Use The Priming Training Method To Maximize Performance

What is Priming?

Priming is a training strategy that involves super-setting activation drills and explosive movements before your main lifts. This technique is based on the concept of Post-Activation Potentiation (PAP), which is a physiological phenomenon where the force exerted by a muscle is temporarily enhanced following a previous contraction.

How Does Priming Work?

By focusing on posterior chain stabilizers and mimicking the plane of motion or movement pattern of your main lift, priming helps to engage your muscles more effectively. Controlled activation drills wake up your muscles, while the explosive movements that follow recruit fast-twitch muscle fibers, leading to enhanced force production. The result is that your muscles are fired up, your nervous system is fully engaged, and you’re ready to tackle heavy lifts with greater power and efficiency.

Benefits of Priming

Enhanced Muscle Activation

Priming ensures that specific muscle groups are fully engaged during your main lifts, leading to better muscle recruitment and strength.

Increased Power Output

The combination of controlled activation and explosive movements helps to increase power output by tapping into PAP, allowing you to lift heavier and move more explosively.

Improved Movement Efficiency

By priming the muscles, you reinforce proper movement patterns, reducing the risk of injury and improving overall lift mechanics.

Greater Focus and Readiness

Priming prepares your mind and body for the upcoming workout, ensuring you’re fully focused and ready to perform at your best.

Injury Prevention

By gradually increasing the intensity and activating key stabilizing muscles, priming ensures that your body is ready to handle the demands of your main lifts with proper form, minimizing the risk of strains, sprains, and other injuries.

Priming Examples for Main Movements

Squat:

* Activation Drill: Slow Controlled Tempo Goblet Squat (2-3 sets of 3-5 tempo reps: 4 seconds to lower, 2 seconds pause at end range, then explode up)
* Explosive Movement: Vertical Explosive Jump (2-3 sets of 3-5 reps)

Bench Press:

* Activation Drill: Band Resisted Pull-Aparts (2-3 sets of 8-12 reps focused on end-range pause and contract)
* Explosive Movement: Bent-over Horizontal Med Ball Slams (2-3 sets of 3-5 reps)

Deadlift:

* Activation Drill: Slow Controlled Tempo Dumbbell RDLs (2-3 sets of 3-6 tempo reps: 4 seconds to lower, fast coming up)
* Explosive Movement: Kettlebell Swings or Broad Jumps (2-3 sets of 5-8 reps)

Overhead Barbell Press:

Pullup:

* Activation Drill: Light Controlled Tempo TRX Rows (2-3 sets of 4-8 Tempo reps: 4 seconds to lower, fast coming up)
* Explosive Movement: Vertical Med Ball Explosive Slams (2-3 sets of 3-5 reps)

Technique Tips for Priming

* Focus on Control: During activation drills, emphasize slow, controlled movements to fully engage the target muscles.
* Explode with Power: For the explosive movements, aim to generate maximum force with each rep, focusing on speed and explosiveness.
* Maintain Proper Form: Even in priming exercises, form is crucial. Ensure you maintain good posture and alignment throughout each movement.

Programming Tips

* Perform 2-3 Sets: Keep the volume manageable to avoid fatigue before your main lifts.
* Activation Reps: Stick to 8-12 reps focused on lightly activating the stabilizers and not annihilating.
* Explosive Reps: Stick to 3-5 reps for explosive movements focusing on quality and explosive power.
* Rest: Allow for adequate rest between sets (30-60 seconds) to maintain intensity and effectiveness.

Conclusion

Priming is a powerful training technique that can help you maximize your performance in the gym. By incorporating priming exercises into your routine, you can enhance muscle activation, increase power output, improve movement efficiency, and reduce the risk of injury. Remember to focus on control during activation drills, explode with power during explosive movements, and maintain proper form throughout each exercise.

FAQs

Q: What is the purpose of priming exercises?
A: The purpose of priming exercises is to activate the muscles and prepare them for the upcoming workout.

Q: How do I know if I’m doing priming exercises correctly?
A: Focus on slow, controlled movements during activation drills and aim to generate maximum force with each rep during explosive movements.

Q: Can I do priming exercises on my own or do I need a personal trainer?
A: You can do priming exercises on your own, but it’s recommended to work with a personal trainer to ensure proper form and technique.

Q: How often should I do priming exercises?
A: You can do priming exercises 2-3 times per week, depending on your training goals and schedule.

Q: Can I use priming exercises for all types of exercises or just certain ones?
A: You can use priming exercises for most types of exercises, but it’s recommended to focus on exercises that require explosive power and speed.