Post-activation potentiation is a popular concept in the world of strength and conditioning. PAP protocols are when we perform one exercise, rest, then perform another exercise. The goal is that the first exercise (the enhancer) improves the performance of the second exercise (the enhanced).

How Does PAP Work?

PAP is described as the enhancement in force production potential, for a short period after heavy or explosive exercise, due to a temporary chemical boost within the muscle, known as Phosphorylation. This boost in force production potential lasts for approximately 30 seconds, within which time you need to perform either an explosive or heavy exercise to benefit from the PAP effect.

PAP vs PAPE (Post-Activation Performance Enhancement)

Much research has been done looking at the effects of PAP on performance. However, it has been noted that often there is a performance enhancement affect that occurs outside of the time in which the PAP chemical boost occurs for; meaning that what people think is PAP training often isn’t. The broader term ‘Post Activation Performance Enhancement’ is often considered as an umbrella term for performance enhancement that can occur from certain exercise ordering within a session. For PAP to work as a performance enhancer, under this umbrella, you need to follow specific guidelines.

Post-Activation Potentiation Guidelines

• Rest for no longer than 30 seconds between your first exercise (the enhancer) and second exercise (the enhanced).

• The enhancer exercise needs to enhance, not fatigue. To do this, use low volume but at a challenging intensity.

• If the enhancer exercise is high force, make the second exercise explosive.

• If the enhancer exercise is explosive, make the second exercise high force.

Benefits of Post-Activation Potentiation

• Improved short term performance resulting in  better long-term gains – whether you are looking for a higher jump or a stronger deadlift, consistently better acute performance (I.e. better in session performance) will lead to greater long-term gains.

• More time efficient – similar to the use of supersets, PAP is a great way to get more exercises into your training with less time than if performed separately and one after another.

• A more well-rounded training programme – given the alternating use of heavy and explosive exercises, PAP allows you to improve strength, speed and power, which are important performance indicators for athletes and important for remaining functionally active as you age.

Gym PAP Examples

Barbell Box Squats & Vertical Jumps

Type of PAP - Heavy to explosive.

Equipment needed - A Home Squat Rack, a straight Weight Bar, weight plates, and plyo box.

• Perform 3 reps of box squats at 70-80% of your 1 rep max (1RM).

• Rest for 20 seconds.

• Perform 3 max effort vertical jumps.

Broad Jumps & Trap Bar Deadlifts

Type of PAP - Explosive to heavy.

Equipment needed - Trap bar and plates.

• Perform 1 rep of a max distance and effort broad jump.

• Rest for 20 seconds.

• Perform 3 Trap Bar deadlifts at 85-95% of your 1RM.

If you are looking for the extra 1% in your training, or even just looking for a time efficient way to build a well-rounded sense of athleticism, then give these post-activation potentiation protocols a go throughout your next training block. 

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