Boost Postactivation Potentiation

Boost Postactivation Potentiation Postactivation potentiation is a phenomenon many athletes use to get a short-lived but meaningful boost in performance. Studies have shown its effectiveness, but is there a way to make this activation even more effective? A study published in the Journal of Strength and Conditioning Research attempts to answer this question using junior elite rugby players.

Scientists classified 18 subjects by strength. In one group, you had players able to squat twice their body weight. Those who couldn't were placed in the weaker group. All subjects then performed 3 squats at 90% of their one rep max. Postactivation was potentiated for longer (between 3 and 12 minutes) and to a greater degree for the stronger players. The performance boost was less significant and only lasted from 6 to 12 minutes for weaker subjects.

True Strength Moment: If you're a track and field athlete who could really make use of a burst of power lasting up to 12 minutes, get to work in the squat rack building up lower body strength during the off-season. It's a good idea to even out the effort by splitting your weight room visits between upper and lower body muscle groups.
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