Contrast training consists of sets of
a heavy resisted exercise, paired with an unweighted explosive exercise. The
two exercises share a common movement pattern, like squats and vertical jumps,
or bench presses and plyo push ups. Performing a maximal or near-maximal
muscular contraction before an explosive movement causes post-activation
potentiation (PAP), which allows for a more powerful explosive movement.
Unfortunately, no one has discovered
what causes PAP, but the potential mechanisms that cause it include
phosphorylation of myosin regulatory light chains, increased recruitment of
higher order motor units, and changes in pennation angle or angle of the muscle
fibers. Studies have also suggested that PAP is caused by increased synaptic
excitation in the spinal cord1. What we do know is that PAP increases the force
exerted by a muscle due to its previous contraction, which means the effect of
PAP is like "lifting a half-can of water when you think it's full."2
By utilizing contrast training and recruiting
PAP trainees can greatly improve their power output as well as increase their
workload of each training session.
1. Bret Contreras,T Nation
2. Yuri
Verkhoshanksy, Supertraining
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