“Activation” exercises: Are they really improving performance or preparing your athletes? with Gerard McMahon

In this episode of the Pacey Performance Podcast, Gerard McMahon joins us to discuss "activation" exercises and their role in improving performance and preparation. Activation exercises have long been touted for their ability to improve performance by targeting specific muscle groups and maximizing motor unit recruitment. However, Gerard challenges this notion, suggesting that these exercises, often misunderstood and misapplied, may not be as beneficial as many people think.

Gerard explains that muscle activation is fundamentally a function of the neuromuscular system, controlled by motor unit recruitment and firing rates. Activation exercises, while intended to improve performance, often do not significantly enhance muscle activation in healthy athletes. Instead, these exercises may be more appropriate for rehabilitation of severe cases or specific disabilities.

EMG (electromyography) studies, commonly used to measure muscle activation, have limitations due to the complexity of interpreting muscle signals and potential inaccuracies from surface electrodes. As a result, the practical value of EMG-based activation exercises is questioned. Low-level resistance band exercises, such as monster walks and side steps, are criticized for their minimal impact on performance enhancement. These exercises, often used in warm-ups, may not provide the necessary muscle activation levels to prepare athletes effectively for high-intensity activities.

Gerard suggests that high-intensity contractions are a better alternative for post-activation potentiation, which can lead to greater performance improvements. These high-intensity activities, combined with a proper warm-up, are more effective in enhancing neuromuscular readiness and overall athletic performance. In summary, the podcast casts doubt on the traditional use of activation exercises, advocating for high-intensity exercise in the form of PAP as a superior method for athlete preparation and performance enhancement.

Main talking points:

• Reevaluate the effectiveness of activation exercise
• Understand muscle activation via motor unit recruitment
• Use EMG studies cautiously for muscle activation
• Avoid relying on low-level resistance bands
• Question the need for activation in healthy athletes
• Prioritize high-force, high-velocity exercises
• Integrate sport-specific warm-up activities
• Address root causes of muscle inhibition IF there is any