Post Activation Potentiation for Loaded Carries

Post-Activation Potentiation Loaded Carry Training... this is one of my training workouts for the Inman Mile (carrying 1.5 X bodyweight for one mile non-stop).
The goal of this workout was to carry 225 lbs for 3 rounds of 500 yards, so I wanted to test how warming up with a heavier weight for a few short carries then backing off to the working weight would feel.
I'm using an @_marrsbar for this. The "true" Inman Mile is supposed to be done with a straight bar, which I'm not sure is physically even possible (wrists and shoulders would get wrecked).
What I'm doing here is starting with 405 lbs on the bar for 3 short carries of about 30 yards or so.
This is known as Post-Activation Potentiation. Essentially, using a heavier load to get your nervous system more activated (and, in this case, your entire body used to being under a heavier load).
After those carries, I took the 180 lbs off and worked with the 225 lbs. Which felt like NOTHING after a few short carries of the 405 lbs.
This was MUCH better than trying to jump right into 225 lbs. I was right in the groove immediately. Definitely will be doing this for all longer distance training carries and for the actual challenge, when I try it.
One other thing I discovered as I was doing the carry is that I needed to make sure I was belly breathing, not chest breathing.
When chest breathing with a load on your shoulders, your shoulder girdle has to rise. This means you're lifting the weight in addition to carrying it, which taxes the traps and the intercostals unnecessarily.
When I switched to belly breathing, my shoulders stayed down and it was easier to carry the load and less taxing overall, which is what I was looking for.
I stopped my timer during all rest periods on this and restarted it when I started again, just to get an idea of how long the mile will take.
These 3 rounds were about 25 minutes of walk time under load.
#madscientistofmuscle #loadedcarry #yokebar #yokecarry #inmanmile #loadedcarries #strongman #strengthendurance #postactivationpotentiation #pap #paptraining #marrsbar
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