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