Activating Performance Potential

Activating Performance Potential Cranking out a couple heavy reps can trigger an effect known as postactivation potentiation that has a tendency to improve performance between 14 and 30 minutes afterward. Of course, it isn't always practical to apply this technique, especially in contests where a half, period or quarter takes some time to complete. Here's another drawback: A study published in the Journal of Strength and Conditioning Research suggests not everyone responds to the stimulus.

A group of 22 professional soccer players warmed up before performing three maximal resistance squats. After 10 minutes of recovery, countermovement jump performance was tested every 4 minutes for a total of 20 minutes. Most of those who responded to heavy squats realized performance improvements beginning at the 4-minute mark with several requiring 16 minutes to see a performance boost. Six subjects responded, but 5 did not, and their jump performance remained unchanged by heavy squats.

True Strength Moment: To see if you're an athlete who can benefit from this technique, try it out during a training session and have a partner measure your performance on a sport-specific test. Track and field athletes might be able to easily work in a couple heavy reps before an event, and other types of competitors might also benefit from the short window of enhanced performance.
Leave a Comment