023 - The Hidden Cost of High-Intensity Conditioning: Strength Gains Come at a Price
PAPE Isn’t Global—It’s Local. And That Changes Everything.
One lift can prime performance—or sabotage it.
Postactivation Performance Enhancement (PAPE) has become a staple in high-performance training. But this study throws cold water on the assumption that it's a free performance boost across the board.
Researchers used barbell back squats as a high-intensity conditioning activity (CA) to test both localized (lower-body) and nonlocalized (upper-body) effects. The results?
The Results:
Local gains, upper-body pain.
Lower-body strength and power improved after squats, specifically in knee flexion/extension.
But upper-body eccentric strength (elbow flexion/extension) dropped post-CA.
Explosive tasks didn’t budge.
Neither the countermovement jump (CMJ) nor explosive push-up improved, suggesting PAPE favors max strength, not ballistic output.
Neural fatigue matters.
Fatigue from the squat CA seemed to cross over and impair non-targeted muscles, particularly during eccentric contractions.
What This Means for Training
Just because a movement is heavy and intense doesn’t mean it’s helping you perform better. The nervous system is selective, and so is fatigue.
If you’re programming full-body contrast work or alternating upper/lower training tasks with minimal rest, you could be tanking performance in muscle groups that weren’t even part of the CA.
Tactical Applications
1. Match Your CA to the Targeted Performance Task
Want a stronger squat? Use squats as the CA.
Trying to boost upper-body power? Don’t start with back squats.
2. Control Fatigue in Non-Targeted Areas
Allow sufficient rest between muscle group transitions.
Use shorter, less fatiguing CAs (like isometrics) if working multiple areas.
3. Know When PAPE Works Best
PAPE is more effective for max strength than for explosive or ballistic tasks.
If you’re chasing vertical or reactive output, simpler priming drills might be more effective.
Stay Thick.
Kolinger D, Stastny P, Pisz A, et al. High-Intensity Conditioning Activity Causes Localized Postactivation Performance Enhancement and Nonlocalized Performance Reduction. J Strength Cond Res. 2024;38(1):e1-e7. doi:10.1519/JSC.0000000000004590