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Morning priming exercises for explosive performance: time course effects of two-way ballistic and strength-based
Yiheng Zeng1,2, Tao Wu1,2, Junlei Lin1,2
1School of Strength and Conditioning Training, Beijing Sport University, Beijing, China.
Biology of Sport
|June 1, 2026
Summary
Two-way ballistic (TWB) priming exercise, both low and high-intensity, enhances explosive performance within 6 hours. High-intensity TWB provides sustained benefits up to 24 hours, making it ideal for prolonged readiness.
Area of Science:
- Sports Science
- Exercise Physiology
- Biomechanics
Background:
- Optimizing explosive performance is crucial for athletic success.
- Post-activation potentiation (PAP) strategies aim to enhance performance through prior exercise.
- The efficacy of different priming exercise types and intensities on subsequent explosive performance requires further investigation.
Purpose of the Study:
- To compare the effects of low- and high-intensity two-way ballistic (TWB) priming exercise against high-intensity traditional strength exercise (TSE) on explosive performance.
- To determine the time course of these effects at 6 hours and 24 hours post-intervention.
Main Methods:
- Twenty-eight well-trained male athletes participated in a randomized crossover study.
- Participants completed four morning sessions: 30% 1RM TWB, 80% 1RM TWB, 80% 1RM TSE, and a control condition.
- Explosive performance was assessed using countermovement jump (CMJ), five consecutive CMJs (CCMJ), and standing broad jump (SBJ) pre-intervention and at 6h and 24h post-intervention.
Main Results:
- At 6 hours post-intervention, all exercise conditions significantly improved CMJ height, relative peak power, CCMJ height, RSI-modified, and SBJ distance compared to control.
- The 80% 1RM TWB protocol demonstrated the most consistent benefits across explosive performance measures.
- At 24 hours, performance gains were largely diminished, with the 30% 1RM TWB returning to baseline, while high-intensity TWB and TSE maintained improvements.
Conclusions:
- Morning TWB priming, at both low and high intensities, enhances explosive performance within 6 hours, serving as a viable delayed potentiation strategy.
- High-intensity TWB priming sustains performance benefits up to 24 hours, suggesting its suitability for prolonged performance readiness in competitive settings.
- TWB priming offers a potent method for enhancing explosive power, with intensity and type influencing the duration of the potentiation effect.
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