Effects of different protocols of postactivation performance enhancement on the resistance training performance of physically active men

1
Depa men o Physical Educa ion and Spo ,
Uni e si y o he Basque Coun y UPV/EHU
EFFECTS OF DIFFERENT PROTOCOLS OF POST-
ACTIVATION PERFORMANCE ENHANCEMENT ON
THE RESISTANCE TRAINING PERFORMANCE OF
PHYSICALLY ACTIVE MEN
P esen ed by
A kai z Ga bisu Hualde
Vi o ia-Gas eiz, 2023
2
3
Depa men o Physical Educa ion and Spo ,
Uni e si y o he Basque Coun y UPV/EHU
EFFECTS OF DIFFERENT PROTOCOLS OF POST-
ACTIVATION PERFORMANCE ENHANCEMENT ON
THE RESISTANCE TRAINING PERFORMANCE OF
PHYSICALLY ACTIVE MEN
P esen ed by
A kai z Ga bisu Hualde
Supe ised by:
Jo dan San os Conceje o
Uni e sidad del País Vasco/Euskal He iko Unibe si a ea, UPV/EHU
Vi o ia-Gas eiz, 2023
(cc)2023 ARKAITZ GARBISU HUALDE (cc by 4.0)
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ACKNOWLEDGMENTS
I ha e ne e been b illian s udying, bu I ha e ne e s ood no unde s anding why hings
happen o how hings wo k. So, when I was augh how o sea ch and il e quali y
in o ma ion, I disco e ed a whole wo ld o knowledge a ailable. Fu he mo e, when I
was p oposed o do a hesis, I was exci ed. The e y idea ha I could con ibu e o he
knowledge people looks o all a ound he globe was inc edible. I also had o become
amilia wi h he o he side o esea ching, ejec ion. I was ough a he beginning bu
cla i ying. One o he mos impo an hings I ha e lea ned du ing hese yea s is ha no
ma e how con inced you a e abou some hing, you can s ill be comple ely w ong. These
ou yea s ha e been insane, bu I ha e been su ounded by my amily and iends, and I
would like o dedica e hem some lines be o e I s a my disse a ion.
My mom, Idoia Hualde, augh me ha pa ience and being cold-minded a e wo o he
g ea es i ues a pe son can ha e. Thank you o eaching me ha no e en he g ea es
bo anis can g ow a ee in h ee days.
My dad, Mikel Ga bisu, augh me he impo ance o seeking pe ec ion h ough
discipline and p o essionali y. Thank you o eaching me ha jus because pe ec ion is
impossible, i doesn´ mean we shouldn´ look o i .
My b o he , Oie Ga bisu, augh me ha s aying ocused on some hing is c ucial when
ough imes a i e. Thank you o eminding me why I always walked behind you when
we used o go ekking and climbing.
6
My g andmo he , Sa a I ua e, who has los he mos du ing hese yea s. E en i li e s oke
you ha d, you ha e always been lo ely and suppo i e. Thank you o you uncondi ional
suppo , e en when you did no unde s and wha was going on.
My uncle D . Ja ie O dóñez and my aun Na alia Pe ez-Galdós ha e ne e discou aged
me om lea ning and s udying, e en when his las yea I called hem o ask abou a
comple ely insane idea. Thank you o eaching me ha educa ion is no some hing you
can inish.
My good iend and w i e Ike Sampe eminded me he impo ance o aking hings
easy. Thank you o eaching me ha we li e in an o e ly accele a ed cul u e whe e
p oduc i i y elies mo e on doing some hing as han doing he igh hing in ime.
My gi l iend, Lau a Gu ie ez, who has been wi h me e e y day since I s a ed his
jou ney, who has made me laugh when I mos needed i and who has o ced me o es
when I didn´ wan o. Thank you o eaching me ha no one can pass o e a des oyed
b idge.
Finally, my supe iso D . Jo dan San os Conceje o, i i was no o you, I would ha e
d opped ou o college du ing he 3 d yea . Thank you o eaching me ha being a scien is
is an a i ude, no a job.

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We´ e a anged a global ci iliza ion in which mos c ucial elemen s p o oundly depend
on science and echnology. We ha e also a anged hings so ha almos no one
unde s ands science and echnology.
This is a p esc ip ion o disas e . We migh ge away wi h i o a while, bu soone o
la e his combus ible mix u e o igno ance and powe is going o blow up in ou aces.
Ca l Sagan – The demon-haun ed wo ld: science as a candle in he da k
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SCIENTIFIC CONTRIBUTIONS
Pee - e iewed publica ions
S udy 1:
Ga bisu-Hualde, A., & San os-Conceje o, J. (2021). Pos -Ac i a ion Po en ia ion in
S eng h T aining: A Sys ema ic Re iew o he Scien i ic Li e a u e. Jou nal o Human
Kine ics, 78(1), 141-150.
Quali y indica o s: ISI-JCR Impac ac o : 2.923. 42/87 (Q2) SPORT SCIENCES 2021
S udy 2:
Ga bisu-Hualde, A., Gu ie ez, L., Fe nández-Peña, E., & San os-Conceje o, J. (2023).
In e mi en Volun a y Isome ic Con ac ions E ec s on Pe o mance Enhancemen and
S icking Region Kinema ics in he Bench P ess. Jou nal o Human Kine ics, 87(1), 105-
117.
Quali y indica o s: ISI-JCR Impac ac o : 2.923. 42/88 (Q2) SPORT SCIENCES 2022
S udy 3:
Ga bisu-Hualde, A., Gu ie ez, L., & San os-Conceje o, J. (2023). Pos -Ac i a ion
Pe o mance Enhancemen as a s a egy o imp o e bench p ess pe o mance o oli ional
ailu e. Jou nal o Human Kine ics, 88(1), epub ahead o p in .
Quali y indica o s: ISI-JCR Impac ac o : 2.923. 42/88 (Q2) SPORT SCIENCES 2022
10
Cong ess communica ions
O al p esen a ion:
E ec os de las con acciones isomé icas olun a ias in e mi en es en el endimien o y
la cinemá ica de la egión de es ancamien o en el p ess de banca
X Jo nadas In e nacionales de la Sociedad Española de Medicina del Depo e (Badajoz,
Spain); F om 25/11/2022 o 26/11/2022
O he s
Ex e nal e iewe o a s udy on he opic o he Resea ch Qua e ly o Exe cise and
Spo
Ex e nal e iewe o a s udy on he opic o he Jou nal o Human Kine ics
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RESUMEN
El en enamien o de ue za ha ganado una no able popula idad en los úl imos años. Es e
c ecien e in e és po los depo es elacionados con la ue za, como el powe li ing, la
hal e o ilia o el cul u ismo, ha aumen ado el núme o de compe ido es y en enado es.
Dado que la unción p incipal de los en enado es es mejo a el endimien o de sus a le as,
se han es udiado a ias es a egias, como la mejo a del endimien o pos -ac i ación
(PAPE). La PAPE se ha u ilizado comúnmen e como una es a egia pa a mejo a la
p oducción de ue za olun a ia de mane a aguda. No deben con undi se los é minos
PAPE y po enciación pos -ac i ación (PAP), ya que exis en cie as di e encias: (i) la
necesidad de una con i mación inducida eléc icamen e en el caso de PAP y (ii) el pe il
de iempo-po enciación. En es e sen ido, la PAP iene una ida más co a (~4-5 minu os),
mien as que la PAPE puede du a has a 20 minu os. La PAPE ha ganado una no o ia
popula idad en depo es que se basan en la po encia debido a su capacidad pa a mejo a
la asa de desa ollo de ue za de mane a aguda median e p o ocolos que siguen di e en es
es a egias. En e esas es a egias, podemos encon a p o ocolos con ca gas muy
a iadas, como ca gas óp imas pa a la po encia (op imal powe load), ca gas medias e
incluso p o ocolos basados en con acciones pliomé icas. Es os p o ocolos de PAPE son
especialmen e ú iles cuando se a a de mejo a el endimien o en a eas depo i as de
ca ga submáxima, como pueden se el sp in , el sal o o los lanzamien os.
O o ac o impo an e que ienen en cuen a los en enado es es la egión de
es ancamien o. Es e é mino hace e e encia a la egión del le an amien o donde se puede
alla du an e el en enamien o o la compe ición. Se de ine como la egión en e el p ime
pico máximo de elocidad y el pico mínimo de elocidad du an e la ase ascenden e de

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un le an amien o. La causa del enómeno pa ece se una des en aja mecánica del g upo
muscula más débil in oluc ado. Es a egión es al amen e indi idual ya que depende de
la can idad de masa muscula del pa icipan e y cómo es á dis ibuida, el g ado de
expe iencia del indi iduo en el pa ón mo o que se es ea y la o ma a icula y longi ud
ósea del pa icipan e. Se han adop ado di e en es es a egias pa a comba i la egión de
es ancamien o, que podemos clasi ica en es a egias a la go plazo (como el
en enamien o especí ico) o a co o plazo (donde la PAPE pod ía se ú il).
Po an o, los p opósi os p incipales de es a esis ue on: (i) obse a si una es a egia
pa a mejo a el endimien o de o ma aguda (es deci , PAPE) es e ec i a sob e la
cinemá ica y las ca ac e ís icas de la egión de es ancamien o, (ii) compa a di e en es
p o ocolos de PAPE basados en di e en es egímenes de con acción y (iii) es udia si un
p o ocolo de PAPE puede mejo a el olumen de en enamien o de ue za.
La esis comienza con una e isión sis emá ica de la li e a u a cien í ica, cuyo obje i o es
de e mina la combinación ideal pa a un p o ocolo de Po enciación Pos -Ac i ación ca a
a mejo a el endimien o. Realizamos una búsqueda bibliog á ica en oc ub e de 2020
(PubMed y Scopus) de a ículos de in es igación o iginales. Después de analiza 202
esul ados, solo se incluye on los es udios que cumplie on con los siguien es c i e ios de
inclusión: a) la edad de los suje os e a en e 18 y 30 años; b) los es udios analiza on
le an ado es expe imen ados; c) la Po enciación Pos -Ac i ación se es udió en depo es
con al os equisi os de la asa de desa ollo de la ue za; d) el p o ocolo de po enciación
se ealizó con eje cicios con ba a; e) la e aluación p e ia y pos e io se ealizó con un
eje cicio de ue za, sal o e ical o simila (es deci , un squa jump, sal o en
con amo imien o o d op jump). Solo se selecciona on es udios e isados po pa es
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esc i os en inglés. Diecisie e es udios cumplie on con los c i e ios de inclusión, diez
enían un ni el de e idencia 1b (ensayos con olados alea o ios de buena calidad) y los 7
es an es enían un ni el de e idencia 2b según la escala de ni el de e idencia de Ox o d.
De acue do con los esul ados, incluso si se pueden usa di e en es p o ocolos pa a log a
la PAP, pa ece que las in ensidades más al as inducen una mayo mejo a del endimien o.
Más p ecisamen e, pa ecía que (i) los le an ado es expe imen ados se bene ician más que
sus compañe os sin expe iencia, (ii) las in ensidades al as b indan mejo es esul ados, y
(iii) los in e alos de descanso de 7-8 minu os pa ecen ap opiados.
Basándonos en esos esul ados, in en amos compa a un p o ocolo de PAPE basado en
un égimen de con acción di e en e con un p o ocolo de PAPE adicional de al a
in ensidad. El es udio u o como obje i o analiza el papel de un p o ocolo de PAPE de
con acción isomé ica máxima en el endimien o y sus e ec os en la cinemá ica de la
egión de es ancamien o en compa ación con un p o ocolo de PAPE adicional. Pa a ello,
se eclu a on ein iuna pe sonas (edad 26.4 ± 5.4 años) que ealiza on dos sesiones
expe imen ales: una consis ía en ealiza una se ie de una única epe ición en p ess de
banca plano con el 93% del 1RM (conside ado un p o ocolo adicional pa a induci
PAPE) y o a sesión que consis ía en ealiza 15 con acciones isomé icas olun a ias
máximas en la egión de es ancamien o de 1 segundo de du ación, con 1 segundo de
descanso en e con acciones. Los da os analizados incluían la elocidad de p opulsión
media de la egión p e-es ancamien o, el p ime pico máximo de elocidad y el p ime
pico mínimo de elocidad. Solo el p o ocolo isomé ico de PAPE mejo ó el endimien o
en la egión de p e-es ancamien o ( elocidad media desde el inicio del le an amien o
has a el p ime pico máximo de elocidad) (p < 0.001; ES = 0.67, e ec o mode ado),
elocidad en el p ime pico máximo (p = 0.005; ES = 0.71, e ec o mode ado) y en el
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p ime pico mínimo (p = 0.025; ES = 0.38, e ec o pequeño). Los hallazgos de es e es udio
sugie en que un p o ocolo de PAPE isomé ico de al a in ensidad mejo a la cinemá ica de
la egión de es ancamien o y de la egión p e ia al es ancamien o, lo que ayuda al
le an ado a supe a el le an amien o. Es a mejo a es especialmen e e iden e en el p ime
pe iodo de la subida, p e io a la egión de es ancamien o, mejo ando el p ime pico
máximo de elocidad después del p o ocolo isomé ico. Es o iene como esul ado la
ob ención de mayo impulso, acili ando así el paso po la egión de es ancamien o y
cambiando el pe il elocidad- iempo.
Como los p o ocolos de PAPE suelen usa se en a eas con ca ga submáxima o a eas
explosi as, a amos de p oba si un p o ocolo de PAPE es ú il cuando se a a de mejo a
el olumen de en enamien o. Es e úl imo es udio u o como obje i o analiza la
in luencia de un p o ocolo de PAPE en el endimien o de p ess de banca en una se ie de
en enamien o al allo muscula en indi iduos en enados en compa ación con un g upo
con ol sin p o ocolo de PAPE. Reclu amos ca o ce pa icipan es con al menos 2 años de
expe iencia en en enamien o de ue za (edad 24.57 ± 2.7 años; masa co po al 77.47 ±
12.2 kg; al u a 174.21 ± 7.4 cm 1 epe ición máxima en p ess de banca con aga e medio
(1RM): 101.6 ± 25.8 kg), de los cuales 14 comple a on el p o ocolo de con ol y 12 el
expe imen al. En el g upo que ealizó un p o ocolo de PAPE, los pa icipan es ealiza on
más epe iciones que en la condición con ol (p=0.008; ES=0.5, e ec o pequeño), su
úl ima epe ición ue más len a (p=0.02; ES=0.52, e ec o pequeño) y u ie on una mayo
pé dida de elocidad (p=0.004; ES=0.75, e ec o mode ado). Los esul ados de es e
es udio sugie en que ealiza un p o ocolo de PAPE adicional an es de una se ie al allo
pod ía hace que el a le a sea más esis en e a la a iga en a eas de la ga du ación, lo que
pod ía esul a en una po encial o ma de mejo a el olumen de en enamien o. La
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can idad de abajo ealizado po sesión, en endido como núme o de se ies o como
onelaje (se ies x epe iciones x kilog amos) es á elacionado con la can idad de masa
muscula ganada. Po lo an o, si la PAPE mejo a el núme o de epe iciones has a el allo
concén ico, el onelaje po sesión aumen a ía, y lo mismo pod ía ocu i con la
hipe o ia muscula . Puede asumi se que esa hipo é ica mejo a en la hipe o ia muscula
se debe a una ensión mecánica mayo en la úl ima epe ición y al mayo núme o de
epe iciones ealizadas. Sin emba go, el es udio se ealizó con una sola se ie, pe o no se
p obó el e ec o de es a se ie y su a iga en pos e io es se ies.
La p incipal conclusión de es a esis ue que exis e un dis anciamien o en e la ciencia y
la p ác ica, ya que los p o ocolos que se u ilizan habi ualmen e no son e ec i os en los
con ex os comúnmen e usados (es deci , sesiones de ue za máxima o compe iciones de
powe li ing). Los p o ocolos al e na i os (como los p o ocolos isomé icos) son más
adecuados pa a esas si uaciones, ya que las lige as mejo as en la cinemá ica de la egión
de es ancamien o pueden se c uciales cuando se iene éxi o en un in en o de 1RM. En
cuan o a los p o ocolos de PAPE adicionales de al a in ensidad, deben usa se
p incipalmen e en a eas de ca ga submáxima, donde combinados con un in e alo de
descanso adecuado pueden b inda cla os bene icios.
Palab as cla e: Po enciación Pos -Ac i ación; mejo a del endimien o pos -ac i ación;
Región de es ancamien o; powe li ing; AMRAP; allo muscula ; en enamien o de
ue za; olumen de en enamien o; ue za isomé ica
22

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LIST OF SYMBOLS AND ABBREVIATIONS
PAPE: Pos -Ac i a ion Pe o mance Enhancemen
ATP: Adenosine T iphospha e
PAP: Pos -Ac i a ion Po en ia ion
CA: Condi ioning Ac i i y
1RM: 1 Repe i ion Maximum
ROM: Range o Mo ion
min: minu es
Ca2+: Calcium ions
MLCK: Myosin Ligh Chain Kinase
S1: Sub agmen 1
S2: Sub agmen 2
mM: millimola
KCl: Po assium chlo ide
CAD: Ca aly ic Domain
CD: Con e e Domain
LD: Le e Domain
nm: nanome e!
A1: Low ene gy s a e
A2: High ene gy s a e
"
G: Basic ee ene gy change
"
H: Change in en halpy
T
"
S: T s ands o empe a u e;
"
S s ands o en opy change
MVC: Maximal Volun a y Con ac ion
SERCA: Sa co/Endoplasmic Re iculum Ca2+-ATPase
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#
: Pi
"
P: P essu e change
4: Radius o he ou h powe
η: Viscosi y
l: leng h
F: Blood low
F hickness: Comp essi e o ce upon he muscle
F adial: Fo ce in he adial di ec ion caused by F hickness
CMJ: Coun e Mo emen jump
CPX: Complex
CPX – CNT: Con as complex
CPX – DT: Descending complex
CPX – AT: Ascending complex
CPX – FCNT: F ench complex
RFD: Ra e o Fo ce De elopmen
Vs.: Ve sus
PPA: Po enciación-Pos Ac i ación
PED o: Physio he apy E idence Da abase scale
RCT: Randomised Con olled T ials
BPM: Bea s Pe Minu e
RPE: Ra e o Pe cei ed Exe ion
Vmax: Maximum eloci y
Vmin: Minimum eloci y
Vmax peak: Maximum peak eloci y
Vmin peak: Minimum peak eloci y
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ISO: Isome ic condi ioning p o ocol
TRAD: T adi ional condi ioning p o ocol
MVIC: Maximal Volun a y Isome ic Con ac ion
ANOVA: Analysis o Va iance
ES: E ec Size
CI: Con idence In e al
s
2: a iance o he esponse a iable
1-
b
: s a is ical powe
a
: alpha le el
CON: Con ol condi ion
SD: S anda d de ia ion
η2: E a-squa ed, used in s a is ics as an index o he p opo ion o a iance
RPD: Ra e o Powe De elopmen
p: Signi icance le el. S a is ical measu e used o alida e a hypo hesis.
EMG: Elec omyog aphy
F: Fo ce
m: Mass
a: accele a ion
Vmax1: Fi s maximum peak in eloci y
m·s-1: me e pe second
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4.1.3 Cha ac e is ics o he Pa icipan s ............................................................................................ 97
4.1.4 S udies ma ching olume load .................................................................................................. 99
4.1.5 S udies no ma ching olume load ......................................................................................... 101
4.2 Publica ion 2: In e mi en Volun a y Isome ic Con ac ions E ec s on Pe o mance
Enhancemen and S icking Region Kinema ics in he Bench P ess ............................... 104
4.2.1 Kinema ics o he s icking egion ........................................................................................... 104
4.2.2 Mean eloci y changes and RPE ............................................................................................ 107
4.3 Publica ion 3: Pos -Ac i a ion Pe o mance Enhancemen as a s a egy o imp o e
bench p ess pe o mance o oli ional ailu e .................................................................. 109
5. DISCUSSION .......................................................................................................... 113
5.1 Publica ion 1: Pos -ac i a ion po en ia ion in s eng h aining: A sys ema ic e iew
o he scien i ic li e a u e .................................................................................................... 113
5.2 Publica ion 2: In e mi en Volun a y Isome ic Con ac ions E ec s on Pe o mance
Enhancemen and S icking Region Kinema ics in he Bench P ess ............................... 115
5.3 Publica ion 3: Pos -Ac i a ion Pe o mance Enhancemen as a s a egy o imp o e
bench p ess pe o mance o oli ional ailu e .................................................................. 119
5.4 Gene al Discussion ........................................................................................................ 121
5.4.1 Gene al concep s .................................................................................................................... 121
5.4.2 PAPE p o ocols o hea y li ing ........................................................................................... 126
5.4.3 Isome ic PAPE and hea y li ing .......................................................................................... 129
6. LIMITATIONS & FUTURE RESEARCH ............................................................ 137
6.1 Limi a ions ..................................................................................................................... 137
6.2 Fu u e esea ch ............................................................................................................. 137
7. CONCLUSIONS ...................................................................................................... 141
7.1 Conclusions .................................................................................................................... 141

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7.2 Conclusiones .................................................................................................................. 143
8. REFERENCES ........................................................................................................ 149
9. ADDENDUMS ......................................................................................................... 163
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1
INTRODUCTION
E´e o a u h ha ha h a alsehood´s ace
Ough one o close his lips as bes as he can,
Fo , hough one aul less be, i b ings him shame
Dan e Alighie i – In e no XVI (124-126)
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1. INTRODUCTION
1.1 Gene al In oduc ion o he Topic
This hesis s udies he e ec o a no el and di e en p o ocol o pos -ac i a ion
pe o mance enhancemen (PAPE) in he pe o mance and kinema ics o he s icking
egion o he bench p ess and he e ec s o he PAPE on aining olume. The 3 published
s udies1–3 s a wi h a e iew o he scien i ic li e a u e o es ablish wha is ecommended
by expe s and coaches in he ield1. The pu pose o ha p e ious li e a u e sea ch was
based on he b oad spec um o a ailable p o ocols and es ime ecommenda ions.
The second s udy2 hen examined he e ec i eness o an isome ic PAPE p o ocol in
pe o mance based on p e ious li e a u e4,5. As new p o ocols wi h di e en con ac ion
egimes ha e been p oposed6 and p e ious li e a u e sugges ed he e ec i eness o
isome ic con ac ions as po en ia ion s imuli 4,5, he in en ion o his s udy was o p o e
he e icacy o hose isome ic p o ocols in ield condi ions. Thus, a common exe cise
was es ed, he ba bell bench p ess7, wi h an isome ic con ac ion p o ocol, 15 maximal
olun a y con ac ions o 1 second wi h 1 second es in e spe sed. Sho ly, we disco e ed
ha 15 maximal con ac ions in e spe sed wi h 1 second es esul ed in an e ec i e
po en ia ion s imulus.
Finally, he hi d s udy3 analysed he e ec o a adi ional PAPE p o ocol on a ask o
ailu e in he bench p ess, as a possible mechanism o enhance aining olume and
maximise muscle mass gains. In his wi hin-subjec s udy, pa icipan s pe o med he
con ol and expe imen al condi ions in a andomised o de . In bo h condi ions
38
pa icipan s pe o med a ask o oli ional ailu e wi h he 80% o hei 1RM in he bench
p ess, bu in he expe imen al condi ion hey pe o med a adi ional PAPE p o ocol p io
o he ask o ailu e. Resul s indica e ha PAPE could be a use ul ool o imp o e
pe o mance in submaximal in ensi y asks, imp o ing pe o med olume. Bu , be o e
s a ing in o much o wha is desc ibed abo e, some impo an and ecu en e ms a e
de ined in he ollowing sec ion.
1.2 Backg ound and De ini ions
Resis ance aining has gained popula i y o e he yea s as i s bene i s 8–10 and muscle
issue´s bene i s11–13 o heal h ha e been unmasked. Also, he popula i y o s eng h
compe i ions (such as s ongman, weigh li ing, and powe li ing compe i ions) and
physique shows (such as bodybuilding) ha e inc eased exponen ially. In an eage ness o
apid muscle mass gain, some basic concep s o esis ance aining a e de alua ed, such
as he impo ance o a p ope wa m-up. Wa ming up p epa es he whole sys em o wha
is coming du ing he aining session aising body empe a u e (inc easing Adenosine
T iphospha e -ATP- u no e , muscle ib e unc ionali y, c oss-b idge cycling, and
conduc ion eloci y) and hus, being able o achie e he bes pe o mance possible14.
The e a e plen y o p o ocols a ailable, such as passi e body empe a u e aises,
plyome ics, low olume, and hea y esis ance aining bou s, mobili y d ills, pos -
ac i a ion po en ia ion and so on14. B ie ly said, wa ming up p epa es he body o he
s ess bou ha aining supposes.
Once he wa m-up is pe o med, we a e eady o ain. I is known ha in o de o adap ,
we mus pu ou bodies unde a con olled amoun o s ess15–17, which has been

39
pos ula ed bo h in he gene al adap a ion synd ome 15 and in he subsequen i ness-
a igue model17. To s anda dise aining bou s and a igue managemen , and consequen ly
he applied s ess, se e al quan i ica ion me hods ha e been p oposed. One o hose
me hods is he measu emen o he mean p opulsi e eloci y (in m·s-1) and he eloci y
loss (exp essed in m·s-1 o by a pe cen age) o he li 18. When a se is pe o med eally
close o muscle ailu e, he eloci y- ime ela ionship o he li changes, and a zone
known as s icking egion appea s19,20. I is well known ha aining o ailu e leads o
g ea e s ess han no aining o ailu e21. Ne e heless, whene e he objec i e is o
imp o e pe o mance pe se o o imp o e pe o mance o gain muscle mass, aining
nea o muscle ailu e is needed o op imise gains22,23 , bu should be wisely
pe iodised21,24. The close o ailu e, he highe he p oduced a igue 25,26. As highe
olumes seem o b ing mo e gains27,28 , i seems in elligen app oaching ailu e bu ying
no o de imen he o al amoun o olume ha we a e capable o ole a e. In his way,
esis ance aining should be execu ed always unde he supe ision o a p o essional, o
a leas , ollowing some good, e idence-based, and s uc u ed guidelines.
As e idence seems solid agains aining sys ema ically o ailu e, whe he you a e an
expe imen ed o no ice li e , i seems easonable o op imise he wa ming up s a egy o
a oid ailu e du ing li ing. As men ioned ea lie , se e al s a egies a e a ailable, bu his
hesis ocuses on he e ec s o he pos -ac i a ion pe o mance enhancemen on he
s icking egion kinema ics.
40
1.2.1. Pos -Ac i a ion Po en ia ion o Pos -Ac i a ion Pe o mance Enhancemen ?
1.2.1.1 B ie de ini ion
Bo h Pos -Ac i a ion Po en ia ion (PAP) and PAPE e e o an imp o ed con ac ile
capaci y o a muscle a e an in ense bou o exe cise, known as condi ioning ac i i y
(CA). This is, a e an in ense bou o exe cise he muscle issue has an imp o ed capaci y
o exe o ce olun a ily o a gi en s imulus o agains a gi en esis ance. The main
di e ence be ween PAP and PAPE is ha o con i m he p esence o he i s one, elec ic
s imula ion is used, while he e m PAPE is used when con i ma ion ia elec ic
s imula ion is no ca ied ou 29 .
The condi ioning ac i i y mus accomplish some equi emen s o p oduce an
imp o emen in pe o mance:
a) The e mus be a biomechanical simila i y be ween condi ioning ac i i y and he
es ed mo emen 1
b) A minimum in ensi y is needed, achie ed using ei he high-load and low- eloci y
exe cises o ligh -load and high- eloci y exe cises30. When high-load and low-
eloci y p o ocols a e used, excessi e p oximi y o muscle ailu e mus be
a oided, as high a igue is p oduced21,24.
c) Reco e y be ween condi ioning ac i i y and he es ed mo emen is o u mos
impo ance. In his way, s onge indi iduals can bene i om sho e es
in e als (5-7 mins) han non- ained o weake indi iduals (>8 mins)31. In
addi ion, i seems ha sel -selec ed es in e als adjus well o each one´s needs32.
41
The mechanisms behind PAPE a e no ully elucida ed. In he beginning, he
phospho yla ion o he egula o y ligh chain o myosin was p oposed as he unde lying
mechanism (as in he case o PAP), bu disc epancies in he occu ing ime we e ound.
This led o he c ea ion o new e ms and he p oposal o new mechanisms.
1.2.1.2. His o y o Pos -Ac i a ion Po en ia ion
Fi s in es iga ions alking abou a opic ela ed o pos -ac i a ion po en ia ion (PAP) go
back o he ea ly XX cen u y, whe e Lee33 s udied in mo e de ail wha desc ibed
Bowdi ch in 1867. In his s udy, Lee desc ibed wha he eppe was, o , in English, he
s ai case po en ia ion. This s ai case po en ia ion is based on he achie emen o be e
muscle con ac ion a e he applica ion o epea ed low- equency s imula ions as
condi ioning ac i i y o s imulus. La e in ha cen u y, in 1937, he e m pos - e anic
po en ia ion34 was bo n, which e e s o an obse ed augmen a ion o he ension
p oduced by a ib e a e e anic con ac ion. Finally, in 1976 Bu ke e al. (1976)35
in oduced he e m pos -ac i a ion po en ia ion (PAP), whe e hey used equencies and
numbe o pulses mo e simila o wha ou body can achie e physiologically. This
es ablished a well-ma ked di e ence be ween pos - e anic po en ia ion and PAP.
Nowadays, is commonly accep ed ha PAP is con i med when an ampli ude in wi ch
con ac ion is measu ed (a wi ch is he con ac ile esponse o a single elec ical s imulus
applied di ec ly o he muscle o he mo o ne e). Thus, PAP needs o elec ically e oked
e i ica ion, bu his seldom happens. This is one o he easons why he e m Pos -
Ac i a ion Pe o mance Enhancemen (PAPE) was p oposed, which e e s o a
pe o mance enhancemen p oduced by a olun a y ac ion (like PAP), bu wi h no wi ch
42
e i ica ion29 . This p oblema ic will be u he discussed in “ he con using axonomy
p oblem” sec ion.
1.2.1.3 The di e si y o PAPE p o ocols
Nume ous PAPE p o ocols ha e seen he ligh o e he las yea s wi h he in en ion o
imp o ing acu e pe o mance in esis ance aining. The mos common p o ocol ha can
be seen in almos e e y gym is a high-in ensi y and low- eloci y p o ocol, whe e a nea
maximal li is pe o med. Fo his ype o p o ocols, a hea y se o one epe i ion is
pe o med be o e he e ec i e wo k o he aining session i sel , looking o imp o ed
pe o mance in ha exe cise. This “hea y se ” is usually pe o med be ween 93-100% o
he one epe i ion maximum (1RM), and equen ly, his epe i ion eaches ailu e and
elies on he help ha a spo e ( he pe son aking ca e o he pa icipan no ge ing hu
du ing he aining session) gi es o ha ainee. This usual p o ocol o PAPE eminds
us he “ o ced epe i ions” ad anced aining me hod o hype ophy36, which elies on
eaching ailu e and ge ing help o pe o m some mo e epe i ions. While he o ced
epe i ions me hod could be in e es ing o achie e muscle hype ophy when p esc ibed
wisely, hey a e no o achie e PAPE, as acu e a igue is mo e han needed and could
unde pin he bene i s. Anyway, he use o his p o ocol is de i ed om a misin e p e a ion
o scien i ic wo k behind.
When applied co ec ly, his high-in ensi y and low- eloci y p o ocol should be ela i ely
nea o, bu no each ailu e1. This is based on he i ness- a igue model17, which usually
is applied in he long e m, bu no hing seems o sugges ha i canno be used o sho -
e m o acu e adap a ions as PAPE. Acco ding o his model, he highe he applied
49
I. Two o mo e condi ions mus be compa ed
II. Subjec s mus ha e ma ked expe ience in he pe o med ask. I hey do no ha e
expe ience, amilia isa ion is c ucial, as he lea ning e ec could lead o
misin e p e a ions o esul s.
III. Condi ioning p o ocols should be applied in andom o de
IV. I possible, a double-blind app oach should be conside ed. As he esea che
canno be blinded, i is impo an ha subjec s do no know wha p o ocol hey a e
going o un, and is o u e mos impo ance ha hey do no know wha
esea che s expec o he p o ocol, as esul s could be biased
Is wo h men ioning ha MacIn osh e al. (2012)29 highligh he impo ance o
moni o ing body empe a u e whene e possible o be able o dis inguish e ec s caused
by PAP/PAPE o by he empe a u e aise i sel 14,70.
Blaze ich and Babaul 59 men ion some possible mechanisms o explain PAPE´s ime
cou se, such as inc eased wa e low in o he muscle cell, which could lead o imp o ed
Ca2+ sensi i i y, which ul ima ely leads o an augmen o a e o o ce de elopmen . As a
ma e o ac , Sugi e al. (2013)71 s a ed ha in condi ions o low ionic s eng h (low
concen a ion o ions in a solu ion), muscle ib es could exe highe o ces han compa ed
o hose condi ions o highe ionic s eng h (50mM and 170mM KCl espec i ely), e en
i maximum unloaded sho ening eloci y emained unchanged. They a ibu ed he
imp o emen o o ce o an ampli ica ion o he o ce exe ed by e e y myosin head
(inc easing wo old) a he han o he quan i y o o med c ossed b idges. In a la e s udy
by he same g oup72 an elec on mic oscope combined wi h an en i onmen al gas
chambe was used o assess mo e accu a ely myosin´s powe s oke mobili y. Sho ly, he

50
myosin head can be di ided in o he ollowing pa s: (i) The ca aly ic domain (CAD) ha
has a p oximal ( espec o he myosin backbone) and a dis al pa , (ii) he con e e
domain (CD) and (iii) he le e domain (LD), which is bound o he Sub agmen 2 (S2)
o he myosin (Figu e 1).
Figu e 1. Rep esen a ion o he myosin head and i s pa s. CAD: Ca aly ic domain; 1: Binding si e o an ibody 1, CAD
dis al pa espec o he myosin backbone; 2: Binding si e o an ibody 2, CAD p oximal pa espec o he myosin
backbone; CD: Con e e domain; LD: Le e domain; S2: myosin sub agmen 2. Adap ed om Sugi e al. (2015)72
In his s udy72, esea che s showed ha unde no mal condi ions, he dis al po ion o
CAD pe o med a powe s oke o 3.3 ± 0.2 nm (n = 732) and he p oximal egion o
CAD 2.5 ± 0.1 nm (n = 613), while in low ionic s eng h condi ion, he dis al po ion o
CAD pe o med a powe s oke o 4.4 ± 0.1 nm (n = 361) and he p oximal po ion 4.3 ±
0.2 nm (n = 305). This inc emen in he pe o med powe s oke is in line wi h he
hypo hesis ha in low ionic s eng h condi ions he imp o ed o ce is due o he
51
augmen a ion o o ce pe myosin head a he han o he numbe o c oss-b idges o med.
Ne e heless, he acc e ion o wa e con en inside muscle cells (also known as cell
swelling) is p oduced a e an in ense bou o esis ance aining23 o by augmen ed blood
pe usion, so u he esea ch is needed o know i he minimal cell swelling ha a wa m-
up p oduces could be e ec i e o imp o e he o ce exe ed by each myosin head.
Ano he p omising mechanism o explain he elusi e mechanism behind PAPE is muscle
empe a u e. Decos e e al. (2005)73 s udied he e ec o di e en empe a u es o e he
wo king s oke o ac in-myosin. In his s udy, he wo king s oke was di ided in o ou
phases:
I. Phase 1 is a change in leng h due o he elas ic componen s o he sa come e
II. Phase 2 is he sho ening di ec ly p oduced by he wo king s oke
III. Phase 3 is he educ ion o sho ening eloci y due o de achmen and
ea achmen o he myosin head along he ac in ilamen
IV. Phase 4 Final sho ening a cons an eloci y due o s eady-s a e
de achmen /a achmen o myosin heads
In hei s udy, Decos e e al. (2005)73 ound ha wi h inc easing empe a u e phases 2
and 4 we e as e , while phase 3 was sho e . Addi ionally, hey ound ha bo h passi e
and ac i e elemen s o he sa come e we e s ained in p opo ion o o ce, poin ing o a
ise in o ce pe myosin head as he eason why he inc ease in empe a u e p oduces
mo e o ce. This augmen ed o ce pe myosin head could be due o a highe quan i y o
myosin heads in a high ene gy s a e. Au ho s p opose ha he inc ease in empe a u e
p o okes a lowe ing o basic ee ene gy, acili a ing he ansi ion o myosin heads om
52
a low ene gy s a e (A1) o a high ene gy s a e (A2). The lowe ing in basic ee ene gy
makes he eac ion happen easie o e en spon aneously (DG = DH - TDS; his esul s in
DG > 0), making i easie o myosin heads o achie e he high ene gy s a e. Bu he
p incipal limi a ion o his s udy is ha he empe a u es hey use a e e y low (be ween
2ºC – 17ºC), which makes he esul s di icul o ex apola e o physiological condi ions,
e en i i shows ha empe a u e could play an impo an ole.
In addi ion, he ole o empe a u e in muscle con ac ion was ecen ly add essed by
Rod igues e al. (2022)74 in hei e iew. In his s udy a e men ioned wo u he s udies,
one by Racinais e al. (2017)75 whe e pa icipan s imp o ed hei maximal olun a y
con ac ion (MVC) and ano he s udy by Go o e al. (2011)76 whe e pa icipan s imp o ed
hei muscle mass. I would like o highligh some poin s he e. Fi s , in Racinais e al.
(2017)75 he e is no desc ip ion o pa icipan s´ expe ience le el in s eng h aining, so
possibly hey could be no ices. In Go o e al. (2011)76 pa icipan s do no p ac ice se ious
o compe i i e le el spo , only ec ea ionally. Also, in his las s udy, muscle mass is
augmen ed, bu muscle mass augmen a ion and imp o emen o unc ional hype ophy
a e no he same, as he main objec i e o any esis ance aining plan is o seek an
augmen a ion o con ac ile p o ein quan i y52. Finally, is wo h men ioning ha bo h
s udies alk abou passi e hea ing p o ocols, which helps us unde s and he po en ial
in e es s o s udying empe a u e e ec on pe o mance, bu esul s should be aken
ca e ully, as passi e hea ing p o ocols a e long and no applicable in ield condi ions (1h
/ day o e 11 days75 and 8h /day, 4 days /week o e 10 weeks76 ).
Lea ing aside long- e m empe a u e aise´s po en ial bene i s, Rod igues e al. (2022)74
ocus he es o he e iew on he acu e e ec s o empe a u e aises. They de end ha
53
empe a u e aises imp o es hal - elaxa ion ime o he con ac ile appa a us, which
would be caused by he imp o ed kinema ics o Ca2+, as sugges ed by he imp o ed
ac i i y in he Sa co/Endoplasmic e iculum Ca2+-ATPase (SERCA), ha has as he main
unc ion o anspo Ca2+ om cy osol back o he sa coplasmic e iculum61.
Wa e and empe a u e seem wo p omising mechanisms o PAPE, bu could hey be
ela ed somehow? Could hey be wo sides o he same coin?
The e iew by Rod igues e al. (2022)74 ollows exposing ha empe a u e aises can
cause blood pe usion by an inc eased libe a ion o adenosine iphospha e (ATP), which
ac s as a asodila o . When asodila ion occu s, blood low inc eases ollowing
Poiseuille´s law61, which s a es ha :
$=#·"'·(!
8·*·+
He e we can see ha i p essu e di e ence (
"
P), iscosi y (η), and leng h (l) a e kep
cons an , blood low (F) will inc ease p opo ionally o he ou h powe o he adius o
he blood essel ( 4). This augmen ed low is due o he lamina low o he blood when
he adius inc eases. In small essels, all he blood inside causes ic ion agains he
essel´s walls, while inc easing he blood essel´s adius inc eases he amoun o blood
ha can ge inside. I mo e blood ge s inside he essel, only he ou e mos laye o blood
will cause ic ion agains he blood essel´s wall and he cen e mos laye will ci cula e
as e (which is known as lamina low pa abolic eloci y p o ile)61,77,78.
54
This augmen ed blood low due o asodila ion inc eases in amuscula wa e con en ,
which leads us again o Sugi e al. (2013; 2015)71,72 , bu s ill we do no know why i
happens. The answe could be in he s udies by Eng e al. (2018)79 and Eng & Robe s
(2018)80.
In hei s udies, Eng e al. (2018)79 and Eng & Robe s (2018)80 s a e ha due o he
iso olume ic p ope y o he muscle ib e, when i con ac s, i can be de o med in any
di ec ion o hogonal o he line o ac ion. When McKibben ac ua o s we e disposed close
o each o he o mimic eal muscle ib e condi ions du ing muscle con ac ions, hey saw
ha each ac ua o limi ed he upwa ds and downwa ds expansion o he adjacen
ac ua o s, p oducing a adial expansion o he sides, and e en o a ions, i needed. One o
he mos impo an hings highligh ed in his model is ha hose o ces ha a e no aligned
wi h ib es´ line o ac ion ( hose o -axis o ces), load in amuscula connec i e issue
and luid. These o -axis o ces a e caused by comp ession o in amuscula luid,
equi ing ib es o expand adially as hey sho en. The second cause o he o -axis o ces
a e he hickness o ces gene a ed in penna e muscles, he componen o he o ce ha
comp esses muscle in he hickness di ec ion. Thus, he e a e wo o ces de o ming
muscle ib es: (i) he hickness o ce ha c ushes muscle “ om upside down” and (ii) he
adial o ce ha expands he ib e. Au ho s hypo hesise ha o coun e ac he hickness
o ce, in amuscula luid expands causing he adial expansion. This adial expansion
loads muscula elas ic elemen s such as endomysium, pe imysium, and epimysium
(Figu e 2).

55
Figu e 2. Link among empe a u e, wa e con en and o ce ansmission. Filled blue ci cles ep esen wa e molecules;
F hickness: Fo ce in he upside-down di ec ion ha c ashes o comp esses he muscle; F adial: Radial expansion p oduced
by luid in esponse o F hickness . Adap ed om Rod igues e al. (2022)74
In summa y, in amuscula luid edi ec s he hickness comp essi e o ce o adial
s e ching o ce, o which muscles a e p epa ed due o hei elas ic componen s.
Conside ing his, inc emen s in in amuscula wa e may enhance muscle comp essi e
o ce ole ance, ac ing like a sp ing, and imp o ing o ce ansmission74, which could
explain he link be ween wa e and muscle empe a u e in enhanced p oduced o ces.
E en i his seems p omising as an explana ion o PAPE, wha di e ence would be
be ween a empe a u e aise caused by a classic wa m-up and a empe a u e aise caused
by PAPE? Could his empe a u e aise be signi ican ? Weige e al. (2018)81 ound
small and non-signi ican empe a u e changes a e 10 epe i ions o biceps cu l a 70%
1RM, sugges ing ha some PAP/PAPE p o ocols ( he adi ional hea y p o ocols
consis ing o 1 se o 1 epe i ion o example) a e unlikely o ely on his mechanism.
Boullosa e al (2018)82 men ion ha a possible Ca2+ aise due o low- equency wi ches
ha could enhance pe o mance in hose p o ocols. This would p oduce an e ec simila
o MLCK ac i a ion, bu wi hou myosin phospho yla ion.
56
In any case, exis ing PAP/PAPE p o ocols a e di e se, some could ely in a mechanism
and o he s in o he mechanism. Could i be ha PAPE is an ex ension o PAP o e ime?
I is easonable o hink ha myosin egula o y ligh chain phospho yla ion occu s and
ha i s e ec is leng hened due o empe a u e aises, in acellula wa e con en ,
imp o ed Ca2+ sensi i i y o ano he mechanism. As scien is s, we end o
compa men alise e ec s and i s causes, bu he human body is complex and no hing
seems o sugges ha PAP and PAPE happen independen ly one o each o he 59,83. This
is, PAP occu s be o e PAPE because o he apid ac ion o MLCK, and PAPE occu s a e
o some mechanism no ully elucida ed ye . Bu , e en i PAPE has ano he mechanism
behind, his does no mean ha PAP could no con ibu e o PAPE´s e ec s. PAPE could
pe ec ly be an ex ension o PAP o e ime by ano he syne gis ic mechanism.
1.2.1.6 The con using axonomy p oblem
Conside ing all ha has been said in he p e ious sec ion and emembe ing ha PAP las s
~4-5 min, why a e so many s udies alking abou PAP and epo ing pe o mance
imp o emen s 8,10 o e en 20 min a e condi ioning ac i i y? The e a e mo e e ms han
PAP, and he uni ica ion o hose e ms seems ha de han he elucida ion o he
mechanism behind PAPE.
O iginally, PAP and PAPE we e c ea ed wi h he in en ion o simpli ying hings o
esea che s: PAP was used o alk abou po en ia ion e i ied wi h elec ic wi ch, and
PAPE when ha e i ica ion was no ca ied ou 84 e en i in bo h cases he condi ioning
ac i i y elies on a olun a y con ac ion.
57
Howe e , a a ie y o new e ms ha e been p oposed in addi ion o hose wo o iginal
e ms. One o he a emp s o es ablish a mo e p ecise e minology was ca ied ou by
Boullosa e al. (2020)85. They de end ha a mo e accu a e e minology is needed o
include some in luencing ac o s like aining expe ience1, sex di e ences86 and aining
backg ound87 . Following his line o easoning, hey p opose he ollowing scheme o
name any po en ia ion p o ocol:
Pos -(condi ioning ac i i y) ( e i ica ion es ) Po en ia ion in (Popula ion)
Some examples o ha scheme a e p o ided in hei pape :
• Pos -high in ensi y long in e als, sp in po en ia ion in well- ained unne s
• Pos -eccen ic lywheel squa swim s a po en ia ion in a si y ained male
swimme s
This is a eally comple e p oposal, whe e all de ails a e speci ied in he name o he
po en ia ion p o ocol, bu i does no seem eally applicable in eal li e whe e mo e
s aigh o wa d names a e easie o emembe . Based on he ex eme complexi y o his
p oposal, Smi h and MacIn osh (2021)83 eplied, de ending hei old and simple wo e m
axonomy (PAP & PAPE, i espec i e o p o ocols, sex, o popula ion).
Recen ly, Co mie e al. (2022)30 ied a new axonomy p oposal. In his case, esea che s
summa ise exis ing p o ocols o h ee possible ypes:
A. One o se e al se s o high-load exe cise (back qua ) be o e a low-load exe cise
(CMJ)
58
B. One o se e al se s o low-load and high- eloci y exe cise (CMJ) be o e a high-
load exe cise (squa )
C. Al e na ing high-load and low-load exe cises in a se -by-se ashion
They p opose a b oade e minology han PAP and PAPE a he ime ha hey no o iously
simpli y he e minology p oposed by Boullosa e al. (2020)85. They s a p oposing
“Complex” as an umb ella e m which is going o be combined wi h ou di e en sub-
e ms o implemen a ions, namely:
I. Con as : An exe cise sequence al e na ing high-load and low-load exe cises in a
se -by-se ashion (e.g., Back Squa 85% 1RM – CMJ - Back Squa 85% 1RM –
CMJ)
II. Ascending: Se e al se s o low-load exe cise be o e a high-load one (e.g., CMJ –
CMJ – Back Squa 85% 1RM – Back Squa 85% 1RM)
III. Descending: Se e al se s o high-load exe cise be o e a low-load one (e.g., Back
Squa 85% 1RM – Back Squa 85% 1RM – CMJ - CMJ)
IV. F ench Con as : A hea y compound exe cise – A plyome ic exe cise – Ligh o
mode a e compound exe cise – Assis ed plyome ic exe cise
Thus, combining he umb ella e m (Complex – CPX) wi h i s ou sub- e ms, depending
on he cha ac e is ics o he p o ocol ha is going o be used, he new e minology would
be: (i) Con as complex (CPX – CNT), (ii) Descending complex (CPX – DT), (iii)
Ascending complex (CPX – AT), o (i ) F ench Con as Complex (CPX – FCNT).
This las p oposal seems he mo e sui able one, as i emains concise a he ime i is
speci ic. I would like o add ha a new e m should be c ea ed speci ically o eccen ic6
65
1.3 Theo e ical F amewo k o he Thesis
1.3.1 Ideological Basis
As a new s eng h coach and Spo Science s uden , I wan ed o lea n as much as possible
o apply all ha knowledge in o my wo k. When I s a ed eading and lea ning on my
own and ealising how hings wo k, how I could imp o e my aining, I s a ed no icing
how people a ound me ain in he gym. O cou se, no e e yone had a coach (ei he
online o p esen ial), bu e en some o hose people unde he supe ision o an online
coach, used o ain ollowing old guidelines o scien i ically disc edi ed me hods,
exe cises o echnical s anda ds. Among hose disc edi ed e ms and echniques, PAPE
(wha in gyms is s ill known as PAP) and S icking Region (wha , again, is s ill known as
S icking Poin ) we e eally popula . When I ealised abou his si ua ion, in e es ing
ques ion came o me:
1. Why do so many coaches use he e m PAP ins ead o PAPE
2. Why do so many powe li ing coaches say S icking Poin , and no Region?
3. Why do coaches use a PAP/PAPE s a egy p io o a hea y se when mos o
s udies a e o ien ed o submaximal in ensi y wo k?
4. Why do coaches assume ha be e pe o mance p oduced by PAP/PAPE equals
mo e muscle mass gain?
5. Why don´ coaches use mo e han a adi ional PAPE p o ocol?
This disconnec ion be ween scien i ic li e a u e and coaches´ p ac ice spa ked he idea
o his hesis. Why was his happening? Is science a ailable and unde s andable o
g adua ed s uden s and coaches?

66
S eng h aining has gained no o ious popula i y. The quan i y o publica ions, whe he
i is o heal h o pe o mance, has aised no ably (437 publica ions indexed in PubMed
in 2000 s. 5,886 publica ions indexed in PubMed in 2021). This is no unusual
conside ing ha in science, wha is ue oday, can be e u ed omo ow by ano he s udy.
Bu a e hose publica ions ead by someone? When s udying he Spo Science deg ee,
we a e augh how o look o in o ma ion and how o il e ha in o ma ion, wha in my
own opinion, is he mos impo an compe ence acqui ed du ing he 4-yea jou ney. Those
who eally enjoy s udying o who eally app ecia e he po en ial sou ce o knowledge
hey a e p esen ed when lea ning hese skills, a e la e known as scien is s. Usually,
whe he hey unde go a PhD o dedica e hei li e o di ulga ion in pe sonal blogs o
social ne wo ks, i does no ma e , hey a e esponsible o c ea ing, in e p e a ing and
eaching wha is new and wha needs o be known. Bu wha abou aine s and coaches?
Is science he p i ilege o a small popula ion wea ing whi e lab coa s, he s ange
language o people ha has ne e ained? Is one on one coaching ese ed o hose people
ha a e only based on expe ience, o hose oo soldie s?
Nowadays his di ision is happening and is some hing we should hink abou . I scien is s
a e making con ibu ions and ad ances in spo science knowledge, bu his knowledge
is no being ead by coaches, wha use does i ha e? O cou se, esea ching abou a opic
o he me e pu pose o knowing, e en i i does no ha e eal wo ld applica ions is legi ,
and mus be done, as his can de i e in di e en esea ch lines in he u u e ha will ha e
applica ion.
67
1.3.2 F om Theo y o Reali y: When did science and p ac ice ake di e en pa hs?
In a s udy based on a ansc ip ion o a ound able o he inaugu al cong ess o he
Aus alian Associa ion o Exe cise and Spo s Science by Bishop e al. (2006)105,
pa icipan s we e asked abou wha spo -science o hem was, abou he necessi y o
ins an applicabili y o esea ch and i he p oblem was due o he lack o communica ion
abili ies o he scien is s.
Sho ly, he e was a clea di e en ia ion on base spo -science and applied spo -science.
The i s was made o publica ion, and he applicabili y in ield was seconda y, while he
las one was science made o applica ion in coaching, and i may o may no be published.
This di e ence was s ill p esen in he second ques ion, whe e i was s a ed ha he b oad
majo i y o coaches asked o apid solu ions, while less coaches we e pa ien enough o
wai o longi udinal s udies o se ies o s udies. These wo ques ions s and ou some hing:
coaches hink ha s udies should be mo e appliable and sho - e m o ien ed. Bu , as D .
Robe New on s a ed du ing ha ound able, impo an esul s canno come ou o
nowhe e, hey need ime and a se ies o p eceding s udies; asking only o sho - e m
o ien ed s udies does no make sense. Ins ead, coaches need pa ience and abili y o
in e p e esul s and seek o applica ion.
E en i coaches a e pa ien , i is s ill he doub i he p oblem elies on he lack o
in e p e a ion abili y o coaches o poo communica ing abili y o scien is s. As hei
name indica e, spo -scien is s esea ch a ound spo , ha is, o imp o e pe o mance,
educe inju y isks, imp o e echnologies… Thus, a good communica ion among he
68
p incipal s akeholde s is c ucial, and esea che s need o imp o e hei communica ing
abili ies as much as hei esea ch abili ies105.
This is why he e a e scien is s ha a e no dedica ed o esea ch, bu o in e p e a ion o
esea ch o he less specialised public, as unde g adua e s uden s. This is o pa amoun
impo ance, as nowadays social ne wo ks a e used by e e yone o ob ain in o ma ion.
Based on www.s a is a.com , Facebook, You ube and Ins ag am a e 3 o he 4 mos used
social ne wo ks, wi h 2,910 million, 2,562 million and 1,478 million use s in 2022.
E e yone ollows people o subjec s in which a e in e es ed, and he e is whe e scien is s
should come in. They should be he e o igh misin o ma ion and misin e p e a ion; hey
should be he e o p o ide audience wi h quali y in o ma ion. Science is useless i i
eaches nobody.
D . Ca l Sagan belie ed ha he e was an u ge o s op conside ing science as an eli is
language, ha science needed o be unde s ood by e e yone. D . Richa d Feynman once
said ha i you canno explain some hing in simple e ms, you don´ unde s and i . These
wo g ea scien is s belie ed in he necessi y o communica ion skills, o make science
a ailable o anyone who needed i . O cou se, he e a e scien i ic subjec s and discussions
ha canno be simpli ied enough o be unde s ood by people wi hou p e ious s udies,
and hose subjec s a e ine i ably ese ed o he scien i ic communi y. Anyways, I s ill
hink ha mos o he people pe cei e science as an inaccessible ield.
One o he main easons why I decided o do my PhD was p omo ing he “scien i ic
coach” igu e. I s ongly belie e ha scien is s can be coaches o ad iso s i hey a e
eally in e es ed, and coaches can (and should) be scien is s, as hey need o keep up wi h
69
science o do hei job he bes hey can. The e is no need o publish pape s by coaches i
hey do no wan o, bu a leas hey should be able o sea ch, il e and ead scien i ic
s udies. I am no p e ending o disdain he impo ance o expe ience when coaching.
Expe ience can be c i ical, especially when he spo in ol es di icul echnical o
ac ical aspec s. Bu wha is clea is ha he e is a need o a b idge be ween science and
p ac ice, and p omo ing gene al public o ien ed di ulga ion could help. Specialised ex s
a e needed and ha e hei pu pose; bu as scien is s, we should no o ge ha science,
e en i made by a small, specialised popula ion, is mean o e e yone, and should be as
accessible as possible.
Thus, he s a ing poin o his hesis was o y o emo e as many biases as possible, as
many misin e p e a ions as possible, and c ea ing a documen o which any s eng h,
powe li ing o bodybuilding coach hinking o implemen PAPE in hei a hle es´
aining could go o. I ha e ied sepa a ing me e cu iosi y and non-applicable con en (as
physiological mechanisms) om he mo e applicable and ield o ien ed (as di e en
exis ing p o ocols and hei possible uses), wi h he in en ion o easing he eading and
acili a e inding wha he eade is looking o .
70

71
2
HYPOTHESES & AIMS
The cul u e we ha e does no make people eel good abou hemsel es. And you ha e o
be s ong enough o say i he cul u e doesn´ wo k, don´ buy i .
Mi ch Albom – Tuesdays wi h Mo ie
72
73
2. HYPOTHESES & AIMS
2.1. Hypo hesis
In o de o make his case 3 pape s we e planned. The i s s udy was a sys ema ic e iew
o he scien i ic li e a u e a ailable on PAP and PAPE o s eng h spo s, and i was
pe o med o se e as an in oduc ion. Following his we analysed he possible e ec o
an isome ic PAPE p o ocol compa ed o a adi ional PAPE p o ocol in high-loaded
(85% 1RM) s eng h aining, and i s e ec s on s icking egion kinema ics. Finally, we
analysed he e ec s o a high-loaded (93% 1RM) adi ional PAPE p o ocol compa ed o
a con ol g oup (no PAPE) on pe o med epe i ions un il oli ional ailu e in a se o
bench p ess, as a po en ial way o imp o e muscle mass adap a ions. In essence, we
analysed he possible applica ion o a di e en con ac ion egime PAPE p o ocol, o
inc ease he numbe o a ailable use ul p o ocols and he e ec o a PAPE p o ocol in
aining olume. This was pe o med wi h he in en ion o expanding he numbe o
a ailable ools o coaches and s eng h aining specialis s.
2.2. Summa y o Aims
• Examine he li e a u e ega ding Pos -Ac i a ion Po en ia ion and Pos -Ac i a ion
Pe o mance Enhancemen (Publica ion 1)
• Examine he impo ance o olume and in ensi y in Pos -Ac i a ion Po en ia ion
and Pos -Ac i a ion Pe o mance Enhancemen (Publica ion 1)
• Examine he e ec s o an isome ic PAPE p o ocol compa ed o a adi ional
PAPE p o ocol (Publica ion 2)
74
• Examine he e ec s o an isome ic and adi ional p o ocol o e he s icking
egion (Publica ion 2)
• Compa e he pe o med olume in a aining bou wi h and wi hou a high-loaded
adi ional PAPE p o ocol (Publica ion 3)
• Compa e he eloci y loss du ing a aining bou o oli ional ailu e wi h and
wi hou a high-loaded adi ional PAPE p o ocol (Publica ion 3)
• Explo e why any po en ial disc epancies occu ed (All Publica ions)
81
3. METHODOLOGY
3.1 Publica ion 1: Pos -ac i a ion po en ia ion in s eng h aining: A
sys ema ic e iew o he scien i ic li e a u e
3.1.1 Expe imen al App oach o he P oblem
A li e a u e sea ch was conduc ed on Oc obe 23, 2020. The ollowing da abases we e
sea ched: PubMed and Scopus. The p e iously named da abases we e sea ched om
incep ion o Oc obe 2020, wi h language limi a ions: only pee e iewed a icles in
English we e selec ed. Ci a ions om scien i ic con e ences we e excluded.
3.1.2 Li e a u e Sea ch
In he da abase, he i le and abs ac s we e sea ched. The ollowing MeSH e ms and key
wo ds, combined wi h he Boolean ope a o s (AND, OR), we e used: “a hle ic
pe o mance”, “ esis ance aining”, “pos ac i a ion po en ia ion”, “PPA”, “PAP”, “pos -
ac i a ion po en ia ion”, “po en ia ion pos ac i a ion”, “po en ia ion pos -ac i a ion”,
“pe o mance”, “s eng h pe o mance”, “s eng h aining”, “s eng h” and
“powe li ing”. No addi ional il e s o sea ch limi a ions we e used.
3.1.3 Inclusion C i e ia
S udies we e eligible o u he analysis i he ollowing inclusion c i e ia we e me ; a)
subjec s´ age anged be ween 18-30 yea s; b) s udies analysed expe ienced li e s; c) pos -

82
ac i a ion po en ia ion was s udied in spo s wi h high equi emen s o he a e o o ce
de elopmen ; d) he po en ia ion p o ocol was conduc ed wi h ba bell exe cises; e) p e-
and pos -e alua ion was done wi h a esis ance exe cise, e ical jump o simila (i.e.
squa jump, coun e mo emen jump o d op jump). In he s udies whe e olume was no
di ec ly epo ed, i was calcula ed as ollows: olume = se s x epe i ions x kilog ams.
Figu e 4. Flow cha o sea ch s a egy and selec ion o a icles
3.1.4 Quali y assessmen
Ox o d’s le el o e idence108 and he Physio he apy E idence Da abase (PED o)
scale109,110 we e used in o de o assess he me hodological quali y o he s udies included
in he e iew. Ox o d’s le el o e idence anges om 1a o 5, wi h 1a being sys ema ic
83
e iews o high-quali y andomized con olled ials (RCT) and 5 being expe opinions.
The PED o scale consis s o 11 di e en i ems ela ed o he scien i ic igo . Gi en ha
assesso s a e a ely blinded and ha blinding pa icipan s is almos impossible, i ems 5-
7 (which a e speci ic o blinding) we e emo ed om he scale28. Wi h he emo al o
hese i ems, he maximum esul on he modi ied PED o scale was 7 ( he i s i em is no
included in he inal sco e) and he lowes , 0. Ze o poin s a e awa ded o a s udy ha ails
o sa is y any o he included i ems and 7 poin s o a s udy ha sa is ies all he included
i ems.
84
Table 1. Physio he apy E idence Da abase (PED o) a ings and Ox o d e idence le els
o he included s udies.
S udy
1
2
3
4
5
6
7
8
To al
E idence
le el
And ews e al. (2016)
Yes
1
1
1
1
1
1
1
7
1b
Comyns e al. (2007)
Yes
1
1
1
1
1
1
1
7
1b
Dello Iacono e al. (2019)
Yes
1
1
1
1
1
1
1
7
1b
Do Ca mo e al. (2018)
Yes
1
1
1
1
1
1
1
7
2b
Gilbe & Lees (2007)
Yes
1
1
1
1
1
1
1
7
1b
Golas e al. (2017)
Yes
1
1
1
1
1
1
1
5
2b
Kildu e al. (2008)
Yes
0
0
1
1
1
1
1
5
2b
Kobal e al. (2019)
Yes
0
0
1
1
1
1
1
5
2b
K zysz o ik e al. (2020a)
Yes
1
1
1
1
1
1
1
7
1b
K zysz o ik e al. (2020b)
Yes
1
1
1
1
1
1
1
7
1b
K zysz o ik e al. (2020c)
Yes
1
1
1
1
1
1
1
7
1b
K zysz o ik and Wilk (2020)
Yes
1
1
1
1
1
1
1
7
1b
Lowe y e al. (2012)
Yes
1
1
1
1
1
1
1
7
2b
Mina e al. (2019)
Yes
1
1
1
0
1
1
1
6
1b
Poulos e al. (2018)
Yes
1
1
1
1
1
1
1
7
1b
Rea don e al. (2014)
Yes
1
1
1
1
1
1
1
7
2b
Thomas e al. (2015)
Yes
1
0
0
1
1
1
1
5
2b
I ems in he PED o scale: 1 = eligibili y c i e ia we e speci ied; 2 = subjec s we e andomly alloca ed o
g oups; 3 = alloca ion was concealed; 4 = he g oups we e simila a baseline ega ding he mos
impo an p ognos ic indica o s; 5 = measu es o 1 key ou come we e ob ained om 85% o subjec s
ini ially alloca ed o g oups; 6 = all subjec s o whom ou come measu es we e a ailable ecei ed he
ea men o con ol condi ion as alloca ed o , whe e his was no he case, da a o a leas 1 key ou come
we e analysed by “in en ion o ea ”; 7 = he esul s o be ween-g oup s a is ical compa isons a e
epo ed o a leas 1 key ou come; 8= he s udy p o ides bo h poin measu es and measu es o a iabili y
o a leas 1 key ou come
85
3.2 Publica ion 2: In e mi en Volun a y Isome ic Con ac ions E ec s on
Pe o mance Enhancemen and S icking Region Kinema ics in he Bench
P ess
3.2.1 Pa icipan s
Twen y-one pa icipan s (age 26.4 ± 5.4 yea s; body mass 79.4 ± 9.7 kg; body heigh
176.2 ± 6.9 cm; medium g ip bench p ess 1 epe i ion maximum (1RM) 97.4 ± 19.8 kg;
ela i e s eng h (1RM/body mass) 1.22 ± 1.9) wi h a leas wo yea s o esis ance
aining expe ience olun a ily ook pa in his s udy. Pa icipan s we e equi ed o mee
he ollowing inclusion c i e ia: 1) men be ween he age o 18–40 yea s; 2) lack o
musculoskele al diso de s o inju y in he p e ious 6 mon hs; 3) expe ienced in esis ance
aining, de ined as consis en ly li ing weigh s a leas 3 imes pe week o a minimum
o 2 yea s. A o al o 20 pa icipan s comple ed he s udy: one pa icipan d opped ou
p io o comple ion due o pe sonal easons. We did no con ol o nu i ion no hyd a ion
le els, bu pa icipan s we e old no o make any changes in he abo e du ing he es ing
pe iod. Pa icipan s we e asked o e ain om aining 48 h be o e each es ing session
and no o ake ca eine. All pa icipan s pe o med he h ee sessions a he same ime o
he day wi h a leas 48 h o es be ween sessions. W i en in o med consen was ob ained
om each pa icipan a e a ho ough explana ion o he es ing p o ocol, he possible
isks in ol ed, and he igh o e mina e pa icipa ion a will. The s udy was conduc ed
acco ding o he Decla a ion o Helsinki111, and he Ins i u ional Re iew Boa d o he
Uni e si y o he Basque Coun y (UPV/EHU) app o ed he expe imen al p o ocol.
86
3.2.2 P ocedu es
Pa icipan s isi ed he labo a o y on h ee sepa a ed occasions. P io o e e y
expe imen al session and he 1RM es , pa icipan s pe o med a s anda dised wa m-up
p o ocol, consis ing o 5 min o cycling and bench p ess wa m-up se s consis ing o 1 se
o 12 epe i ions wi h he ba bell only, ollowed by 3 se s o 8, 6 and 3 epe i ions wi h
40%, 60% and 75% 1RM, espec i ely. The es in e al be ween wa m-up se s was o 2
min. In e e y session, du ing he bench p ess, pa icipan s pe o med he descen wi h a
2 s empo, ollowed by a 1 s pause in he ches wi h help o a me onome a 60 bea s pe
minu e (BPM) o s anda dise epe i ions. Pa icipan s we e ins uc ed o pe o m he
concen ic phase as as as possible. Bench p ess g ip wid h was se a 1.4 imes
biac omial dis ance as desc ibed elsewhe e 89.
3.2.2.1 1RM calcula ion
Du ing he i s isi , pa icipan s unde wen a di ec 1RM es o he bench p ess. The
1RM was de ined as he highes load li ed by pa icipan s wi hou any compensa o y
mo emen and only i hey comple ed he pause on he ches p ope ly. When an a emp
was success ul, he nex a emp was decided asking he pa icipan and e alua ing he
epo ed mean p opulsi e eloci y by he eloci y linea (Speed4Li s, Spain) 112.
Pa icipan s es ed o 3 min be ween a emp s. The es inished when pa icipan s
epo ed a a e o pe cei ed exe ion (RPE) o 10 in he epe i ions in he ese e based
RPE scale 54. I pa icipan s ailed an a emp , he weigh was educed by 2.5 kg and
ano he a emp was pe o med a e a 3 min es in e al.

87
3.2.2.2 S icking egion iden i ica ion
In addi ion, each li on amilia iza ion was eco ded om a side iew a 300 Hz using an
ac i e LED ma ke on he ba bell’s edge and a high-speed ideo came a (Casio
ExilimEX-F1). Video eco dings we e analysed using kinema ic analysis so wa e
Kino ea ( e sion 0.8.15), which is alid, p ecise, and eliable 113. Da a expo ed om
Kino ea o Excel ( e sion 16.16.27) we e il e ed (Bu e wo h low pass il e a 5Hz)
and hen used o de e mine whe e he s icking egion was, de ined as he egion o he li
be ween he i s peak (Vmax peak) in eloci y and he i s minimum a e he peak (Vmin
peak) 114. This egion di e s in e -indi idually due o di e ences in ana omical c oss-
sec ional a ea o he muscle, o ce-leng h ela ionship, o ce- eloci y ela ionship,
a igue, mo o uni ec ui men , ibe ype and biomechanical ac o s ha a ec o que
de elopmen 20.
Once he s icking egion was de ec ed, he heigh o he ba bell a his egion was
calcula ed. Since he s icking egion is no a speci ic poin , bu a ange o mo ion o he
li , o ensu e ha he isome ic con ac ion a ec ed he s icking egion, he p o ocol was
pe o med in he middle o his egion, as isome ic con ac ions had been demons a ed
o s eng hen 20º-50º away om he adop ed join angles 4.
3.2.2.3 Condi ioning Ac i i ies
Measu emen s o he expe imen al condi ions las ed 45 minu es and we e scheduled one
week a e he i s isi o he labo a o y. The s udy ollowed a wi hin-pa icipan design,
whe e each pa icipan was his own con ol. In his way, in bo h expe imen al sessions
88
pa icipan s pe o med a p e-condi ioning li (con ol li ), a condi ioning ac i i y and
se e al pos -condi ioning li s. Thus, he second day, pa icipan s we e andomly assigned
o one o he ollowing wo expe imen al condi ions: an isome ic con ac ion
condi ioning p o ocol (ISO) o a adi ional condi ioning p o ocol (TRAD). Volume was
no ma ched be ween condi ioning ac i i ies. On he hi d session, pa icipan s changed
expe imen al condi ions. A e comple ing he condi ioning p o ocol (ISO o TRAD),
pa icipan s we e asked o RPE.
Figu e 5. Scheme o ollowed in es iga ion p ocedu e
Each expe imen al session consis ed o he s anda dised wa m-up p o ocol ollowed by a
3-min es in e al and a p e-condi ioning li (con ol li ), which consis ed o 1 se o 1
epe i ion o he bench p ess a 85% 1RM. A e he p e-condi ioning li , pa icipan s
es ed 3 min and hen hey p oceeded wi h he condi ioning ac i i y o which hey we e
andomly assigned.
89
The ISO condi ioning ac i i y consis ed o 15 maximal olun a y isome ic con ac ions
(MVIC) o 1 s wi h 1-s es in e al be ween con ac ions5 a hei s icking egion as
p e iously desc ibed. Pa icipan s we e encou aged o exe o ce as as as possible.
Isome ic con ac ions we e pe o med by ixing he ba bell o a Smi h machine a he
app op ia e heigh (using a 11mm diame e ock climbing ope) o ma ch he middle o
he s icking egion heigh . The TRAD condi ioning ac i i y consis ed o 1 se o 1
epe i ion wi h 93% o hei es ima ed 1RM o he amilia isa ion day1.
Pos -condi ioning measu emen s (1 se o 1 epe i ion o he bench p ess a 85% 1RM)
we e eco ded 0, 4, 8, 12 and 16 minu es la e (pos 0, pos 4, pos 8, pos 12 and
pos 16)103,115 using he same eloci y linea ansduce . Pa icipan s we e ins uc ed o li
he ba bell as as as possible du ing he ascending phase o he mo emen .
I pa icipan s imp o ed pe o mance om p e-condi ioning o any o he pos -
condi ioning li s, hey we e chosen o u he analysis o he s icking egion kinema ics.
This dis inc ion be ween esponde s and non- esponde s o condi ioning ac i i y was
based on he calcula ed smalles meaning ul di e ence. When he di e ence in he bes
pos -condi ioning li and he p e-condi ioning li was highe han he smalles
meaning ul di e ence, pa icipan s we e conside ed esponde s and chosen o analysis
o he s icking egion.
90
3.2.3 S a is ical Analyses
Da a we e sc eened o no mali y o dis ibu ion using he Shapi o-Wilk es . Two-way
ANOVA wi h epea ed measu es (li x ime) was used o de e mine i any o he pos -
condi ioning li s imp o ed pe o mance unde each expe imen al condi ion and o
compa e same ime poin ac oss expe imen al condi ions (ISO s. TRAD). The
magni ude o di e ences o e ec sizes (ES) we e calcula ed using Cohen’s d 116 and
in e p e ed as small (>0.2 and <0.6), mode a e (≥0.6 and <1.2) and la ge (≥1.2 and <2) o
e y la ge (≥2) acco ding o Hopkins e al. (2009) 117. All s a is ical analyses we e
pe o med using P ism 9 o Mac. Signi icance o all analyses was se a p < 0.05. 95%
con idence in e als a e epo ed as 95% [Lowe limi , Uppe limi ]. Addi ionally, o
hose pa icipan s o whom he condi ioning ac i i y imp o ed pe o mance
( esponde s), he eloci y un il he i s peak in eloci y was measu ed and compa ed
using one-way ANOVA wi h epea ed measu es (li x ime), compa ing p e-condi ioning
eloci y, pos 0 eloci y and eloci y o he as es ime poin . To selec hose esponde s,
we calcula ed he smalles meaning ul di e ence ollowing he o mula below:
,
2·."
/·!(1#$% +1#$&
")
The epo ed esul s by he o mula we e smalle (e.g., measu ed smalles meaning ul
di e ence = 0.005 m·s-1) han alues epo ed by he used eloci y linea ansduce (e.g.,
0.23 m·s-1). Thus, i any pa icipan imp o ed pe o mance in any pos -condi ioning li
(e.g., om 0.23 m·s-1 o 0.24 m·s-1), he di e ence mus ha e been highe han he
calcula ed smalles meaning ul di e ence. We also pe o med a Fishe ´s exac es o
97
4. RESULTS
4.1 Publica ion 1: Pos -ac i a ion po en ia ion in s eng h aining: A
sys ema ic e iew o he scien i ic li e a u e
4.1.1 S udies Selec ed
The sea ch s a egy yielded 202 o al ci a ions as p esen ed in Figu e 1. F om hose 202
a icles, 17 me he inclusion c i e ia. Excluded s udies had a leas one o he ollowing
cha ac e is ics: he po en ia ion p o ocol included s a egies di e en om esis ance
aining (e.g., elec os imula ion o ib a ion), pa icipan s we e no expe ienced li e s
(had less han 2 yea s o esis ance aining expe ience o less han 2 x bodyweigh squa
1-RM) o he e alua ion p o ocol was done wi h sp in ing bou s (Table 1).
4.1.2 Le el o E idence and Quali y o he S udies
Ten o he se en een included s udies had a le el o e idence 1b (good quali y
andomized con ol ials). The 7 emaining s udies had a le el o e idence o 2b
(indi idual coho s udies). Also, he mean sco e in he PED o scale was 6.47 ± 0.87, wi h
alues anging om 5 o 7 (Table 1).
4.1.3 Cha ac e is ics o he Pa icipan s
Pa icipan s we e cha ac e ized as expe ienced o well- ained a hle es due o hei
aining expe ience o hei one epe i ion maximum ( he maximum amoun o weigh
ha a pe son is able o li o one epe i ion). A summa y o pa icipan s´ cha ac e is ics

98
is p esen ed in Table 2. The o al numbe o pa icipan s was 279 (253 men, 6 women and
20 unknown).
Table 2. Included s udies
S udy
Numbe (M/F)
Age (yea s)
RT expe ience
(yea s)
Main Ou come
And ews e al. (2016)
14 (8/6)
M 21.3 ± 1.8 /
F 21.2 ± 0.4
≥ 2
Unila e al PAP and a igue
Comyns e al. (2007)
12 (12/0)
23.3 ± 2.5
1RM ≥ 2x
bodyweigh
Op imal esis i e load and PAP
Dello Iacono e al.
(2019)
26 (26/0)
23.2 ± 5.1
≥ 2
T adi ional se s PAP s clus e
se s PAP
Do Ca mo e al.
(2018)
12 (12/0)
25.4 ± 3.6
≥ 3
PAP es in e al
Gilbe and Lees
(2007)
15 (15/0)
24.3 ±3.3
unknown
Changes in o ce de elopmen
Golas e al. (2017)
16 (16/0)
18-35
≥ 5
Used PAP load magni ude
Kildu e al. (2008)
20 (Unknown)
25.4 ± 4.8
3.1 ± 1.6
Reco e y ime and PAP
Kobal e al. (2019)
18 (18/0)
25.42 ± 3.58
3
Di e en olume and PAP
K zysz o ik e al.
(2020a)
12 (12/0)
25.2 ± 2.1
3
PAPE and aining olume
K zysz o ik e al.
(2020b)
32 (32/0)
28.4 ± 4.5
3
Eccen ic and concen ic PAP
K zysz o ik e al.
(2020c)
13 (13/0)
25.7 ±1.9
6.5 ± 2.2
Eccen ic PAP
K zysz o ik and Wilk
(2020)
24 (24/0)
24.5 ± 2.6
6.3 ± 2.5
Plyome ic PAP p o ocol
Lowe y e al. (2012)
13 (13/0)
21 ± 3
3
PAP s imuli and eco e y ime
Mina e al. (2019)
15 (15/0)
21.7 ± 1.1
≥ 5
PAP: ee weigh s a iable
esis ance
Poulos e al. (2018)
15 (15/0)
24.3 ± 2.6
≥ 2
Back Squa in ensi y and PAP
Rea don (2014)
11 (11/0)
25.18 ± 3.60
1RM ≥ 2x
bodyweigh
Muscle a chi ec u e and PAP
Thomas e al. (2015)
11 (11/0)
23 ± 4
≥ 2
PAP and neu omuscula
unc ion
PAP = pos ac i a ion po en ia ion; M = male; F = emale; RT = esis ance aining
99
4.1.4 S udies ma ching olume load
Fi e o he included 17 s udies ma ched he olume load in he p o ocols used. F om hese
i e s udies, h ee compa ed di e en in ensi y p o ocols103,115,119 and wo he op imal
es in e al32,40.
Mina e al. (2019)103 pe o med a s udy compa ing ee weigh back squa s and a iable
esis ance back squa s (elas ic bands we e used o gene a e he 35% o he o al load a
he uppe pa o he squa ). Unde he ee weigh condi ion, no signi ican changes we e
ound in jump heigh , peak powe o a no malized ( o body weigh ) a e o o ce
de elopmen (RFD) compa ed o p e-in e en ion pe o mance. On he o he hand, unde
he a iable esis ance condi ion, s a is ically signi ican inc eases (p < 0.05) in CMJ
heigh we e obse ed a 30s (5.9 ± 1.2%), 4 min (5.6 ± 1.8%), 8 min (6.5 ± 2.6%) and 12
min (5.3 ± 2.5%) compa ed o p e-in e en ion. In addi ion, s a is ically signi ican
inc eases (p < 0.05) we e e iden in peak powe a 30s (4.7 ± 1.2%), 4 min (5.9 ± 1.3%),
8 min (4.4 ± 1.7%) and 12 min (4.8 ± 1.7%) ime poin s. These changes in CMJ heigh
and peak powe we e also signi ican ly di e en om he ee weigh condi ion g oup (p
< 0.05).
Dello Iacono e al. (2019)119 compa ed he e ec o wo p o ocols using he indi idualized
op imal powe load wi h adi ional and clus e -se con igu a ion in a andomized c oss-
o e design. Al hough bo h p o ocols inc eased jump heigh 4 and 8 min pos -
in e en ion, he clus e se con igu a ion eached signi ican ly be e esul s by 1.33 cm
(95% CI, 1.02 o 1.65 cm) and 1.64 cm (95% CI, 1.41 o 1.88 cm), espec i ely.
100
Addi ionally, clus e se con igu a ion was able o main ain 10% highe powe ou pu
(95% CI, 8 o 12%) ela i e o hei ela i e mean p opulsi e powe .
Lowe y e al. (2012)115 s udied he e ec s o h ee di e en loads (ligh , 56% 1RM;
medium, 70% 1RM; and hea y, 93% 1RM) on e ical jump heigh . Ve ical jumps a e
he ligh load p o ocol did no each s a is ically signi ican di e ences. Mode a e and
high load p o ocols dec eased e ical jump pe o mance igh a e he condi ioning
ac i i y (p < 0.05; ESmedium loaded = -2.45, la ge; EShea y loaded = -2.87, la ge). Addi ionally,
a medium loaded p o ocol eached a signi ican pe o mance inc ease a 4 min in he pos
ac i a ion aining p o ocol (p < 0.05; ES = 1.46, la ge) and a high loaded p o ocol
eached s a is ically signi ican imp o emen s a bo h 4 and 8 min pos p o ocol (p < 0.05;
ES4min = 1.34, la ge; ES8min = 1.48, la ge).
Kildu e al. (2008)40 a emp ed o se he op imal eco e y ime o a complex aining
session. Pa icipan s pe o med 3 se s o 3 epe i ions a 87% 1RM back squa s be o e an
explosi e ac i i y. They epo ed a s a is ically signi ican (p < 0.05) dec ease a 15s pos
condi ioning ac i i y and a s a is ically signi ican (p < 0.05) inc ease a 8 min pos
condi ioning ac i i y o powe ou pu and o jump heigh . A s a is ically signi ican (p
< 0.05) inc ease in he RFD 8 min pos condi ioning ac i i y was also epo ed.
Addi ionally, Do Ca mo e al. (2018)32 sugges ed ha sel -selec ed es in e als we e
be e han a ixed es in e al in o de o dissipa e he a igue c ea ed by he condi ioning
ac i i y. They conduc ed a s udy, and no signi ican changes we e obse ed a e he
condi ioning ac i i y in he ixed es in e al g oup (38.0 ± 5 cm s. 37.7 ± 5.1 cm; p =
0.4; ES = 0.04) no in he sel -selec ed es in e al g oup om p e- o pos - es (38.2 ±
4.6 cm s. 40.5 ± 4.4 cm).
101
4.1.5 S udies no ma ching olume load
The emaining wel e o he included 17 s udies did no ma ch he olume load in he
p o ocols used. Fou o hese s udies6,38,41,120 suppo he ela ionship be ween a highe
olume load and po en ia ion s imuli. O he emaining 8 s udies, one analysed he
neu omuscula unc ion121, compa ed PAP in exe cised and con ala e al legs122,
compa ed he ela ionship be ween PAP and ime unde ension50 and ano he s udied he
e ec s o plyome ic PAP in bench p ess h ow123. The emaining 4 epo ed
con adic o y esul s39,106,124,125.
Fou s udies6,38,41,120 suppo he no ion o highe olume loads as be e po en ia ion
s imuli. These ou s udies compa ed di e en in ensi ies and olumes anging om 65%
1 RM o 130% 1 RM. Gilbe and Lees (2005)38 ound s a is ically signi ican inc eases
in he isome ic RFD in he 1RM g oup a 15 min (p = 0.021) and 20 min (p = 0.006),
wi h a peak inc ease o 11.8%. In he op imal powe load g oup, a s a is ically signi ican
inc ease (p = 0.038) in he isome ic RFD was ound a 2 min, wi h a peak inc ease o
6.7%. Comyns e al. (2007)120 ound ha con ac ime showed a s a is ically signi ican
educ ion (p < 0.05) and e ical leg sp ing s i ness indica ed a signi ican inc ease (p <
0.05) o he hea y loaded p o ocol (93% 1RM). Howe e , he e we e signi ican ly (p <
0.01) sho e ligh imes o all he p o ocols. K zysz o ik e al. (2020)6 compa ed he
di e ences be ween a classic PAP p o ocol (2 se s o 2 epe i ions o concen ic bench
p ess a 90% 1-RM) and eccen ic p o ocols (2 se s o 2 epe i ions o ei he only eccen ic
90% 1-RM, only eccen ic 110% 1-RM o only eccen ic 130% 1-RM bench p ess). The
s udy epo ed be e po en ia ion esul s wi h eccen ic only p o ocols, achie ing g ea e
peak eloci y (η2 = 0.441; p = 0.019) and g ea e mean eloci y (η2 = 0.011; p = 0.041)
102
a e he 110% 1-RM eccen ic only p o ocol and g ea e peak eloci y a e he 130% 1-
RM eccen ic only p o ocol (η2 = 0.323; p = 0.037). In ano he s udy by K zysz o ik e
al. (2020)41 wi h he same eccen ic p o ocols, he bench p ess h ow wi h a load o 30%
1-RM imp o ed peak powe by 10.5 ± 6.0% (e ec size = 0.34) and by 9.9 ± 8.1% (e ec
size = 0.33) o he 110 and 130% 1-RM condi ions, espec i ely. Peak eloci y inc eased
by 5.9 ± 5.5% (e ec size = 0.4) and by 6.1 ± 6.1% (e ec size 0.43) o he 100 and
130% 1-RM p o ocols, espec i ely. Since se s and epe i ions emained he same h ough
p o ocols, he di e ences in olume load we e a esul o he di e en in ensi ies.
Fou s udies39,106,124,125 showed con lic ing esul s. In he s udy by Poulos e al. (2018)106
bo h p o ocols (10 se s o 3 o 5 epe i ions wi h 87% 1RM s. 65% 1RM espec i ely)
enhanced jump heigh (65% 1RM: +3.3 ± 2.2% [CI: 1.0 o 5.6]; 87% 1RM +2.6% ± 1.9%
[CI: 0.7 o 4.5]) a e 10 se s. Ne e heless, he e was a la ge chance o jump heigh
imp o emen when CMJs we e pe o med ac oss he 10 se s o squa s in he p o ocol o
87% 1RM. Golas e al. (2017)39 compa ed i e di e en p o ocols and hey obse ed
s a is ically signi ican (p = 0.01) di e ences in he RFD and he a e o powe
de elopmen (RPD) (p = 0.02) in he medium olume load g oup (80% 1RM) compa ed
o he o he condi ions. Addi ionally, Kobal e al. (2019)124 ound ha a lowe olume
load wi h a highe in ensi y (100% 1RM) p o ocol induced simila esul s o a highe
olume load and ligh e load p o ocol (93% 1RM and 87% 1RM). Rea don e al. (2014)125
ound no pe o mance imp o emen in any o hei p o ocols (3 se s o ei he 10 o 3
epe i ions wi h 75% 1RM s. 90% 1RM).
Thomas e al. (2017)121 analysed neu omuscula unc ion using EMG du ing a PAP
p o ocol. Coun e mo emen jump heigh inc eased signi ican ly (p = 0.008) om p e- o

103
pos -po en ia ion ( om 41.0 ± 4.3 cm o 44.7 ± 4.1 cm). Neu omuscula unc ion was
measu ed be o e he i s CMJ and a e he las CMJ. A small and s a is ically non-
signi ican dec ease in he maximum olun a y con ac ion (MVC) (p = 0.142) and in
olun a y ac i a ion (p = 0.06) was obse ed, bu po en ia ed wi ch o ce was
signi ican ly (p < 0.001) educed a e s eng h aining (235 ± 65 N o 185 ± 51 N) in
compa ison o he con ol g oup.
And ews e al. (2016)122 s udied he e ec o unila e al squa s po en ia ion in he
exe cised leg and in he con ala e al leg using a low a igue p o ocol. The esul s showed
no s a is ically signi ican di e ences a 1, 5 and 10 min in compa ison o p e- es alues
o he d op jump con ac ime o he d op jump eac i e s eng h index. Rega ding he
CMJ, a condi ion x ime in e ac ion indica ed ha he exe cised leg exhibi ed signi ican
bu small o i ial magni ude jump heigh inc eases o 4.0% (p = 0.02; d = 0.36), 0.9%
(p = 0.06; d = 0.08) and 1.6% (p = 0.04; d = 0.15) a 1, 5 and 10min pos -in e en ion,
espec i ely. The con ala e al leg, on he o he hand, had i ial CMJ de ici s pos
in e en ion: 1.3% (p = 0.23; d = 0.12), 0.9% (p = 0.09; d = 0.10) and 1.7% (p = 0.03; d
= 0.19) a 1, 5 and 10min pos -in e en ion, espec i ely.
K zysz o ik and Wilk (2020)123 showed ha 3 se s o 5 epe i ions o plyome ic push ups
wi h 1 min es in e al imp o ed bench p ess peak eloci y (p < 0.01) and mean eloci y
(p < 0.01) compa ed o a con ol g oup. In addi ion, K zysz o ik e al. (2020)50 also ound
ha a PAP p o ocol consis ing o 3 se s o 3 epe i ions a 85% 1-RM achie ed highe
aining olume based on ime unde ension a he end o he aining session (p < 0.01)
when compa ed o a con ol g oup, despi e comple ing he same numbe o epe i ions.
104
4.2 Publica ion 2: In e mi en Volun a y Isome ic Con ac ions E ec s on
Pe o mance Enhancemen and S icking Region Kinema ics in he Bench
P ess
4.2.1 Kinema ics o he s icking egion
To analyse he changes in he kinema ics o he s icking egion, subjec s who imp o ed
pe o mance in any ime poin (i.e., esponde s) we e analysed, e en i s a is ical
signi icance was no eached. The Fishe ´s exac es epo ed a signi ican di e ence
be ween he numbe o esponde s and non- esponde s (p = 0.001). Thus, se en subjec s
we e analysed o he TRAD condi ion and 17 o he ISO condi ion.
When compa ing mean eloci y om he s a o he ascending phase un il he i s
maximum peak in eloci y (p e-s icking egion), no di e ences we e ound in he TRAD
expe imen al condi ion o he esponde s (n = 7; 33.33% o pa icipan s) (p = 0.229; 95%
CI [−0.1545, 0.035]) (Figu e 6A).
105
Figu e 6 Li ing eloci ies p e-condi ioning and in he slowes - and as es pos -condi ioning ac i i y ime poin s. (A)
TRAD pos -ac i a ion pe o mance enhancemen expe imen al session. (B) ISO pos -ac i a ion pe o mance
enhancemen expe imen al session. * p < 0.05; ** p < 0.001
In con as , when compa ing he eloci y om he s a o he ascending phase un il he
i s maximum peak in eloci y unde he ISO expe imen al condi ion in he same ime
poin s, we ound ha o esponde s (n = 17; 85% o pa icipan s), he i s maximum
peak in eloci y was highe in he as es ime poin (i.e., highe eloci ies we e achie ed
106
p io o he ini ia ion o he s icking egion) (p < 0.001; ES = 0.67; 95% CI [0.07, 0.02]).
Howe e , when compa ing he i s maximum peak in eloci y om p e- wi h he i s
maximum peak in eloci y in he slowes ime poin (pos 0), we ound ha in he slowes
ime poin , he i s maximum peak was smalle (lowe eloci ies we e eco ded p io o
he ini ia ion o he s icking egion) (p = 0.004; ES = 0.64; 95% CI [-0.012, -0.063]).
Addi ionally, he ascending phase eloci y un il he i s maximum peak in he as es
ime poin was highe han in he pos 0 ime poin (p < 0.0001; ES = 1.22; 95% CI [0.112,
0.053]) (Figu e 6B).
We compa ed Vmax peak and Vmin peak om p e- o he as es pos -condi ioning li o each
pa icipan o whom ei he he TRAD o he ISO expe imen al condi ion was e ec i e.
The TRAD expe imen al condi ion showed no imp o emen s in Vmax peak (p = 0.457; ES
= 0.37; 95% CI [-0.074, 0.146]) no in Vmin peak (p = 0.125; ES = 0.85; 95% CI [-0.0271,
0.173]), while he ISO expe imen al condi ion showed imp o emen s in bo h Vmax peak (p
= 0.005; ES = 0.71; 95% CI [0.02, 0.093]) and Vmin peak (p = 0.025; ES = 0.38; 95% CI
[0.006, 0.072]) (Figu es 7A–D).
113
5. DISCUSSION
5.1 Publica ion 1: Pos -ac i a ion po en ia ion in s eng h aining: A
sys ema ic e iew o he scien i ic li e a u e
The main inding o his sys ema ic e iew is ha he olume load plays an impo an ole
in pe o mance enhancemen a e a condi ioning ac i i y. Fou s udies i mly suppo
ha he olume load is he main condi ioning ac o o achie e an op imal po en ia ion
e ec 6,38,41,120, while ou showed con adic o y esul s39,106,124,125. This sys ema ic e iew
also shows ha when he o al olume is low, in ensi y seems o be decisi e106,122.
Rec ui men o ype II ibe s is needed o achie e po en ia ion, which is he esul o
combining olume and in ensi y126–129. As s a ed by Schoen eld (2010)22, in o de o
ec ui high o de mo o uni s, ligh loads a e no as e ec i e as hea y loads. In he ou
s udies6,38,41,120 i mly suppo ing ou hypo hesis, high in ensi ies we e used (up o 130%
1 RM) o achie e highe olume loads. Howe e , po en ia ion can be achie ed using
lowe olume loads as well39,124. Gołas e al. (2017)39 and Kobal e al. (2019)124
pe o med be ween 3 and 5 se s wi h di e en loads anging om 60% 1 RM o 100% 1-
RM wi h a ixed es in e al. Conside ing ha a igue is especially e iden when aining
is pe o med close o 1-RM o o ailu e26,130, he be e po en ia ion achie ed in hese
s udies wi h lowe olume loads may ely on he es - ime be ween he condi ioning
ac i i y and he e- es . Al hough acco ding o Do Ca mo e al. (2018)32 a sel -selec ed
es may be su icien o imp o e pe o mance, o he s udies sugges ha po en ia ion
alues peak a e 8 min o longe es ing pe iods38,40.

114
The second inding is ha a minimum e ec i e in ensi y is needed o achie e
po en ia ion. Howe e , in ensi y should be unde s ood as he numbe o epe i ions in
ese e and no as he pe cen age o 1-RM. In o de o achie e po en ia ion, we can ei he
use ligh loads wi h high olumes o high in ensi ies wi h low olumes127. Thus, when
lea ing a leas 2 epe i ions in ese e, pe o ming mul iple se s leads o po en ia ion
wi hou accumula ing excessi e a igue106,122. Howe e , al hough lowe ing in ensi y
du ing he condi ioning ac i i y may lead o lesse a igue103, lea ing oo many epe i ions
in ese e may no p o ide enough s imuli o elici po en ia ion54,125. On he o he hand,
lea ing oo ew epe i ions in ese e (be ween 0 and 1) may lead o excessi e a igue
and impai ed pe o mance a e he condi ioning ac i i y 54,125. In his way, he highe he
in ensi y, he longe he es in e al he a hle e needs o dissipa e a igue32,38.
We also ound di e en ime-po en ia ion p o iles o high- and medium-load p o ocols.
In he s udy by Lowe y e al. (2012)115, hea y and medium p o ocols peaked a he same
ime poin , bu po en ia ion achie ed wi h he hea y loaded p o ocol was main ained o
a longe ime. These indings a e in line wi h hose o Gilbe and Lees (2005)38, who
epo ed di e en ime-po en ia ion p o iles; while he op imal powe load g oup peaked
ea lie , he hea y loaded p o ocol g oup peaked la e bu wi h a highe po en ia ion e ec
(6.7% s. 11.8%, espec i ely). These indings a e in line wi h hose by K zysz o ik and
Wilk (2020)123, who obse ed he g ea e inc ease in peak eloci y and mean eloci y o
he bench p ess in he i s se a e he plyome ic push ups p o ocol. Thus, he ime-
po en ia ion p o iles seem o be de e mined by he in ensi y o he s imuli and he es ing
ime ( a igue-po en ia ion ela ionship). Fa igue in esis ance aining, as sugges ed by
Zajac e al. (2015)130, is p oduced by pos -exe cise in amuscula pe u ba ions (i.e.,
dec ease in phosphoc ea ine, glycogen, ATP s o es and augmen a ion o phospha e and
115
hyd ogen ions) and modula ion o cen al mo o d i e du ing exe cise by nocicep i e
a e en inpu (III and IV muscle a e en s). These changes a e especially e iden when
aining sessions a e close o 1-RM. Du ing submaximal con ac ions, he close o
ailu e, he mo e mo o uni s a e ec ui ed, bu also he highe he me aboli e
accumula ion, which con ibu es o a igue26. This may pa ially explain he di e ences
in he po en ia ion p o ocols lea ing oo many122 o oo li le125 epe i ions in ese e
du ing submaximal e o s.
We ha e o acknowledge se e al limi a ions. These include he lack o aw da a o a
deepe analysis. The main pu pose o he e iew was o summa ize he e idence so a
and, i possible, o analyse di e ences in used p o ocols based on he olume load. While
he mos ecen s udies included aw da a, he oldes ones did no . This limi ed ou
in en ion o compa e he olume load o di e en p o ocols as we could no calcula e i
o 2 o he 13 s udies. Ano he impo an limi a ion was ela ed o he he e ogenei y o
he p o ocols used. Finally, he esul s o his e iew canno be ex apola ed o he gene al
popula ion as i only analysed ained subjec s and almos all subjec s we e men. All hese
limi a ions imply ha he conclusions o his e iew should be in e p e ed wi h cau ion.
5.2 Publica ion 2: In e mi en Volun a y Isome ic Con ac ions E ec s on
Pe o mance Enhancemen and S icking Region Kinema ics in he Bench
P ess
The indings o his s udy suppo one o ou wo hypo heses, i.e., he kinema ics and he
cha ac e is ics o he s icking egion change conside ably (Figu e 11 A-C) a e he ISO
condi ioning p o ocol, howe e , mean p opulsi e eloci y emains unchanged.
116
The main inding o his s udy was ha an isome ic PAPE p o ocol imp o ed s icking
egion kinema ics in he i s pa o he ange o mo ion o he medium g ip bench p ess.
This imp o emen is e iden in he i s pe iod o he ascending phase, p io o he s icking
egion, which helps he li e o o e come ha s icking egion 20. The main enhancemen
is ha he i s maximum eloci y peak is g ea e a e he ISO condi ioning p o ocol
(Figu e 7C), which p o ides he li e wi h a g ea e impulse o o e come he s icking
egion. Also, he minimum eloci y is highe a e he ISO condi ioning p o ocol (Figu e
7D). The augmen ed i s maximum and minimum eloci y peaks esul in a change in
he eloci y- ime p o ile o he li (Figu e 11 A-C). This change in he eloci y- ime
p o ile o he li and he s icking egion (i.e., less eloci y loss om maximum o
minimum eloci y poin s) is due o he g ea e impulse ha he li e has achie ed p io
o he s icking egion. The imp o emen in he i s pa o he li can p o ide he li e
wi h enough impulse o a oid excessi e eloci y loss om Vmax peak o Vmin peak, making
he s icking egion impe cep ible (Figu e 11C).
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Figu e 11. (A) Illus a ion o a ypical S icking Region eloci y- ime p o ile, which could be obse ed in p e-
condi ioning li s. (B) Illus a ion o a S icking Region eloci y- ime p o ile pos -condi ioning, wi h enhanced he i s
peak in he eloci y o he load (Vmax) and i s i s local minimum peak he ea e (Vmin). (C) Illus a ion o a pos -
condi ioning li whe e he impulse p io o he ini ia ion o he S icking Region is augmen ed o he poin ha no
eloci y loss occu s and, hus, Vmin disappea s.
The ISO condi ioning p o ocol imp o ed pe o mance in mo e pa icipan s (85%) han
he adi ional condi ioning p o ocol (33.33%), which could be ela ed o he in e ac ion
be ween s imuli and a igue 17. Rec ui men o ype II ibe s is needed o achie e PAPE,
which is he esul o a co ec selec ion o in ensi y 1. The TRAD condi ioning p o ocol
implied a highe RPE han he ISO condi ioning p o ocol (ES = 0.36). None heless, in
bo h condi ioning p o ocols pa icipan s epo ed an RPE 7, which is in line wi h p e ious
li e a u e 1. The ISO condi ioning p o ocol includes 1-second es in e als, which ia he
educ ion in ino ganic phospha e accumula ion could help educe excessi e a igue 5.
Is wo h men ioning ha he ISO condi ioning p o ocol p oduced g ea e dec ease in
pe o mance immedia ely pos condi ioning (pos 0) compa ed o he TRAD p o ocol.
This could be due o he o al ime unde ension, which is g ea e in he ISO condi ioning
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p o ocol (15-seconds in o al). Howe e , in con as o he TRAD condi ioning p o ocol,
imp o emen s in eloci y un il he ini ia ion o he s icking egion we e ound in he ISO
condi ioning p o ocol, which sugges s ha isome ic con ac ions p oduce less a igue
han dynamic con ac ions, o ha subjec s eco e om he p oduced a igue as e 4.
This lowe cumula i e a igue may be due o he lowe consump ion o ATP in leng hened
and isome ic con ac ions compa ed o sho ening con ac ions131. Rega ding he neu al
ac o s limi ing maximal o ce p oduc ion, i is widely accep ed ha mo o uni
ec ui men s a egies play a key ole 132. The o igin o his cen al a igue could be a
spinal le el, due o inhibi o y in amuscula a e en s (i.e., g oup Ia and II muscle
a e en s) and ecu en inhibi ion by Renshaw cells 133.
We mus acknowledge some limi a ions. Conside ing ha a linea encode p o ides he
mean p opulsi e eloci y 134 and ha he minimum mean p opulsi e eloci y o a
success ul li on he bench p ess has been calcula ed 18, mo e eloci y implies mo e
dis ance om ha mean minimum p opulsi e eloci y, and hus, u he s subjec s om
ailu e. Un o una ely, changes in magni ude (e.g., om 0.27 m·s-1 o 0.29 m·s-1) we e so
small ha s a is ical signi icance was no eached. Ne e heless, when compa ing
ins an aneous eloci ies, magni ude changes we e g ea e (e.g., om 0.26 m·s-1 o 0.34
m·s-1). Also, he selec ed in ensi y o he con ol li (85% 1RM) was high. E en i
no o ious mean p opulsi e eloci y changes a e ha d o see a hose in ensi ies, 85% 1RM
was chosen o wo main easons: (i) highe simila i y o a eal s eng h aining o
compe i ion and (ii) his is he minimum in ensi y needed o eco d a s icking egion 96,
which was one o he in en ions o he s udy. Finally, i is wo h men ioning ha his s udy
does no include a classic con ol g oup wi h no condi ioning ac i i y ca ied ou . These
limi a ions imply ha conclusions o his s udy should be in e p e ed wi h cau ion.

119
5.3 Publica ion 3: Pos -Ac i a ion Pe o mance Enhancemen as a s a egy o
imp o e bench p ess pe o mance o oli ional ailu e
The main inding o his s udy was ha pe o ming a adi ional PAPE p o ocol consis ing
o a single se o a single epe i ion wi h he 93% 1RM 1 imp o ed bench p ess
pe o mance, measu ed as numbe o epe i ions o oli ional ailu e. These esul s a e in
ag eemen wi h p e ious esea ch 49.
Pe o ming a adi ional PAPE p o ocol p io o a se o oli ional ailu e could make he
a hle e acu ely mo e esis an o a igue in long-las ing asks (in ou case, a se o
oli ional ailu e o a ious epe i ions) 127. The exac a ionale behind his imp o emen
in pe o mance is no ully elucida ed. Tempe a u e aises a e a commonly men ioned
mechanism behind pe o mance enhancemen , bu based on he esul s o Weige e al.
(2018) 81, whe e small and non-signi ican empe a u e changes we e seen a e 10
epe i ions a 70% in a biceps cu l, i seems unlikely. Ne e heless, Boullosa e al.
(2018)82 men ion a possible mechanism, whe e he ele a ion o Ca2+ le els inc ease due
o low- equency wi ches, wha can cause he pe o mance enhancemen independen o
myosin egula o y ligh chain phospho yla ion.
In e es ingly, pe o mance imp o emen s obse ed in his s udy may be ela ed o
imp o ed capaci y o pe o m slowe epe i ions, as unde he PAPE condi ion,
pa icipan s pe o med, on a e age, one mo e epe i ion, which was slowe han unde he
CON condi ion (Figu e 10). In consequence, he eloci y loss was g ea e om he i s
o he las epe i ion. The a emp o comple e one mo e epe i ion so close o ailu e could
120
be due o psychological easons47. The maximal adap abili y heo y47 s a es ha
hype s ess si ua ions could lead o bad pe o mance. In his way, hose las , ha d, and
slow epe i ions would be he s essing si ua ions whe e pa icipan s need o s i e o ul il
he li . Pe o ming he condi ioning ac i i y in he PAPE p o ocol (a hea y epe i ion
p io o he es ed ask), could imp o e pa icipan s´ con idence when s uggling wi h
hose las epe i ions 47. Ano he possible explana ion o he pe o mance imp o emen
obse ed could be he aining eloci y speci ici y, which means ha a e pe o ming
ha speci ic condi ioning ac i i y, pa icipan s gain acu e i ness o adap acu ely o low
eloci y li ing 135.
The quan i y o wo k pe o med pe session, unde s ood as o al numbe o se s 27, o he
olume load (se s x epe i ions x kilog am) 136 is ela ed o he quan i y o gained muscle
mass. Thus, i PAPE leads o an inc eased numbe o epe i ions pe o med un il ailu e,
olume load pe session would be imp o ed, and so could muscle hype ophy. Following
his line o easoning, i could also be assumed ha hypo he ic muscle hype ophy
bene i s could be due o bo h he imp o ed mechanical ension o he las epe i ion (due
o ob ained lowe mean p opulsi e eloci ies, Figu e 10) and a g ea e numbe o
pe o med epe i ions (Figu e 9). This means ha he pe o med addi ional epe i ion may
be e ec i e when aiming a muscle hype ophy. P e ious s udies suppo he no ion ha
wi h a g ea e eloci y loss, muscle hype ophy gains can be mo e signi ican 134, bu
only o some ex en 137,138. E idence sugges s ha when eloci y loss is excessi e (40%),
subsequen se s could be a ec ed138. This is in line wi h indings o Al es e al. (2019)49,
whe e signi ican di e ences we e ound in he numbe o epe i ions pe o med in he
i s (PAP = 11.5 ± 3.1; CON = 10.4 ± 2.7; p < 0.05; ES = 0.38) and he second (PAP =
6.5 ± 1.9; CON = 5.5 ± 1.8; p < 0.05; ES = 0.54) se be ween PAP and CON g oups, bu
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no in he hi d se . This sugges s ha pe o mance enhancemen s can inc ease aining
olume signi ican ly, bu when eloci y loss is oo p onounced, a igue may o e come
po en ia ion and impai pe o mance in subsequen se s. Ou s udy is in line wi h ha by
K zysz o ik, Wilk, Filip, e al. (2020)50, as inc easing he numbe o epe i ions led o
highe ime unde ension. Based on his, u u e esea ch should add ess whe he a g oup
pe o ming a PAPE p o ocol combined wi h a mode a e eloci y loss (i.e., 20% eloci y
loss) can comple e mo e epe i ions han a con ol g oup o se e al se s ( ou o six se s).
Fu he mo e, i he PAPE expe imen al condi ion g oup can pe o m mo e epe i ions, i
would be in e es ing o ca y ou a long- e m in e en ion o examine whe he his
p o ocol would b ing mo e muscle mass gain han a con ol condi ion.
This s udy aced se e al limi a ions, including ela i ely small (n=12) sample size,
which make i di icul o gene alise he ob ained esul s. Ou esul s p o e ha a PAPE
p o ocol can be use ul o imp o e pe o mance in a ask o ailu e, which makes PAPE a
po en ial s a egy o inc ease muscle hype ophy gains. Howe e , his was no measu ed,
and he e o e, u he s udies a e wa an ed. Fu he mo e, ou s udy included only one se
un il oli ional ailu e, howe e , he e ec o his se on pe o mance in subsequen se s
was no e alua ed.
5.4 Gene al Discussion
5.4.1 Gene al concep s
Conside ing all he in o ma ion abo e, he basis o any PAP o PAPE p o ocol a e bo h
in ensi y and olume. This is no unexpec ed, because i manipula ion o hose wo
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concep s is o pa amoun impo ance when c ea ing a aining s imulus o any du a ion (a
session, mic ocycle, mesocycle, mac ocycle o any leng h cycle)16,17, why should i be
di e en when conside ing sho e ime pe iods? Thus, when ying o achie e a co ec
PAP o PAPE s imulus du ing a wa m-up, he goal should be ocused on p ope ly
combining a ce ain olume load (se s · epe i ions · kilog ams o pounds)1 wi h an
app op ia e es in e al.
To co ec ly achie e a po en ia ion e ec om a PAP o PAPE p o ocol, ec ui men o
ype II ibe s is needed, and his can be done ei he using high in ensi ies22 o low
in ensi ies close o muscle ailu e26. As ype II ibe s a e mo e sensi i e o calcium,
a hle es wi h highe p opo ion o ype II ibe s will bene i mo e om high in ensi y
(PAP o PAPE p o ocols whe e high o ces a e exe ed) p o ocols59. Conside ing ha
ibe ype pe cen age is no ully inhe i ed139 and ha aining backg ound can ha e a
huge impac on i 140, in e indi idual di e ences in esponse magni ude o he p o ocol a e
common. In any case, p oximi y o ailu e (unde s ood as a leas an RPE 6 in he
epe i ions in ese e based RPE scale54) is needed o ec ui ype II ibe s 128,141. As his
in ensi y need can be ul illed in wo di e en ways, is he e any di e ence in a p o ocol
based on in ensi y o based on olume?
In he s udy by Lowe y e al. (2012)115 he medium load p o ocol (70% 1RM) imp o ed
pe o mance 4 min pos condi ioning ac i i y (p < 0.05; ES = 1.46, la ge), while he high
load p o ocol (93% 1RM) achie ed peak pe o mance 4 and 8 min pos condi ioning
ac i i y (p < 0.05; ES4min = 1.34; ES8min = 1.48, la ge). These esul s a e suppo ed by
Gilbe and Lees (2005)38, whe e inc eases in he isome ic RFD we e seen a wo
di e en ime poin s o each g oup. The 1RM g oup (high in ensi y g oup) imp o ed
129
5.4.3 Isome ic PAPE and hea y li ing
I isome ic con ac ions a e ene ge ically less demanding han sho ening con ac ions
(i.e., a hypo he ic isome ic PAPE p o ocol should be ene ge ically less demanding han
a adi ional high in ensi y dynamic PAPE p o ocol) and conside ing ha he s icking
egion is he weakes poin o a li , pe o ming an isome ic PAPE p o ocol in he s icking
egion is in e es ing. In his app oach, esea che s would be ying o acu ely imp o e
pe o mance o he weakes poin o he li . Ne e heless, he e is some hing impo an
o conside , he muscle leng h. I has been men ioned ea lie in “1.2.2.2 S icking Poin o
S icking Region?” ha he s icking egion seems o be he poin whe e a clea mechanical
disad an age occu s. This disad an age can be due o he a io be ween in e nal and
ex e nal momen a ms o due o excessi e muscle leng h. Muscles a e o med by
sa come es, and hese sa come es ha e hei leng h- o ce ela ionship, meaning ha hey
ha e an op imum leng h whe e hey can apply o ce155 . When a sa come e (and by
ex ension a muscle) is oo elonga ed (o oo sho ened) i s capaci y o apply ac i e o ce
dec eases102,148. Thus, whene e he s icking egion o an indi idual is due o excessi e
elonga ion o he in ol ed muscle, pe o ming isome ic con ac ions he e could no be
help ul, bu expe imen al da a is lacking. Fo his eason, in ou s udy2 bench p ess g ip
wid h was se a 1.4 imes biac omial dis ance, o ensu e ha he pec o alis majo no he
iceps b achii we e no excessi ely elonga ed.
In ha s udy2 we compa ed he e ec s o an isome ic (15 maximal isome ic con ac ions
o 1 second wi h 1 second o es in be ween -15 MVIC-) PAPE p o ocol wi h a adi ional
dynamic p o ocol (1 epe i ion wi h 93% 1RM) on mean p opulsi e eloci y and s icking
egion kinema ics o a high loaded (85% 1RM) li . Mean p opulsi e eloci y did no

130
show signi ican imp o emen s bu s icking egion kinema ics did. The isome ic p o ocol
imp o ed eloci y in he p e-s icking egion (p io o he ini ia ion o he s icking egion)
(p < 0.001; ES = 0.67, mode a e e ec ; 95% CI [0.07, 0.02]), he 1s maximum eloci y
peak (p =0.005; ES = 0.71, mode a e e ec ; 95% CI [0.02, 0.093]) and he minimum
eloci y peak (p = 0.025; ES = 0.38, small e ec ; 95% CI [0.006, 0.072]).
These esul s could seem o i ial impo ance, bu no hing is u he om eali y. Fo
expe ienced li e s, a small change in mean p opulsi e eloci y can suppose he di e ence
be ween succeeding a li o ailing i (wha was con i med by he smalles meaning ul
di e ence calcula ion ca ied ou in ou s udy´s s a is ical analyses). Changes in he
eloci y- ime p o ile o he li and he s icking egion kinema ics (i.e., less eloci y loss
om maximum o minimum eloci y poin s) a e due o he g ea e impulse ha he li e
has achie ed p io o he s icking egion. This augmen ed capaci y o apply o ce a e
p esumably due o acu e s eng h adap a ions by he isome ic PAPE p o ocol, because as
s a ed by Lum & Ba bosa (2019)4, isome ic s eng h aining enhances o ce om he
adop ed join angles (in ou s udy2 he middle o he s icking egion) un il 20-50º away.
This imp o emen o he i s pa o he li (p e-s icking egion) can p o ide he li e
wi h enough impulse o a oid excessi e eloci y loss om Vmax peak o Vmin peak, u he ing
pa icipan om ailu e.
Un il his poin , i seems ha isome ic PAPE p o ocols applied in he S icking Region
a e use ul o enhance sligh ly pe o mance ( educing epo ed RPEs), bu no enough o
allow li ing mo e weigh . Sho ly, indings up o his poin sugges ha his p o ocol is
help ul o aise success p obabili y in a hea y li , bu i does no imp o e maximal
s eng h. Exe ed ac i e o ce is a esul o he numbe o c oss b idges o med in he high
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o ce s a e156, and i all mo o uni s a e ec ui ed du ing a maximal s eng h ask128,141,
p esumably he maximum quan i y o c oss b idges a e being o med. Thus, i should no
be possible o imp o e he quan i y o o med c oss b idges wi hou c ea ing new
sa come es, esul ing in an impossibili y o imp o e maximal s eng h acu ely.
Wha can be done is imp o ing RFD pe c oss b idge. PAP and PAPE p o ocols imp o e
RFD due o myosin ligh chain phospho yla ion, wha imp o es myosin´s mobili y and
ge s myosin heads close o ac in binding si es63,157. The ole o PAP o PAPE in s eng h
spo s migh be imp o ing pe o mance in submaximal loaded asks, such as pe o ming
se s un il oli ional ailu e wi h 60-80% 1RM. As PAP o PAPE a e al eady commonly
used o sp in ing107, jumping115 o h owing41, i seems easonable o hink ha i will be
e ec i e in submaximally loaded s eng h asks. Following his line o easoning,
K zysz o ik e al. (2020)50 and Al es e al. (2019)49 ound con lic ing esul s. K zysz o ik
e al. (2020)50 ound no s a is ically signi ican di e ences in he numbe o pe o med
epe i ions, bu hey ound an inc ease in ime unde ension o he PAPE g oup. Con a y
o his, Al es e al. (2019)49 ound di e ences in he pe o med numbe o epe i ions in
he i s and second se . The PAPE g oup pe o med mo e epe i ions (p < 0.05) (PAPE
11.5 ± 3.1 and 6.5 ± 1.9, in he i s and second se s espec i ely) han con ol g oup (10.4
± 2.7, 5.5 ± 1.8, in he i s and second se s espec i ely). One key di e ence is he used
load. While K zysz o ik e al. (2020)50 used 60% 1RM, Al es e al. (2019)49 used 75%
1RM. This could sugges ha when using excessi ely ligh loads, a igue could unde pin
esul s26,130,141.
Following Al es e al. (2019)49 esul s, we conduc ed a s udy using only one se un il
oli ional ailu e wi h a highe in ensi y (80% 1RM) in he bench p ess, whe e we
132
compa ed a con ol g oup (no PAPE p o ocol) and a PAPE g oup ( he same wa m-up
han in con ol g oup, bu wi h 1 se o 1 epe i ion a 93% 1RM p io o he ask o
ailu e). Ou esul s suppo ed hose by Al es e al. (2019)49, bu also hose by,
K zysz o ik e al. (2020)50. On one hand, pa icipan s in he PAPE g oup pe o med mo e
epe i ions (10.83 ± 2.5 epe i ions) han in CON condi ion (9.76 ± 1.72 epe i ions)
(p=0.008; ES=0.5, small e ec ). On he o he hand, mean p opulsi e eloci y o he las
epe i ion p io o he concen ic oli ional ailu e was lowe in he PAPE condi ion (0.16
± 0.06 m·s-1) han in he CON condi ion (0.2 ± 0.09 m·s-1) (p=0.02; ES=0.52, small
e ec ), wha inc eases ime unde ension as in K zysz o ik e al. (2020)50.
Al hough his imp o ed pe o mance in submaximal load asks is no di ec ly ele an o
s eng h compe i o s, who need o maximal s eng h imp o emen s, i could be indi ec ly
ele an . As muscle mass is he key de e minan o s eng h pe o mance in ad anced
li e s58, imp o ing he hype ophic s imulus (i.e., imp o ed mechanical ension)
ecei ed pe uni o aining bou (i.e., a aining se ) could be in e es ing in he long e m.
To be s onge , hype ophy is needed a myo ib illa p o ein le el52, o impulse new
sa come e c ea ion, e en hough any esis ance aining p og amme impulses p o ein
c ea ion also a in acellula le el (e.g., ibosome biogenesis158) o ex acellula le el159.
Depending on ained muscle leng h o con ac ion egime, sa come es will be added in
pa allel o in se ies102,160, shi ing o ce-leng h ela ionship upwa ds102 o le wa ds101.
In any case, he in e es ing aspec o using PAPE o muscle hype ophy aining is based
on he augmen a ion o pe o med wo k. I PAPE imp o es pe o med numbe o
epe i ions un il ailu e, olume load pe session (se s x epe i ions x kilog am)136 would
imp o e, and so could muscle hype ophy. Following his line o easoning, i could also
133
be assumed ha hypo he ic muscle hype ophy bene i s could be due o bo h, imp o ed
mechanical ension22,56 o he las epe i ion and o highe pe o med epe i ions136. In ou
s udy3 pe o ming a adi ional PAPE p o ocol p io o oli ional ailu e made pa icipan s
mo e a igue esis an , achie ing mo e epe i ions (9.76 ± 1.72 epe i ions he con ol
g oup, s. 10.83 ± 2.5 epe i ions in he PAPE g oup). This pe o mance imp o emen s
in a ask o oli ional ailu e in he bench p ess could be ela ed o an imp o ed capaci y
o pe o m slowe epe i ions, as he PAPE g oup pe o med slowe he las epe i ion
(0.2 ± 0.09 m·s-1 in he con ol g oup s. 0.16 ± 0.06 m·s-1 in he PAPE g oup). In
consequence, he eloci y loss was g ea e om he i s o he las epe i ion and p e ious
s udies suppo he no ion ha wi h a g ea e eloci y loss, muscle hype ophy gains can
be g ea e 134. This means ha he pe o med ex a epe i ion may be e ec i e when
aiming o p oduce muscle hype ophy, wha means ha he e icacy o e e y se would
be highe (i.e., he achie ed hype ophy o e e y se would be highe ).
134

135
6
LIMITATIONS & FUTURE RESEARCH
Look o wha is wi hin: do no allow he in insic quali y o he wo h o any one ac o
escape you
Ma cus Au elius – Medi a ions VI 3
136
137
6. LIMITATIONS & FUTURE RESEARCH
6.1 Limi a ions
Ou wo k aced some limi a ions:
• Ou i s o iginal esea ch aimed o measu e mean p opulsi e eloci y changes
wi h a de ice ha was no sensi i e enough (e.g., eal magni ude changes we e
abou 0.001 m·s-1 and he used de ice measu es 0.01m·s-1 o highe eloci ies).
This di icul ed s a is ical analysis and esul in e p e a ion in mean p opulsi e
eloci ies. Ne e heless, indi ec measu emen s using Kino ea based
digi alisa ion allowed o ins an aneous eloci y compa isons, wha allowed o
compa e esul s mo e p ecisely.
• Ou second o iginal esea ch aced wi h sample size limi a ion, making di icul
o gene alise achie ed esul s. Howe e , ob ained sample was o med by ained
indi iduals, wha is ep esen a i e o he compe i i e popula ion.
• In ou second o iginal esea ch we alk abou hypo he ic applica ions o PAPE o
muscle mass gain, bu longi udinal da a is needed o i mly con i m ha
hypo hesis.
6.2 Fu u e esea ch
Fu u e wo k, based on wha has been p esen ed abo e could ocus on he ollowing:
• A wide ange o a ailable p o ocols exis al eady. I would be in e es ing o es
he di e en ime-po en ia ion p o iles o wo p o ocols ma ched in olume load
138
bu wi h di e en in ensi ies, o see i he ime-po en ia ion p o ile is he same in
shape bu di e en in ime un il peak pe o mance.
• Isome ic PAPE p o ocol applied in he middle o he s icking egion based on 15
MVIC wi h 1 second es in be ween has p o ed i s e icacy imp o ing li ing
e iciency. I would be in e es ing o es he applica ion o he same p o ocol in
la ge muscle leng hs, o es whe he i causes mo e a igue due o acu e muscle
damage o imp o es pe o mance.
• As PAPE p o ocols seem o imp o e pe o med wo k pe session, i would be
in e es ing o design a s udy be ween 8 – 16 weeks o es i he po en ial bene i
on hype ophy is eal o only hypo he ic.
• PAP´s and PAPE´s unde lying mechanisms a e no mu ually exclusi e, as PAPE
could be a side e ec o PAP o an ex ende PAP. The ole o empe a u e seems
in e es ing bu emains o be p o en as a mechanism o PAPE. I would be wo h
esea ching he eal ole o empe a u e in any PAPE p o ocol.
145
isomé icas son ene gé icamen e más exigen es que las con acciones excén icas, pe o
écnicamen e más simples, los in e alos de descanso pod ían se ela i amen e simila es
pa a ambos ipos de p o ocolos (es deci , 5-7 min pa a indi iduos más ue es y ≥8 min
pa a indi iduos más débiles30).
O o escena io en el que los p o ocolos de PAPE isomé icos son ú iles, es cuando los
en enado es buscan mejo a el endimien o en le an amien os pesados con ca ga casi
máxima. Como hemos demos ado en nues o es udio2, es posible que la elocidad media
p opulsi a no mejo e signi ica i amen e, pe o sí lo hacen las elocidades máximas de la
egión de es ancamien o, lo que acili a el le an amien o. Es a mejo a en los pun os cla e
de la egión de es ancamien o (es deci , Vmax1 y Vmin) se log a con un p o ocolo de PAPE
basado en con acciones isomé icas ealizadas en la zona de desacele ación164 de la
egión de es ancamien o.
El e ce y úl imo obje i o de es a esis ue p oba el impac o de un p o ocolo de PAPE
en el olumen de en enamien o. En es e caso, el p o ocolo de PAPE p opues o e a un
p o ocolo dinámico adicional1, ya que las se ies al allo concén ico se ealizan con
ca ga submáxima. La e idencia en es a á ea es escasa y con adic o ia, pe o nues os
esul ados espalda on los de Al es e al. (2019) 49, a i mando que un p o ocolo de PAPE
puede mejo a el olumen de en enamien o de ue za. Es a mejo a puede debe se a
azones psicológicas 47 o a azones de especi icidad de la elocidad de en enamien o 135.
Como en enado que soy, al comenza es a esis, mi obje i o e a a a de comp ende
mejo la b echa en e la ciencia y la p ác ica. Es a esis a a el ema de la PAPE en

146
di e en es (y ecuen es) si uaciones pa a un en enado de ue za, y po lo an o, me
gus a ía esumi las conclusiones ex aídas:
• Conclusión 1: Los en enado es deben comenza a di e encia PAP de PAPE y
egión de es ancamien o de pun o de es ancamien o
• Conclusión 2: Un p o ocolo de PAPE es un modelo de i ness- a iga agudo. Si el
olumen es al o, la in ensidad debe se baja y ice e sa. Si el olumen y la
in ensidad usados son al os, el uso de se ies clus e puede se ú il
• Conclusión 3: Las pe sonas ue es se bene ician más de los p o ocolos pesados
que las pe sonas no a as. Además, los indi iduos más ue es necesi an in e alos
de descanso más co os (5-7 min) que sus compañe os más débiles (≥8 min)
• Conclusión 4: Los p o ocolos de PAPE adicionales no son ú iles cuando se a a
de mejo a el endimien o en le an amien os pesados. Sin emba go, los p o ocolos
PAPE isomé icos son ú iles en es e escena io
• Conclusión 5: Los p o ocolos de PAPE isomé icos no mejo an la ue za máxima,
pe o mejo an la cinemá ica de la egión de es ancamien o, acili ando lige amen e
el le an amien o y e i ando que el a le a alle
• Conclusión 6: Un p o ocolo PAPE adicional de al a in ensidad puede mejo a el
endimien o de una se ie lle ada al allo concén ico. Es o pod ía mejo a el
olumen ealizado po sesión
147
8
REFERENCES
Le no one delay in he s udy o philosophy while he is young, and when he is old,
le him no become wea y o he s udy; o no man can e e ind he ime
unsui able o oo la e o s udy he heal h o his soul
Epicu us – Le e o Menoeceus
148
149
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