Post-activation potentiation (PAP) refers to a short-term improvement in performance as a result of using a conditioning exercise. When using PAP, it’s important to get under some heavy weight and make it move before moving onto some sort of jump or sprinting effort. The ideal weight is above 80% of your 1RM. In this workout, we did OHS with box jumps. The power exercise needs to be explosive. In this case, the jump was as high as possible, making sure we challenged ourselves.
Consistency in effort and workouts is critical, and it will beat talent any day. Below is the full workout we did. I hope that you enjoy it!
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