Wake Up Your Muscles With Pre-activation Techniques

Post-activation potentiation has recently gained popularity in the fitness community. With post-activation potentiation, performance during explosive movements (jumps, sprints, etc.) may be improved when preceded with a heavy lift of respective muscle groups. But what if the reverse was more beneficial?

Tammy McCarthy - a wellness coach in strength and conditioning, explains “From experience, I’m proposing that we look at this from a different angle. What if simply “waking up” underused muscle can save the joints and even work to develop weak muscle(s)?”

A Dynamic Approach and Beyond

She continues “A dynamic warm up before hitting the stack is always a great idea, but what if the dynamic warm up isn't enough? It may be enough for the average college athlete who is active over 16 hours a week and has a well-educated strength and conditioning team to develop weak muscle groups.

"For the average person though, such a warm up may not even exist. If it does, all the wrong muscle groups are targeted because the person may not know any better. Rounded shoulders, excessive spine curvatures and posture-related injuries are all I see in fitness centres.

"All of these can be corrected and prevented if an extra 10 minutes were spent on lifts that target areas of weakness.

“The nervous and skeletal muscle systems work very closely to each other. Muscles don't move unless there are nervous impulses, and nervous impulses don't stimulate an underdeveloped muscle or muscle group.”

The Cardio Advantage

“With the now awakened glutes, hamstrings and core, the body has a much better chance of surviving a ‘cardio’ attack. Not only that, but cardio becomes much more effective. I have seen this first-hand in group cycling classes.

"For example I’ve gone in on a Monday morning with understimulated legs and with 100 percent activated legs. Take it from me—the puddle of sweat surrounding my bike was way deeper when I trained my legs before class. The same goes for running to a lesser degree.”

Below are some examples of some Pre-activated exercises and circuit routines.

Pre-cycling activation circuit:

• 1a. Deadlift, 8/6/4 X 3 (first two sets are warm-up sets)
• 1b. Cable pull-through, 5 X 10 (This exercise activates the glutes and hamstrings for a stronger deadlift. Add a small power ball between the knees for activation of the inner thighs or hip adductors.)
• 1c. Cable pull-down, 5 X 10 (activates the core and serratus anterior)

Pre-run activation circuit:

• 2a. Bent row, 5 X 10 (use a 6- to 8-rep max weight for this; really pull past your limit)
• 2b. Scap retracts, 5 X 10 (use enough weight so that the area between the shoulder blades is on fire; pre-activation exercise for the bent row)
• 2c. Pull-ups, 5 X failure (because who doesn’t want the bragging rights)

Stronger Lifts

Try the following to go beyond those two exercises and muscle groups.

Chest:

• 1a. Bench presses, 8/6/4 X 3–6
• 1b. Incline fly or decline fly, 5 X 10

Squat:

• 1a. Squats, 8/6/4 X 3–6
• 1b. Lunges, split squats or Bulgarian split squats, 5 X 10

Shoulders:

• 1a. Standing presses, 8/6/3 X 3–6
• 1b. Rear delt raises, 4 X 10