Supersetting box squats and weighted seated box jumps! That's a mouthful... PAP Training or Post Activation Potentiation style training is a great a way to develop power. In short, it's the pairing of a heavy-load strength movement and an explosive (plyometric) movement.
The ability to develop lower-body power is no easy feat. We all have our natural abilities to develop power, but what do we do when we need more? When the sport or activity we partake in demands more to compete at the top-tier. This is when power training can become tricky, and coaches really have to hone in on their athlete’s abilities, individuality, strengths, and weaknesses.
Power = Force x Velocity
So what does this mean for the athlete or coach? In order to create power and have that translate to activity, we need to learn and develop a few things.
The theory behind using PAP is to create a higher neural drive and bring about more muscle recruitment by pairing a strength movement and plyometric movement together. With increased muscle recruitment and neural drive, we’ll be able to perform at higher levels, than we could otherwise.
Comment below if you'd like more information about PAP training and how it can increase your vertical jump. PAP training is for more advanced athletes and the programming can be tricky as to not fatigue your central nervous system.
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