Post Activation Potentiation for Vertical Jump Performance

>> December 07, 2018

Many sports require explosive power as a foundational element of movements. As power is highly related to sports performance, it is important to carefully look into factors that can optimize muscular force and power (training performance) in order to maximize training effectiveness.

At present, coaches use post-activation potentiation (PAP) to achieve this intent.

The theory behind PAP sounds like "contractile history of a muscle influences the performance of subsequent muscle contractions" as described by Robbins (2005). In other words, PAP is a phenomenon where a more powerful contraction of muscle can be produced as a result of its previous muscular (i.e. conditioning) activity.

However, muscle performance can also be impaired by a fatiguing conditioning activity - too much "conditioning" and insufficient rest are not good for PAP.  This warns practitioners that PAP protocol requires a sufficient rest period before performing a subsequent explosive movement.

So what is the best way to perform PAP protocol? Of note, Ben Johnson did not do "3 reps bench press @ 190kg" right before the 100m finals of the 1988 Olympics, as claimed so by some people.

But I had personal communication with German scientist Dietmar Schmidtbleicher who told me, high-caliber athletes, Valeri Borzov and German Bobsleigh team used heavy squat as pre-stimulus to improve their sprint performances.

An example of PAP protocol that can be used to maximize jump height and power production during a vertical jump performance is as follow:

PAP protocol (sequence: a, b, c) for optimizing power production

This protocol is based on a recent study (systematic review and meta-analysis) by Dobbs et al. (2018) that have examined the magnitude of the effect of PAP on explosive vertical power.
A new PAP study by Dobbs et al 2018

The main findings of this study are described, briefly.

If one wishes to apply PAP to improve vertical jump performance, fatigue-potentiation relationship (rest duration between conditioning and actual activities) is critical. This study suggests that when implementing the PAP protocol:

a) length of the rest interval is the most important factor contributing to performance
b) should be done using intensities of at least 80% 1RM, and rest duration of 3-7 minutes
c) done only by trained individuals using dynamic strength movements (e.g. normal squatting exercise), and not isometric.

Enhanced performance is possible when implementing PAP protocol using these strategies. Other PAP protocols include conditioning activity by using the power clean, plyometrics, sleds etc. It is important to know that, according to Robin and Thomas (2017), some athletes are "positive responder" (i.e. performance enhanced after a pre-conditioning activity) to PAP protocol, and others being "negative responder" (performance impaired), "non-responder" (neither enhanced or impaired), and "inconsistent responder" (some days positive the others not).

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Malaysian Athletics Calendar 2019


DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
JANUARY
12 Jan STEM Explore 5KM & 10KM Run, Putrajaya
13 Jan My Jantung Run 2019, Putrajaya
24 Jan Merentas Desa MSSKL


DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
FEBUARY
10 Feb 10KM SUKMA Run , Taman Botani KL
12 Feb Merentas Desa MSS Putrajaya
23 Feb Kelantan Road Relay, Kota Bharu Kelantan
24 Feb Kuala Lumpur City Day Run, Taman Botani KL
23-24 Feb Perak All Comes I Championships, Ipoh

DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
MARCH
1-2 Mac "Kedah Technical Officials Seminar, Sintok, Kedah"
2-3 Mac "South East Asia Youth Athletics Championships, Ilagan City, PHI"
6 Mac Kelantan Field Event Competition, Kota Bharu Kelantan
6-8 Mac Philippine Open Track and Field Championships, Ayala
9 Mac National School Sports Council Cross Country Competition, Perlis
15-17 Mac 3rd Asian Youth (U18) Championships , Hong Kong
16 Mac "KL Under Distances , MSN Stadium Bukit Jalil"
17 Mac "KL - 9 to 12 Years Track Running 1, MSN Stadium Bukit Jalil"
16-17 Mac Perlis Open , Kangar Perlis
17 Mac Asian 20KM Race Walking Championships, Nomi City Japan
18-21 Mac Kejohanan Olahraga MSSKL
18-21 Mac Kejohanan Olahraga MSS Putrajaya
23-24 30-31 Mac 96th National Open Athletics Championships, Bukit Jalil, KL
24 Mac KL Dato Bandar Road Relay, Taman Botani KL
24 Mac Doctor's Run, Putrajaya

DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
APRIL
2-5 Apr MSSPk, Athletics Championships, Manjung Perak
13 Apr MAF Gred 1,2 &3 Technical Examinations "
13-14 Apr Kid Athletics Course, Ipoh
13-14 Apr Sarawak Athletics Championships
13-Apr South Kedah Championships, Kulim Kedah
14-Apr KL Cross Country Series, padang Merbok KL
21-24 Apr 23rd Asian Athletics Championships, Doha, Qatar
21-25 Apr Malaysia National School Athletics Championships (MSSM), Johor
28 Apr National Insurance 10KM Run, Dataran Merdeka KL

DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
MAY
17-18 May 67th Kedah Open Athletics Championships, Alor Setar

DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
JUNE
16-Jun KL 13 to 15 Years Track Running 2 MSN Stadium Bukit Jalil
23-Jun FTKLAA Half Marathon
28-29 Jun Kelantan Athletics Championships, Kota Bharu, Kelantan


DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
JULY
TBC Perlis Marathon, Kangar Perlis
TBC Sabah Open Athletics Championships
3-4 Jul 27th International Little Athletics - Ministry of Education
6-7 Jul "International Meeting, G.Kosanov Memorial, Almaty, KAZ
7 Jul Star Walk, Ipoh Perak
7 Jul "KL 13 to 15 Years Track Running 3, MSN Stadium Bukit Jalil
9-17 Jul "ASEAN Schools Games, Semarang Indonesia
13-14 Jul "International Competition T. Kolpakova, Bishkek KGZ
13-14 Jul Perak Open Championships, Ipoh Perak
27-28 Jul "53th Melaka Open & Youth Championships Stadium UTeM, Melaka"
28-Jul "FTKLAA Walk Circuit 1, Taman Botani KL"

DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
AUGUST
3-Aug Perak Technical Officials Seminar, Ipoh Perak
3-4 Aug "FTKLAA State Meet 2019, MSN Stadium Bukit Jalil"
4-Aug "Ipoh International Run, Ipoh Perak"
10-11 Aug National Youth Athletics Championships 2019
18-Aug "FTKLAA Walk Circuit 2, Taman Botani KL"
21-Aug "Walk Competition, Larut Matang Selama , Perak"
28-Aug Perak Kids Athletics Championships, Ipoh
25-Aug SEA Games Fun Run 15KM, Dataran Merdeka KL

DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
SEPTEMBER
TBC "9thInternationall Throws Meeting  Makpo, KOR"
15 Sept Run For national Unity 2019. Taman Botani KL
16 Sept Kelantan Relay Competition, Kota Bharu, kelantan
22 Sept "FTKLAA Walk Curcuit 3, Taman Botani KL"
28 Sept Arau-Kangar Baton Run, Perlis

DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
OKTOBER
6 Okt Kids Athletics Championships, Stadium Cheras
12 Okt "MAF Gred 3 Technical Examinations "
12 Okt Hari Sukan Negara
12-13 Okt Perak All Comes II Championships, Kerian Perak


DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
NOVEMBER
3-Nov "Melaka Road Relay Competition, Stadium Hang Jebat, Melaka
3 Nov My JantungKu Ru, Padang Merbok, KL
24 Nov Spastic Jogathon, Padang Merbok, KL
30 Nov 30th South East Asia Games, Manila, PHI (*see December)

DATE / LOCAL COMPETITION / OVERSEA COMPETITION / DEVELOPMENT PROG. / COURSE / SEMINAR
DECEMBER
1-6 Dec 30th South East Asia Games, Manila, PHI
2-6 Dec Kejohanan Olahraga Master Asia Ke-21, Kuching Sarawak
18-22 Dec Perak MSN/ POA Athletics Camp, Cameron Highlands


TBC – To be confirmed – Tertakluk kepada perubahan
Takwim 2019, Jika ada perubahan tarikh & tempat tertakluk pada penganjur

FIRST PUBLISHED ON 07.12.2018
LAST UPDATED ON 19.12.2018

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