Maximize performance using priming training techniques

To maximize your performance in the gym, there’s a strategy that can take your training to the next level: priming. Priming involves supercharging activation drills and explosive movements before your main lifts, and it utilizes a powerful concept called post-activation potentiation (PAP).

What is Post-Activation Potentiation (PAP)?

Post-activation potentiation (PAP) Physiological phenomena It’s a state in which the force your muscles exert after a previous contraction is temporarily enhanced. Essentially, when you perform an intense or strenuous movement, your nervous system “activates” and prepares you to exert explosive force. This enhanced state increases muscle recruitment, allowing for faster, more powerful contractions in subsequent movements.

How priming helps build muscle

Priming helps muscles work more effectively by focusing on the posterior chain stabilizers and mimicking the plane of motion or movement pattern of the main lift. Controlled activation drills wake up the muscles, and the subsequent explosive movements recruit fast-twitch muscle fibers and enhance force production. The result is activated muscles, a fully engaged nervous system, and ready to tackle heavy lifts with greater force and efficiency.

Benefits of Priming

Enhanced muscle activation

Pre-activating certain muscle groups ensures that they are fully worked during the main lift, improving muscle recruitment and strength.

Increased output

The combination of controlled activation and explosive movements leverages PAP to increase power output, allowing you to lift heavier and move more explosively.

Improving travel efficiency

Preparing your muscles reinforces proper movement patterns, reduces the risk of injury, and improves overall lift mechanics.

Be more focused and prepared

Priming prepares your mind and body for your next workout so you can be fully focused and perform at your best.

Preventing injuries

Priming involves gradually increasing intensity and activating key stabilizing muscles to prepare your body to handle the demands of the main lift with proper form, minimizing the risk of muscle strains, sprains, and other injuries.

Primary movement priming examples

squat:

• Activation Drill: Goblet squats at a slow tempo: (3-5 repetitions at a slow tempo for 2-3 sets: lower over 4 seconds, hold at the end for 2 seconds, then push up again)
• Explosive Moves: Vertical Explosive Jumps: (2-3 sets of 3-5 repetitions)

Bench Press:

• Activation Drill: Band Resistance Pull Apart (2-3 sets of 8-12 repetitions focusing on end-range pauses and contractions)
• Explosive Movement: Bent-Over Horizontal Medicine Ball Slams (2-3 sets of 3-5 reps)

Deadlift:

• Activation Drill: Slow tempo controlled dumbbell RDL (2-3 sets of 3-6 tempo reps: 4 seconds to lower, fast to raise)
• Explosive Movement: Kettlebell swings or broad jumps (2-3 sets of 5-8 repetitions)

Overhead Barbell Press:

Pull up:

• Activation Drill: Light controlled tempo TRX rows (2-3 sets of 4-8 tempo reps: 4 seconds to lower, quick to raise)
• Explosive Moves: Vertical medicine ball explosive slams (2-3 sets of 3-5 reps)

Priming Technique Tips

Focus on controls: During activation drills, emphasize slow, controlled movements to fully engage the targeted muscles.

Explode with power: Explosive movements focus on speed and explosiveness, aiming to generate maximum force with each repetition.

Maintain good form: Form is also important in your warm-ups, so make sure you maintain good posture and alignment throughout each movement.

Coding Tips

To effectively incorporate priming into your routine, follow these guidelines:

• Perform 2 to 3 sets. Keep the volume manageable to avoid fatigue before the main lift.
• Activation Person: Stick to 8-12 repetitions, focusing on gently activating but not destroying your stabilizing muscles.
• Explosive Repetition: Perform three to five repetitions of explosive movements, focusing on quality and explosive power.
• rest: Be sure to take adequate rest (30-60 seconds) between sets to maintain intensity and effectiveness.