Post-Activation Potentiation in Swimming: How to Instantly Boost Your Swimming Speed
/What Is PAP Training?
Ever wish you could find a way to swim faster — instantly? That’s where Post-Activation Potentiation (PAP) comes in. It’s one of those performance-enhancing tricks backed by solid science but often overlooked by swimmers and coaches alike.
So, what is PAP training?
In simple terms, PAP is a training method that temporarily increases muscle power and neural activation through short bursts of high-intensity effort. It’s used by strength coaches and sprinters to “prime” the nervous system — helping athletes recruit more muscle fibers, increasing both the rate muscle contract, and the amplitude, allowing you to swim faster.
Think of it as turning up the volume of your nervous system. You do one or two powerful or heavy, high-intensity movements, rest briefly, and then perform your main set or race. The result? Your muscles fire faster and harder.
Discover how Post-Activation Potentiation (PAP) can help swimmers boost their 100m speed by up to half a second. Learn the science, method, and practical drills behind this proven performance technique to prime your muscles for peak power before racing
The Science Behind PAP
A 2015 study published in the Journal of Strength and Conditioning Research by Hancock et al. tested PAP on collegiate swimmers. The method was simple but effective: 4 x 10m resisted sprints performed on the 1:00.
The results were impressive — swimmers improved their 100m times by an average of 0.54 seconds compared to the control group. That’s not a small gain at this level.
So how does it work?
High-intensity efforts like resisted sprints or heavy lifts create a temporary increase in motor neuron excitability — essentially waking up your nervous system. When followed by an explosive or high-speed activity (like sprint swimming), your muscles are already “switched on,” generating more power per stroke.
PAP Training Examples for Swimmers
There are several ways to apply the PAP method in your training, both in and out of the water. Here are some examples that I’ve used with competitive swimmers:
1. In-Water PAP Training Example
4 × 10m resisted sprints (use a resistance belt or parachute)
Rest 60 seconds or more between efforts
After a 3–5 minute recovery, perform 2 × 25m all-out sprints
Notice the increased “pop” in your stroke and higher stroke rate efficiency
2. PAP Weight Training Example
Combine a heavy strength move with an explosive one targeting the same muscle group. For example:
Squat + Jump Set
2 reps of heavy back squat (~85% of 1RM)
Rest 2–3 minutes
3 reps of explosive jump squats or box jumps
Dan Daly demonstrates the High Bar Back Squat – a key strength exercise for swimmers to build power, stability, and better body alignment in the water.
Dan Daly breaks down the Squat Jump – a powerful exercise to improve explosive strength and speed in swimmers.
Bench Press + Medicine Ball Throw:
2–3 heavy bench press reps
Rest 2 minutes
3–5 explosive chest passes with a med ball
The goal is to create enough stimulus to “activate” your muscles — but not so much that you cause fatigue.
Dan Daly demonstrates proper bench press technique — from setup and breathing to maintaining five points of contact for maximum power and control.
Dan Daly demonstrates the Single Arm Medicine Ball Rotational Chest Throw a dynamic exercise to build rotational power, core stability, and upper-body speed.
Building a PAP Training Program
You don’t need to overhaul your training plan to benefit from PAP. Instead, integrate it strategically during your taper phase or race prep days.
Here’s a simple PAP training program template:
| Day | Focus | Example PAP Pair | Rest Between Pair |
|---|---|---|---|
| Monday | Lower Body Power | Heavy Squat + Jump Squat | 2–3 min |
| Wednesday | Upper Body Speed | Bench Press + Med Ball Throw | 2–3 min |
| Friday | In-Water Speed | Resisted Sprint + Free Sprint | 3–5 min |
Tip: The timing of your rest period is crucial. You want to allow enough recovery for fatigue to subside, but not so much that the potentiation effect disappears. For most athletes, this sweet spot is between 2–8 minutes depending on training intensity. However, PAP windows have been shown to last 5-20 minutes.
PAP Training Exercises for Swimmers
When applying PAP to swimming, the exercises you choose should mimic the movement patterns of the stroke.
Here are a few PAP training exercises that work particularly well:
Resisted Band Sprints: For kick and pull activation
Power Pull-Ups or Clapping Push-Ups: To prime upper body strength
Jump Squats or Split Jumps: For explosive leg drive off the blocks or walls
Kettlebell Swings: Great for hip extension power in freestyle and butterfly
These exercises can be inserted into warm-ups or used as part of a dryland circuit leading into main swim sets.
How to Apply PAP in the Pool
Let’s say you’re preparing for a race or a high-intensity main set. Here’s how to incorporate PAP effectively:
Warm Up Normally. Focus on mobility, light activation, and core engagement.
Perform a Short PAP Set. 4 × 10m resisted sprints (as in the study) or 2–3 heavy power movements on land.
Rest 3–5 Minutes. Allow your body to absorb the stimulus.
Execute Your Race or Main Set. You should feel more powerful, connected, and explosive.
The key is precision — not volume. Overdoing PAP work can lead to fatigue, reducing its effect
Why PAP Works for Swimmers
As a coach, I’ve seen PAP work wonders for athletes who need a performance boost without extra training load. Especially in taper weeks, where you’re maintaining sharpness but reducing volume, the PAP method can bridge the gap between rest and readiness.
The benefit goes beyond speed — swimmers often report feeling “lighter,” more coordinated, and more connected through their stroke after PAP activation. That’s your nervous system firing on all cylinders.
Key Takeaways
PAP training is a proven way to increase speed and power in both swimming and dryland sessions.
The PAP method training involves pairing a heavy or high-intensity movement with an explosive one.
Effective PAP training exercises include resisted sprints, jump squats, and medicine ball throws.
Always prioritize recovery between sets to get the potentiation effect — not fatigue.
Incorporate PAP into your pre-race or taper routine for immediate performance benefits.
How to Apply PAP in the Pool
Let’s say you’re preparing for a race or a high-intensity main set. Here’s how to incorporate PAP effectively:
Warm Up Normally. Focus on mobility, light activation, and core engagement.
Perform a Short PAP Set. 4 × 10m resisted sprints (as in the study) or 2–3 heavy power movements on land.
Rest 3–5 Minutes. Allow your body to absorb the stimulus.
Execute Your Race or Main Set. You should feel more powerful, connected, and explosive.
The key is precision — not volume. Overdoing PAP work can lead to fatigue, reducing its effect
Why PAP Works for Swimmers
As a coach, I’ve seen PAP work wonders for athletes who need a performance boost without extra training load. Especially in taper weeks, where you’re maintaining sharpness but reducing volume, the PAP method can bridge the gap between rest and readiness.
The benefit goes beyond speed — swimmers often report feeling “lighter,” more coordinated, and more connected through their stroke after PAP activation. That’s your nervous system firing on all cylinders.
Key Takeaways
PAP training is a proven way to increase speed and power in both swimming and dryland sessions.
The PAP method training involves pairing a heavy or high-intensity movement with an explosive one.
Effective PAP training exercises include resisted sprints, jump squats, and medicine ball throws.
Always prioritize recovery between sets to get the potentiation effect — not fatigue.
Incorporate PAP into your pre-race or taper routine for immediate performance benefits.
Primed for Power
Whatever iOver my 20+ years coaching swimmers, I’ve learned that the biggest breakthroughs often come from mastering the fundamentals — not chasing new gimmicks. PAP isn’t magic; it’s physiology in action. When applied correctly, it gives you the edge to turn solid training into standout performances.t is, the way you tell your story online can make all the difference.
Take the next step in your training. Want structured dryland workouts that integrate PAP principles for swimmers?
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