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Post-Activation Potentiation
Also called: french contrast method, pap, pap warm-up
Definition
Performing a short heavy or explosive set (for example 3-5 jump squats) to prime the muscles via myosin light chain phosphorylation and elevated motor-unit excitability, then resting about 4 minutes for fatigue to clear before a fast footwork drill so each rep is a higher-quality movement pattern. The potentiation window peaks roughly 3-7 minutes after the conditioning set.