The Effects of Post-Activation Performance Enhancement on High Intensity Interval Training: A Comparison of Traditional and Cluster Set Protocols
Question
Do traditional-set or cluster-set half-squat PAPE protocols improve VO2peak response, time at >=90% VO2max, and total duration during a treadmill HIIT session in trained endurance athletes?
Summary
In ten well-trained endurance athletes, adding heavy half-squat priming before a treadmill HIIT-to-failure session let athletes run longer and spend more time at or above 90% VO2max. Cluster-set squats performed better than traditional sets for total duration and high-oxygen time, without changing peak VO2, peak heart rate, or perceived exertion.
Methodology
- Well-trained endurance athletes in triathlon or middle-/long-distance running
- 10 participants.
- Half back squat followed by treadmill running.
- Work intervals: 1-min run at vVO2max.
- Recovery: 1-min active recovery at 30% vVO2max.
- Intensity: 85% 1RM half squat; HIIT at vVO2max.
- HIIT averaged 14.4 +/- 1.53 min total duration after cluster PAPE.
- Acute single-session condition.
- Randomized crossover acute exercise study
- VO2peak, Time near VO2max, Exercise duration, and Physiological strain were tracked.
Outcomes
Time near VO2max
Both PAPE protocols increased time at >=90% VO2max, and cluster exceeded traditional.
Overall p<0.001; control 6.21 +/- 0.9 min, traditional 7.43 +/- 1.2 min, cluster 8.11 +/- 1.4 min; cluster vs traditional p=0.005.
Exercise duration
PAPE increased total exercise and work duration, with cluster longest.
Total exercise duration F(2,18)=23.9, p<0.001; cluster vs traditional p=0.026. Total work duration F(2,18)=31.9, p<0.001; cluster vs traditional p=0.043.
VO2peak
Peak oxygen uptake during HIIT did not differ between control, traditional, and cluster conditions.
F(2,18)=1.8, p=0.198; control 62.3 +/- 5.1, traditional 61.6 +/- 4.0, cluster 61.9 +/- 3.7 mL/kg/min.
RPE
Perceived exertion at task failure was similar across protocols.
p=0.846.
HR and lactate
HRpeak and maximal lactate were not significantly different overall, while pre-HIIT lactate was higher after both PAPE protocols.
HRpeak p=0.118; maximal lactate p=0.086; pre-HIIT lactate p<0.001.
Insights
- For trained athletes, a heavy squat cluster-set primer may increase the high-oxygen stimulus of a 1:1 HIIT session.
- This is not a beginner protocol because it combines heavy squats and treadmill running to failure.
Limitations
- Small sample of 10 trained athletes
- Acute crossover only
- Long-term training adaptations not measured
- Requires heavy squat experience and laboratory intensity prescription
Safety
- No adverse events reported in the paper.
- Trained spotters supported the barbell during squat protocols.