Post Activation Potentiation Explained! (Complex Training/ French Contrast Training)

The stretch shortening cycle is important in power, speed, agility, and rate of force development. 

The SSC includes the eccentric phase, then the amortization phase, then the concentric phase. 

Think of someone landing on the ground before jumping right back up. 
 
As the feet contact the ground, the agonist muscle is stretched (calves), spindles are stimulated, and elastic energy is stored in the tendons. 
 
Then it moves into the amortization phase where neurons are transmitting signals to the agonist muscle group to contract. There is no visible movement here. 
 
Then, we move to the concentric phase where the athlete begins to rise off the ground, the agonist (calves) muscle fibers are shortening, the elastic energy is released, and the nerves are stimulating the calves to contract. 
 
The SSC is important for explosive movements, running, and jumping. It is important to train these types of movements and work to increase muscle stiffness and activation. 

Complex Training This involves performing movements that utilize the stretch shortening cycle and also heavy resistance training in the same workout to improve performance of the SSC. It is basically pairing a high force activity with a high power activity.

The theory behind this is that non-fatiguing muscle contractions at high loads with a short duration may improve muscle performance.
 
The stimulus of the heavy load excites the nervous system and increases the ability to contract. 

Studying for the CSCS Exam?

CSCS Prep Course: https://www.themovementsystem.com/str...

This is the CSCS Practice Test that I recommend: https://www.themovementsystem.com/off...

👇🏽Click here to Join the Strength and Conditioning Study Group on Facebook!
  / 2415992685342170  

00:20 Stretch Shortening Cycle
00:26 Eccentric Contraction
00:34 Concentric Contraction
00:40 Amortization Phase
01:12 Post-Activation Potentiation
01:34 Heavy Resistance Training
01:35 Plyometrics and Rate of Force Development
02:08 Complex Training
02:30 Practical Example of Post-Activation Potentiation
02:52 Who Should Use Post-Activation Potentiation?
03:28 Proposed Mechanisms

PLYOMETRICS are movements that require max force in the shortest time possible. 
They include a countermovement where the muscle is “stretched” before it “explodes”. This is the premise of the stretch shortening cycle. 

Proposed mechanism: actin and myosin become more sensitive to calcium from the sarcoplasmic reticulum during subsequent contractions
OR
Increased spinal cord synaptic excitation
 
Greatest potential for enhanced PAP in muscles with the highest proportion of type II fibers

Many case studies have shown athletes improving sprint times and countermovement jumps with complex training of loads near 85% 1RM for short term power increases

Make sure you check out some of the other CSCS Prep Videos I have done:

CSCS Nutrition:    • CSCS Nutrition Calculations: Calories...  

CSCS Work to Rest Ratios:    • NSCA CSCS Work to Rest Ratio Explaine...  

Muscle Levers:    • Muscle Levers 1st Class, 2nd Class, 3...  

Olympic Lifting Technique:    • Olympic Lifting Technique: Snatch, Cl...  

Comment below if you have any questions!

🧠 Learn more at www.themovementsystem.com

This is the CSCS Practice Test that I recommend: https://www.themovementsystem.com/off...

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

✅ Let’s Connect:

📱 Instagram: @themovementsystem