30 Seconds SummarySupercharge Your Performance With Primer Sessions
- Primer sessions are low volume training designed to boost neuromuscular performance for up to 48 hours.
- Two types of primer sessions: moderate-to-heavy loads (~75-85% 1RM) and ballistic low-to-moderate loads (~30-60% 1RM).
- Research suggests primer sessions enhance performance mostly within 6-24 hours post-exercise, with effects possibly extending up to 48 hours.
- Outcomes from primer sessions include improved strength and muscular power, with implications for both burst movements and sustained strength activities.
- Effectiveness of primer sessions is greater in stronger individuals and varies depending on the athlete's strength level.
- Implementing primer sessions 1-2 days before a main event is recommended based on current evidence.
- Combining high-load and ballistic training in primer sessions may offer optimal benefits for strength athletes, though further individualization is needed.
Data Driven Strength
Zac Robinson
