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

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Aug 1, 2024

Gerard McMahon, an expert challenging conventional beliefs about activation exercises, joins the discussion on their role in sports performance. He argues that these exercises often fall short in enhancing muscle activation for healthy athletes. Instead, he highlights their potential value in rehabilitation. McMahon critiques EMG technology for its inaccuracies in measuring muscle signals, suggesting that traditional activation methods may not prepare athletes effectively for high-intensity activities. He advocates for a shift towards functional training to better mimic actual movement patterns.

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INSIGHT

Understanding Muscle Activation

Muscle activation is a simple neuromuscular process of motor unit recruitment and firing rate.
Many confuse activation with terms like post-activation potentiation, leading to misunderstanding.

INSIGHT

Origin of Activation Term

The term "activation" likely originated in the clinical rehab context, not healthy athletes.
Its use in healthy sports populations is often unnecessary and misapplied.

INSIGHT

Factors Affecting Muscle Activation

High muscle activation requires high force or high velocity contractions.
Joint angle and muscle temperature have smaller roles in affecting activation.

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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