Adarq.org
Performance Area => Article & Video Discussion => Topic started by: LBSS on April 23, 2010, 10:07:58 am
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Semi-interesting article about PAP. Pretty inconclusive --the main conclusion seems to be that PAP is highly individualized-- although their sample size was laughably small. Would be interesting to see a larger study. I have the full text if anyone wants it.
THE EFFECTS OF EXERCISE SELECTION AND REST INTERVAL ON POSTACTIVATION POTENTIATION OF VERTICAL JUMP PERFORMANCE
MATTHEW R. MCCANN AND SEAN P. FLANAGAN
Department of Kinesiology, California State University, Northridge, California
McCann, MR and Flanagan, SP. The effects of exercise selection and rest interval on postactivation potentiation of vertical jump performance. J Strength Cond Res 24(X): 000–000, 2010—The purpose of this study was to determine if a power exercise would lead to greater postactivation potentiation (PAP) than a strength exercise, if a 4-or 5-minute rest interval led to greater PAP, the extent to which PAP was an individual phenomenon, and the effect of PAP on the ground reaction force (GRF) during a vertical jump (VJ). Subjects included 16 volleyball athletes (8 men and 8 women) from a Division I university. Participants were instructed to complete a pre-exercise countermovement jump for height. After the VJ, subjects performed 5 repetitions of either the back squat or hang clean (midthigh) with a load equal to their 5 repetition maximum (5RM). After the 5RM resistance exercise, countermovement jumps were completed at 4 or 5 minutes after the back squat or hang clean. Ground reaction force was measured using a force platform embedded in the ground, whereas VJ height was assessed using a Vertec jump apparatus. Data were analyzed using a factorial analysis of variance with repeated measures. Results revealed that there was no consistent rest interval or exercise that produced the largest increase in VJ height for all subjects, and there were no apparent differences because of gender. The condition that produced the largest increase in VJ height for each individual resulted in an average increase of 5.7% (2.72 6 1.21 cm; p , 0.001). There was no signi?cant difference (p . 0.05) in peak GRF, and no
signi?cant correlation (r = 20.110, p = 0.707) between the increase in VJ height and increase in peak GRF. Results suggest that individually determining complex training variables will increase VJ height, thus acutely enhancing athletic performance.
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ya, the results of stim are highly dependent on work capacity/experience. Most people would experience a ton of fatigue from the 5RM squats, so i wouldn't expect there to be any large scale increase among a training group.
For average athletes, they are going to have to struggle off the bat, with squat stim. That's why I liked the IES stuff.
I personally never liked squat-stim, my knees would ache during the post-stim exercise, such as jumps etc. I had some real good jumping sessions when I did heavy squat singles in the morning and jumps at night, but my knees would ache pretty bad.. knees and shins actually.
For the most part, I like approaching stim from that delayed method, ie a workout on monday positively effective what you do on tuesday or wednesday, I think that is by far the most effective way to use those methods. Plus, most athletes, regardless of experience/work capacity, will see results from that. All that needs to be tweaked is what you do on the stim day (exercise intensity/rest intervals etc). Usually the stim sessions are VERY short and to the point, such as just working up to a heavy single, hitting a set on reverse hyper, and getting out of the gym.
pc!
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I wouldn't mind seeing the full text, can you email?
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@ tkxii
NP, just PM me your address.
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ya, the results of stim are highly dependent on work capacity/experience. Most people would experience a ton of fatigue from the 5RM squats, so i wouldn't expect there to be any large scale increase among a training group.
For average athletes, they are going to have to struggle off the bat, with squat stim. That's why I liked the IES stuff.
I personally never liked squat-stim, my knees would ache during the post-stim exercise, such as jumps etc. I had some real good jumping sessions when I did heavy squat singles in the morning and jumps at night, but my knees would ache pretty bad.. knees and shins actually.
For the most part, I like approaching stim from that delayed method, ie a workout on monday positively effective what you do on tuesday or wednesday, I think that is by far the most effective way to use those methods. Plus, most athletes, regardless of experience/work capacity, will see results from that. All that needs to be tweaked is what you do on the stim day (exercise intensity/rest intervals etc). Usually the stim sessions are VERY short and to the point, such as just working up to a heavy single, hitting a set on reverse hyper, and getting out of the gym.
pc!
What about ISO XTREME Stim. My favorite is the ISO XTREME coupled with the car escape route VJ from Level-7 You do those 2 and your vert will immediately increase 37.879%
I also like the XTREME Stim with the dog chase. [racial joke]Works great for increasing speed of the white kids on the team. The black kids seem to stay in a parasympathetic state when being chased by the pit bull... Not sure why [/racial joke]
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ya, the results of stim are highly dependent on work capacity/experience. Most people would experience a ton of fatigue from the 5RM squats, so i wouldn't expect there to be any large scale increase among a training group.
For average athletes, they are going to have to struggle off the bat, with squat stim. That's why I liked the IES stuff.
I personally never liked squat-stim, my knees would ache during the post-stim exercise, such as jumps etc. I had some real good jumping sessions when I did heavy squat singles in the morning and jumps at night, but my knees would ache pretty bad.. knees and shins actually.
For the most part, I like approaching stim from that delayed method, ie a workout on monday positively effective what you do on tuesday or wednesday, I think that is by far the most effective way to use those methods. Plus, most athletes, regardless of experience/work capacity, will see results from that. All that needs to be tweaked is what you do on the stim day (exercise intensity/rest intervals etc). Usually the stim sessions are VERY short and to the point, such as just working up to a heavy single, hitting a set on reverse hyper, and getting out of the gym.
pc!
What about ISO XTREME Stim. My favorite is the ISO XTREME coupled with the car escape route VJ from Level-7 You do those 2 and your vert will immediately increase 37.879%
I also like the XTREME Stim with the dog chase. [racial joke]Works great for increasing speed of the white kids on the team. The black kids seem to stay in a parasympathetic state when being chased by the pit bull... Not sure why [/racial joke]
lol ^
iso extremes provide the most stim because they are MAXIMAL ECCENTRICS AT EXTREMELY SLOW VELOCITIES. there's nothing more maximal than pulling yourself into position for 5 minutes. extreme.