I know a lot of people out there want to change up their routine but really don’t know how. You maybe looking to better your performance, better your physique, or you may be just god damn bored of the same thing all the time. If you are experienced with, squats, deadlifts, bench press, plyometrics and have experience lifting towards max effort, then PAP might be a good change of pace and effective method for you. PAP training can be one of the most intense workouts you can experience and also can improve athletic endeavours such as vertical leap. Also it trains a lot of different adaptations all at once, so if you have many different workout goals but not a lot of time this might be perfect for you.
BASICS OF PAP
The basic premise of PAP is to use a exercise that increases the muscle function of another exercise. Using exercises that enhance the CNS(central nervous system) is key to PAP training. One example is to do a heavy back squat followed by squat jumps. The heavy back squat increases CNS activity which increases the power and height of the squat jump. This type of training is sometimes referred to as complex training.
SCIENCE OF PAP
If you do not give a F of why this method works on a scientific level then move on because you will feel like you wasted a minute of your life but if you want to geek out, then cool. There are 2 main theories to how PAP works:
When Maximal Voluntary Contractions(lifting a close to maximal or maximal lift) are performed then their is an increased phosphorylation of myosin regulatory light chains. phosphorylation basically helps the process of ATP production. ATP is a molecule that supplies energy for all human cells including muscle cells.. The binding of myosin and actin filaments inside muscle cells is what causes muscles to contract. Myosin and actin filaments during maximal voluntary contractions become more responsive to calcium ions . Calcium ions are critical to muscle contraction because calcium ions bond to troponin. Troponin is a protein linked to actin which blocks myosin from forming crossbridges with actin filaments. The calcium ions bonding to troponin causes troponin to get out of the way allowing crossbridges to form between the two filaments. PAP helps create more cross bridges in theory. Greater cross bridges lead to stronger contractions. All these things combined improve motor unit recruitment, rate coding, and tetanus of a motor unit, just to name a few. Which basically means quicker and stronger muscle contractions.
The second theory involves the Hoffmann Reflex (H-Reflex), named after the scientist (Paul Hoffmann) who first described it. The H-reflex is an excitation of a spinal reflex elicited by the Group Ia afferent muscle nerves (specialized nerves conducting impulses to muscle. It is theorized that the PAP intervention enhances the H-reflex, thus increasing the efficiency and rate of the nerve impulses to the muscle.
Basically performing a certain exercise can enhance the subsequent exercise. This happens because the first exercise enhances the CNS. The CNS controls voluntary muscle contraction. The more awake the CNS the better your performance will become. This effect of using a exercise to potentiate another last anywhere from 5 to 30 min afterwards. PAP training is mostly associated with performance but if used correctly it can enhance body composition.
PAP SAMPLE WORKOUT(VERY BASIC)
Day 1 quad dominant day
Heavy Squat for 3 to 5 reps (it has to be heavy enough where if you did one more rep it would not be a clean rep) followed by 8-10 squat jumps. Do for 3-5 sets with 3-5 min break in between. The more advance you get you can reduce rest intervals.
You can do supplemental quad exercises after this, such as short step lunges, leg presses, step ups, for 8 to 12 reps with 30 to 45 second breaks around 3 to 4 sets
Day 2 push dominant
Bench press 3-5 reps heavy followed by 8 medicine ball chest tosses or explosive push ups with hands against the bench. Same sets and rest interval set up as day 1.
Follow up with tricep and shoulder exercises. same set, rep, and rest interval set ups as day 1
Day 3 hip dominant
Heavy Deadlift for 1-5 reps followed by 8 DB or KB swings. Same amount of rest and sets as day 1
Supplemental exercises such as hamstring curls, long step lunges, and stability ball leg curls, same sets, reps, and rest as day 1
5 pull up max(use weight belt and add weight if you have to.) followed by 10 medicine ball slams. Same rest and sets
Supplemental exercises, bentover rows, seated rows, bicep curls, and lat pulldowns. Same sets, reps, and rest as day 1
This is a super basic complex. Complexes can be way more complex and in depth but this is a good place to start. Also doing an explosive exercise before a heavy exercise can ramp the CNS and in theory cause more motor units to be recruited which cause better muscle activation leading to a more effective workout. I chose those sets, reps, and rest in the supplemental exercise to give a good growth hormone response to your workout.
WHO SHOULD DO PAP?
PAP training was orginally done to improve explosive performance for athletes. Their is a lot of evidence saying it does work better on highly trained individuals and individuals who have a larger amount of fast twitch muscle fibers(my next post is going to be how to determine your muscle fiber type). But I think it is great to use for anybody who has a fair amount of workout experience. Because
- It could help your performance- who doesn’t want to perform better in anything
- stimulates the CNS- it can lead to the recruitment of more and larger muscle fibers
- adds a athletic aspect to weight training- after a while weight training can seem stale adding a athletic aspect can be a nice change of pace
- possiblity of increasing explosiveness-this has the potential to make you stronger and to possibly increase the overall muscle recruitment of your weight lifting in general
- Adding a fat burning element- It adds a fat burning element if you decrease your rest intervals, you will be gasping for air if you do PAP with short rests.
- good way to condense your workouts- since it targets metabolic stress, mechanical stress, explosivenes, heavy weights, cardio, it really is a great method if you can’t go to the gym a lot and work many different aspects of training.
I know a lot of people have heard of this before since it has been around for years but hope it was new for some of you. That is it for now. Until next time.