Boost Your Power With PAP Complexes

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Brandon Roy Box Jump
If you want to run faster, jump higher or tackle harder, your primary training goal should be to increase power—the amount of force you can produce in a short amount of time. And a good way to do that is by incorporating cutting-edge training techniques like post-activation potentiation (PAP) complexes—in which you perform a speed exercise immediately following a strength exercise targeting the same muscle group.

For example, an athlete looking to improve lower-body power would perform a set of Back Squats followed by Box Jumps.

The benefits of PAP validate the theory that you can produce more power and force in a movement when a high-resistance strength exercise precedes it.

How to Incorporate PAP Into Your Workout

For optimal performance and recovery, do two PAP upper-body and lower-body workouts each week, including no more than six to eight different PAP complexes in each workout.

Lower-Body PAP Complex

This will help you run faster and jump higher; perform the following complex four times.

Squat

  • Perform set of Squats, adhering to proper form
  • Rest two minutes, then perform set of Seated Box Jumps

Reps: 5 (use heaviest weight possible without degrading proper form)

Seated Box Jump

  • Sit on bench so hips and knees are at 90-degree angles
  • Forcefully extend hips, knees and ankles to jump onto box positioned two to three feet in front
  • Land softly with bent knees
  • Step off box and repeat for specified reps
  • Rest 1-2 minutes, then perform next set of Squats

Reps: 4

Upper-Body PAP Complex

This will help you deliver more powerful blocks, throw harder or swing faster; perform the following complex four times.

Bench Press

  • Perform set of Bench Presses, adhering to proper form
  • Rest two minutes, then perform set of Explosive Med Ball Presses

Reps: 5 (use heaviest weight possible without degrading proper form)

Explosive Med Ball Press

  • Lie on ground with back flat and knees bent, holding med ball with arms extended over chest
  • Lower ball to chest and drive ball straight up for maximum height by explosively extending arms
  • Catch ball and immediately perform next rep
  • Rest 1-2 minutes, then perform next set of Bench Press

Reps: 2-6


Photo Credit: Getty Images // Thinkstock

Topics: LOWER BODY | UPPER BODY | CHEST | BENCH PRESS | BOX JUMP | WORKOUTS | POWER | EXERCISE | BENCH | PRESS | RECOVERY | THROW | FASTER | SWING