Garbisu-Hualde Arkaitz, Santos-Concejero Jordan
Department of Physical Education and Sport, University of the Basque Country UPV/EHU, Vitoria-Gasteiz Spain.
J Hum Kinet. 2021 Mar 31;78:141-150. doi: 10.2478/hukin-2021-0034. eCollection 2021 Mar.
This review aimed to determine the ideal combination of post activation potentiation (PAP) strategies for an improved strength performance. After analysing 202 articles, 15 studies met the inclusion criteria. The findings of this review suggest that a potentiation effect exists as long as a minimum intensity and enough rest are provided. Although intensities of 65% 1RM are sufficient to elicit a potentiation effect, higher effects can be achieved with 85 - 90% 1RM intensities. Similarly, we found that experienced athletes will benefit more from a higher volume bout (1-3 sets), as long as 7-8 minutes of rest are allowed to avoid fatigue.
本综述旨在确定用于改善力量表现的后激活增强（PAP）策略的理想组合。在分析了202篇文章后，有15项研究符合纳入标准。本综述的结果表明，只要提供最低强度和足够的休息时间，就会存在增强效应。虽然65%1RM的强度足以引发增强效应，但85 - 90%1RM的强度可实现更高的效应。同样，我们发现有经验的运动员将从更高组数（1 - 3组）的训练中获益更多，只要允许7 - 8分钟的休息时间以避免疲劳。
