🚀 Swimmers want a training protocol that can instantly improve your 100m time by half a second?

🚀 Swimmers want a training protocol that can instantly improve your 100m time by half a second? Dive into this swimming study from April 2015 study in the Journal of Strength and Conditioning Research by Hancock, et al, revealing how Post-activation Potentiation (PAP) can turbocharge collegiate swimmer performance. 🏊‍♂️💪
🧐 Post-Activation Potentiation, or PAP for short, is a performance trick used commonly in the weight room that allows you to recruit more muscle with short high intensity exercises that are either very heavy, very fast, or a combination of both. Using high stimulus, low volume exercises prior to performing, primes your nervous system to tap into into its full ponteial, without contributing to fatigue.
🔍 *Method:* 30 collegiate swimmers (15 women, 15 men) performed 4x10m resisted sprints on the 1:00.
📈 *Results:* Swimmers saw significant improvements in speed, .54 seconds faster 100m times on average compared to the control.
🛠 *Practical Application:* Before racing or main sets, incorporating low volume resisted swimming can prime your muscles for peak performance. In-water resistance training not only boosts your speed but also enhances stroke efficiency, setting new personal bests.
💡 Whether you’re a competitive swimmer or coach, integrating PAP into your routine could be the edge you need. Ready to make a splash with your times? Dive into PAP training and watch your performance soar! 🌊🏅 #SwimmingScience #PAP #SpeedBoost #TrainingTips #SwimFaster

[@makisxatzimixas2372]

You can use a plastic bag if you don't have this equipment

[@traindaly]

😀 good to know. Works as a cap too