PAP
Morning Priming Sessions Before Competition: Evidence Review
Two controlled studies test whether a morning priming session before competition raises afternoon power and readiness, plus the exact protocol.
Contrast Training Explained: Combining Heavy Loads and Explosive Work to Maximize PAP
Heavy squat to jump squat, bench press to medicine ball slam. The PAP mechanism behind contrast training and how 800Hz IMU validates the optimal protocol.
The Velocity Target Warm-up System: An 800Hz IMU Protocol for Scientific Pre-Lift Preparation
RPE-based warm-ups guess at readiness. The Velocity Target system uses IMU checkpoints, like 0.85 m/s on the bar, to confirm the nervous system is primed.
How to Warm Up Before Heavy Lifting: No Time Wasted
Only have 15 minutes before you lift heavy? Here's an efficient warm-up protocol for squats, deadlifts, and bench at 90%+ 1RM, with coaching cues.
Wave Loading Protocol: Neural Activation for Instant Strength Gains
Wave loading exploits post-activation potentiation, but 3-2-1 and 5-3-1 are not interchangeable. Compare velocity thresholds to pick the right mesocycle.
Warm-Up Acute Effects on Performance Research
Different warm-up protocols shift power, velocity, and strength within minutes, not weeks. See the timing windows and PAP evidence behind it.
Post-Tetanic Potentiation: Mechanisms and Training Applications
Post-tetanic potentiation explained through myosin RLC phosphorylation and calcium kinetics, plus the complex-training protocols this mechanism supports.
How to Implement the French Contrast Method: Step-by-Step Protocol
Sequencing, loading percentages, rest intervals, a full session template, and VBT cues to run the French Contrast Method for max power.
Potentiation Complex Programming: PAP in Practice
Pairing a heavy squat with a jump won't boost power on its own; rest interval decides that. Conditioning loads, pairings, and how to confirm PAP worked.
Sport-Specific Warm-Up Design: Evidence-Based Protocols
Random warm-ups waste your PAP window. This protocol sequences muscle activation and movement prep with exact timing, then checks readiness with IMU data.
How to Program Contrast Training
Pairing a heavy lift with a fast movement only works if the rest interval is right. How to select conditioning sets and verify the effect with VBT.
Warm-Up Protocol for Athletes: Maximize Performance
A rushed warm-up caps your session before it starts. Follow four PAP-based phases and confirm neural readiness with a CMJ test, backed by VBT data.