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Post-Activation Performance Enhancement: Save Time With Active Intra-Complex Recovery Intervals.

Robert Trybulski1,2, Piotr Makar3, Dan Iulian Alexe4

  • 1Provita Zory Medical Center, Zory, Poland.

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|July 25, 2022
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Summary

Intra-complex active recovery using body-weight exercises did not negatively impact upper-body post-activation performance enhancement. This finding suggests that incorporating lower-body exercises during complex training can be beneficial for strength-power development.

Keywords:
bench press throwexplosive strengthpost-activation potentiation (PAP)resistance trainingupper body power

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Strength and Conditioning

Background:

  • Post-activation performance enhancement (PAPE) is a phenomenon where a preceding conditioning activity enhances subsequent explosive performance.
  • Complex training integrates strength and power exercises to elicit PAPE, but the role of intra-complex recovery methods is less understood.
  • Investigating active recovery strategies within complex training is crucial for optimizing training protocols for strength and power athletes.

Purpose of the Study:

  • To determine if intra-complex active recovery affects upper-body PAPE during complex training.
  • To analyze how the magnitude of PAPE changes across an upper-body complex training session with active recovery.
  • To compare the effects of intra-complex active recovery (PAP-A) versus no active recovery (PAP) and a control condition (CTRL).

Main Methods:

  • Thirteen resistance-trained males performed five strength-power potentiating complexes, each including a bench press conditioning activity (80% 1RM) followed by a bench press throw re-test.
  • The PAP-A condition involved swiss ball leg curls intra-complex and plank exercises between complexes; the PAP condition involved no exercises.
  • A control condition (CTRL) excluded the conditioning activity, with participants performing only the bench press throw tests.

Main Results:

  • Significant differences were observed in peak and average barbell velocities during the bench press throw across conditions.
  • The PAP-A condition showed significant increases in peak and average velocities in the fourth set, and average velocity in the second set, compared to baseline.
  • The PAP condition demonstrated significant increases in peak velocity in the second and third sets compared to baseline.

Conclusions:

  • Intra-complex active recovery using body-weight lower-body exercises (swiss ball leg curls) does not impair the upper-body PAPE effect.
  • Active recovery integrated within complex training can potentially enhance or maintain performance enhancement across a training session.
  • These findings support the integration of carefully selected active recovery methods within complex training for strength and power development.