Post Activation Potentiation Explained! (Complex Training/ French Contrast Training)

Подписаться 125 тыс.

Просмотров 27 тыс.

50% 1

The stretch shortening cycle is important in power, speed, agility, and rate of force development.
The SSC includes the eccentric phase, then the amortization phase, then the concentric phase.
Think of someone landing on the ground before jumping right back up.
As the feet contact the ground, the agonist muscle is stretched (calves), spindles are stimulated, and elastic energy is stored in the tendons.
Then it moves into the amortization phase where neurons are transmitting signals to the agonist muscle group to contract. There is no visible movement here.
Then, we move to the concentric phase where the athlete begins to rise off the ground, the agonist (calves) muscle fibers are shortening, the elastic energy is released, and the nerves are stimulating the calves to contract.
The SSC is important for explosive movements, running, and jumping. It is important to train these types of movements and work to increase muscle stiffness and activation.
Complex Training This involves performing movements that utilize the stretch shortening cycle and also heavy resistance training in the same workout to improve performance of the SSC. It is basically pairing a high force activity with a high power activity.
The theory behind this is that non-fatiguing muscle contractions at high loads with a short duration may improve muscle performance.
The stimulus of the heavy load excites the nervous system and increases the ability to contract.
Studying for the CSCS Exam?
CSCS Prep Course: www.themovemen...
This is the CSCS Practice Test that I recommend: www.themovemen...
👇🏽Click here to Join the Strength and Conditioning Study Group on Facebook!
/ 2415992685342170
00:20 Stretch Shortening Cycle
00:26 Eccentric Contraction
00:34 Concentric Contraction
00:40 Amortization Phase
01:12 Post-Activation Potentiation
01:34 Heavy Resistance Training
01:35 Plyometrics and Rate of Force Development
02:08 Complex Training
02:30 Practical Example of Post-Activation Potentiation
02:52 Who Should Use Post-Activation Potentiation?
03:28 Proposed Mechanisms
PLYOMETRICS are movements that require max force in the shortest time possible.
They include a countermovement where the muscle is “stretched” before it “explodes”. This is the premise of the stretch shortening cycle.
Proposed mechanism: actin and myosin become more sensitive to calcium from the sarcoplasmic reticulum during subsequent contractions
OR
Increased spinal cord synaptic excitation
Greatest potential for enhanced PAP in muscles with the highest proportion of type II fibers
Many case studies have shown athletes improving sprint times and countermovement jumps with complex training of loads near 85% 1RM for short term power increases
Make sure you check out some of the other CSCS Prep Videos I have done:
CSCS Nutrition: • CSCS Nutrition Calcula...
CSCS Work to Rest Ratios: • NSCA CSCS Work to Rest...
Muscle Levers: • Muscle Levers 1st Clas...
Olympic Lifting Technique: • Olympic Lifting Techni...
Comment below if you have any questions!
🧠 Learn more at www.themovementsystem.com
This is the CSCS Practice Test that I recommend: www.themovemen...
Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
✅ Let’s Connect:
📱 Instagram: @themovementsystem

Опубликовано:

3 окт 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 41

@omegaminime 4 года назад

Perfect. Just got the answer wrong on the Facebook group. Decided to watch the video. Short and to the point.

@TheMovementSystem 4 года назад

Nice glad it was helpful for you!

@lifeegood6692 4 года назад

Incredible channel

@TheMovementSystem 4 года назад

Thanks!

@brandyparker168 4 года назад

Nice quick and simple. Thanks! All explanations are helpful

@TheMovementSystem 4 года назад

You're welcome!

@tareknageeb2832 3 года назад

Informative and easy to understand. will this work for a powerlifting athlete? and will it aid in increasing his power? Again thank you for your knowledge and keep up the good work

@johnperez7487 4 года назад

Loved this! Really made it easy to understand. Thanks brother

@TheMovementSystem 4 года назад

You're welcome!

@nathanp7875 4 месяца назад

Great video! But why is this not for youth athletes or athletes who are not experienced in weight training?

@shanags Год назад

Great video! Although, the literature is now calling it PAPE (Postactivation performance enhancement) and not PAP (Post-Activation Potentiation)

@guilhermelimaclinicadejoelhos 3 года назад

Amazing!

@TheMovementSystem 2 года назад

Follow along on Instagram to learn more: instagram.com/themovementsystem/

@IsoStatix 8 месяцев назад

Sir can you make a video about antagonist supersets. How to utilize it for athletic training

@smahrsuliman4889 4 года назад

Can you do a video about anaerobic threshold please

@TheMovementSystem 4 года назад

Yes

@yashashamray2087 Год назад

Would this work vice versa? As in would a plyometric like a box jump translate to a heavier back squat?

@FelixMerwald 5 месяцев назад

but how close to failure should one go in the strenght movements, like maximum reps or should you leave some RIR?

@Sunriseking89 6 месяцев назад

If i not do post activation potentiation than what happene?

@abbyik7357 4 года назад

Fun fact I learnt from Andy Galpin, Type IIx is only present in rats and other small rodents, humans have Type IIb, not as quick twitch

@TheMovementSystem 4 года назад

I'm not sure that research is pointing toward no IIX fibers in any humans. I think that the % is fairly small though.

@abbyik7357 4 года назад

The Movement System The research does, especially because humans have 7 fiber types, not 3. Type IIb is actually present in very small amounts. The myosin heavy chain for IIb is homologous to the heavy chain for IIx in rodents but they really are rather far apart.

@TheMovementSystem 4 года назад

@@abbyik7357 Yes I understand there are many more types and we simplify to classify them into 3 categories. Honestly for the typical strength coach though it doesn't really matter. It's more important to understand the principles of muscle physiology and how it relates to training and program design than to get caught up in the nitty gritty and miss the big picture.

@varunghosh2384 3 года назад

Correct me if I'm wrong. The hamstrings lengthen in the jump and quads shorten. So why is it known as the concentric phase of the jump?

@TheMovementSystem 3 года назад

Quads are the agonist. They are shortening on the upward motion and that’s why it’s concentric phase. The main muscle groups (quads and glutes) are both shortening on the way up.

@bram_leys 4 года назад

another question: if you trained lets say 4 days in the week, could you program french contrast on all 4 days or would that be too much for the athlete?

@TheMovementSystem 4 года назад

It depends on the total volume. A lot of the time this is only programmed for a few sets at the start of the workout so that might be appropriate to program 3-4X/ week especially for a track and field athlete, volleyball player, etc.

@shanerink3520 2 года назад

Why did you say that athletes who are growing should not use this method?

@TheMovementSystem 2 года назад

I’m not 100% against it but there are probably better options. During growth periods kids are already at risk of tendon issues like Osgood Schlatters. They also typically lack strength and coordination especially during growth spurts. It’s a good time to focus on technique and developing good basic strength and fundamental movement patterns. That will set them up for long term success. Power type training is very transient. The gains don’t last long after you stop training. I’d rather see kids focused on building strength and technique which can last a lifetime.

@bram_leys 4 года назад

what part of the season would u use this method? Pre-season?

@TheMovementSystem 4 года назад

Yea I would say this is probably most applicable to the goals of the preseason. At low volume it could be used in-season as well.

@dustinwatkins7843 2 года назад

One of the common issues. from the brief reading I've done, seems to be that people won't program in any rest between the heavy and the plyometric, which I believe should be somewhere around 10 minutes, but depending on the person it might vary a bit. In the video you don't touch on the rest period, nor do you do it yourself when you example it. Do you know if this is the case? Does there need to be a brief rest period? Thanks

@TheMovementSystem 2 года назад

Interesting. The way I've seen it done is as a complex. So you go from a heavy trap bar deadlift for example right into a band assisted jump. This is the way they did it when I was interning with Ohio State Olympic Sports S&C. Essentially no rest between the heavy movement and the plyometric, but a good amount of rest between supersets.

@coachdstrength Год назад

Can you point me to any research that speaks to how close to competition is optimal for PAP work? Or what are your thoughts? Within 24-48 hours is too long correct? I came across one study that said they aren't confident that the benefits will be for prolonged periods of time.

@TheMovementSystem Год назад

It’s my understanding at least that PAP is relatively short term but there’s also a small effect called post activation performance enhancement that’s smaller but longer lasting up to around 24 hours. Potentially a similar neural drive type mechanism but I’m not sure. I think Chris Beardsley has put out some information on it.

@zacharykam5161 2 года назад

Hi. I'm curious as how something like a Push Press would fit into this model. Because my understanding is that you're using the SSC to be able to move more weight than if you were doing a normal standing overhead press. Thanks for the informative video

@halaayman7673 Год назад

Try banded push presses after a heavyweight press movement

@sam1016kim 3 года назад

Generally how many sets do u recommend of utilizing this?

@Nathancwpl 3 года назад

Hi mate, I did a systematic review on this topic as part of my dissertation extending on previous research from Seitz & haff in 2015, I discovered that the best way to apply it is with a squat based movement (>80%1RM) for multiple or single sets followed by 4-8 minutes rest would significantly increase sprint performance. I feel like I’m terms of sets it’s very Vague as single sets are better for some and multiple sets are better for other sporting movement, I’d definitely recommend reading into it using the athletic movement as a key word

@studentoflife83 3 года назад

So heavy resistance set targets the high threshold motor units - type 2a and 2x muscle fibres. Which motor units/muscle fibres are targeted with the light load plyometric? What do you recommend for intervals bw strength and plyo exercises?

@halaayman7673 Год назад

A lot of research have been made in this area and it is unknown until now the sweet spot of rest:work ratio but some research suggested 3-4mins in between