Postactivation Potentiation of Bench Press Throw Performance Using Velocity-Based Conditioning Protocols with Low and Moderate Loads

Acute Effects of Fast vs. Slow Bench Press Repetitions with Equal Time Under Tension on Velocity, sEMG Activity, and Applied Force in the Bench Press Throw

Background: The tempo of resistance exercises is known to influence performance outcomes, yet its specific effects on post-activation performance enhancement (PAPE) remain unclear. This study aimed to investigate the effects of fast versus slow repetitions at a load of 70% of one-repetition maximum (1-RM) in the bench press exercise, focusing on velocity, surface electromyographic (sEMG) activity, and applied force while equating time under tension on bench press throw performance. Methods: Eleven men (age: 23.5 ± 5.4 years, height: 1.79 ± 0.04 m, body mass: 79.1 ± 6.4 kg, maximum strength 1-RM: 91.0 ± 12.0 kg) participated. Two experimental conditions (FAST and SLOW) and one control (CTRL) were randomly assigned. Participants performed two sets of six repetitions as fast as possible (FAST condition) and two sets of three repetitions at a controlled tempo (SLOW condition) at half the concentric velocity of FAST, as determined in a preliminary session. Before and after the bench press participants performed bench press throws tests (Pre, 45 s, 4, 8, and 12 min after). Results: sEMG activity and peak force during the bench press were higher in FAST vs. SLOW conditioning activity (p < 0.001), with time under tension showing no significant differences between conditions (p > 0.05). Mean propulsive velocity (MPV) during the bench press throw improved equally in both FAST and SLOW conditions compared with baseline from the 4th to the 12th min of recovery (FAST: +6.8 ± 2.9% to +7.2 ± 3.3%, p < 0.01, SLOW: +4.0 ± 3.0% to +3.6 ± 4.5%, p < 0.01, respectively). Compared to the CTRL, both conditions exhibited improved MPV values from the 4th to 12th min (p < 0.01). Peak velocity improvements were observed only after the FAST condition compared to the baseline (p < 0.01) with no differences from SLOW. For all muscles involved and time points, sEMG activity during bench press throws was higher than CTRL in both experimental conditions (p < 0.01), with no differences between FAST and SLOW. Peak force increased in both FAST and SLOW conditions at all time points (p < 0.05), compared to CTRL. Conclusions: These findings suggest that post-activation performance enhancement is independent of movement tempo, provided that the resistive load and total time under tension of the conditioning activity are similar. This study provides valuable insights into the complex training method for athletes by demonstrating that varying tempo does not significantly affect post-activation performance enhancement when load and TUT are equated.

Are Surface Electromyography Parameters Indicative of Post-Activation Potentiation/Post-Activation Performance Enhancement, in Terms of Twitch Potentiation and Voluntary Performance? A Systematic Review

The aim was to identify if surface electromyography (sEMG) parameters are indicative of post-activation potentiation (PAP)/post-activation performance enhancement (PAPE), in terms of twitch potentiation and voluntary performance. Three databases were used in April 2024, with the following inclusion criteria: (a) original research, assessed in healthy human adults, and (b) sEMG parameters were measured. The exclusion criteria were (a) studies with no PAP/PAPE protocol and (b) non-randomized control trials. The following data were extracted: study characteristics/demographics, PAP/PAPE protocols, sEMG parameters, twitch/performance outcomes, and study findings. A modified physiotherapy evidence database (PEDro) scale was used for quality assessment. Fifteen randomized controlled trials (RCTs), with a total of 199 subjects, were included. The M-wave amplitude (combined with a twitch torque outcome) was shown to generally be indicative of PAP. The sEMG amplitudes (in some muscles) were found to be indicative of PAPE during ballistic movements, while a small decrease in the MdF (in certain muscles) was shown to reflect PAPE. Changes in the Hmax/Mmax ratio were found to contribute (temporally) to PAP, while the H-reflex amplitude was shown to be neither indicative of PAP nor PAPE. This review provides preliminary findings suggesting that certain sEMG parameters could be indicative of PAP/PAPE. However, due to limited studies, future research is warranted.

Lower Repetition Induces Similar Postactivation Performance Enhancement to Repetition Maximum After a Single Set of Heavy-Resistance Exercise

ABSTRACT

Chen, C-F, Chuang, C-Y, Wang, C-C, Liu, S-A, Chang, H-W, and Chan, K-H. Lower repetition induces similar postactivation performance enhancement to repetition maximum after a single set of heavy-resistance exercise. J Strength Cond Res 38(5): 848-855, 2024-The study was divided into 2 parts to investigate the acute postactivation performance enhancement (PAPE) responses to lower repetitions at the same load of 87% 1 repetition maximum (1RM) in the upper and lower body. In part 1, 14 athletes performed plyometric push-up (PPU) after the conditioning activity (CA) of bench press (BP). In part 2, 13 athletes performed a countermovement jump (CMJ) after the CA of parallel squat (PS). Subjects completed 3, 4, or 5 repetitions (trials CA-3, CA-4, or CA-5) of BP or PS in randomized and counterbalanced order. The velocity of each movement of the trial was recorded. The PPU or CMJ was tested every 2 minutes after the trial up to 12 minutes to assess the Post-Max and optimal individual PAPE time. The mean velocity of the last movement of BP in CA-5 was significantly lower than that in CA-3 (0.23 ± 0.06 vs. 0.28 ± 0.06 m·second -1 , p < 0.05), and the velocity of PS in CA-4 or CA-5 was significantly lower than that in CA-3 (0.53 ± 0.07 and 0.50 ± 0.05 vs. 0.57 ± 0.07 m·second -1 , p < 0.05). The peak force of PPU and jump height of CMJ at Post-Max in the 3 trials were significantly greater than those at Pre ( p < 0.05). There were no significant differences among trials in the optimal individual PAPE times in either part of the study. A single set of 87% 1RM resistance exercises with 3 or 4 repetitions in both the upper body and the lower body induces similar PAPE to repetition maximum.

The Impact of Range of Motion on Applied Force Characteristics and Electromyographic Activity during Repeated Sets of Bench Press Exercise

This study examined the effects of range of motion (ROM) on applied force, power output and surface electromyographic (sEMG) responses during repeated sets of bench press exercise executed as fast as possible. Ten resistance trained men performed three sets to momentary failure with two-min rest intervals under three different ROM conditions: (a) full ROM (FULL), (b) TOP, at the top half of ROM, and (c) BOTTOM, at the bottom half of ROM. Mean and peak force were higher in TOP compared to FULL and BOTTOM (mean force: 817 ± 80 vs. 657 ± 98 vs. 623 ± 122 N, respectively, p < 0.001) with no differences between FULL and BOTTOM. During repeated sets, large decreases were found in peak (by 29.4 to 45.3%) and mean power (by 55.5 to 64.7%) from the first to the last repetitions. However, the decrease in mean force was only 2% (p < 0.01) and decreases in peak force ranged from 6.7 and 8.8% to zero, indicating the velocity loss was the main contributor to fatigue in power output. Although force and power output in set 3 were unchanged in BOTTOM, mean power output decreased significantly, suggesting that lower performance and fatigue may be related to the longer muscle length. Fatigue was accompanied by an increase in sEMG activity and a decrease in median frequency in all muscles, with triceps brachialis sEMG reflecting more the force and power differences among ROMs. In conclusion, fatigue depends on velocity rather than force loss during bench press exercise at different ROMs.

Fatigue and Metabolic Responses during Repeated Sets of Bench Press Exercise to Exhaustion at Different Ranges of Motion

This study compared the acute effects of different ranges of motion (ROM) on fatigue and metabolic responses during repeated sets of bench press exercise. Ten resistance trained men performed three sets to momentary failure with two-min rest intervals at three different ROM: full ROM (FULL), and partial ROM in which the barbell was moved either at the bottom half (BOTTOM) or the top half (TOP) of the full barbell vertical displacement. In TOP, a higher load was lifted, and a higher total number of repetitions was performed compared to FULL and BOTTOM (130 ± 17.6 vs. 102.5 ± 15.9 vs. 98.8 ± 17.5 kg; 55.2 ± 9.8, 32.2 ± 6.5 vs. 49.1 ± 16.5 kg, respectively p < 0.01). Work per repetition was higher in FULL than TOP and BOTTOM (283 ± 43 vs. 205 ± 32 vs. 164 ± 31 J/repetition, p < 0.01). Mean barbell velocity at the start of set 1 was 21.7% and 12.8% higher in FULL compared to TOP and BOTTOM, respectively. The rate of decline in mean barbell velocity was doubled from set 1 to set 3 (p < 0.01) and was higher in FULL than both TOP and BOTTOM (p < 0.001). Also, the rate of mean barbell velocity decline was higher in BOTTOM compared to TOP (p = 0.045). Blood lactate concentration was similarly increased in all ROM (p < 0.001). Training at TOP ROM allowed not only to lift a higher load, but also to perform more repetitions with a lower rate of decline in mean barbell velocity. Despite the lower absolute load and work per repetition, fatigue was higher in BOTTOM than TOP and this may be attributed to differences in muscle length.

Bench Press Range-of-Motion and Velocity-based Repetition Control: Effects on Ballistic Push-up Performance in Males

The purpose of this study was to investigate whether the ballistic push-up (BPU) is responsive to post-activation performance enhancement (PAPE) after a bench press conditioning exercise using velocity-based repetition control. Additionally, we aimed to evaluate the effects of range of motion (ROM) conditions on subsequent BPU performance. In a randomized crossover design, 18 males performed two conditions (full ROM and self-selected partial ROM) of bench press at 80% of their 1RM until mean concentric velocity dropped 10%. Each participant performed two pre- and six post-test BPUs to assess the PAPE effect. Paired sample t-tests assessed bench press performance measures. Multiple two-way repeated measures ANOVAs assessed differences in flight time, impulse, and peak power for the pre- and post-test BPUs. No significant differences existed between ROM conditions for total repetitions, volume load, or peak velocity. Compared to partial ROM, full ROM showed greater displacement (0.42 ± 0.05 vs. 0.34 ± 0.05 m), work (331.99 ± 67.72 vs. 270.92 ± 61.42 J), and mean velocity (0.46 ± 0.09 vs. 0.44 ± 0.08 m/s). Neither bench press ROM condition enhanced the BPU and were detrimental in some cases. Several time points showed partial ROM (flight time: 2 min post, impulse: 12 min post, peak power: 12 min post) significantly greater than full ROM, possibly indicating less fatigue accumulation. The BPU may require a different stimulus or may not be practical for PAPE effects in college-aged males. Partial ROM can be an alternative that achieves similar peak velocities while requiring less overall work.

Impact of active intra-complex rest intervals on post-back squat versus hip thrust jumping potentiation

This study investigated the impact of active rest intervals within a lower body complex training session on post-activation performance enhancement (PAPE) response in amateur soccer players. Twelve soccer players took part in four different experimental conditions. These sessions included 2 sets of lower body complex-paired exercises, each involving 3 repetitions of either back squats or hip thrusts at 90% one-repetition maximum (1RM) as a conditioning activity paired with a broad jump and countermovement jump. Between those exercises in active intra-complex rest interval conditions, participants were performing 8 repetitions of bench press at 75%1RM or, in passive intra-complex rest interval conditions, rested while seated. A significant main effect of a set to increase broad jump length (p = 0.002), countermovement jump height (p = 0.002), and modified reactive strength index (p = 0.005) was revealed, without any significant differences between conditions. Post-hoc comparisons showed a significant increase in broad jump length from baseline to Set-2 (231 ± 13 vs. 234 ± 13 cm; p = 0.003; ES = 0.22). On the other hand, countermovement jump height and modified reactive strength index significantly increased from baseline to Set-1 (34.4 ± 3.6 vs. 35.6 ± 3.9 cm; p = 0.027; ES = 0.31 and 0.4 ± 0.05 vs. 0.45 ± 0.09; p = 0.005; ES = 0.66). Results of this study showed that to sustain a high training density, sports practitioners may incorporate upper body exercises within the intra-complex rest interval during lower limb complex training sessions and still elicit a significant PAPE effect.

The effectiveness of isometric protocols using an external load or voluntary effort on jump height enhancement in trained females

This study aimed to examine the effectiveness of isometric post-activation performance enhancement protocols using an external load (EXL) or voluntary effort (VE) on jump height (JH) in trained females divided into EXL (n = 15), VE (n = 14), and control (CON; n = 12) groups. JH was assessed using countermovement jumps at baseline and the third, fifth, seventh, and ninth minutes after the protocols. The EXL performed three sets of back squats with a 70%-repetition maximum load for four seconds, with one-minute breaks. The VE performed three sets of pushing against an immovable bar in the back squat position for five seconds, with one-minute breaks. The CON group ran on a treadmill at 6 km/h for four minutes. A RM-ANOVA showed a significant interaction for group-time (p < 0.01). The EXL protocol provided JH improvement at the third minute compared to baseline (p = 0.01), though it decreased in subsequent minutes (p < 0.05). JH declined in the VE group at the third and fifth minutes (p < 0.05), then peaked, surpassing baseline, after nine minutes (p = 0.04). No significant differences were found between the protocols in the relative effect (best-baseline) (p = 0.09), though the EXL group appeared to gain more (effect size [ES] = 0.76). Both protocols improved JH, but caution is required due to peak performance time and potential JH reduction.

Lower Fatigue in the Eccentric than the Concentric Phase of a Bench Press Set Executed with Maximum Velocity to Failure Against Both Heavy and Light Loads

We examined changes in barbell velocity and surface electromyographic activity (sEMG) during the concentric (CON) and eccentric (ECC) phases of a bench press set. Ten men executed a set to instant exhaustion as fast as possible, against a low (40% 1-RM) and a heavy load (80% 1-RM), one week apart. The reduction in mean barbell velocity was lower in the ECC compared with the CON phase for both loads (40%1-RM: ECC: -36 ± 21% vs. CON: -63 ± 14%, p < 0.001; 80%1-RM: ECC: -26 ± 15% vs. CON: -59 ± 9%, p < 0.001). Under both loading conditions, sEMG activity of the pectoralis major increased in the last compared to the first repetitions only in the CON phase (by 48.6% and 24.8%, p < 0.01, in the 40% and 80%1-RM, respectively). Similarly, triceps brachii sEMG increased by 15.7% (p = 0.02) and by 21.0% (p < 0.001) during the CON phase in the 40% and 80%1-RM conditions, respectively. However, during the ECC phase, sEMG remained unchanged in the last part of the set for both muscles and loads except for 80%1-RM in the pectoralis major muscle. It was concluded that fatigue measured by velocity loss was lower during the ECC than the CON phase of the bench press movement, when the exercise was performed with maximum velocity to failure, irrespective of the load. sEMG was lower in the ECC than the CON phase for all loads, and increased at the end of the set only during the CON phase, while it remained relatively unchanged in the ECC phase, with the exception of the pectoralis muscle when the load was heavier.

Acute Effects of Varied Back Squat Activation Protocols on Muscle-Tendon Stiffness and Jumping Performance

ABSTRACT

Krzysztofik, M, Wilk, M, Pisz, A, Kolinger, D, Tsoukos, A, Zając, A, Stastny, P, and Bogdanis, GC. Acute effects of varied back squat activation protocols on muscle-tendon stiffness and jumping performance. J Strength Cond Res 37(7): 1419-1427, 2023-Intensity, movement velocity, and volume are the principal factors to successfully use postactivation performance enhancement. Therefore, 15 resistance-trained volleyball players completed 3 different back squat configurations as a conditioning activity (CA) in randomized order: (a) 3 sets of 3 repetitions at 85% 1RM (HL); (b) a single set of back squats at 60% 1RM until 10% mean velocity loss (VB); (c) and 2 sets of back squats at 60% 1RM until 10% mean velocity loss (2VB) on subsequent countermovement jump performance, Achilles tendon, and vastus lateralis stiffness with concomitant front thigh skin surface temperature assessment. The measurements were performed 5 minutes before the CA and at 2, 4, 6, 8, and 10 minutes. The jump height was significantly increased in the second minute and at peak, post-CA compared with baseline for all conditions ( p = 0.049; ES = 0.23 and p < 0.001; ES = 0.37). Skin surface temperature was significantly increased for all post-CA time points compared with baseline in the 2VB condition ( p from <0.001-0.023; ES = 0.39-1.04) and in the fourth minute and at peak post-CA in HL condition ( p = 0.023; ES = 0.69 and p = 0.04; ES = 0.46), whereas for the VB condition, a significant decrease in peak post-CA was found ( p = 0.004; ES = -0.54). Achilles tendon stiffness was significantly decreased for second, fourth, eighth, 10th, and peak post-CA in comparison to baseline for all conditions ( p from p = 0.004-0.038; ES = -0.47 to -0.69). Vastus lateralis stiffness was significantly decreased for peak post-CA compared with baseline for all conditions ( p = 0.017; ES = -0.42). We recommend using a single set of barbell squats with a 10% velocity loss as a mechanism of fatigue control to acutely improve jump height performance and avoid unnecessary increases in training volume.

Acute Effects of Complex Conditioning Activities on Athletic Performance and Achilles Tendon Stiffness in Male Basketball Players

The goal of this study was to compare the effects of a bilateral conditioning activity consisting of back squats and drop jumps with a unilateral one consisting of split squats and depth jumps to lateral hop over sequentially performed countermovement jump (CMJ), modified t-agility test (MAT), and Achilles tendon stiffness. Twenty-six basketball players participated in this study and were randomly and equally assigned to one of two different test groups: bilateral (B - CA) or unilateral (U - CA) conditioning activity group. The B - CA group completed 2 sets of 4 repetitions of back squats at 80% of one-repetition maximum (1RM), then 10 drop jumps, while the U - CA group performed 2 sets of 2 repetitions of split squats on each leg at 80%1RM, followed by 5 depth jumps to lateral hop on each leg as conditioning activity (CA) complexes. After a warm-up and 5 min before the CA the baseline Achilles tendon stiffness, CMJ, and MAT time measurement were performed. In the 6th min after the CA, all tests were re-tested in the same order. The two-way repeated measures mixed ANOVAs revealed that both B - CA and U - CA failed to produce significant improvements in CMJ and MAT performance. In addition, a significant increase in Achilles stiffness was demonstrated with both protocols (a main effect of time: p = 0.017; effect size = 0.47; medium). This study revealed that combining back squats and drop jumps, as well as split squats and depth jumps to a lateral hop, had no effect on subsequent CMJ and MAT performance in basketball players. Based on these results, it can be assumed that combinations of exercises, even if they have similar movement patterns, may cause excessive fatigue, resulting in no PAPE effect.

Antagonist activation exercises elicit similar post-activation performance enhancement as agonist activities on throwing performance

BACKGROUND

This study aimed to determine the acute effect of agonist and antagonist conditioning activities (CA) on medicine ball throw performance among female softball players.

METHODS

Thirteen national-level female softball players (age 22.2 ± 3.1 years; body mass 68.3 ± 11.3 kg; softball experience 7.3 ± 2.4 years) performed 3 medicine ball chest throws before conditioning activity (CA) and after CA respectively in 3rd, 6th, and 9th minute. CA was the bench press and bent-over barbell row with 2 sets of 4 repetitions at 60% and 80% of one-repetition maximum, and 2 sets of 4 repetition bodyweight push up.

RESULTS

Two-way ANOVA revealed an increase in throwing distance (p < 0.001) after bent over barbell row and push-up exercise, and an increase in throwing speed (p < 0.001) after bench press and push-up. All performance increases were in moderate effect size (Cohen d 0.33-0.41), and no differences were found between the experimental CA.

CONCLUSIONS

We conclude that upper body throwing performance is similar after antagonist exercise and agonist CA, both agonist and antagonist CA increase muscle power. In the resistance training practice, we recommend the interchange of agonist and antagonist CA using bodyweight push-up or submaximal intensity (80% of 1RM) bench press and bent over barbell row to succeed post-activation performance enhancement in upper limbs.

The Acute and Chronic Effects of Implementing Velocity Loss Thresholds During Resistance Training: A Systematic Review, Meta-Analysis, and Critical Evaluation of the Literature

BACKGROUND

Velocity loss (VL) experienced in a set during resistance training is often monitored to control training volume and quantify acute fatigue responses. Accordingly, various VL thresholds are used to prescribe resistance training and target different training adaptations. However, there are inconsistencies in the current body of evidence regarding the magnitude of the acute and chronic responses to the amount of VL experienced during resistance training.

OBJECTIVE

The aim of this systematic review was to (1) evaluate the acute training volume, neuromuscular, metabolic, and perceptual responses to the amount of VL experienced during resistance training; (2) synthesize the available evidence on the chronic effects of different VL thresholds on training adaptations; and (3) provide an overview of the factors that might differentially influence the magnitude of specific acute and chronic responses to VL during resistance training.

METHODS

This review was performed using the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines. Five databases were searched, and studies were included if they were written in English, prescribed resistance training using VL, and evaluated at least one (1) acute training volume, neuromuscular, metabolic, or perceptual response or (2) training adaptation. Risk of bias was assessed using a modified Cochrane Collaboration's tool for assessing the risk of bias in randomized trials. Multilevel and multivariate meta-regressions were performed where possible.

RESULTS

Eighteen acute and 19 longitudinal studies met the inclusion criteria, of which only one had more than one risk of bias item assessed as high risk. Based on the included acute studies, it seems that the number of repetitions per set, blood lactate concentration, and rating of perceived exertion generally increase, while countermovement jump height, running sprint times, and velocity against fixed loads generally decrease as VL increases. However, the magnitude of these effects seems to be influenced, among other factors, by the exercise and load used. Regarding training adaptations, VL experienced during resistance training did not influence muscle strength and endurance gains. Increases in VL were associated with increases in hypertrophy (b = 0.006; 95% confidence interval [CI] 0.001, 0.012), but negatively affected countermovement jump (b = - 0.040; 95% CI - 0.079, - 0.001), sprint (b = 0.001; 95% CI 0.001, 0.002), and velocity against submaximal load performance (b = - 0.018; 95% CI - 0.029, - 0.006).

CONCLUSIONS

A graded relationship exists between VL experienced during a set and acute training volume, neuromuscular, metabolic, and perceptual responses to resistance training. However, choice of exercise, load, and individual trainee characteristics (e.g., training history) seem to modulate these relationships. The choice of VL threshold does not seem to affect strength and muscle endurance gains whereas higher VL thresholds are superior for enhancing hypertrophy, and lower VL thresholds are superior for jumping, sprinting, and velocity against submaximal loads performance.

CLINICAL TRIAL REGISTRATION

The original protocol was prospectively registered ( https://osf.io/q4acs/ ) with the Open Science Framework.

Time Duration of Post-Activation Performance Enhancement (PAPE) in Elite Male Sprinters with Different Strength Levels

(1) Purpose: This study aimed to explore the time duration of post-activation performance enhancement (PAPE) in elite male sprinters with different strength levels. (2) Methods: Thirteen elite male sprinters were divided into a strong group (relative strength: 1RM squat normalized by body mass of ≥2.5; n = 6) and a weak group (relative strength of <2.5; n = 7). All sprinters performed one static squat jump (SSJ) at baseline and 15 s, 3 min, 6 min, 9 min, and 12 min following an exercise protocol including three reps of a 90% 1RM back squat. Two force plates were used to determine the vertical jump height, the impulse output, and the power output for all SSJs. (3) Results: Significant improvements in vertical jump height and peak impulse were observed (p < 0.05) at 3, 6, and 9 min, without significant between-group differences. The peak power had a significant increase in 3 min (p < 0.01) and 6 min (p < 0.05), with also no significant difference between-group differences. Moreover, the stronger subjects induced a greater PAPE effect than the weaker counterparts at 3, 6, and 9 min after the intervention. The maximal benefit following the intervention occurred at 6 min and 3 min after the intervention in the stronger and weaker subjects, respectively. (4) Conclusions: The findings indicated that three reps of a 90% 1RM back squat augmented the subsequent explosive movement (SSJ) for 3−9 min in elite male sprinters, especially in stronger sprinters.

Effectiveness of either short-duration ischemic pre-conditioning, single-set high-resistance exercise, or their combination in potentiating bench press exercise performance

This study compared the effects of short-duration ischemic preconditioning, a single-set high-resistance exercise and their combination on subsequent bench press performance. Twelve men (age: 25.8 ± 6.0 years, bench press 1-RM: 1.21 ± 0.17 kg kg^-1 body mass) performed four 12 s sets as fast as possible, with 2 min of recovery between sets, against 60% 1-RM, after: a) 5 min ischemic preconditioning (IPC; at 100% of full arterial occlusion pressure), b) one set of three bench press repetitions at 90% 1-RM (PAPE), c) their combination (PAPE + IPC) or d) control (CTRL). Mean barbell velocity in ischemic preconditioning was higher than CTRL (by 6.6-9.0%, p < 0.05) from set 1 to set 3, and higher than PAPE in set 1 (by 4.4%, p < 0.05). Mean barbell velocity in PAPE was higher than CTRL from set 2 to set 4 (by 6.7-8.9%, p < 0.05), while mean barbell velocity in PAPE + IPC was higher than CTRL only in set 1 (+5.8 ± 10.0%). Peak barbell velocity in ischemic preconditioning and PAPE was higher than CTRL (by 7.8% and 8.5%, respectively; p < 0.05). Total number of repetitions was similarly increased in all experimental conditions compared with CTRL (by 7.0-7.9%, p < 0.05). Rating of perceived exertion was lower in ischemic preconditioning compared with CTRL (p < 0.001) and PAPE (p = 0.045), respectively. These results highlight the effectiveness of short-duration ischemic preconditioning in increasing bench press performance, and suggest that it may be readily used by strength and conditioning coaches during resistance training due to its brevity and lower perceived exertion.

Acute effects of ballistic versus heavy-resistance exercises on countermovement jump and rear-hand straight punch performance in amateur boxers

Background

Ballistic and heavy-resistance exercises may potentially enhance lower body power, which is paramount for the punching performance of amateur boxers. This study aimed to determine the acute effects of ballistic exercise (BE) and heavy-resistance exercise (HRE) on countermovement jump (CMJ) and rear-hand straight punch performance in amateur boxers.

Methods

Ten amateur boxers performed two conditioning exercises in a randomized and counterbalanced order as follows: squat jump with 4 sets × 8 repetitions at 30% one-repetition maximum (1RM) for BE and squat with 3 sets × 5 repetitions at 80% 1RM for HRE. The jump height (JH), relative maximal force (RMF), relative maximal power (RMP) of the CMJ, punch force (PF), and punch speed (PS) of a rear-hand straight punch were measured before and 3, 6, 9, and 12 min after either BE or HRE.

Results

No significant condition × time interaction was found for JH (p = 0.303), RMF (p = 0.875), RMP (p = 0.480), PF (p = 0.939), and PS (p = 0.939). In addition, no main effect of the condition for JH (p = 0.924), RMF (p = 0.750), RMP (p = 0.631), PF (p = 0.678), and PS (p = 0.712). A significant main effect of time was observed for PF (p = 0.001) and PS (p = 0.001), whereas JH (p = 0.081), RMF (p = 0.141), and RMP (p = 0.430) were not. Pairwise comparison identified that PF (p = 0.031) and PS (p = 0.005) significantly increased at 9 min compared with those at baseline.

Conclusions

The findings of this study demonstrated that BE and HRE protocols can potentiate the rear-hand straight punch performance at 9 min but bring less favorable improvements for JH, RMF, or RMP of CMJ.

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

This study aimed to determine whether the intra-complex active recovery within the strength-power potentiating complex will impact the upper-body post-activation performance enhancement effect and how the magnitude of this effect will change across the upper-body complex training session. Thirteen resistance-trained males [the age, body mass, height, experience in resistance training, and one-repetition maximum (1RM) in bench press were 27 ± 4 years; 92.3 ± 15.4 kg; 182 ± 6 cm; 6.4 ± 2.4 years, and 118 ± 29 kg, respectively) participated in this study. Each participant completed a baseline bench press throw performance assessment at 30% 1RM. Next, five strength-power potentiating complexes consisting of a bench press at 80% 1RM were tested until the average barbell velocity decreased by 10% as a conditioning activity, and 6 min later, a re-test of bench press throw was carried out. During one experimental session during the rest interval inside the complex, they performed swiss ball leg curls, while between the complexes, a plank exercise (PAP-A) was performed. During the second experimental session, participants performed no exercises within the strength-power potentiating complexes and between them (PAP). Under control conditions, participants ran the same protocol (as the PAP condition) without the conditioning activity (CTRL). Friedman's test showed significant differences in peak (test = 90.634; p < 0.0001; Kendall's W = 0.410) and average (test = 74.172; p < 0.0001; Kendall's W = 0.336) barbell velocities during bench press throw. Pairwise comparisons indicated that the peak and average barbell velocities significantly increased in the fourth set [p = 0.022, effect size (ES) = 0.76 and p = 0.013, ES = 0.69, respectively], and the average barbell velocity was also increased in the second set (p = 0.018, ES = 0.77) in comparison to the baseline value during the PAP-A condition. Moreover, the peak barbell velocity was increased in the second (p = 0.008, ES = 0.72) and third (p = 0.019, ES = 0.76) sets compared to the baseline value during the PAP condition. This study showed that body-weight lower-body exercise as an intra-complex active recovery did not impair the upper-body post-activation performance enhancement effect across the complex training session.

The impact of resistance exercise range of motion on the magnitude of upper-body post-activation performance enhancement

Background

Various studies have used different exercise protocols as post-activation performance enhancement (PAPE) stimulus; however, little attention has been given to the effects of exercise range of motion on the PAPE effect and subsequent performance enhancement. This study aimed to compare the PAPE responses induced by the bench press performed with different ranges of motion on subsequent bench press throw performance.

Methods

Ten resistance-trained males (age: 26 ± 3 years; body mass: 93.2 ± 9.4 kg; height: 181 ± 6 cm; experience in resistance training: 6.3 ± 2.4 years; relative bench press one-repetition maximum (1RM) 1.54 ± 0.2 kg/body mass) performed four experimental sessions consisting of a single set of the bench press at 80%1RM until mean barbell velocity dropped by 10% as the conditioning activity (CA) with a (1) standard, (2) cambered, (3) and reversed cambered barbell or a control condition in which the participants did not perform any CA. To assess the PAPE effect, single-sets of 2 repetitions of the bench press throw at 30%1RM were performed before and after the CA at the following time points: 2, 4, 6, 8, 10 min.

Results

The two-way ANOVA (4 conditions × 2time points) showed a significant interaction for peak power (p < 0.001; η² = 0.556) and peak velocity (p = 0.001; η² = 0.457). The standard barbell bench press CA led to the greatest performance enhancement in peak power (p = 0.001; ES = 0.54) and in peak velocity (p = 0.002; ES = 0.71) within the examined conditions.

Conclusions

The results of this study indicate that the range of motion of the CA has a significant impact on the magnitude of the PAPE response, and the greatest effect can be reached when the range of motion of the CA and the subsequent explosive task is similar.

Changes in Body Composition and Strength after 12 Weeks of High-Intensity Functional Training with Two Different Loads in Physically Active Men and Women: A Randomized Controlled Study

This study examined the effects of two different resistance loads during high-intensity Functional Training (HIFT) on body composition and maximal strength. Thirty-one healthy young individuals were randomly assigned into three groups: moderate load (ML: 70% 1-RM), low load-(LL: 30% 1-RM), and control (CON). Each experimental group performed HIFT three times per week for 12 weeks with a similar total volume load. Body fat decreased equally in both experimental groups after 6 weeks of training (p < 0.001), but at the end of training it further decreased only in LL compared to ML (−3.19 ± 1.59 vs. −1.64 ± 1.44 kg, p < 0.001), with no change in CON (0.29 ± 1.08 kg, p = 0.998). Lean body mass (LBM) increased after 6 weeks of training (p = 0.019) in ML only, while after 12 weeks a similar increase was observed in LL and ML (1.11 ± 0.65 vs. ML: 1.25 ± 1.59 kg, p = 0.034 and 0.013, respectively), with no change in CON (0.34 ± 0.67 kg, p = 0.991). Maximal strength increased similarly in four out of five exercises for both experimental groups by between 9.5% and 16.9% (p < 0.01) at the end of training, with no change in CON (−0.6 to 4.9%, p > 0.465). In conclusion, twelve weeks of HIFT training with either low or moderate resistance and equal volume load resulted in an equal increase in LBM and maximal strength, but different fat loss.

Enhancement of Countermovement Jump Performance Using a Heavy Load with Velocity-Loss Repetition Control in Female Volleyball Players

Although velocity control in resistance training is widely studied, its utilization in eliciting post-activation performance enhancement (PAPE) responses receives little attention. Therefore, this study aimed to evaluate the effectiveness of heavy-loaded barbell squats (BS) with velocity loss control conditioning activity (CA) on PAPE in subsequent countermovement jump (CMJ) performance. Sixteen resistance-trained female volleyball players participated in this study (age: 24 ± 5 yrs.; body mass: 63.5 ± 5.2 kg; height: 170 ± 6 cm; relative BS one-repetition maximum (1RM): 1.45 ± 0.19 kg/body mass). Each participant performed two different conditions: a set of the BS at 80% 1 RM with repetitions performed until a mean velocity loss of 10% as the CA or a control condition without CA (CNTRL). To assess changes in jump height (JH) and relative mean power output (MP), the CMJ was performed 5 min before and throughout the 10 min after the CA. The two-way analysis of variance with repeated measures showed a significant main effect of condition (p = 0.008; η² = 0.387) and time (p < 0.0001; η² = 0.257) for JH. The post hoc test showed a significant decrease in the 10th min in comparison to the value from baseline (p < 0.006) for the CNTRL condition. For the MP, a significant interaction (p = 0.045; η² = 0.138) was found. The post hoc test showed a significant decrease in the 10th min in comparison to the values from baseline (p < 0.006) for the CNTRL condition. No significant differences were found between all of the time points and the baseline value for the CA condition. The CA used in the current study fails to enhance subsequent countermovement jump performance in female volleyball players. However, the individual analysis showed that 9 out of the 16 participants (56%) responded positively to the applied CA, suggesting that the PAPE effect may be individually dependent and should be carefully verified before implementation in a training program.

Changes in EMG and movement velocity during a set to failure against different loads in the bench press exercise

This study examined changes in movement velocity and surface electromyographic (sEMG) activity of the pectoralis major (PM) and triceps brachii (TB) muscles during the bench press exercise to failure against different loads. Fourteen men performed a set to failure with maximum intended velocity, against low (40%-1 repetition maximum-RM), moderate (60%-1RM), and heavy loads (80%-1RM). Number of repetitions, volume load, mean and peak velocity, and total time increased with decreasing load (40% > 60% > 80%, p < 0.01). sEMG comparisons between different loads were performed by matching time under tension at the initial, middle, and last part of the set. sEMG was higher in the middle and last repetitions, compared with the initial, for all loads in both muscles (p < 0.001). sEMG activity of both muscles was higher in the 60% and 80%-1RM conditions compared with the 40%1-RM (p < 0.007). Also, sEMG of both muscles was similar for the 60%-1RM and 80%-1RM loads at the initial, middle, and last repetitions, with the exception of the last repetitions for the TB muscle. In contrast, sEMG integrated activity was higher for the 40% 1-RM and 60% 1-RM (p < 0.01) compared with the 80% 1-RM load. Mean velocity loss at exhaustion and drop in sEMG median frequency were greater in the 40% and 60%-1RM compared with the 80%-1RM condition (p < 0.05). It was concluded that performing a set to exhaustion with maximum intended velocity using a load of 60% 1-RM combines the characteristics of the high average sEMG activity of heavier loads, and the high total integrated sEMG observed at lighter loads.

Utilisation of Post-Activation Performance Enhancement in Elderly Adults

With age, many physiological changes occur in the human body, leading to a decline in biological functions, and those related to the locomotor system are some of the most visible. Hence, there is a particular need to provide simple and safe exercises for the comprehensive development of physical fitness among elderly adults. The latest recommendations for the elderly suggest that the main goal of training should be to increase muscle power. The post-activation performance enhancement effect underpinning complex training might be an approach that will allow for the development of both muscle strength and velocity of movement, which will result in an increase in muscle power and improve the ability to perform daily activities and decrease injury risk. This article briefly introduces a complex training model adapted to the elderly with its potential benefits and proposes a direction for further studies.

The Acute Post-Activation Performance Enhancement of the Bench Press Throw in Disabled Sitting Volleyball Athletes

The purpose of the present study was to examine the acute effects of the bench press exercise with predetermined velocity loss percentage on subsequent bench press throw (BPT) performance with raised legs or feet on the floor among disabled, sitting volleyball players. Twelve elite sitting volleyball athletes (age = 33 ± 9 years; body mass = 84.7 ± 14.7 kg; relative bench press maximum strength = 1.0 ± 0.3 kg/body mass) took part in this study. The experiment was performed following a randomized crossover design, where each participant performed a single set of bench press with a 60% one-repetition maximum (1RM) to a 10% decrease of mean bar velocity as a conditioning activity (CA). The BPT with a 60%1RM was performed to assess changes in peak power (PP), peak velocity (PV) before and after the CA. The differences between analyzed variables before and after the CA were verified using two-way repeated-measures ANOVA (condition × time; 2 × 2). The ANOVA showed a significant main effect of time for peak bar velocity (p = 0.03; η² = 0.312) and peak power output (p = 0.037; η² = 0.294). The post hoc comparison showed a significant increase in post-CA peak bar velocity and peak power for raised legs condition in comparison with pre-CA value (p = 0.02, p = 0.041, respectively). The present study showed that the subsequent BPT performed with raised legs could be enhanced by the bench press with a 60% 1RM to a 10% mean bar velocity decrease as a CA among disabled sitting volleyball players. Therefore, athletes and coaches can consider performing a bench press throw with raised legs without compromising performance.

Post-activation Performance Enhancement in the Bench Press Throw: A Systematic Review and Meta-Analysis

Background: Mechanical power output is recognized as a critical characteristic of an athlete with regard to superior performance during a competition. It seems fully justified that ballistic exercises, in which the external load is projected into a flight phase, as in the bench press throw (BPT), are the most commonly prescribed exercises for the development of power output. In addition, the muscular phenomenon known as post-activation performance enhancement (PAPE), which is an acute improvement in strength and power performance as a result of recent voluntary contractile history, has become the focus of many strength and conditioning training programs. Although the PAPE phenomenon is widely used in the upper-body training regimens, there are still several issues regarding training variables that facilitate the greatest increase in power output and need to be resolved. Objective: The purposes of this meta-analysis were to determine the effect of performing a conditioning activity (CA) on subsequent BPT performances and the influence of different types of CA, intra-complex rest intervals, and intensities during the CA on the upper-body PAPE effect in resistance-trained men. Methods: A search of electronic databases (MEDLINE, PubMed, and SPORTDiscus) was conducted to identify all studies that investigated the PAPE in the BPT up to August 2020. Eleven articles, which met the inclusion criteria, were consequently included for quality assessment and data extraction. All studies included 174 resistance-trained men [age: 25.2 ± 2.1 years; weight: 88.4 ± 7.5 kg; height: 1.82 ± 0.03 m; bench press (BP) relative strength: 1.31 ± 0.14 kg ± kg^-1] as participants. Meta-analyses of standardized mean effect size (ES) between pre-CA mean and post-CA mean from individual studies were conducted using the random-effects model. Results: The effect of PAPE in the BPT was small (ES = 0.33; p < 0.01). The BP exercise as a CA at an intensity of 60-84% one-repetition maximum (1RM) (ES = 0.43) induced slightly greater PAPE effect than a ballistic-plyometric (ES = 0.29) and a BP exercise at ≥85% 1RM and at >100% 1RM as well as a concentric-only BP (ES = 0.23 and 0.22; ES = 0.11, respectively). A single set (ES = 0.37) of the CA resulted in a slightly greater effect than a multiple set (ES = 0.29). Moderate rest intervals induced a slightly greater PAPE effect for intensity below 85% 1RM (5-7 min, ES = 0.48) than shorter (0.15-4 min, ES = 0.4) and longer (≥8 min, ES = 0.36) intra-complex rest intervals. Considering an intensity above 85% 1RM during the CA, a moderate rest interval resulted in a similar PAPE effect (5-7 min, ES = 0.3) compared with longer (8 min, ES = 0.29) intra-complex rest interval, whereas shorter rest intervals resulted in a negative effect on BPT performance (0.15-4 min, ES = -0.13). Conclusion: The presented meta-analysis shows that performing a CA induces a small PAPE effect for the BPT performance in resistance-trained men. Individuals seeking to improve their BPT performance should consider preceding them with a single set of the BP exercise at moderate intensity (60-84% 1RM), performed 5-7 min before the explosive activity.

Delayed potentiation effects on neuromuscular performance after optimal load and high load resistance priming sessions using velocity loss

Aim: (i) to compare the effects of two different low-volume resistance priming sessions, where the external load is modified on neuromuscular performance after 6 h of rest; and (ii) to identify the effects on psychological readiness in participants with resistance training experience. Methods: Eleven participants (Body mass: 77.0 ± 8.9 kg; Body height: 1.76 ± 0.08 m; Half squat repetition maximum: 139.8 ± 22.4 kg) performed the priming session under three experimental conditions in a randomized and cross-over design during the morning. The control (CON) condition: no resistance training, "optimal load" (OL) condition: two half-squat sets with a velocity loss of around 20% were performed with the "optimal load", and 80% of repetition maximum (80% RM) condition: 2 half-squat sets with a velocity loss of around 20% were performed with the 80% RM. Countermovement jump (CMJ), mean power with OL (MP_OL) and 80% RM (MP_80RM), and mean velocity with OL (MV_OL) and 80% RM (MV_80RM) were assessed six hours after the intervention. Subjective readiness was also recorded prior to resistance training and evaluation. Significance was set at p < 0.05. Results: CMJ was higher after the 80% RM intervention than CON (p < 0.001; Δ = 6.5% [3.4-9.5]). MP_OL and MV_OL seemed to be unaffected by both morning sessions. Higher MP_80RM (p = 0.044; Δ = 9.7% [4.0-15.6]; d = 0.24[0.10-0.37]) and MV_80RM (p = 0.004; Δ = 8.1% [3.2-13.3]; d = 0.32[0.13-0.52]) after 80% RM than after CON were observed. No effect was observed on psychological readiness. Conclusions: 80% RM priming session increased CMJ height and the capacity to generate power and velocity under a high-load condition without any effect on psychological readiness.

The Influence of Warm-Up on Body Temperature and Strength Performance in Brazilian National-Level Paralympic Powerlifting Athletes

Background and Objectives: The effects of warm-up in athletic success have gained strong attention in recent studies. There is, however, a wide gap in awareness of the warm-up process to be followed, especially in Paralympic powerlifting (PP) athletes. This study aimed to analyze different types of warm-up on the physical performance of PP athletes. Materials and Methods: The sample consisted of 12 elite Brazilian PP male athletes (age, 24.14 ± 6.21 years; bodyweight, 81.67 ± 17.36 kg). The athletes performed maximum isometric force (MIF), rate of force development (RFD), and speed test (Vmax) in three different methods of warm-up. Tympanic temperature was used to estimate the central body temperature. Results: A significant difference was observed for MIF in the without warm-up (WW) condition in relation to the traditional warm-up (TW) and stretching warm-up (SW) (p = 0.005, η²_p = 0.454, high effect). On the contrary, no significant differences were observed in RFD, fatigue index (FI) and time in the different types of warm up (p > 0.05). Furthermore, no significant differences were observed in relation to the maximum repetition (p = 0.121, η²_p = 0.275, medium effect) or the maximum speed (p = 0.712, η²_p = 0.033, low effect) between the different types of warm up. In relation to temperature, significant differences were found for the TW in relation to the “before” and “after” conditions. In addition, differences were found between WW in the “after” condition and SW. In addition, WW demonstrated a significant difference in relation to TW in the “10 min later” condition (F = 26.87, p = 0.05, η²_p = 0.710, high effect). Conclusions: The different types of warm-up methods did not seem to provide significant differences in the force indicators in elite PP athletes.

Postactivation Performance Enhancement of Concentric Bench Press Throw After Eccentric-Only Conditioning Exercise

Krzysztofik, M, Wilk, M, Lockie, RG, Golas, A, Zajac, A, and Bogdanis, GC. Postactivation performance enhancement of concentric bench press throw after eccentric-only conditioning exercise. J Strength Cond Res XX(X): 000-000, 2020-This study examined changes in power output and bar velocity in the concentric-only bench press throw (CONONLY) after a sets of eccentric-only bench press exercises (ECCONLY) at 2 supramaximal loads. Thirteen strength-trained men participated in this study (age = 25.7 ± 1.9 years, body mass = 94.8 ± 8 kg, 1 repetition maximum [1RM] = 147 ± 14.2 kg, and strength training experience = 6.5 ± 2.2 years). The subjects performed 2 conditioning sets of the bench press exercise of 2 repetitions each, with a 5 minutes rest interval between sets, using the ECCONLY mode against 110% or 130% of concentric 1RM load. The 1 repetition of the CONONLY bench press throw with a load of 30% 1RM was performed before and 5 minutes after the conditioning activity (CA) to assess changes in peak power (PP) and peak velocity (PV). The differences between the analyzed variables before and after the CA were determined using a 2-way repeated measures analysis of variance. There was an increase of PP by 10.5 ± 6.0% (effect size [ES] = 0.34) and 9.9 ± 8.1% (ES = 0.33) for the 110 and 130% of concentric 1RM conditions, respectively, with no difference between the 2 conditions (p < 0.01 main effect time, no interaction). Similarly, PV increased by 5.9 ± 5.5% (ES = 0.40) and 6.1 ± 6.1% (ES = 0.43) for the 110 and 130% of concentric 1RM conditions, respectively, with no difference between the 2 conditions (p < 0.01 main effect time, no interaction). Activation with an ECCONLY contraction and loads exceeding 1RM are effective at improving power output and bar velocity during the CONONLY bench press throw.

Does Post-Activation Performance Enhancement Occur During the Bench Press Exercise under Blood Flow Restriction?

Background: The aim of the present study was to evaluate the effects of post-activation performance enhancement (PAPE) during successive sets of the bench press (BP) exercise under blood flow restriction (BFR). Methods: The study included 10 strength-trained males (age = 29.8 ± 4.6 years; body mass = 94.3 ± 3.6 kg; BP 1-repetition maximum (1RM) = 168.5 ± 26.4 kg). The experiment was performed following a randomized crossover design, where each participant performed two different exercise protocols: under blood flow restriction (BFR) and control test protocol (CONT) without blood flow restriction. During the experimental sessions, the study participants performed 3 sets of 3 repetitions of the BP exercise at 70%1RM with a 5 min rest interval between sets. The differences in peak power output (PP), mean power output (MP), peak bar velocity (PV), and mean bar velocity (MV) between the CONT and BFR conditions were examined using 2-way (condition × set) repeated measures ANOVA. Furthermore, t-test comparisons between conditions were made for the set 2-set 1, set 3-set 1, and set 3-set 2 delta values for all variables. Results: The post hoc results for condition × set interaction in PP showed a significant increase in set 2 compared to set 1 for BFR (p < 0.01) and CONT (p = 0.01) conditions, a significant increase in set 3 compared to set 1 for the CONT (p = 0.01) condition, as well as a significant decrease in set 3 compared to set 1 for BFR condition occurred (p < 0.01). The post hoc results for condition × set interaction in PV showed a significant increase in set 2 compared to set 1 for BFR (p < 0.01) and CONT (p = 0.01) conditions, a significant increase in set 3 compared to set 1 for CONT (p = 0.03) condition, as well as a significant decrease in set 3 compared to set 1 for BFR condition (p < 0.01). The t-test comparisons showed significant differences in PP (p < 0.01) and PV (p = 0.01) for set 3-set 2 delta values between BFR and CONT conditions. Conclusion: The PAPE effect was analyzed through changes in power output and bar velocity that occurred under both the CONT and BFR conditions. However, the effects of PAPE have different kinetics in successive sets for BFR and for CONT conditions.