Simple Performance Enhancement Training Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Simple Performance Enhancement Training How to Use Post-Activation Training by Merrick Lincoln, DPT January 29, 2022March 3, 2022 Tags Bodybuilding, Exercise Coaching, Powerlifting & Strength Post-Activation Performance Enhancement Beneath the physique of every serious lifter is a powerful nervous system. It's time we all took advantage of it. Post-Activation Performance Enhancement (PAPE) describes the temporary improvement of muscle performance following an initial high-threshold exercise. (1) Basically, the first exercise primes your nervous system for peak performance on the next. Traditional PAPE sequences place a heavy movement, like a back squat, before a related ballistic or plyometric exercise, like jumping or sprinting. So, PAPE is well-appreciated for improving explosive performance. But how can lifters interested in getting strong and shredded benefit? PAPE also works in the reverse order: A ballistic exercise can enhance a traditional lift. The first exercise enhances power in the second exercise, which means we're tapping into fast-twitch muscle fibers. These fibers are extremely trainable and have great potential for hypertrophy. PAPE sequences will also hype you up and improve your athleticism. The primer and the primary exercises should be biomechanically similar. Perform 2-3 sets of a plyometric or ballistic "primer" exercise immediately before your primary exercise. Keep the primer low-rep (3 to 5), relatively low load, with a high intent for speed. Rest intervals are a balancing act. We must minimize fatigue while remaining within the effective PAPE timeframe. Optimal PAPE occurs 3-7 minutes following the final primer set, but benefits may last up to 20 minutes. (1, 2) A two-minute rest is a good place to start for hypertrophy, while 3-4 minute rests are more appropriate for strength goals. Blazevich AJ & Babault N. Post-activation potentiation versus post-activation performance enhancement in humans: historical perspective, underlying mechanisms, and current issues. Front Physiol. 2019;10:1359. Wilson JM et al. Meta-analysis of post-activation potentiation and power: effects of conditioning activity, volume, gender, rest periods, and training status. J Strength Cond Res. 2013;27(3). Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Gable Method Sometimes I think that I've been coaching and training so long that I just take for granted this thing called "experience". As an athlete, I always felt that w? wasted up to an hour of practice doing this thing called a "warm-up". Training Dan John May 16 Training 3 Ways to Target the Quads To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them. Bodybuilding, Legs, Training Lee Boyce June 28 Training The Reverse Method Take it easier on your joints and blast through your sticking points with this technique. You'll wish you'd started doing it sooner. Powerlifting & Strength, Training Dr John Rusin October 10 Training Tip The 6-12-30 Method for Big Quads Your legs don't want to grow. Force them with this tough tri-set. Bodybuilding, Legs, Tips, Training Alex Mullan October 1