Post-Activation Performance Enhancement in Combat Sports: A Narrative Review

Background: Performing conditioning activities in addition to warm-ups may acutely enhance performance and is termed as post-activation performance enhancement (PAPE). Objective: This study aimed to investigate the PAPE of the special judo fitness test (SJFT) of youth judo athletes using various conditioning exercises (CE). Methods: Fourteen females (age = 16.5 ± 0.8 years) and nine males (age = 17.0 ± 0.9 years) performed the three CEs (i.e., upper-body [isometric push-ups], lower-body [standing broad jumps], or their combination) or a control condition (i.e., judo-specific warm-up) in a counterbalanced randomized crossover method. The SJFT was conducted one minute after the CE or control condition. Results: All CEs significantly increased the number of throws in sets 1, 2, and 3 and the total number of throws compared to the control condition. In addition, the combined CE showed a greater performance enhancement effect on the number of throws in set 1 and the total number of throws compared to the upper-body CE alone. Immediately after the SJFT, the heart rate was lower in the upper body CE compared to the control and combined CE. The SJFT index improved after all the CEs compared to the control condition, with no differences between CEs. No significant difference was observed in the rating of perceived exertion between CEs. There was no significant interaction between biological sex and CE for any of the dependent variables. Conclusion: All CEs (i.e., upper-body, lower-body, or their combination) may induce a PAPE effect for judo performance, with combined CE providing a superior enhancement in the number of throws compared to upper-body CE.

Post-activation performance enhancement (PAPE) is an acute performance increase in voluntary exercises induced by a conditioning activity. Due to the scarcity of evidence about the effectiveness of distinct protocols, the aim of this study was to compare the effects of two different flywheel PAPE protocols (half-squat and lunge exercises) on vertical and horizontal jump performance, as well as change-of-direction ability in female amateur footballers (n = 21). Each protocol consisted of 3 sets of 6 repetitions for the half-squat protocol or 10 repetitions for the lunge protocol, with two minutes of passive rest, performed with a conical pulley. Both protocols were followed by rests of two, eight, and twelve minutes for repeated countermovement jump (CMJ), triple hop, and change-of-direction test (modified T-505) testing. The fixed-effect model 2-ways-repeated measures ANOVA showed that there was no significant interaction between time and exercises performed (p > 0.05). There was no significant relationship between exercise specificity and performance in sport-specific tasks. Our results suggest that, within this population, neither flywheel protocol provided measurable PAPE benefits across varied time windows. The findings underscore the importance of strength levels in achieving PAPE benefits and question the specificity of PAPE protocols to targeted sport performance outcomes.

The aim of this narrative review was to examine the effects and mechanisms of Post-Activation Performance Enhancement (PAPE) on sports and exercise performance, and to provide practical recommendations on its application. PAPE denotes the phenomenon of acute enhancements in contractile performance (e.g., enhanced strength, rate of force development or power) following a given conditioning activity (CA). PAPE can be utilized in a wide range of athletic disciplines, is manifested for both upper and lower body muscle exertions and may be exploited to boost performance during training and competition. Several physiological mechanisms have been proposed to underlie PAPE, including phosphorylation of contractile proteins and increased excitability of motor pathways in the nervous system. Other proposed mechanisms include transient alterations in muscle architecture, increased limb stiffness, and increases in skeletal muscle temperature. Repeated muscle contractions generate both acute fatigue and contractile potentiation, the net balance of which determines if physical performance subsequently is enhanced or attenuated. Decreases in performance are typically observed initially following CA, after which supercompensatory effects emerge typically at 4-9 min post CA. For conventional resistance exercise, CA protocols utilizing loading intensities ≥ 60% 1RM appear to induce the greatest magnitude of PAPE. Notably, a range of specific CA protocols can elicit PAPE, including conventional resistance training exercises, plyometric drills as well as blood flow restriction. In conclusion, when CA protocols are properly designed and executed, PAPE appears to enhance physical performance within both training and competition, and may be utilized during resistance training, jumping, and sprinting.

Background: Post-activation performance enhancement (PAPE) protocols are increasingly being used to acutely boost strength and power in resistance training. The objective of this systematic review was to determine how PAPE interventions influence barbell velocity in the bench press among trained individuals and address the following research question: which conditioning activities (CAs), rest intervals, and loading strategies most effectively enhance bench press velocity parameters under PAPE conditions? Methods: This systematic review, conducted according to PRISMA guidelines, searched PubMed, Scopus, SpringerNature, EBSCO, and Web of Science up to 31 January 2025 for studies involving healthy adults (18–50 years) that employed bench press or related conditioning activities intended to induce PAPE, and assessed barbell velocity (peak or mean). From pool of 111 records, 7 studies (total n = 125 males, 23–29 years old, ≥2-year training experience) met the inclusion criteria. The methodological quality of included studies was moderate (5/10 on the PEDro scale). Results: Submaximal loads (70–80% 1RM) applied for one to three short sets, with rest periods of around four to five minutes, frequently improved peak velocity (by up to 7%) and peak power (by up to 15.9%). Conversely, heavier loads (>85% 1RM) and insufficient rest tended to offset these benefits due to fatigue. Blood flow restriction or ischemic preconditioning strategies produced positive velocity outcomes mainly at lower loads (20–50% 1RM). Conclusions: These findings suggest that PAPE interventions can enhance bench press barbell velocity in trained individuals. Effectiveness, however, depends on training status, volume, load intensity, and recovery intervals. Future randomized controlled trials with larger samples, standardized reporting, and the inclusion of female athletes are recommended to refine and generalize PAPE applications for upper-body strength and power development.

BackgroundResearch on post-activation performance enhancement (PAPE) is dominated by lower-body conditioning activities/performance test complexes. Despite the contribution of the upper body to many sporting actions, no review on upper-body PAPE currently exists.ObjectivesThe aim of this systematic review with meta-analysis was to provide a synthesis of the available research on the inclusion of upper-body PAPE conditioning activities to improve athletic performance.MethodsA review of the literature was conducted according to the Preferred Reporting Items for Systematic Review and Meta-analyses guidelines, including a literature search of EBSCOhost, SPORTDiscus, PubMed and Google Scholar databases. A total of 127 studies were identified through database searches, and were assessed against the following criteria: (1) randomised controlled trial or pre-and-post study design; (2) studies explored the effects of prior voluntary muscle activity, and not electrically induced contractions, (3) evidence, or lack thereof, of PAPE was quantified by the monitoring of individual performance to commonly applied physical tests or sport-specific tasks; (4) conditioning activities and performance tests were primarily upper-body; (5) detailed description of a standardised warm-up; and (6) full-text versions of studies could be accessed in English language peer-reviewed journals. Studies were quality assessed for methodological quality via the PEDro scale and ranked accordingly.ResultsThirty-one studies met the inclusion criteria. Studies were classified into different conditioning activity modes: bench press variations, sport-specific (modified implement throws, swing-specific, cable pulley, elastic resistance, combination) and bodyweight activity. Acute performance enhancement in several movement-specific combinations was found. A meta-analysis revealed that bench press at ≥ 80% one repetition maximum significantly (p = 0.03; ES = 0.31) improves subsequent power output in the ballistic bench throw at 30–40% one repetition maximum, following 8–12 min recovery. Additionally, sport-specific overweight implement throws improved subsequent throwing distance at competition weight by ~ 1.7–8.5%; ES = 0.14–0.33, following 3 min recovery. Sport-specific lighter weighted bat swings and swing-specific isometrics resulted in improved subsequent competition weight bat swing velocities, ranging from ~ 1.3–4.9%; ES = 0.16–0.57.ConclusionsThis review presents several upper-body movement-specific conditioning activities that could be considered by coaches and practitioners as part of complex or contrast training, or used in pre-competition warm-ups to acutely enhance performance.

Post-activation performance enhancement (PAPE) has been proposed to improve strength, power, or speed following a conditioning contraction, yet, few studies have investigated its impact on postural performance. This study aimed to examine the effects of an acute bout of plyometric exercise with varying recovery intervals on unilateral countermovement jump (CMJ) performance and postural sway in female volleyball players. Twenty-four national-level female athletes (age: 20.83 ± 2.93 years; height: 1.72 ± 0.18 m; body mass: 61.21 ± 11.77 kg; and body mass index: 20.60 ± 2.67 kg/m2) participated in the study. They conducted unilateral CMJ and postural sway assessments on both dominant and non-dominant legs under baseline conditions, as well as four recovery intervals (2 min: R2, 4 min: R4, 6 min, R6, and 8 min: R8). These assessments were performed following a 30 s repetitive CMJ (RCMJ-30) serving as an acute plyometric conditioning activity. A force plate was used to capture force–time- and center of pressure-derived metrics. Maximum and mean jump heights during the RCMJ-30 test demonstrated moderate-to-good interday reliability (intraclass correlation coefficient = 0.62–0.83). Significant differences in unilateral CMJ and postural sway metrics were observed across conditions following the plyometric stimulus. R8 was the most effective recovery interval for improving both jump height and flight time in both legs (p < 0.01). The greatest enhancement in unilateral postural performance was found in the R6 condition (p < 0.05), with more pronounced effects in the non-dominant leg. These findings support the effectiveness of the RCMJ-30 as a PAPE protocol for enhancing both unilateral CMJ performance and postural control. Practitioners should adjust recovery intervals based on specific performance goals to maximize PAPE benefits.

Velocity specificity, combination training and sport specific tasks

Blood flow restriction (BFR) is effective for improving long-term sports performance, but its impact on post-activation performance enhancement (PAPE) remains inconclusive. This study aimed to (1) examine the amplitude-time characteristics of PAPE through within-group comparisons of equal-intensity conditioning activities (CAs) performed under different BFR pressures; and (2) compare, using between-group analyses, the effects of CA + BFR vs. CA-only or passive rest, low-intensity CA + BFR vs. high-intensity CA, and BFR at rest vs. passive rest alone on performance outcomes, power output, and rate of force development (RFD) across different recovery intervals. A systematic search was conducted in three English-language and one Chinese database. Included studies examined at least one of four predefined comparisons and reported outcomes related to performance (e.g., jump, sprint, and bench throw), power output (e.g., peak, mean, relative peak, and relative mean power), or RFD. Data were pooled using cluster-robust variance estimation and a three-level mixed-effects model with small-sample corrections. Meta-regression was performed to examine the relationship between PAPE and recovery time. The effect size was expressed as the standardized mean change (SMC) for within-group comparisons and as the standardized mean difference (SMD) for between-group comparisons. Thirteen studies (212 participants) met the inclusion criteria. Within-group comparisons showed that arterial occlusion pressures (AOP) of 30%, 50%, 60%, 70%, and 80% imposed during a 30% 1-repetition maximum (1-RM) CA enhanced performance at 3-12 min post-intervention, with SMCs of 0.56, 0.81, 0.64, 0.41, and 0.11. Peak gains occurred at 4 min (SMC = 0.77; 95% CI 0.13-1.42), 5 min (SMC = 1.29; 95% CI 0.61-1.97), 5 min (SMC = 0.72; 95% CI -5.40-6.02), 8 min (SMC = 1.02; 95% CI 0.32-1.72), and 12 min (SMC = 0.74; 95% CI 0.20-1.24), respectively. Between-group comparisons revealed small but significant improvements in performance (SMD = 0.21; 95% CI 0.01-0.40) and power output (SMD = 0.15; 95% CI 0.02-0.28) but not RFD (SMD = 0.11; 95% CI -0.08-0.30) for CA + BFR compared to control. The other three models had no significant effects on any outcomes. Recovery time was an important moderator across all comparisons, resulting in five distinct PAPE-recovery time patterns for equal-intensity CAs performed under different BFR pressures. Five distinct PAPE-recovery time patterns emerged, with specific CA intensity and BFR pressure (30%-80%) combinations producing unique response profiles. Incorporating BFR into CAs or replacing high-intensity CAs with low-intensity ones may provide a practical strategy for acutely enhancing performance and power output. Preliminary evidence suggests that combining 50% AOP with 30%-50% 1-RM squats or leg press may enhance jump performance in the 3-12 min post-CA window; however, protocol selection should be tailored according to individual PAPE response models.

This study aimed to compare the effects of the post-activation performance enhancement (PAPE) of two different types of warm-ups, unilateral and bilateral, on the performance in vertical jumping and agility of healthy subjects with strength training experience. In the study, 17 subjects (12 men and 5 women) performed two different PAPE protocols: unilateral squat (UT) and bilateral squat (BT). The height of the subjects’ countermovement jump (CMJ) and the subjects’ time to perform the T-agility test (TAT) were measured before and after executing the PAPE warm-up. The squats were performed at a velocity of 0.59 m·s−1 with three sets of three repetitions, with a 3-min rest between sets and a 5-min rest after both uni- and bilateral PAPE warm-ups before taking the tests again. For statistical analysis, we applied ANOVA and calculated the effect size. The results showed that the PAPE for each case decreased the CMJ height but generated significant improvements in the total time taken for the T-agility test (p < 0.01); however, in both cases, the effect sizes were trivial. In conclusion, it is possible to observe that the PAPE, performed both unilaterally and bilaterally, negatively affects the performance in the vertical jump, showing moderate effect sizes. However, both PAPE protocols show performance benefits in agility tests, with a large effect size for the unilateral protocol and moderate for the bilateral protocol.

PURPOSE: The Army Combat Fitness Test (ACFT) aims to accurately reflect Soldier combat performance capability and includes a 3-rep-max deadlift (MDL), standing power throw (SPT), hand-release pushup (HRP), sprint-drag-carry (SDC), leg tuck (LTK), and two-mile run (2MR). The purpose of this study was designed to evaluate the effectiveness of implementing task-specific, post activation performance enhancement (PAPE) strategies, performed immediately prior to the event for which PAPE exercises are designed. The PAPE strategies were as follows: MDL = 1 rep at 10% higher than target 3RM, SPT = 5 consecutive vertical jumps, HRP = 5 plyometric pushups, SDC = 5 consecutive broad jumps, LTK = 5 medicine ball slams, and 2MR = 4 x 20 m sprints. METHODS: A total of 19 ROTC members completed two ACFT tests, separated by 72 hours. Approximately half (n = 10) completed the traditional “Preparation Drill” as their warmup prior to the first session and added PAPE warmup strategies as part of their second session. The remainder of the group (n = 9) completed the treatments in the opposite order to facilitate a repeated-measures, crossover design. The participants’ composite ACFT score (passing score = 360, max = 600 pts) was used to test for mean difference in a two-way (Time x Treatment), repeated measures ANOVA. RESULTS: The results of the two-way repeated measures ANOVA revealed that there was no interaction effect (Time x Treatment) (F(1,8) = 0.075, p = 0.79, ηp2 = 0.009) nor main effect of Treatment (F(1,8) = 0.084, p = 0.78, ηp2 = 0.010). However, there was a main effect of Time (F(1,8) = 58.87, p < 0.001, ηp2 = 0.88) (mean ACFT score ± SD: Session 1 = 527 ± 43, Session 2 = 537 ± 39). CONCLUSIONS: The results of this study did not support the use of additional PAPE strategies to improve ACFT performance. Of note, all passed by a large margin (range 428 - 600). Additionally, there was a practice effect when the test was completed twice, separated by 72 hours - with 17/19 participants matching or exceeding their first score. Therefore, further investigation is warranted with particular attention to minimizing the impact of familiarization and targeting soldiers whose scores are closer to the passing threshold for some - or all - events.

The aim of this research is to examine the acute effect of a jump-based post-activation performance enhancement (PAPE) protocol individualized according to reactive strength index (RSI) values on agility performance in male basketball players. In this experimental study, 20 male basketball players (age=22.1±2.1 years; height=190.9±8.7 cm; body mass= 87.7±9.8 kg) voluntarily participated. In the PAPE protocol applied to the participants, the optimal drop jump (DJ) height was defined as the platform height at which the highest value was obtained during the RSI measurement, and each athlete performed the DJ at this height. A pre-test/post-test design was employed across separate visits. Baseline agility performance was assessed during an earlier session using the Lane Agility Test (LAT), while post-test agility measurements were recorded immediately after the DJ-based PAPE intervention during the final visit. For statistical analysis, a paired-samples t-test was used, and the significance level was set at p&amp;lt;0.05. The findings indicate a statistically significant 1.9% improvement in agility time following PAPE (p=0.039; ES=0.288). The study underscores the on-court applicability of individualized PAPE approaches and offers concrete recommendations for acute performance gains prior to training.

Background/Objectives: Post-activation performance enhancement (PAPE) has been explored for its potential to improve general performance in combat sports. This systematic review and meta-analysis investigated the effects of PAPE protocols on physical performance, focusing on differences across disciplines, competitive levels, and testing methods. Methods: A PRISMA-guided search (2010-2023) identified 19 studies examining PAPE protocols in combat sports athletes. The inclusion criteria required human trials using defined PAPE protocols, with outcomes of general performance indicators such as countermovement jumps (CMJs). A meta-analysis was conducted on data from 866 athletes using random effects modeling. Results: The PAPE protocols yielded a pooled effect size of 0.136 (95% CI, 0.008-0.263) across 866 athletes. Taekwondo athletes exhibited the most pronounced improvements in CMJ performance, particularly when using protocols that combined repeated vertical jumps with heavy-resistance cluster sets, and with dynamic, sport-specific movements such as the bandal chagui protocol achieving an effect size of 1.19 (p < 0.001). Conversely, Muay Thai athletes experienced performance declines when the protocols incorporated highly specific techniques, such as roundhouse kicks (ES = -1.36, p = 0.009). Analysis by competitive level revealed pooled effect sizes of 0.14 (95% CI, -0.01 to 0.29) for amateur athletes and 0.13 (95% CI, -0.11 to 0.38) for elite athletes, with no statistically significant differences observed between these groups. Conclusions: PAPE's effectiveness depends on tailoring protocols to the competitive level and discipline. Short rest intervals support plyometric protocols for amateurs, while heavy-resistance exercises enhance elite performers. Further research is needed to standardize PAPE protocols and explore discipline-specific adaptations.

Warm-up routines include various tasks focused on the peripheral contractile properties and nervous motor command. This present study was aimed at investigating the acute effects of different warm-up routines, emphasizing either peripheral (post-activation performance enhancement, PAPE) or central (motor imagery, MI) contributions on sport-specific tasks. Eleven young female athletes took part in this cross-over, randomized, controlled trial. They underwent three experimental sessions composed of a standardized warm-up followed by 10 min of (1) rest (CONTROL), (2) maximal concentric leg press (PAPE), or (3) mental repetitions of sprint tasks (MI). Post-tests consisted of reaction time, arrowhead agility test, 20 m sprint, repeated sprint ability, and NASA-TLX fatigue questionnaire. PAPE and MI significantly enhanced the arrowhead agility test (p < 0.001 and p = 0.012, respectively) and repeated sprint ability (p = 0.002 and p = 0.035, respectively) compared to CONTROL, without any difference between PAPE and MI. The 20 m sprint time was better after PAPE as compared to MI (p = 0.005) and CONTROL (p < 0.001), without any difference between MI and CONTROL. Reaction time and the NASA-TLX questionnaire were not affected by the warm-up modalities (p > 0.05). PAPE was the most efficient to optimize warm-up due to its greater peripheral contribution that would improve muscle contractility. MI specifically improved the imagined tasks mostly by central contribution.

Objectives. This study aimed to investigate the effects of post-activation performance enhancement on bowling velocity among amateur cricket players using multiple interventions as conditioning activities focusing on the upper body, lower body, and a combination of both. Materials and methods. Eight amateur cricket bowlers were recruited for the study and, in a randomized crossover manner, allocated to conditioning activities aimed at the upper body (i.e., 10 pull-ups + 6 wall ball slams), lower body (i.e., 10 air squats + 6 broad jumps), or both (5 pull-ups + 3 wall ball slams combined with 5 air squats + 3 broad jumps). The bowling velocity was measured at baseline and after one minute and four minutes of completing the intervention. Results. The findings indicate no significant improvement (p = 0.939) in ball velocity compared to the control condition after the three experimental conditions. However, post-hoc results showed a substantial decrease in bowling velocity after one minute. Conclusions. In conclusion, conditioning activities using pull-ups and wall ball slams for the upper body, air squats, and broad jumps for the lower body, or their combination, do not induce post-activation performance enhancement during cricket bowling.

Although the effects of caffeine supplementation on combat sports performance have been extensively investigated, there is currently no consensus regarding its ergogenic benefits.This systematic review with meta-analysis aimed to summarize the studies investigating the effects of caffeine supplementation on different aspects of performance in combat sports and to quantitatively analyze the results of these studies to better understand the ergogenic effect of caffeine on combat sports outcomes. A systematic search for randomized placebo-controlled studies investigating the effects of caffeine supplementation on combat sports’ performance was performed through Scopus, Pubmed, Web of Science and Cochrane Library databases up to 18 April 2022. Random-effects meta-analyses of standardized mean differences (Hedge’s g) were performed to analyze the data. Twenty-six studies of good and excellent methodological quality (based on the Pedro scale) fulfilled the inclusion criteria. The meta-analysis results revealed caffeine has a small but evident effect size (ES) on handgrip strength (ES = 0.28; 95% CI: 0.04 to 0.52; p = 0.02), and total number of throws during the special judo fitness test (SJFT) (ES = 0.42; 95% CI: 0.06 to 0.78; p = 0.02). Regarding the physiological responses, caffeine increased blood lactate concentration ([La]) in anaerobic exercise (ES = 1.23; 95% CI: 0.29 to 2.18; p = 0.01) and simulated combat (ES = 0.91; 95% CI: 0.34 to 1.47; p = 0.002). For Heart Rate (HR), caffeine increased HR final (ES = 0.31; 95% CI: 0.11 to 0.52; p = 0.003), and HR 1min (ES = 0.20; 95% CI 0.004 to 0.40; p = 0.045). However, caffeine had no impact on the countermovement jump height, the SJFT index, the judogi strength-endurance test, the number and duration of offensive actions, HR at the end of the fight, and the rating of perceived exertion. Caffeine supplementation may be ergogenic for a range of combat sports aspects involving isometric strength, anaerobic power, reaction time, and anaerobic metabolism. However, supplementation effects might be ineffective under certain circumstances, indicating supplementation needs to take into account the performance metric in question prior to creating a dosing protocol.