POST ACTIVATION POTENTIATION AND COMPLEX TRAINING: THE EFFECT OF MULTIPLE SETS OF HEAVY RESISTANCE EXERCISE ON SUBSEQUENT PLYOMETRIC PERFORMANCE

Abstract

Complex training uses high load resistance training in order to improve the training stimulus of the subsequent plyometric exercise. The mechanisms of complex training have often been described using single sets and associated to post activation potentiation (PAP). However, when traditional complex training exercise is used, the results are equivocal. Therefore, the acute effects of multiple sets of heavy resistance exercise on immediate plyometric performance were investigated. Twelve male, competitive track and field athletes (mean + SD: age 22.5 + 2.0 years, height 185.3 + 6.2 cm, and body mass 85.9 + 6.5 kg) performed a 5 repetition drop counter movement jump (5DCMJ) following a 4 repetition hex bar power jump (4HBPJ) at 70% of their 1 repetition maximum (1RM). Subjects rested for 4 minutes and then repeated the exercise for a total of 3 sets. A control series assessed the effectiveness of net potentiation of the 5DCMJ without a conditioning stimulus. Both the intervention and control series were performed on separate days and counter balanced in order. Contact time (CT), reactive strength index (RSI), flight time (FT), Peak power output (Ppeak), Displacement (HT) and Impulse were recorded using a contact mat. No significant differences were reported for any of the performance measures in the control or intervention series (p > 0.05). This indicates that the complex sets did not heighten neuromuscular activity but caused no decrements in performance either. Therefore, complex training may have organisational advantages of performing a strength and plyometric exercise in the same workout. Increasing the workload per session may evoke greater adaptations in power, but would require further examination.