PAP works like crazy (and I don’t mean your grandpa)

You might be thinking “What or who the heck is PAP?”

Great question!

PAP isn’t a “who”. PAP is super simple way to increase your heavy lifts.

PAP stands for post activation potentiation.

That explanation doesn’t help much so here’s the deal.

I learned about PAP from Travis Mash a couple of years ago.

It has helped all our athletes lift heavier.

There’s some different ways to use it, but I am a simple kind of guy so I’ll explain it as simply as I can.

Here’s how we use it for squats, for example, especially when we are shooting for a new 1RM.

After a good warmup start doing progressively heavier squat singles.

When you get close to your old 1RM stop and see how much you want to beat it by.

Let’s say you want to beat it by 5 lbs.So your target weight is your old 1RM + 5 lbs.

Load that on the bar, then add at least 20lbs on top of that.

Get under the bar and lift it straight up.

Hold it for 10 seconds then rerack it.

Strip off the extra 20 lbs.

Wait about 45-60 seconds, then attack that squat and get your new 1RM.

This has worked really well at my gym, the Cave, for the last couple of years .

Give it a shot and let me know how much you beat your old 1RM by.

Coach D (941)228-8341

Published by ironcave1

I was the owner of the Cave, a strength-based, veteran-owned, unconventional coaching facility, which closed on May 31, 2022 after almost 12 years. My full focus is now on bringing our steelclub and mace training called Mace Fit out to the public. Follow us at and @2slingsteel.

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