Using Post Activation Potentiation
Recently our team has been implementing a training method called Post Activation Potentiation, recently popularized by Travis Mash. I just wanted to share how we’ve been doing it and what the results have been so far.
Many of our team have used it for Jerks from the rack. I will have them work up to a heavy jerk, but before each attempt, they will perform a walkout and 2 jerk dips with 20kg heavier than they are going to jerk. So a full workout example will look like
Jerk Dip x2 @55kg, Jerk 35kg, JD 65, Jerk 45kg, JD 75kg, Jerk 55kg, JD 85kg, Jerk 60, JD 90kg, Jerk 70
This works by making all of your jerks feel easier in comparison to the heavier jerk dips. The only issue i have found is less experienced athletes may find that their timing is thrown off a bit by HOW easy it feels, so try this out, BUT reinforce proper technique throughout.
As far as results go, everyone has made formerly really inconsistent jerks look easy, and usually heavy front squats feel light
1) Julia: 5kg Front Squat PR 86kg to 91kg
2) Emily: 3kg Snatch PR 51kg to 54kg
3) Myself: Beltless Front Squat PR 116kg-121kg
4) Najla: 1kg Jerk PR 64kg-65kg
5) Sarah: 13kg Front Squat 64kg-77kg
I’m excited to start to apply this concept further, and when I have more information, ill let you guys know!
Hopefully, you found this useful! If you’re interested in any of my coaching or programs, you can find them here! Otherwise, make sure to join my free discord to get access to form checks, weightlifting advice, and stay up to date on program launches, events, and other cool stuff!
-Coach Brian