Donuts! Not the kind you're thinking of.

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Subject: Donuts! Not the kind you're thinking of.

Hi Friend!

I came across this email infographic on post activation potentiation and I thought it'd be a good one to share with those who play sports, those who have kids who play sports, those who train with us and those who train because its fun and useful.

Basically, if you load a movement pattern up with heavy resistance and then do a similar movement pattern with body weight after some rest, you should be able to do the body weight movement much faster and/or explosively.

Example: Jumping.

Jump as high as you can and measure it.

Then do a heavy squat or trap bar deadlift.

Rest 4-12 minutes.

Then jump as high as you can and remeasure the jump.

You should jump higher.

Example #2: Swinging a bat.

Swing a bat as fast as you can.

Then add a weighted donut like the picture above or a weighted bat wrap like in the picture below to the bat. Swing as hard as you can a few times.

Rest.

Swing the unweighted bat again.

You should be able to swing the unweighted bat faster than before.

Example #3: Sprinting Speed

Option 1: Power Cleans

Sprint as fast as you can and time it.

Then do a Barbell power clean or DB Power Clean like we do in boot camp.

Rest 7minutes.

Then sprint as fast as you can again and time it.

You should be faster.

Option 2: Accommodating Resistance with Bands

Sprint as fast as you can and time it.

Then sprint as fast as you can against a resistance band a la what we do in Boot Camp or like Tom Brady's latest instagram video.

Rest

Then sprint as fast as you can again and time it.

You should be faster.

Back in the early 2000's, Post Activation Potentiation was first being talked about and I had no idea what it was. I remember the students were all buzzing about with what the research was showing and they were all testing it in the gym. I didn't really understand it at the time, but I sure could see it was something worth paying attention too.

Just like creatine supplementation, protein powders w/ leucine and training with me (wink) are great advantages for your health, body transformation and performance, so too is learning to take advantage of the Principle of Post Activation Potentiation. It especially has analogies to life. Load up your plate with too much for a period of time, and then take some things off your plate by simplifying and notice how much faster, sharper and stronger you are because of the stress you endured. Shoot, look at parents with newborns and young children. Those kids totally mess with your sleep because of feedings, changes and random wake ups during the night that parents become sleep deprived big time and eventually adapt to this state and find a way to still produce. When the kids start to sleep better, the parents become stronger than they were before, because they found a way to survive and produce anyways.

Always looking for running partners on band day,

Coach Mike

p.s. Happy Memorial Day Weekend!

p.p.s. Enjoy the donuts if you partake and consider a little burn & earn before and after to make some room for them.

p.p.p.s. Sat, June 2 is the Next Measurements & Orientation for Phase 7 beginning, June 11.

Athletes by Alves,321 Walnut St., #263, Newton, Massachusetts 02460, United States

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Subject: Donuts! Not the kind you're thinking of.