Post-activation potentiation, or PAP, is one of those performance-enhancing training methods that sounds complex but boils down to a simple idea: do something heavy or intense to “prime” your nervous system, then follow it up with something fast and explosive. Think of a heavy set of squats before vertical jumps or sprints. The goal is to temporarily heighten your power output by taking advantage of the body’s short-term neuromuscular response.

But there’s a catch: not everyone gets the same benefit from PAP. And it turns out, how strong you are plays a major role.

What Is Post-Activation Potentiation?

To understand PAP, picture your muscles like a dimmer switch rather than an on/off light. When you lift something heavy, your central nervous system ramps up, sending stronger signals to your muscles. This “priming” can temporarily increase the rate at which your muscles fire, making you more explosive in the minutes that follow.

The effect is short-lived, but it can be powerful if timed correctly. Coaches have used PAP for decades to improve vertical jump height, sprint acceleration, and even bar speed in Olympic lifts. It’s particularly useful in warm-ups before max effort attempts or competition lifts.

However, there’s a delicate balance at play: push too hard with the heavy movement, and you create fatigue instead of potentiation. Time it poorly, and you miss the window of opportunity altogether.

Why Strength Level Matters

Here’s the interesting part: PAP doesn’t work equally for everyone.

A recent study grouped athletes into two categories based on how much they could back squat relative to their body weight. One group squatted more than twice their body weight (strong), while the other could manage between 1.5x and 2x (moderately strong). The results were clear, stronger athletes experienced more pronounced gains from PAP, while the less-strong group saw much smaller benefits, if any at all.

Why does this happen? Stronger individuals typically have more efficient neuromuscular systems. Their bodies are better at producing high levels of force quickly, and they recover faster from the strain of heavy lifts. That means they’re more likely to experience potentiation instead of fatigue when using PAP protocols.

Meanwhile, athletes with lower strength levels are often still developing that neuromuscular efficiency. For them, the heavy lift might create more fatigue than it does potentiation, reducing the effectiveness of the method or nullifying it entirely.

Timing Is Critical

Another important takeaway from the research was the timing between the heavy lift and the explosive movement. The so-called “potentiation window” doesn’t last forever.

If you move too quickly, say, jumping straight into sprints after squatting, you’re likely still fatigued. If you wait too long, the effect dissipates. For the stronger group, the sweet spot seemed to be about 7 to 10 minutes after the initial lift. Anything under five minutes was too soon, especially for those still catching their breath. For less-strong individuals, even longer rest intervals may be required, though at that point, the fatigue may outweigh any performance gain.

This timing nuance makes PAP hard to apply in team settings or high-paced group training, but for one-on-one coaching or individual prep routines, it can be a powerful tool.

Applying This in Your Training

If you’re already strong, squatting 2x your body weight or close to it, PAP could be a game-changer for you. Try pairing heavy compound lifts like squats, deadlifts, or bench presses with explosive movements like jumps, sprints, or medicine ball throws. Rest at least 6–10 minutes between the two, and pay attention to how you feel. If you’re still wiped out, increase the rest period.

On the other hand, if you’re still building foundational strength, PAP might not be the most efficient way to boost your explosiveness. You’ll likely benefit more from simply getting stronger and improving your movement mechanics first. Once your nervous system can handle the strain of heavy lifting without excessive fatigue, PAP will be more useful, and far more effective.

Final Thoughts

PAP isn’t just a gimmick, it’s a legitimate way to increase short-term explosive output. But like most tools, it works best in the hands of those who are ready to use it. If you’re strong, strategic, and patient with timing, you’ll likely see noticeable performance gains. If not, it may be worth focusing on the basics until your body can handle the neurological demands of potentiation.

Strength isn’t just the foundation of movement, it’s also the key to unlocking more advanced training methods like PAP.

Committed to your Strength, Health and Wellness,

Valarie