Post-activaton potentiation

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Post-activation potentiation ( Postaktivierungspotenzierung ) ( PAP ) is a training principle , wherein the high to the activation in sequence a larger force can be deployed. Although this method has been used before, Robbins was the first to systematically present it.

Although it has been proven that the procedure works, the complex causes have not yet been conclusively clarified. Potentiation post-activation is a theory which states that the contractile history of muscle influences the subsequent mechanical performance of the muscle. The following maximum rapid strength is positively influenced by previous, quasi maximum strength performances. They activate the fast type II muscle fibers and accumulate more calcium in the relevant cells. Tiring contractions have a negative impact on the following muscle performance, but non-tiring contractions against a very high resistance have a positive effect.

The optimal contraction is several repetitions (3–5) with moderate intensity (60–85%). Too high an intensity has a more negative than positive effect (> 85% of maximum performance with just one repetition). The best break is 7-10 minutes, even with 3-7 minutes you still have a positive effect, after more than 10 minutes the effect disappears. Compared to untrained athletes, trained athletes had a higher percentage increase in performance. The performance gain is greatest in those sports that benefit most from type II muscle fibers; H. Jump, sprint (up to 400 m). Significant improvements in performance were even measured when swimming over 100 m. The performance progress is 3–5%. Progress in performance is not expected in children, but in adolescents and adults of both sexes.

Individual evidence

  1. ↑ DW Robbins: Post Activation potentiation and its practical applicability: a letter review. In: Journal of Strength and Conditioning Research. 19 (2), 2005, pp. 453-458.
  2. ^ Arnd Krüger : Post-Activation Potentiation. In: competitive sport. 45 (2015), 1, 29.
  3. ↑ M. Lesinski, T. Mühlbauer, D. Büsch, U. Granacher: Acute effects of post-active potentiation on strength and speed performance in athletes. In: Sports injury, sports damage. 27 (3), 2013, pp. 147–155.
  4. ^ AP Hancock, KE Sparks, EL Kullman: Post-Activation Potentiation enhances swim performance in collegiate swimmers. In: J. Strength Cond. Res. 29 (4), 2015, pp. 912-928.
  5. ↑ F. Arabatzi, D. Patikas, A. Zafeiridis et al: The post-activation potentiation effect on squat jump performance: age and sex effect. In: Pediatr Exerc Sci. 26 (2), 2014, pp. 187-194.