John Lockwood's Page

Post-Activation-Potentiation (PAP) is a physiological principle that many resistance training programs are starting to implement. The athlete performs a strength exercise (bench press, squat, deadlift, etc.) and super-sets a ploymetric immediately afterward. The plyometric must be in coordination with the strength exercise - If the athlete performs a set of squats, their PAP exercise would be box jumps, lunge jumps, tuck jumps, etc. If the athlete performs a set of bench press, their PAP…

Many programs have varying views when it comes to training for strength in the lower body (glutes, hamstrings, quadriceps, etc.). The Back Squat, ideally, has the highest potential to evaluate accurate strength through the quadriceps and glutes, however, as the weight increases, the mechanics and posture are likely to be incorrect and risk of injury increases. The primary reason why back squat can be detrimental, and in some causes adversely affect training, to an athlete’s performance is…

Today’s lift consisted of a variation of bench press that’s called fast bench press. The athlete controls the weight on the eccentric contraction of the chest, ideally for 2 to 2.5 seconds, and then explodes as fast as possible concentrically contracting on the way up. The sets and reps were 5X5. The weight was 60% of the athletes 1RPM. I’m in favor of this type of lift because of how it can be applied to sport specific movements, particularly in football and even more specifically with…