A recent study investigated an individually timed lower-body PAPE protocol before 50 metres freestyle.
Overall time did not improve significantly. Only turn time showed a small positive effect.
Individualisation is essential
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The large individual variation was particularly striking. Some swimmers responded much more strongly than others.
PAPE should therefore always be tested in training and adjusted individually. A standardised programme for every athlete makes little sense.
What PAPE is about
The idea behind Post-Activation Performance Enhancement is to use targeted high-intensity pre-activation to temporarily increase neuromuscular performance. Timing is crucial: immediately after the effort, fatigue may dominate, while several minutes later the desired performance enhancement may emerge.
This is precisely why athletes respond differently. Strength level, training experience, type of exercise and individual recovery time can all influence the effect.
Use only proven routines before competition
In practice, PAPE protocols should be tested repeatedly under controlled conditions. Ideally, not only overall times but also start, underwater and turn times should be recorded.
If an athlete shows no reproducible advantage, there is no reason to add a complicated activation programme to the competition routine. Familiarity and confidence before the start may be more important than a theoretical physiological benefit.
If, on the other hand, an athlete repeatedly shows a positive effect, PAPE can be used specifically for that individual. The current study therefore supports individualisation rather than a general recommendation.
SCIENTIFIC SOURCE
https://pubmed.ncbi.nlm.nih.gov/42243273/