Post Activation Potentiation (PAP)

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.

The magnitude of performance increase following a PAP protocol is strongly influenced by exercise selection, intensity, volume, contraction type, and rest interval. The current research suggests that moderate-to-heavy loading, low total volume, biomechanical specificity, and sufficient recovery are most likely to improve subsequent performance.

Source:

This definition and the content in this glossary term have been developed following the comprehensive systematic review included in this course.

• Acute Variables: Post Activation Potentiation

Semantic Clarification

PAP vs. warm-up

• Warm-up: A broader preparation strategy intended to increase readiness for subsequent activity, often including light aerobic activity, mobility exercise, dynamic stretching, rehearsal sets, and movement practice.
• PAP: A more specific conditioning strategy inserted before a subsequent explosive or sport-specific task to acutely improve performance. PAP should not be treated as simply “more warm-up,” because adding PAP to an already comprehensive, high-volume warm-up may fail to improve performance and may even impair it due to accumulated fatigue.

PAP vs. complex training

• PAP: A broad category of conditioning strategies intended to acutely improve subsequent performance.
• Complex training: A specific PAP or training strategy that combines a heavy resistance exercise with a power or plyometric exercise. Complex training may yield larger improvements in highly demanding sport-specific tasks, but usually requires a longer rest interval than either modality alone.

Dynamic vs. isometric vs. eccentric PAP

• Dynamic PAP: Uses conventional strength or power exercises, such as squats, jumps, or bench press.
• Isometric PAP: Uses maximal or near-maximal isometric contractions. These protocols may be effective, but generally require longer rest intervals and appear to benefit from higher intensity or more than a single brief hold.
• Eccentric PAP: Uses eccentric-only contractions, often with supramaximal loads. These protocols may improve subsequent power performance, but heavier supramaximal loading does not appear to result in additional benefit.

Frequently Asked Questions (FAQs)

What is a PAP protocol?

• A PAP protocol is a conditioning activity performed before a subsequent explosive or sport-specific task with the goal of acutely improving performance. Common examples include heavy squats before jumps or sprints, high-intensity plyometrics before sprinting, or sport-specific resisted movements before a specialized skill.

How long should I rest after a PAP exercise?

• Rest depends on the type of conditioning activity. Plyometric protocols generally peak after about 2 to 4 minutes; conventional strength protocols after 4 to 8 minutes; complex protocols after 8 to 12 minutes; and isometric protocols after about 12 to 16 minutes. Some heavy or high-intensity protocols may need toward the longer end of these ranges.

What load is best for PAP?

• The review suggests an inverted-U relationship. Very light loading often fails to improve performance, moderate-to-heavy loading is generally most effective, and absolute maximal loading may reduce performance. For conventional strength exercises, 75 to 90% of 1-RM is generally recommended, while 100% of 1-RM for 1 repetition appears less effective than heavy multi-repetition sets.

What is the best volume for PAP?

• PAP generally appears to work best with low total volume. Following a light warm-up, 1 to 3 sets of 3 to 8 reps with a moderate-to-heavy load, performed not to failure, is likely sufficient for most protocols. Higher-volume protocols are more likely to accumulate fatigue and reduce the potentiation effect.

Does PAP work for upper-body performance?

• Yes, upper-body PAP may improve explosive upper-body power, for example, following bench press protocols. However, the effects are highly transient and deteriorate with excess volume. Further, upper-body exercises that are not biomechanically related to the target task may not transfer, and may even impair lower-body explosive performance.

Should I add PAP to a long, comprehensive warm-up?

• Not necessarily. PAP may be ineffective when appended to an already comprehensive, high-volume warm-up that includes resistance and power exercise. In those cases, the additional conditioning activity may simply add fatigue.

Brookbush Institute's Evidence-based Recommendations:

Rest Following Protocol:

• Plyometric Exercises: 2 - 4 minutes
• Conventional Strength Training Exercises: 4 - 8 minutes
• Complex Training Protocols: 8 - 12 minutes
• Isometrics: 12 - 16 minutes

Intensity:

• Conventional Strength Training Exercise: Moderate to Heavy (75 - 90% of 1-RM)
• Power Exercise: Additional moderate resistance (e.g., 10-30% of bodyweight or 30-60cm/1-2 ft. depth jumps)

Volume:

• Following a light warm-up, 1 - 3 sets of moderate load for 3-8 reps/set (not to failure). Note: Ensure total accumulated volume remains low to avoid excess fatigue, particularly for upper-body exercises.

Exercise Selection:

• Prioritize heavy squats, hip bridges, leg presses, or high-intensity plyometrics for lower-body performance.
• Utilize biomechanically specific movements (e.g., resisted swim sprints, isometric bat swings) for highly specialized sports skills.

Specificity:

• Activity should be biomechanically similar and incorporate the muscles most involved in the subsequent activity.
• Dynamic, isometric, and eccentric exercise may be equally effective.

Advanced:

• Complex Training: Combining a strength and power exercise, or balance, strength, and power exercise.