Use of Loaded Conditioning Activities to potentiate middle – and Long – Distance Performance : A narrative review and practical applications.

A study in Endurance Review:

Journal of Strength and Conditioning Research: 33(8)/2288–2297 

In this study, the authors looked at the use of a loaded conditioning activity (LCA), which elicits a post-activation potentiation (PAP) response to acutely enhance explosive power performance.

Despite the limited number of studies that have been conducted in this area, the tentative conclusion is that well-trained middle- and long-distance athletes are likely to obtain some benefit, particularly during the early stages of a performance, by including a loaded conditioning activity (LCA) in their warm-up routine.

Despite the limited number of studies that have been conducted in this area, the tentative conclusion is that well-trained middle- and long-distance athletes are likely to obtain some benefit, particularly during the early stages of a performance, by including a loaded conditioning activity (LCA) in their warm-up routine.

It is recommended that middle and long-distance athletes experiment with a warm-up protocol that involves a 5–10-minute self-paced warm-up at a low intensity (60% maximum heart rate) followed 5–10 minutes later by an LCA.

It is likely that a short bout of high-load resistance exercise (4–6 sets 3 5RM) or series of sprint efforts (4–6 sets x 10-secs), which include the addition of a light-moderate load will elicit a PAP response. A recovery of 5–10 minutes should be permitted after the LCA to ensure that fatigue has dissipated sufficiently to realize a benefit to performance.

Use of Loaded Conditioning Activities