Daily Archives: February 7, 2018

An overly simple explanation/example of potentiation

Fancy something to fire up your lifts?
 
Try this.
 
A1 – Explosive Movement
Rest
A2 – Strength (grinding) Movement
 
Why?
 
When it comes to doing something explosive of fast before a heavy lift there is a form of potentiation that happens.
 
You are asking your body to generate as much for as it can very quickly, as a result (look up the Hennman Principle) you will be ‘waking’ up the majority of your muscle fibres/nervous system
 
This will have an effect that lasts up to 5min after the set, meaning you can rest/recuperate for perhaps 2min and still get the benefit for you heavy lift.
 
Win-win
 
This is a form of complex training, it can have various names.
 
PTP – Post tectonic potentiation, or PAP – post activation potentiation, they’re all much of a muchness.
 
If you want more of the science, you’ll find this link on scholar useful:
 
 
One sure fire way to ensure maximal voluntary contraction (in terms of producing maximal force to move a load quickly), is with bodyweight movements.
 
You can use weighted exercises, however you will need to know what loads help you achieve the highest velocity at the heaviest possible weight, this will take time to establish.
 
Here are some example pairings.
 
Pull Day –
 
A1 – Consecutive Bound Jumps 3-5 reps
Rest 120 seconds
A2 – Deadlift 3-5 reps
Rest 180 seconds – repeat 3-5 times
 
Push Day –
 
A1 – Plyo Push Ups 3-5 reps
Rest 120 seconds
A2 – Bench Press 4-6 reps
Rest 180 seconds – repeat 3-5 times
 
Leg Day –
 
A1 – Box Jumps (step down) 3-5 reps
Rest 120 seconds
A2 – Squat 4-6 reps
Rest 180 seconds – repeat 3-5 times
 
There would then be the rest of your workout and accessory work as needed to bring up weak/lagging areas.
 
You’d do well to explore this thoroughly 😊
 
Enjoy,
Ross

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