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The post-activation potentiation is an effect that occurs at the muscular level that consists of an abundant improvement of muscular performance after a stimulus that has been received previously.
It can be very useful for Powerlifting and Strongman practitioners when they want to set a new record due to the notable improvements that are given (5-12% improvement) or in explosive athletic categories such as jumping.
A resting phase, which would vary between 4 to 12 minutes, so to get away from fatigue but also be close to improving performance by warming up, I will recommend a 6-7 minute rest.
The effect lasts a few minutes and you have to take advantage of it.
It can be very useful for Powerlifting and Strongman practitioners when they want to set a new record due to the notable improvements that are given (5-12% improvement) or in explosive athletic categories such as jumping.
To activate it you will need:
A contraction phase, there are different forms of activation, for example using a weight greater than our 1RM but doing only the eccentric phase of the movement or in exercises such as bench press use a Slingshot to do a weight greater than the 1RM, also to a lesser extent this contraction would occur with 2- 4 repetitions to failure.A resting phase, which would vary between 4 to 12 minutes, so to get away from fatigue but also be close to improving performance by warming up, I will recommend a 6-7 minute rest.
The effect lasts a few minutes and you have to take advantage of it.