HOW TOO IMPROVE YOUR SQUATS INSTANTLY
SUPRAMAXIMAL WALKOUTS AS A POST-ACTIVATION POTENTIALIZATION (PAP) STRATEGY: FUNDAMENTALS, APPLICATION AND EVIDENCEWHAT ARE SUPRAMAXIMAL WALKOUTS?
Supramaximal walkouts consist of removing the squat from the cage with a load greater than the 1RM (usually between 110–130%), maintaining the standing position with this load for 5 to 10 seconds, without performing the eccentric or concentric phase of the movement. The goal is to induce an acute neuromuscular response that can improve performance in subsequent sets — a phenomenon known as post-activation potentiation (PAP) .
PHYSIOLOGICAL BASISPAP refers to the temporary increase in force production capacity following a high-intensity stimulus. SMW is believed to activate this mechanism through:
Recruitment of high threshold motor units;
Increased calcium sensitivity in type II muscle fibers;
Neural stimulation without the mechanical fatigue generated by complete repetitions;
Reduction of cortical inhibition associated with high loads ( overload familiarity ).
SCIENTIFIC EVIDENCE1. Griest et al. (2024)A pioneering study tested the use of SMW with 110% of 1RM in the squat and observed that this strategy protects against performance decline (power and speed) over three sets with 92.5% of 1RM. Perceived exertion was also lower in the SMW group compared to the control group. Reference: Griest, SM, et al. Supramaximal Walkouts Protect Against Performance Decrements Experienced in Repeated Sets of Back Squats . Journal of Strength and Conditioning Research , 2024. PubMed: 40267419
A meta-analysis that investigated PAP protocols concluded that the most consistent effects occur in trained individuals, using loads ≥85% 1RM. Although it did not directly assess SMW, it supports the logic of using neural overloads.
Reference: Seitz, LB, et al. The mechanisms of postactivation potentiation: A review . Journal of Strength and Conditioning , 37 (5), 2015, 30–36.
Review describes the physiological mechanisms of PAP and emphasizes that intense stimuli with minimal fatigue are ideal for optimizing performance — as occurs in SMW.
Reference: Tillin, N. A., & Bishop, D. Factors modulating postactivation potentiation and their effect on the performance of subsequent explosive activities . Sports Medicine , 39 (2), 2009, 147–166.
They analyzed different activation protocols and found that heavy isometric or quasi-isometric interventions can be effective for experienced athletes, with maximum effect between 3 and 7 minutes after the stimulus.
Reference: Dobbs, WC, et al. Effect of postactivation potentiation on explosive vertical jump: A systematic review and meta-analysis . Journal of Strength and Conditioning Research , 33(12), 2019, 3309–3318.
Concentric Fatigue-Free Potentiation
Ideal for preserving energy before heavy sets or 1RM tests.
Neural familiarization with extreme loads
may reduce the feeling of threat when exposed to submaximal loads after SMW.
Applicable in strength microdosing strategies.
Can be included with minimal interference in the total training volume.
Low biomechanical risk when well controlled
Absence of dynamic movement reduces the risk of technical failure.
Load: 110% to 120% of the squat 1RM.
Duration: 5 to 10 seconds of standing with the bar.
Position: Stable, feet in the usual squat position.
Rest interval: 3 to 7 minutes before the next set of real squats.
Frequency: 1 to 2 times a week, preferably on days of heavy lower body training.
FINAL CONSIDERATIONSThe use of supramaximal walkouts as a PAP tool represents a promising alternative for trained athletes seeking to maximize performance in heavy squats. Although there are still few specific publications, physiological mechanisms and early empirical findings support its strategic use within strength cycles or maximal load tests.