Rss Feed
Tweeter button
Facebook button
Digg button
Stumbleupon button

PAP Review (1-on-1, Vol 3)

June 8, 2011 –

The ASYLUM CHALLENGE has kept me away from (2) new 1-on-1 discs that I have been itching to tryout. Now that the ASYLUM RESULTS are in, I have done UBX twice and P.A.P. was next on the list.

I also provide a preview of the last disc in Volume 3, Total Body X.

You can read my full One on One, Vol3 review HERE.

You can also download the One on One, Vol 3 worksheets, including P.A.P  HERE

Disc 11 – P.A.P.

Length: 70 Min

Routine: Long Warm-up followed by (2) Complexes. Each Complex contains 3-4 moves and is repeated 4 times.

P90x Replacement: None (All new stuff!)

My Recommendation Rating: 4.5 Stars (out of 5)

Equipment Required: Weights, 4 Balls, Chair or Stability Ball, Strength Band (for stretching), Pull-Up Bar (for stretching)

P.A.P. stands for Post Activation Potentiation. What?! Yes, it sounds impressive, huh? There is actually a long interview in this one between Steve Edwards and Tony. Steve is our fitness geek who knows all the science behind this. If you want to really get down and dirty on P.A.P., there is a great article on P3 Applied Science Blog HERE. Dr. Marcus Elliot  at P3 was used to create the P90X2 P.A.P.workout.  You can also read Steve Edward’s Blog on P.A.P. HERE. If you want to find out more, just Google it and there are plenty of other articles on it.

P.A.P. is showing incredible results and many high-level athletes are using it. In geeky scientific terms, P.A.P has proven 2 things.

1) “that prior heavy loading induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last from five-to-thirty minutes”

2)  “PAP intervention enhances the H-reflex, thus increasing the efficiency and rate of the nerve impulses to the muscle”

What does this mean? You will be able to jump higher, run faster, and lift more. At some level, this is our goal, right? Okay Mike, enough science, what about the workout?!

The workout is 70 minutes long and has a very long warm-up broken into 2 parts. The “Heated Warm-Up” is actually a workout in itself. However, the main workout is comprised of 2 complexes. Each complex is broken into a power move followed by an explosive move followed by a flexibility move. Each series of moves is repeated four times with no break.

The first complex focuses on the Lower Body.

Power Move – Front to Back Lunges (Holding Dumb bells)

Explosive Move – Flying Lunges (High Speed / Max Height)

Flexibility Move – Forearm Side Arm Balance (Heel Skyward / Arm Raised)

The second complex focuses on the Upper Body.

Power Move – Push-Up Rows (Holding Dumb bells)

Explosive Move – Plyo Push-Up (High Speed / MaxHeight)

Flexibility Moves – 4 Ball Chaturanga followed by Floor Clock

So, what did I think of it? I was really excited to do this. This is the workout our upline coach Wayne Wyatt did for the actual P90X2 recordings that occured earlier this year. Obviously, it will have evolved from the 1-on-1 for the final program, but this is a workout that is brand new. There is no P90X replacement because we didn’t do this in P90X. P.A.P is a completely new concept.

I really enjoyed the workout, but I was somewhat surprised that it was not more difficult. I am not trying to sound arrogant, but my average heart rate for the 70 minutes was slightly higher than 100. That is Yoga X territory for me. Now, I have heard that they kicked up the difficulty big time for the final P90X2 version. In fact, rumor is that there will be a dedicated P.A.P. Upper and P.A.P. Lower workout. We shall see. I held back on a full (5) stars because honestly I felt like I had more in me after the workout. When I finish a routine, I want to be spent. I want to wonder whether I am going to be able to get that last rep done. I love the concept and the geeky science. However, I am looking forward to the final version. If you do (2) complexes focusing on just Upper or just Lower, I am sure this is crusher of a workout!

I think P.A.P. has huge potential (no pun intended) to really help many of us break through an plateaus we may be seeing in our fitness. I am not sure how they will work this into the 90 day routine. Will it replace KenpoX? Rumor is that it may only be done the last 30 days. I guess it can be thought of as a “Game Day” for P90X2.

If you do plan on doing P90X2, I would definitely buy this to familiarize yourself with the concept of P.A.P. so you can be head of the game when Tony brings out the real deal later this year

Disc 12 – Total Body X

Length: TBD

Routine: TBD

P90x Replacement: TBD

My Recommendation Rating: TBD

Equipment Required: TBD

I am awaiting this one, so I will be reviewing as soon as I get my mitts on it!

4 Responses to “PAP Review (1-on-1, Vol 3)”

  1. Tim Yerger says:

    Hey Mike,

    Thanks for the review! I have been looking for a review on this one since I heard it came out. I can’t wait to try this. I doubt that it would replace Kenpo X because I thought I heard early on that they were making a workout called MMX that was going to replace Kenpo. That was really early on in the game so things may have changed. Anyways, great review!


    • Coach Mike Coach Mike says:

      You bet Tim. I’m glad you found it useful. I read about MMX as well. However, One-on-One, Vol3 is “supposed” to contain all the workouts he will have in P90X2. There was no Kenpo or MMX. Frankly, I was looking forward to an MMX routine. Well, time will tell. Not too much longer. :)

  2. […] So Tony threw a brand new workout at us. He is loving the P.A.P. workouts. What is P.A.P.? It stands for Post Activation Potentiation. I highly encourage you to read more about P.A.P. in my review on the Volume 3 workout. You can read about the science behind this new workout HERE! […]

  3. […] did a P.A.P. workout. (Don’t know what P.A.P. is? Checkout my 1-on-1, Vol3 review of P.A.P. HERE). I will write a blog on the sequence he did, but we did (3) Complexes: Upper, Middle, and Lower […]

  4. […] – Coach Mike wrote an excellent Blog on P.A.P., I highly recommend you do so as this will give you a very thorough foundation of what Post Activation Potentiation is. (Click HERE to go to it.) […]

Leave a Reply