Working Out Post-Activation Potentiation
With only 15 minutes of time, it’s hard to imagine that you could get a great leg workout. But one that can increase strength, speed, power, and muscle size? Sound impossible? Not remotely.
For this workout, we’ll be employing a unique training method of pairing exercises using heavy loads with un-weighted explosive exercises. This is a contrast method that allows for increased fiber recruitment due to something called post activation potentiation (PAP). This is the act of making a movement more efficient by pairing it with a previous activity.
For the specific purposes of this program, this means that by alternating the heavy exercises with the explosive exercises, each successive heavy set becomes more effective than the previous one. In just a few sets (and just 15 minutes) you can actually stimulate as many muscle fibers as you can in an old-fashioned, drawn-out leg workout.
Additionally, this technique has been useful not only for increasing strength and size, but has also been effectively used to increase sprinting speed and jump height. That is, this workout makes your legs more efficient at nearly everything.
Perform 2 sets of squats, resting 60 seconds in between them. Immediately after your second set, perform a jump squat for 60 seconds. After your jump squats, rest 60 seconds and perform another set of squats, immediately followed by another 45 seconds of jump squats. Rest 90 seconds, and repeat this circuit. After the second circuit, proceed immediately to B. To recap:
A1) Barbell Squat – 2×5
A2) Jump Squats – as many as possible in 90 seconds. Rest 45 seconds.
A3) Barbell Squat— 1×5
A4) Jump Squats – as many as possible in 45 seconds.
Rest 90 seconds and repeat.
Perform 3 sets of standing barbell calf raises, resting 30 seconds in between them. Immediately after your second set, perform 90 seconds of explosive standing calf raises as fast as you can without weight. Rest 60 seconds and another set of barbell calf raises, immediately followed by another 30 seconds of explosive calf raises. Rest 30 seconds, and perform one more set of barbell calf raises. That’s:
B1) Barbell Rocking Calf Raises – 3×6
B2) Explosive BW Calf Raises – as many as possible in 90 seconds. Rest 60 seconds.
B3) Barbell Rucking Calf Raises – 1×6
B4) Explosive BW Calf Raises – as many as possible in 30 seconds. Rest 30 seconds.
B5) Barbell Calf Raises – 1×6
And remember, if you’re looking to get bigger, faster and stronger in general, do yourself a favor and pick up Jason Ferruggia’s Rampage 2.0: