Going heavy to go lighter, but heavier than before with P.A.P.

Now that’s a mouthful isn’t it?

This something we used at the Cave, espeically during our testing cycles.

I learned about post-activation potentiation or (P.A.P.) from Coach Travis Mash.

This helped our athletes hit new PR’s on a regular basis.

It helps prime the central nervous system for very heavy work.

P.A.P. can be used for different exercises, so here’s an example of how we used it

for back squats.

1) work up to a heavy single 90%-95% of 1 RM

2) select your target weight for a new PR

3) make it a weight you haven’t hit in the past

4) add 20-30lb to the bar beyond that weight

5) get under the bar and unrack it (do not walk it out)

6) hold it for 10 seconds

7) rack the bar

8) pull off the extra 20-30lb (have your buddies do that if they are there)

9) wait about 60 seconds

10) now go hit your new PR

This works very well.

Now you know,

Coach D

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 http://macefit.com and @2slingsteel.

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