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This Two-Move Workout Uses the 'PAP' Method For Big Results

·2-min read
Photo credit: bojanstory - Getty Images
Photo credit: bojanstory - Getty Images

The ideas of training for strength versus explosive power and agility may seem at odds with one another. But to build a truly athletic set of wheels that are as much ‘go’ as they are ‘show’, a hybrid approach may be necessary.

This simple two-pronged attack will have you grinding out controlled reps of a bodybuilding classic, then opening up the taps with a set of explosive jumps before switching back. Believe it or not, grinding out a heavy set of squats before hitting the box can actually be beneficial in increasing your jumping power thanks to a process known as Post-Activation Potentiation (PAP), helping you to tap into your inner athlete whilst also building a killer set of quads.

For this workout you’re going to be utilising the ‘Juarez Valley’ method, performing two exercises back to back, adding and subtracting reps in a ‘ladder’ fashion. You’ll begin with 20 reps of box jumps and one rep of squats, followed by 19 jumps and two squats, then 18 jumps, three squats, and a sprint etc., working down one ladder and up the other until you reach one jump and 20 quad-searing squats.

Front Squat x 1,2,3 etc…20

Clean a pair of moderate weight dumbbells up onto your shoulders and stand tall (A). From here, take a deep breath and drop into a front squat, until the crease of your hip passes below your knee (B), before driving back up. Lower yourself under control but ensure you’re standing back up explosively to get the most bang for your buck.

Box jump x 20,19,18 etc…1

Stand in front of a box, with your feet hip-width apart (A). Jump on top, landing with both feet as softly as possible, bending your knees slightly to absorb the impact (B). Once at the top, stand up fully by extending your knees and hips. Step backward off the box, one foot at a time. Repeat.

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