Vibration (WBV), or E-stim better for PAP?

  • Current research indicates these advanced modalities do not reliably result in superior acute performance advantages. While they can improve performance over a resting baseline (particularly when BFR is added to bodyweight lunges), when compared directly to traditional heavy resistance training or high-intensity plyometrics, these modalities often result in statistically similar or inferior improvements.

Does PAP last for the whole workout?

  • No. The literature demonstrates that post-activation potentiation is highly transient. During resistance training (e.g., upper-body explosive power) and repeated complex sports skills, performance enhancements are typically localized to the first one or two subsequent sets before deteriorating due to fatigue. It is best utilized prior to single-effort power events, competition testing, or at the immediate conclusion of a movement preparation routine.

Pre-approved Credits for:

Pre-approved for Continuing Education Credits for:

This course includes:

  • AI Tutor
  • Course Summary Webinar
  • Study Guide
  • Text and Illustrations
  • Audio Voice-over
  • Research Review
  • Sample Routine
  • Practice Exam
  • Pre-approved 3 Credit Final Exam

Acute Variable Courses:

Course Study Guide: Post-Activation Potentiation

Course Summary: Webinar: Post-Activation Potentiation

Summary Statement, 1-page Review, and Recommendations

Summary of Research Findings
3 Sub Sections

Timing
10 Sub Sections

Comparing Intensities
4 Sub Sections

Volume
2 Sub Sections

Combined and Complex Protocols
3 Sub Sections

Isometrics
6 Sub Sections

Eccentrics
2 Sub Sections

Compared to Stretching
2 Sub Sections

Range of Motion (ROM)
2 Sub Sections

Specificity: Upper versus Lower Versus Combined on Jumping
2 Sub Sections

Squats
6 Sub Sections

Bench Press
3 Sub Sections

Leg Press
3 Sub Sections

Jumping Exercises
2 Sub Sections

Additional Exercises
5 Sub Sections

Additional Modalities
3 Sub Sections

Sports Specific
4 Sub Sections

Sample Programs
2 Sub Sections

Bibliography

Squats

  1. Smith, J. C., Fry, A. C., Weiss, L. W., Li, Y., & Kinzey, S. J. (2001). The effects of high-intensity exercise on a 10-second sprint cycle test. The Journal of Strength & Conditioning Research, 15(3), 344-348.
  2. Maroto-Izquierdo, S., Bautista, I., & Rivera, F. (2020). Post-activation performance enhancement (PAPE) after a single-bout of high-intensity flywheel resistance training. Biology of Sport, 37(4), 343-350.
  3. Kilduff, L. P., Owen, N., Bevan, H., Bennett, M., Kingsley, M. I., & Cunningham, D. (2008). Influence of recovery time on post-activation potentiation in professional rugby players. Journal of sports sciences, 26(8), 795-802.
  4. Chatzopoulos, D. E., Michailidis, C. J., Giannakos, A. K., Alexiou, K. C., Patikas, D. A., Antonopoulos, C. B., & Kotzamanidis, C. M. (2007). Postactivation potentiation effects after heavy resistance exercise on running speed. The Journal of Strength & Conditioning Research, 21(4), 1278-1281.
  5. Fontanetti, G., Barreto, R. V., Junior, R. C., Marangoni, V., Denadai, B. S., Greco, C. C., & Lima, L. C. (2022). The Use of the Self-Selected Rest Interval Method Is as Effective for Optimizing Postactivation Performance Enhancement in Elite Athletes as Employing the Best Fixed Rest Interval. The Journal of Strength & Conditioning Research, 10-1519.
  6. do Carmo, E. C., De Souza, E. O., Roschel, H., Kobal, R., Ramos, H., Gil, S., & Tricoli, V. (2021). Self-selected rest interval improves vertical jump postactivation potentiation. The Journal of Strength & Conditioning Research, 35(1), 91-96.
  7. Mola, J. N., Bruce-Low, S. S., & Burnet, S. J. (2014). Optimal recovery time for postactivation potentiation in professional soccer players. The Journal of Strength & Conditioning Research, 28(6), 1529-1537.
  8. Jo, E., Judelson, D. A., Brown, L. E., Coburn, J. W., & Dabbs, N. C. (2010). Influence of recovery duration after a potentiating stimulus on muscular power in recreationally trained individuals. The Journal of Strength & Conditioning Research, 24(2), 343-347.
  9. Krzysztofik, M., Kalinowski, R., Trybulski, R., Filip-Stachnik, A., & Stastny, P. (2021). Enhancement of countermovement jump performance using a heavy load with velocity-loss repetition control in female volleyball players. International Journal of Environmental Research and Public Health, 18(21), 11530.

    Squats Compared to Power Exercise
  10. Krčmár, M., Šimonek, J., & Vasiľovský, I. (2015). The acute effect of lower-body training on average power output measured by loaded half-squat jump exercise. Acta Gymnica, 45(3), 103-111.
  11. Santos, J. F., Valenzuela, T. H., & Franchini, E. (2015). Can different conditioning activities and rest intervals affect the acute performance of taekwondo turning kick?. Journal of strength and conditioning research, 29(6), 1640–1647. https://doi.org/10.1519/JSC.0000000000000808
  12. Gilbert, G., & Lees, A. (2005). Changes in the force development characteristics of muscle following repeated maximum force and power exercise. Ergonomics, 48(11-14), 1576-1584.
  13. Piper, A. D., Joubert, D. P., Jones, E. J., & Whitehead, M. T. (2020). Comparison of Post-Activation Potentiating Stimuli on Jump and Sprint Performance. International journal of exercise science, 13(4), 539–553. https://doi.org/10.70252/RPEZ7761

    Squats, Hex bar deadlifts, and power cleans
  14. McCann, M. R., & Flanagan, S. P. (2010). The effects of exercise selection and rest interval on postactivation potentiation of vertical jump performance. The Journal of Strength & Conditioning Research, 24(5), 1285-1291.
  15. Scott, D. J., Ditroilo, M., & Marshall, P. A. (2017). Complex training: the effect of exercise selection and training status on postactivation potentiation in rugby league players. The Journal of Strength & Conditioning Research, 31(10), 2694-2703.

    Lunges
  16. McCann, M. R., & Flanagan, S. P. (2010). The effects of exercise selection and rest interval on postactivation potentiation of vertical jump performance. The Journal of Strength & Conditioning Research, 24(5), 1285-1291.
  17. Scott, D. J., Ditroilo, M., & Marshall, P. A. (2017). Complex training: the effect of exercise selection and training status on postactivation potentiation in rugby league players. The Journal of Strength & Conditioning Research, 31(10), 2694-2703.

    Hip Bridges
  18. Orjalo, A. J., Callaghan, S. J., & Lockie, R. G. (2020). The effects of the barbell hip thrust on post-activation performance enhancement of change of direction speed in college-aged men and women. Sports, 8(12), 151.
  19. Dello Iacono A, Padulo J, Seitz LD. Loaded hip thrust-based PAP protocol effects on acceleration and sprint performance of handball players: Original Investigation. J Sports Sci. 2018;36:1269–76. doi: 10.1080/02640414.2017.1374657

    Bench Press
  20. Ferreira, S. L., Panissa, V. L., Miarka, B., & Franchini, E. (2012). Postactivation potentiation: effect of various recovery intervals on bench press power performance. Journal of strength and conditioning research, 26(3), 739–744. https://doi.org/10.1519/JSC.0b013e318225f371
  21. Liossis, L. D., Forsyth, J., Liossis, C., & Tsolakis, C. (2013). The acute effect of upper-body complex training on power output of martial art athletes as measured by the bench press throw exercise. Journal of human kinetics, 39, 167.

    Isometric Contractions (and 12 & 13)
  22. Gilmore, S. L., Brilla, L. R., Suprak, D. N., & Chalmers, G. R. (2014). Effect Of A High-intensity Isometric Potentiating Warm-up On Bat Velocity: 932 Board# 347 May 28, 2: 00 PM-3: 30 PM. Medicine & Science in Sports & Exercise, 46(5S), 255-256.
  23. Krzysztofik, M., Spieszny, M., Trybulski, R., Wilk, M., Pisz, A., Kolinger, D., ... & Stastny, P. (2023). Acute effects of isometric conditioning activity on the viscoelastic properties of muscles and sprint and jumping performance in handball players. The Journal of Strength & Conditioning Research, 37(7), 1486-1494.

    Eccentric Contractions
  24. Ong, J. H., Lim, J., Chong, E., & Tan, F. (2016). The effects of eccentric conditioning stimuli on subsequent counter-movement jump performance. The Journal of Strength & Conditioning Research, 30(3), 747-754.

    Does Intensity Affect Timing (and 17 & 24)
  25. Lowery, R. P., Duncan, N. M., Loenneke, J. P., Sikorski, E. M., Naimo, M. A., Brown, L. E., ... & Wilson, J. M. (2012). The effects of potentiating stimuli intensity under varying rest periods on vertical jump performance and power. The Journal of Strength & Conditioning Research, 26(12), 3320-3325.
  26. Crum, A. J., Kawamori, N., Stone, M. H., & Haff, G. G. (2012). The acute effects of moderately loaded concentric-only quarter squats on vertical jump performance. Journal of strength and conditioning research, 26(4), 914–925. https://doi.org/10.1519/JSC.0b013e318248d79c
  27. Grimes, N., Arede, J., Drury, B., Thompson, S., & Fernandes, J. (2021). The effects of a sled push at different loads on 20 metre sprint time in well-trained soccer players. International Journal of Strength and Conditioning, 1(1).

    Heavy Compared to Light and Moderate Loads
  28. Sanchez-Sanchez, J., Rodriguez, A., Petisco, C., Ramirez-Campillo, R., Martínez, C., & Nakamura, F. Y. (2018). Effects of different post-activation potentiation warm-ups on repeated sprint ability in soccer players from different competitive levels. Journal of Human Kinetics, 61(1), 189-197.
  29. Hirayama, K. (2014). Acute effects of an ascending intensity squat protocol on vertical jump performance. The Journal of Strength & Conditioning Research, 28(5), 1284-1288.
  30. Fukutani, A., Takei, S., Hirata, K., Miyamoto, N., Kanehisa, H., & Kawakami, Y. (2014). Influence of the intensity of squat exercises on the subsequent jump performance. The Journal of Strength & Conditioning Research, 28(8), 2236-2243.
  31. Rahimi, R. (2007). The acute effects of heavy versus light-load squats on sprint performance. Facta Universitatis: Series Physical Education & Sport, 5(2).
  32. Dello Iacono A, Padulo J, Seitz LD. (2018). Loaded hip thrust-based PAP protocol effects on acceleration and sprint performance of handball players: Original Investigation. Journal of Sports Sciences, 36:1269–76.

    Plyometric and Variable Resistance Intensity
  33. Sener, T., Sozbir, K., & Karli, U. (2021). Acute effects of plyometric warm-up with different box heights on sprint and agility performance in national-level field hockey athletes. Isokinetics and Exercise Science, 29(1), 1-9.
  34. Krčmár, M., Krčmárová, B., Bakaľár, I., & Šimonek, J. (2021). Acute performance enhancement following squats combined with elastic bands on short sprint and vertical jump height in female athletes. The Journal of Strength & Conditioning Research, 35(2), 318-324.

    Sub-Threshold Loads and Explosive Modalities (and 26)
  35. Brandenburg, J. P. (2005). The acute effects of prior dynamic resistance exercise using different loads on subsequent upper-body explosive performance in resistance-trained men. The Journal of Strength & Conditioning Research, 19(2): 427–432.

    Supramaximal Eccentric Loads (and 24)
  36. Krzysztofik, M., Wilk, M., Lockie, R. G., Golas, A., Zajac, A., & Bogdanis, G. C. (2022). Postactivation performance enhancement of concentric bench press throw after eccentric-only conditioning exercise. The Journal of Strength & Conditioning Research, 36(8), 2077-2081.

    The Inverted-U Relationship
  37. Petisco, C., Ramirez-Campillo, R., Hernández, D., Gonzalo-Skok, O., Nakamura, F. Y., & Sanchez-Sanchez, J. (2019). Post-activation potentiation: Effects of different conditioning intensities on measures of physical fitness in male young professional soccer players. Frontiers in Psychology, 10, 1167.
  38. Starker, K., Larson, A., & DeBeliso, M. (June, 2019). The acute effects incorporating a resistive exercise on sprint times in high school track athletes. Journal of Physical Education Research, Volume 6, Issue II, 01-09.
  39. Smith, C. E., Hannon, J. C., McGladrey, B., Shultz, B., Eisenman, P., and Lyons, B. (2014). The effects of a postactivation potentiation warm-up on subsequent sprint performance. Hum. Mov. 15, 36–44. doi: 10.2478/humo-2013-0050

    Volume
  40. Khamoui, A. V., Brown, L. E., Coburn, J. W., Judelson, D. A., Uribe, B. P., Nguyen, D., ... & Noffal, G. J. (2009). Effect of potentiating exercise volume on vertical jump parameters in recreationally trained men. The Journal of Strength & Conditioning Research, 23(5), 1465-1469.
  41. Krzysztofik, M., Wilk, M., Pisz, A., Kolinger, D., Tsoukos, A., Zając, A., ... & Bogdanis, G. C. (2023). Acute effects of varied back squat activation protocols on muscle-tendon stiffness and jumping performance. The Journal of Strength & Conditioning Research, 37(7), 1419-1427.

    Combined and Complex Protocols
  42. Santos, J. F., Valenzuela, T. H., & Franchini, E. (2015). Can different conditioning activities and rest intervals affect the acute performance of taekwondo turning kick?. Journal of strength and conditioning research, 29(6), 1640–1647.
  43. Miarka, B., Del Vecchio, F. B., & Franchini, E. (2011). Acute effects and postactivation potentiation in the special judo fitness test. The Journal of Strength & Conditioning Research, 25(2), 427-431.
  44. Lum, D. (2019). Effects of various warm-up protocol on special judo fitness test performance. The Journal of Strength & Conditioning Research, 33(2), 459-465.
  45. Prieske, O., Maffiuletti, N. A., and Granacher, U. (2018). Postactivation potentiation of the plantar flexors does not directly translate to jump performance in female elite young soccer players. Front. Physiol. 9:276. doi: 10.3389/fphys.2018.00276
  46. Conrado de Freitas, M., Panissa, V. L., Cholewa, J. M., Franchini, E., Gobbo, L. A., & Rossi, F. E. (2020). Postactivation potentiation attenuates resistance exercise performance decrements following aerobic exercise in trained men. The Journal of sports medicine and physical fitness, 60(3), 374–379. https://doi.org/10.23736/S0022-4707.20.10227-5

    Isometrics Compared to Controls
  47. Robbins, D. W., & Docherty, D. (2005). Effect of loading on enhancement of power performance over three consecutive trials. The Journal of Strength & Conditioning Research, 19(4), 898-902.
  48. FRENCH, DUNCAN N.1; KRAEMER, WILLIAM J.1; COOKE, CARLTON B.2. Changes in Dynamic Exercise Performance Following a Sequence of Preconditioning Isometric Muscle Actions. Journal of Strength and Conditioning Research 17(4):p 678-685, November 2003.

    Isometrics Compared to Dynamics
  49. Lim, J. J., & Kong, P. W. (2013). Effects of isometric and dynamic postactivation potentiation protocols on maximal sprint performance. The Journal of Strength & Conditioning Research, 27(10), 2730-2736.
  50. Rixon, K. P., Lamont, H. S., & Bemben, M. G. (2007). Influence of type of muscle contraction, gender, and lifting experience on postactivation potentiation performance. The Journal of Strength & Conditioning Research, 21(2), 500-505.
  51. Till, K. A., & Cooke, C. (2009). The effects of postactivation potentiation on sprint and jump performance of male academy soccer players. The Journal of Strength & Conditioning Research, 23(7), 1960-1967.
  52. De Freitas, M. C., Rossi, F. E., Colognesi, L. A., De Oliveira, J. V. N., Zanchi, N. E., Lira, F. S., ... & Gobbo, L. A. (2021). Postactivation potentiation improves acute resistance exercise performance and muscular force in trained men. The Journal of Strength & Conditioning Research, 35(5), 1357-1363.

    Sports Specific (and 22)
  53. Finlay, M. J., Greig, M., Bridge, C. A., & Page, R. M. (2024). Post-Activation Performance Enhancement of Punch Force and Neuromuscular Performance in Amateur Boxing: Toward a More Individualized and “Real-World” Approach. The Journal of Strength & Conditioning Research, 38(6), 1063-1071.

    Isometric Deadlift, versus Power Plate, versus Power Plate and BFR
  54. Miller, R. M., Keeter, V. M., Freitas, E. D., Heishman, A. D., Knehans, A. W., Bemben, D. A., & Bemben, M. G. (2018). Effects of blood-flow restriction combined with postactivation potentiation stimuli on jump performance in recreationally active men. The Journal of Strength & Conditioning Research, 32(7), 1869-1874.

    Upper and Lower Body Exercise on Jump Performance
  55. Downey, R. J., Deprez, D. A., & Chilibeck, P. D. (2022). Effects of Postactivation Potentiation on Maximal Vertical Jump Performance After a Conditioning Contraction in Upper-Body and Lower-Body Muscle Groups. Journal of strength and conditioning research, 36(1), 259–261. https://doi.org/10.1519/JSC.0000000000004171

    Eccentrics (24 & 36)

    Compared to Stretching
  56. Cuenca-Fernández, F., López-Contreras, G., & Arellano, R. (2015). Effect on Swimming Start Performance of Two Types of Activation Protocols: Lunge and YoYo Squat. The Journal of Strength & Conditioning Research, 29(3), 647-655.
  57. Gelen, E., Dede, M., Bingul, B. M., Bulgan, C., & Aydin, M. (2012). Acute effects of static stretching, dynamic exercises, and high volume upper extremity plyometric activity on tennis serve performance. Journal of sports science & medicine, 11(4), 600.
  58. Moreno-Pérez, V., Hernández-Davó, J. L., Nakamura, F., López-Samanes, Á., Jiménez-Reyes, P., Fernández-Fernández, J., & Behm, D. G. (2021). Post-activation performance enhancement of dynamic stretching and heavy load warm-up strategies in elite tennis players. Journal of back and musculoskeletal rehabilitation, 34(3), 413-423.

    Range of Motion (ROM)
  59. Esformes, J. I., & Bampouras, T. M. (2013). Effect of back squat depth on lower-body postactivation potentiation. The Journal of Strength & Conditioning Research, 27(11), 2997-3000.
  60. Mangus, B. C., Takahashi, M., Mercer, J. A., Holcomb, W. R., McWhorter, J. W., & Sanchez, R. (2006). Investigation of vertical jump performance after completing heavy squat exercises. The Journal of Strength & Conditioning Research, 20(3), 597-600.
  61. Krzysztofik, M., Trybulski, R., Trąbka, B., Perenc, D., Łuszcz, K., Zajac, A., ... & Moraru, C. E. (2022). The impact of resistance exercise range of motion on the magnitude of upper-body post-activation performance enhancement. BMC Sports Science, Medicine and Rehabilitation, 14(1), 123.

    Specificity: Upper versus Lower Versus Combined on Jumping
  62. Cuenca-Fernández, F., Smith, I. C., Jordan, M. J., MacIntosh, B. R., López-Contreras, G., Arellano, R., & Herzog, W. (2017). Nonlocalized postactivation performance enhancement (PAPE) effects in trained athletes: a pilot study. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 42(10), 1122–1125. https://doi.org/10.1139/apnm-2017-0217

    Sprint Performance (and 40)
  63. Matthews M, Matthews H, Snook B. The acute effects of a resistance training warm-up on sprint performance. Res Sports Med 12: 151–159, 2004.
  64. Linder, E. E., Prins, J. H., Murata, N. M., Derenne, C., Morgan, C. F., & Solomon, J. R. (2010). Effects of preload 4 repetition maximum on 100-m sprint times in collegiate women. The Journal of Strength & Conditioning Research, 24(5), 1184-1190.
  65. Okuno, N. M., Tricoli, V., Silva, S. B., Bertuzzi, R., Moreira, A., & Kiss, M. A. (2013). Postactivation potentiation on repeated-sprint ability in elite handball players. The journal of strength & conditioning research, 27(3), 662-668.
  66. Seitz, L. B., Mina, M. A., and Haff, G. G. (2016a). Postactivation potentiation of horizontal jump performance across multiple sets of a contrast protocol. J. Strength Cond. Res. 30, 2733–2740. doi: 10.1519/jsc.0000000000001383
  67. Jensen, R. L., & Ebben, W. P. (2003). Kinetic analysis of complex training rest interval effect on vertical jump performance. The Journal of Strength & Conditioning Research, 17(2), 345-349.
  68. Chiu LZ, Fry AC, Weiss LW, Schilling BK, Brown LE, Smith SL. Postactivation potentiation response in athletic and recreationally trained individuals. J Strength Cond Res. 2003 Nov;17(4):671-7. doi: 10.1519/1533-4287(2003)017<0671:ppriaa>2.0.co;2. PMID: 1463609
  69. Sygulla, K. S., & Fountaine, C. J. (2014). Acute post-activation potentiation effects in NCAA division II female athletes. International journal of exercise science, 7(3), 212.

    Squat PAP Load Effect on Performance (and 28, 30, 34, 37, 41)
  70. Hirayama, K. (2014). Acute effects of an ascending intensity squat protocol on vertical jump performance. The Journal of Strength & Conditioning Research, 28(5), 1284-1288.
  71. Rahimi, R. (2007). The acute effects of heavy versus light-load squats on sprint performance. Facta Universitatis: Series Physical Education & Sport, 5(2).
  72. Reardon, D., Hoffman, J. R., Mangine, G. T., Wells, A. J., Gonzalez, A. M., Jajtner, A. R., ... & Fukuda, D. H. (2014). Do changes in muscle architecture affect post-activation potentiation?. Journal of sports science & medicine, 13(3), 483.
  73. Poulos, N., Chaouachi, A., Buchheit, M., Slimani, D., Haff, G. G., & Newton, R. U. (2018). Complex training and countermovement jump performance across multiple sets: Effect of back squat intensity. Kinesiology, 50(1), 75-89.
  74. Gourgoulis, V., Aggeloussis, N., Kasimatis, P., Mavromatis, G., & Garas, A. (2003). Effect of a submaximal half-squats warm-up program on vertical jumping ability. The Journal of Strength & Conditioning Research, 17(2), 342-344.
  75. Comyns, T. M., Harrison, A. J., Hennessy, L., & Jensen, R. L. (2007). Identifying the optimal resistive load for complex training in male rugby players. Sports Biomechanics, 6(1), 59-70.
  76. Parry, S., Hancock, S., Shiells, M., Passfield, L., Davies, B., & Baker, J. S. (2008). Physiological effects of two different postactivation potentiation training loads on power profiles generated during high intensity cycle ergometer exercise. Research in Sports Medicine, 16(1), 56-67.
  77. Hanson, E. D., Leigh, S., & Mynark, R. G. (2007). Acute effects of heavy-and light-load squat exercise on the kinetic measures of vertical jumping. The Journal of Strength & Conditioning Research, 21(4), 1012-1017.

    Squat PAP Compared to Plyometrics (and 12)
  78. Sharma, S. K., Raza, S., Moiz, J. A., Verma, S., Naqvi, I. H., Anwer, S., & Alghadir, A. H. (2018). Postactivation potentiation following acute bouts of plyometric versus heavy-resistance exercise in collegiate soccer players. BioMed research international, 2018.
  79. Krzysztofik, M., Wilk, M., Pisz, A., Kolinger, D., Bichowska, M., Zajac, A., & Stastny, P. (2023). Acute effects of high-load vs. plyometric conditioning activity on jumping performance and the muscle-tendon mechanical properties. The Journal of Strength & Conditioning Research, 37(7), 1397-1403.
  80. Esformes, J. I., Cameron, N., & Bampouras, T. M. (2010). Postactivation potentiation following different modes of exercise. Journal of strength and conditioning research, 24(7), 1911–1916. https://doi.org/10.1519/JSC.0b013e3181dc47f8
  81. Kopp, K., & DeBeliso, M. (2017). Post-Activation potentiation of a back squat to Romanian deadlift superset on vertical jump and sprint time. Int J Sports Sci, 7(2), 34-36.
  82. McBride JM, Nimphius S, Erickson TM. The acute effects of heavy-load squats and loaded countermovement jumps on sprint performance. J Strength Cond Res 19: 893–897, 2005.
  83. Loturco, I., Pereira, L. A., Zabaloy, S., Mercer, V. P., Moura, T. B., Freitas, T. T., & Boullosa, D. (2024). No Post-Activation Performance Enhancement Following a Single Set of Plyometric or Flywheel Exercises in National Team Rugby Players. Applied Sciences, 14(21).
  84. Kannas, T. M., Chalatzoglidis, G., Arvanitidou, E., Babault, N., Paizis, C., & Arabatzi, F. (2024). Evaluating the efficacy of eccentric half-squats for post-activation performance enhancement in jump ability in male jumpers. Applied Sciences, 14(2), 749.
  85. Miarka, B., Del Vecchio, F. B., & Franchini, E. (2011). Acute effects and postactivation potentiation in the special judo fitness test. The Journal of Strength & Conditioning Research, 25(2), 427-431.

    Additional Squat Comparisons (and 14 & 62)
  86. Wyland, T. P., Van Dorin, J. D., and Reyes, G. F. (2015). Postactivation potentation effects from accommodating resistance combined with heavy back squats on short sprint performance. J. Strength Cond. Res. 29, 3115–3123. doi: 10.1519/JSC.0000000000000991
  87. Yetter, M., & Moir, G. L. (2008). The acute effects of heavy back and front squats on speed during forty-meter sprint trials. Journal of strength and conditioning research, 22(1), 159–165. https://doi.org/10.1519/JSC.0b013e31815f958d
  88. Gahreman, D., Moghadam, M., Hoseininejad, E., Dehnou, V., Connor, J., Doma, K., & Stone, M. (2020). Postactivation potentiation effect of two lower body resistance exercises on repeated jump performance measures. Biology of Sport, 37(2), 105-112.
  89. Scott, D. J., Ditroilo, M., & Marshall, P. (2018). Effect of accommodating resistance on the postactivation potentiation response in rugby league players. The Journal of Strength & Conditioning Research, 32(9), 2510-2520
  90. Atalağ, O., Kurt, C., Solyomvari, E., Sands, J., & Cline, C. (2020). Postactivation potentiation effects of Back Squat and Barbell Hip Thrust exercise on vertical jump and sprinting performance. The Journal of sports medicine and physical fitness, 60(9), 1223-1230.
  91. Krčmár, M., Krčmárová, B., Bakaľár, I., & Šimonek, J. (2021). Acute performance enhancement following squats combined with elastic bands on short sprint and vertical jump height in female athletes. The Journal of Strength & Conditioning Research, 35(2), 318-324.

    Bench Press
  92. Alves, R. R., Viana, R. B., Silva, M. H., Guimarães, T. C., Vieira, C. A., de AT Santos, D., & Gentil, P. R. (2021). Postactivation potentiation improves performance in a resistance training session in trained men. The Journal of Strength & Conditioning Research, 35(12), 3296-3299.
  93. Sevilmis, E. & Atalag, O. (2019) Effects of post activation potentiation on eccentric loading: is it possible to do more repetitions after supra-maximal loading? Journal of Human Sport and Exercise, 14(3), 584-590. doi: 10.14198/jhse.2019.143.09
  94. Garbisu-Hualde, A., Gutierrez, L., & Santos-Concejero, J. (2023). Post-activation performance enhancement as a strategy to improve bench press performance to volitional failure. Journal of Human Kinetics, 88, 199.
  95. Krzysztofik, M., Wilk, M., Filip, A., Zmijewski, P., Zajac, A., & Tufano, J. J. (2020). Can post-activation performance enhancement (PAPE) improve resistance training volume during the bench press exercise?. International Journal of Environmental Research and Public Health, 17(7), 2554.
  96. Tripoli, D., Larson, A., & DeBeliso, M. (2017). IS THERE A POST ACTIVATION POTENTIATION EFFECT ON SUBMAXIMAL BENCH AND HEX-BAR DEADLIFT TESTS?. European Journal of Physical Education and Sport Science.

    Bench Press PAP on Upper Body Power Outcomes (and 35 & 61)
  97. Hrysomallis, C., & Kidgell, D. (2001). Effect of heavy dynamic resistive exercise on acute upper-body power. Journal of strength and conditioning research, 15(4), 426–430.
  98. Farup, J., & Sørensen, H. (2010). Postactivation potentiation: upper body force development changes after maximal force intervention. The Journal of Strength & Conditioning Research, 24(7), 1874-1879.
  99. Baker, D. (2003). Acute effect of alternating heavy and light resistances on power output during upper-body complex power training. The Journal of Strength & Conditioning Research, 17(3), 493-497.
  100. de Assis Ferreira, S. L., Panissa, V. L. G., Miarka, B., & Franchini, E. (2012). Postactivation potentiation: Effect of various recovery intervals on bench press power performance. The Journal of Strength & Conditioning Research, 26(3), 739-744.
  101. Krzysztofik, M., & Wilk, M. (2020). The effects of plyometric conditioning on post-activation bench press performance. Journal of Human Kinetics, 74, 99.

    Hip Bridges (18, 19, & 90)

    Deadlifts (and 5, 51, & 96)
  102. Masel, S., & Maciejczyk, M. (2022). Effects of post-activation performance enhancement on jump performance in elite volleyball players. Applied Sciences, 12(18), 9054.

    Leg Press (and 24, 45, 46, & 58)
  103. Silva, R. A., Silva-Júnior, F. L., Pinheiro, F. A., Souza, P. F., Boullosa, D. A., & Pires, F. O. (2014). Acute prior heavy strength exercise bouts improve the 20-km cycling time trial performance. The Journal of Strength & Conditioning Research, 28(9), 2513-2520.

    Lunges (16, 17, & 56)

    Jumping Exercises (and 17 & 33)
  104. Low, J. L., Ahmadi, H., Kelly, L. P., Willardson, J., Boullosa, D., & Behm, D. G. (2019). Prior band-resisted squat jumps improves running and neuromuscular performance in middle-distance runners. Journal of sports science & medicine, 18(2), 301.
  105. Margaritopoulos, S., Theodorou, A., Methenitis, S., Zaras, N., Donti, O., & Tsolakis, C. (2015). The effect of plyometric exercises on repeated strength and power performance in elite karate athletes. Journal of Physical Education and Sport, 15(2), 310.

    Olympic Lifts (and 14)
  106. Guggenheimer, J. D., Dickin, D. C., Reyes, G. F., & Dolny, D. G. (2009). The effects of specific preconditioning activities on acute sprint performance. The Journal of Strength & Conditioning Research, 23(4), 1135-1139.
  107. Dolan, M., Sevene, T. G., Berninig, J., Harris, C., Climstein, M., Adams, K. J., & DeBeliso, M. (2017). Post-activation potentiation and the shot put throw. Int J Sports Sci, 7(4), 170-176.

    Sled (and 27, 38, & 39)
  108. Tano, G., Bishop, A., Berning, J., Adams, K. J., & DeBeliso, M. (2016) Post activation potentiation in North American high school football players. Journal of Sports Science, 4, 346-352. doi: 10.17265/2332-7839/2016.06.003

    Additional Modalities (and 106)
  109. Faller, J. M., Thompson, B., Sotir, S., & Ives, S. (2023). The acute impacts of resistance training performed with and without blood flow restriction on lower body muscular power. International Journal of Exercise Science, 16(6), 1320.
  110. Fatela, P., Reis, J. F., Mendonca, G. V., Avela, J., & Mil-Homens, P. (2016). Acute effects of exercise under different levels of blood-flow restriction on muscle activation and fatigue. European journal of applied physiology, 116(5), 985-995.
  111. Oliveira, M. P., Cochrane, D., Drummond, M. D. M., Albuquerque, M. R., Almeida, P. A. S., & Couto, B. P. (2018). No acute effect of whole-body vibration on Roundhouse kick and countermovement jump performance of competitive Taekwondo athletes. Revista Brasileira de Cineantropometria & Desempenho Humano, 20(6), 576-584.
  112. Sari, C., Koz, M., Salcman, V., Gabrys, T., & Karayigit, R. (2022). Effect of post-activation potentiation on sprint performance after combined electromyostimulation and back squats. Applied sciences, 12(3), 1481.
  113. Mitchell, C. J., & Sale, D. G. (2011). Enhancement of jump performance after a 5-RM squat is associated with postactivation potentiation. European journal of applied physiology, 111, 1957-1963.

    Sports Specific (and 57 & 58)
  114. Hancock, A. P., Sparks, K. E., and Kullman, E. L. (2015). Postactivation potentiation enhances swim performance in collegiate swimmers. J. Strength Cond. Res. 29, 912–917. doi: 10.1519/JSC.0000000000000744
  115. Sarramian, V. G., Turner, A. N., and Greenhalgh, A. K. (2015). Effect of postactivation potentiation on fifty-meter freestyle in national swimmers. J. Strength Cond. Res. 29, 1003–1009. doi: 10.1519/JSC.0000000000000708

    Baseball Swing
  116. Gilmore, S. L., Brilla, L. R., Suprak, D. N., & Chalmers, G. R. (2014). Effect Of A High-intensity Isometric Potentiating Warm-up On Bat Velocity: 932 Board# 347 May 28, 2: 00 PM-3: 30 PM. Medicine & Science in Sports & Exercise, 46(5S), 255-256.
  117. Montoya, B. S., Brown, L. E., Coburn, J. W., & Zinder, S. M. (2009). Effect of warm-up with different weighted bats on normal baseball bat velocity. The Journal of Strength & Conditioning Research, 23(5), 1566-1569.

    Martial Arts (11, 44 105, & 111)

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