How P90X2 Post Activation Potentiation Training Actually Works

If you've thought about getting the P90X2 workout program that will be available in December 2011, you may have already heard about Post Activation Potentiation (PAP). Post Activation Potentiation is one of the signature features of the P90X2 workout program and is what sets it apart from P90X and other home fitness programs. You'll find two DVDs in P90X2 that are focused entirely on PAP training, and a few exercises that incorporate this type of training in the other workout programs.

Here's a brief overview of how P90X2 Post Activation Potentiation training actually works:

What is Post Activation Potentiation (PAP) Training?

According to the University of New Mexico College of Education in Exercise Science, postactivation potentiation's underlying principle is that heavy loading - or heavy weight lifting - stimulates the central nervous system to a certain level so that it's easier to perform subsequent movements with full force. This peak performance period lasts about 35 minutes, and athletes can perform "explosive" activities for a few minutes right after their strength training workout to reap its rewards.

PAP can be a valuable addition to any endurance athlete's workout program because it enhances endurance and may even prevent fatigue. This type of training is often undertaken by triathletes, endurance runners and individuals who are training to increase stamina.

PAP Training in P90X2

If you decide to commit to the P90X2 workout program, you will be undertaking PAP training during Phase 2 of the workout. Phase 1 of P90X2 is focused on preparing your body for the intense workouts ahead and can last between three to five weeks depending on your training goals. PAP training in P90X2 includes periods of high-load strength training with "explosive" moves such as jump squats, plyometrics, ballistic movements and other fast-paced movements that demand more force to perform. Training with this technique can help you build endurance very rapidly and also help you become stronger physically and mentally.

Is PAP Training with P90X2 Right for You?

The P90X2 workout program wasn't designed for beginners and will require a commitment on your part. You will be working through three phases over the course of the 90-day program, and the first phase will be devoted entirely to "prepping" your body for the challenging weeks ahead. If you have weak knees, a bad back or are prone to injury, you will not be able to perform PAP workouts and most of the P90X2 exercises without hurting yourself. As always, check with your physician before you begin any type of strenuous exercise program or when you are recovering from injury or medical problems.

More content from this contributor:

Is the P90X2 Workout Program Right for You?

P90X2 vs. P90X Workout Programs - Key Differences

P90X2 Workout Phases - What You Need to Know

Sources:

University of New Mexico College of Education in Exercise Science: Postactivation Potentiation - A Brief Review

The Straight Dope: The Science Behind P90X2

Beachbody: P90X2 Workout Program