Something I have always wondered and not sure if I have missed it or not but the Barry Ross Deadlift program states: "Do 2 or 3 sets of 2 or 3 reps each (85-plus percent of your 1-rep max), and then follow each set with plyometric exercises"
Post Activation Potentiation Training, PAP
This is a Conjugate Training Method (combining two different type of Strength Training) in the same training session.
It is also know as...
1) Contrast Training
This uses the same exercise for Limit Strength Sets and Power and/or Speed Sets. Essentially, you Super Set the Strength Set with the Power and/or Speed Set.
Example
1) Limit Strength Exercise: A Fairly Heavy Deadlift.
As Ross stated, the load at some point need to be above 85%. However, as you, I am a proponent of a progressive training cycle that start off lower and increases each week. More on that in a minute.
You then rest 30 seconds to over three minutes. Then perform a...
2) Power Strength Exercise: A Plyometric Exercise like a Jump Deadlift with a Light to Moderate Load. A Jump Deadlift essentially is an Olympic Jump Pull
You then rest 30 to 3 minutes then perform a Heavy Limit Strength Squat.
2) Complex Training
The same principle applies as with Contrast Training.
However, the difference is the movements are similar in nature but completely different exercises.
Example
1) Limit Strength Exercise: A Fairly Heavy Deadlift. Same protocol as listed above.
2) Power Strength Exercise: A explosive exercise like an Olympic Pull or Kettlebell Swing with a light to moderate load.
The Reason for Post Activation Potentiation Training
Research shows that when a heavy movement is performed first, then followed after a rest period with a Power or Speed Movement, greater Power Output is produce; you are more explosive/faster.
It doesn't make sense to me that the athlete would lift 2 or 3 sets of 2 or 3 reps at 85 lbs every session (especially if they have 36 training sessions over the season (3/week for 12 weeks); as the law of accommodation would kick in. Would the program be structured to
1) wave the load between 85-95 every few weeks
2) linear progression ie (cycle 1 85,90,95 cycle 2 (add 5 lbs) 85, 90,95, etc.
or perhaps some other variation?
Valid, Excellent Points
The foundation of my training is based on Post Activation Potentiation Training (Complex Training). I've employed this method since 1998, posting my best Powerlifts.
My best lifts, years ago, were produce with the PAP/Complex Training Protocol in Powerlifting: Squat-562 lbs/255 kg, Bench Press-380lbs/172.5 kg, and Deadlift-617 lbs/280 kg at a body weight of 208 lbs.
The take home message is the research information presented is back up with my personal experience.
The Law of Accommodating Resistance
Evidently, Barry's method has been effective. However, I believe a greater training effect can be elicited by implementing some type of progressive overload Periodization Training Cycles, you indicate.
As you noted in your post above. I have determined that the "Law of Accommodation" (The General Adaptation Syndrome) does kick in.
The greatest result are achieved when progressive loading occurs with both the Limit Strength Movement and the Power/Speed Movement with an Undulating Periodization Training Plan.
"Building Strength and Power With Complex Training"
Building Strength and Power With Complex Training - World Class Bodybuilding Forum
This co-written article for Powerlifting USA in 2001 provides my presentation of the research data and my practical experience the Complex "PAP" Training based on a year of employing it.
Article Correction
Charles Poliquin was one of the smartest, great Strength Coaches of our time; one of the pioneers of Undulating Training.
However, the information in my co-written article that quoted Poliquin on Ben Johnson (the Canadian Sprinter) performing Heavy Squat prior to Sprint is incorrect.
After my article was published, Charlie Francis (one of the world's best Sprint Coaches) categorically stated Johnson never use PAP; performing Heavy Squats prior to his Sprints.
The take home message from that is validate your resources; which I learned the hard way.
Alternative PAP Limit Strength Methods
Two other Limits Strength Methods that are effective at eliciting greater Power Output that follows in your Power and/or Speed Exercise is...
1) Isometrics: Performing a maximal or near maximal 3 - 6 Isometric prior to your Power/Speed Movement is effective.
2) Eccentric Movement: Performing a fairly Heavy Eccentric prior to your Power/Speed Movement works.
The benefit of in performing an Isometric or an Eccentric is that both expend less energy than a Concentric Contraction.
Kenny Croxdale