Is Your Warm-Up Actually Holding You Back?
Greg Goldberger • March 4, 2026
The Warm-Up Hack That Unlocks More Speed, Power & Performance
Most people warm up to feel loose. But what if the goal should be to perform — and your current routine is quietly working against you?
In the latest episode of the Movement Driven Podcast, Dr. Greg breaks down a concept called Post-Activation Potentiation (PAP) — a science-backed training strategy that changes the way you think about what happens before your workout even begins.
What Is Post-Activation Potentiation?
PAP isn't a trendy fitness hack. It's a well-researched principle rooted in how your nervous system works. In simple terms: performing a heavy lift before explosive movements — like jumps, sprints, or speed work — primes your nervous system to recruit more muscle, fire faster, and coordinate better.
The result? More power output from the same workout, just by changing the order of operations.
Why Your Nervous System Matters More Than Stretching
Here's something most people get wrong: static stretching before a power workout can actually calm the nervous system — the opposite of what you want.
Dr. Greg explains how your muscles contain motor units — networks of nerve fibers responsible for generating force. Smaller motor units handle endurance. Larger ones drive explosive, powerful movement. When you load up with a heavy lift at 85–95% of your max effort, you activate those larger motor units at a scale that jogging and stretching simply can't reach.
The sweet spot? Rest 2–6 minutes after that heavy lift, then move into your jump or sprint training. Too soon and fatigue takes over. Wait too long and the potentiation fades.
Who Is This For?
Dr. Greg walks through how PAP applies across a wide range of athletes and active individuals:
- Golfers looking to add distance off the tee
- Runners incorporating speed work into their training
- CrossFitters organizing sessions for maximum power output
- Active adults 30+ who want to hold onto the speed and strength that naturally begins to fade with age
If you're already putting in the time to train, PAP is about making sure that time actually pays off.
The Question Worth Asking Before Every Workout
Are you warming up to feel loose — or warming up to perform?
It's a small shift in mindset, but it changes everything about how you approach your sessions. This episode gives you the framework to train with intention, backed by science that most people — even within the physical therapy field — rarely talk about.
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