Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations.

We compared the effects of two resistance training (RT) programs only differing in the repetition velocity loss allowed in each set: 20% (VL20) vs 40% (VL40) on muscle structural and functional adaptations. Twenty-two young males were randomly assigned to a VL20 (n = 12) or VL40 (n = 10) group. Subjects followed an 8-week velocity-based RT program using the squat exercise while monitoring repetition velocity. Pre- and post-training assessments included: magnetic resonance imaging, vastus lateralis biopsies for muscle cross-sectional area (CSA) and fiber type analyses, one-repetition maximum strength and full load-velocity squat profile, countermovement jump (CMJ), and 20-m sprint running. VL20 resulted in similar squat strength gains than VL40 and greater improvements in CMJ (9.5% vs 3.5%, P < 0.05), despite VL20 performing 40% fewer repetitions. Although both groups increased mean fiber CSA and whole quadriceps muscle volume, VL40 training elicited a greater hypertrophy of vastus lateralis and intermedius than VL20. Training resulted in a reduction of myosin heavy chain IIX percentage in VL40, whereas it was preserved in VL20. In conclusion, the progressive accumulation of muscle fatigue as indicated by a more pronounced repetition velocity loss appears as an important variable in the configuration of the resistance exercise stimulus as it influences functional and structural neuromuscular adaptations.

Effect of Low- vs. Moderate-Load Squat Training on Strength, Jump and Sprint Performance in Physically Active Women.

This study aimed to analyze the effects of resistance training (RT) load on neuromuscular performance. Twenty-seven physically active women were randomly distributed into 3 groups: a low-load group (LLG); a moderate-load group (MLG); and a control group (CG). The RT consisted of full squat exercise with a low load (40-60% 1RM, LLG) or a moderate load (65-80% 1RM, MLG). Sprint times (T10, T20, and T10-20), countermovement jump (CMJ), estimated one-repetition maximum (1RMest) and velocity attained against the first (FMPV) and the last load (LMPV) common to both tests were assessed pre- and post-test. Both experimental groups showed significant (P<0.05-0.001) improvements in all variables, except MLG for T10-20 and FMPV. The LLG achieved significantly (P<0.05-0.001) greater percent changes than CG in all variables except in T10 and T10-20, while MLG presented significantly (P<0.05-0.001) higher improvements than CG in T10, 1RMest and LMPV. The LLG presented a possibly better effect than MLG in T10-20, T20 and1RMest. In addition, LLG obtained a higher degree of transfer than MLG in all variables except in T10. These results suggest that a low-load training program produces similar or more beneficial effects on neuromuscular performance than moderate-load training.

Mechanical, Metabolic and Perceptual Response during Sprint Training.

This study aimed to analyze perceptual, metabolic and mechanical responses to sprint training sessions. 9 male high-level sprinters performed 40 m running sprints up to a loss of 3% in speed, with 4 min rests between sets. Perceptual (rating of perceived exertion, RPE), mechanical (speed and countermovement jump height loss) and metabolic (blood lactate and ammonia) parameters were measured pre-exercise and after each sprint was performed. Relationships between the variables were calculated with a 90% confidence interval. Jump height loss showed almost perfect relationships with both blood lactate (r=0.96 (0.95 to 0.97)) and ammonia (r=0.95 (0.94 to 0.95)), whereas speed loss, number of sprints performed and RPE values showed large-very large relationships with blood lactate and ammonia. Furthermore, an almost perfect curvilinear relationship was observed between lactate and ammonia concentrations (R(2)=0.96 (0.95 to 0.97)). These results suggest that countermovement jump (CMJ) height can be used to quantify the fatigue induced during a typical sprint training session, and may prove a useful tool to facilitate individualized load monitoring. The results indicate that the CMJ is a better monitor of metabolic fatigue than traditional measures.

Short-term Recovery Following Resistance Exercise Leading or not to Failure.

This study analyzed the time course of recovery following 2 resistance exercise protocols differing in level of effort: maximum (to failure) vs. half-maximum number of repetitions per set. 9 males performed 3 sets of 4 vs. 8 repetitions with their 80% 1RM load, 3×4(8) vs. 3×8(8), in the bench press and squat. Several time-points from 24 h pre- to 48 h post-exercise were established to assess the mechanical (countermovement jump height, CMJ; velocity against the 1 m·s(-1) load, V1-load), biochemical (testosterone, cortisol, GH, prolactin, IGF-1, CK) and heart rate variability (HRV) and complexity (HRC) response to exercise. 3×8(8) resulted in greater neuromuscular fatigue (higher reductions in repetition velocity and velocity against V1-load) than 3×4(8). CMJ remained reduced up to 48 h post-exercise following 3×8(8), whereas it was recovered after 6 h for 3×4(8). Significantly greater prolactin and IGF-1 levels were found for 3×8(8) vs. 3×4(8). Significant reductions in HRV and HRC were observed for 3×8(8) vs. 3×4(8) in the immediate recovery. Performing a half-maximum number of repetitions per set resulted in: 1) a stimulus of faster mean repetition velocities; 2) lower impairment of neuromuscular performance and faster recovery; 3) reduced hormonal response and muscle damage; and 4) lower reduction in HRV and HRC following exercise.

Determinant factors of repeat sprint sequences in young soccer players.

The aim of this study was to investigate the relationships between repeated explosive effort sequences (20+20 m shuttle sprint with change of direction, kicking and jumping), metabolic response (lactate and ammonia), and fitness qualities (strength and endurance) in under-19 soccer players. 21 players completed: 1) sprint test: 30 m (T30) and 40 m (20+20 m) shuttle sprints; 2) countermovement jumps (CMJ); 3) maximal kicking; and 4) 9 repeated-explosive effort sequences (RES); 4) a progressive isoinertial loading test in full squat to determine the load which subjects achieved ~1 m · s(-1) (V1-load); 6) Yo-Yo Intermittent Recovery Test Level 1 (YYIRT-1). Mean sprint time of the 9 repeated sprints (RSA(mean1-9)) showed correlation with V1-load (r=- 0.52 [- 0.79, - 0.25]) metabolic response (lactate, r=0.67 [0.47, 0.87] and ammonia, r=0.53 [0.27, 0.79]). YYIRT-1 correlated with RSA(mean1-9) (r(w)=- 0.78 [- 0.92, - 0.64]) when the body weight was controlled. Furthermore, the 3 first sprints (RSA(mean1-3)) correlated with RSA(best) (r=0.93 [0.88, 0.98]), V1-load (r=- 0.64 [-0.86, - 0.42]), and T30 (r=0.63 [0.41, 0.85]). These results suggest that the soccer player's lower body strength (V1-load, jumping and sprinting) explains a large part of the performance in the first sequences, whereas the aerobic capacity, estimated through YYIRT-1, becomes more important to performance as the number of sprints is increases.

Effects of Combined Resistance Training and Plyometrics on Physical Performance in Young Soccer Players.

This study aimed to determine the effects of combined resistance training and plyometrics on physical performance in under-15 soccer players. One team (n=20) followed a 6-week resistance training program combined with plyometrics plus a soccer training program (STG), whereas another team (n=18) followed only the soccer training (CG). Strength training consisted of full squats with low load (45-60% 1RM) and low-volume (2-3 sets and 4-8 repetitions per set) combined with jumps and sprints twice a week. Sprint time in 10 and 20 m (T10, T20, T10-20), CMJ height, estimated one-repetition maximum (1RMest), average velocity attained against all loads common to pre- and post-tests (AV) and velocity developed against different absolute loads (MPV20, 30, 40 and 50) in full squat were selected as testing variables to evaluate the effects of the training program. STG experienced greater gains (P<0.05) in T20, CMJ, 1RMest, AV and MPV20, 30, 40 and 50 than CG. In addition, STG showed likely greater effects in T10 and T10-20 compared to CG. These results indicate that only 6 weeks of resistance training combined with plyometrics in addition to soccer training produce greater gains in physical performance than typical soccer training alone in young soccer players.

Velocity- and power-load relationships of the bench pull vs. bench press exercises.

This study compared the velocity- and power-load relationships of the antagonistic upper-body exercises of prone bench pull (PBP) and bench press (BP). 75 resistance-trained athletes performed a progressive loading test in each exercise up to the one-repetition maximum (1RM) in random order. Velocity and power output across the 30-100% 1RM were significantly higher for PBP, whereas 1RM strength was greater for BP. A very close relationship was observed between relative load and mean propulsive velocity for both BP (R2=0.97) and PBP (R2=0.94) which enables us to estimate %1RM from velocity using the obtained prediction equations. Important differences in the load that maximizes power output (Pmax) and the power profiles of both exercises were found according to the outcome variable used: mean (MP), peak (PP) or mean propulsive power (MPP). When MP was considered, the Pmax load was higher (56% BP, 70% PBP) than when PP (37% BP, 41% PBP) or MPP (37% BP, 46% PBP) were used. For each variable there was a broad range of loads at which power output was not significantly different. The differing velocity- and power-load relationships between PBP and BP seem attributable to the distinct muscle architecture and moment arm levers involved in these exercises.

Effect of movement velocity during resistance training on neuromuscular performance.

This study aimed to compare the effect on neuromuscular performance of 2 isoinertial resistance training programs that differed only in actual repetition velocity: maximal intended (MaxV) vs. half-maximal (HalfV) concentric velocity. 21 resistance-trained young men were randomly assigned to a MaxV (n=10) or HalfV (n=11) group and trained for 6 weeks using the full squat exercise. A complementary study (n=8) described the acute metabolic and mechanical response to the protocols used. MaxV training resulted in a likely more beneficial effect than HalfV on squat performance: maximum strength (ES: 0.94 vs. 0.54), velocity developed against all (ES: 1.76 vs. 0.88), light (ES: 1.76 vs. 0.75) and heavy (ES: 2.03 vs. 1.64) loads common to pre- and post-tests, and CMJ height (ES: 0.63 vs. 0.15). The effect on 20-m sprint was unclear, however. Both groups attained the greatest improvements in squat performance at their training velocities. Movement velocity seemed to be of greater importance than time under tension for inducing strength adaptations. Slightly higher metabolic stress (blood lactate and ammonia) and CMJ height loss were found for MaxV vs. HalfV, while metabolite levels were low to moderate for both conditions. MaxV may provide a superior stimulus for inducing adaptations directed towards improving athletic performance.

Movement velocity as a measure of loading intensity in resistance training.

This study examined the possibility of using movement velocity as an indicator of relative load in the bench press (BP) exercise. One hundred and twenty strength-trained males performed a test (T1) with increasing loads for the individual determination of the one-repetition maximum (1RM) and full load-velocity profile. Fifty-six subjects performed the test on a second occasion (T2) following 6 weeks of training. A very close relationship between mean propulsive velocity (MPV) and load (%1RM) was observed (R (2)=0.98). Mean velocity attained with 1RM was 0.16+/-0.04 m x s(-1) and was found to influence the MPV attained with each %1RM. Despite a mean increase of 9.3% in 1RM from T1 to T2, MPV for each %1RM remained stable. Stability in the load-velocity relationship was also confirmed regardless of individual relative strength. These results confirm an inextricable relationship between relative load and MPV in the BP that makes it possible to: 1) evaluate maximal strength without the need to perform a 1RM test, or test of maximum number of repetitions to failure (XRM); 2) determine the %1RM that is being used as soon as the first repetition with any given load is performed; 3) prescribe and monitor training load according to velocity, instead of percentages of 1RM or XRM.

Importance of the propulsive phase in strength assessment.

This study analyzed the contribution of the propulsive and braking phases among different percentages of the one-repetition maximum (1RM) in the concentric bench press exercise. One hundred strength-trained men performed a test with increasing loads up to the 1RM for the individual determination of the load-power relationship. The relative load that maximized the mechanical power output (P(max)) was determined using three different parameters: mean concentric power (MP), mean power of the propulsive phase (MPP) and peak power (PP). The load at which the braking phase no longer existed was 76.1+/-7.4% 1RM. P(max) was dependent on the parameter used: MP (54.2%), MPP (36.5%) or PP (37.4%). No significant differences were found for loads between 40-65% 1RM (MP) or 20-55% 1RM (MPP and PP), nor between P(max) (% 1RM) when using MPP or PP. P(max) was independent of relative strength, although certain tendency towards slightly lower loads was detected for the strongest subjects. These results highlight the importance of considering the contribution of the propulsive and braking phases in isoinertial strength and power assessments. Referring the mean mechanical values to the propulsive phase avoids underestimating an individual's true neuromuscular potential when lifting light and medium loads.

Neuromuscular fatigue after resistance training.

This study examined the effects of heavy resistance training on dynamic exercise-induced fatigue task (5 x 10RM leg-press) after two loading protocols with the same relative intensity (%) (5 x 10RM(Rel)) and the same absolute load (kg) (5 x 10RM(Abs)) as in pretraining in men (n=12). Maximal strength and muscle power, surface EMG changes [amplitude and spectral indices of muscle fatigue], and metabolic responses (i.e.blood lactate and ammonia concentrations) were measured before and after exercise. After training, when the relative intensity of the fatiguing dynamic protocol was kept the same, the magnitude of exercise-induced loss in maximal strength was greater than that observed before training. The peak power lost after 5 x 10RM(Rel) (58-62%, pre-post training) was greater than the corresponding exercise-induced decline observed in isometric strength (12-17%). Similar neural adjustments, but higher accumulated fatigue and metabolic demand were observed after 5 x 10RM(Rel). This study therefore supports the notion that similar changes are observable in the EMG signal pre- and post-training at fatigue when exercising with the same relative load. However, after training the muscle is relatively able to work more and accumulate more metabolites before task failure. This result may indicate that rate of fatigue development (i.e. power and MVC) was faster and more profound after training despite using the same relative intensity.

Differences in skinfold thicknesses and fat distribution among top-class runners.

AIM: The purpose of this research was to determine skinfolds values in male and female top-class runners who competed in different distances in order to identify the association of sex and event with fatness and distribution of subcutaneous fat. METHODS: Eight skinfolds were measured on male (n=130) and female (n=56) top-class runners. Sum of 6 skinfolds and extremity/trunk fat ratio was calculated. Runners were distributed into groups according to the event in which they obtained their best performance. RESULTS: The skinfolds values found in our athletes were very low. Female runners obtained higher values in extremity skinfolds than male runners; the differences in chest, biceps and abdominal skinfolds are only significant in short duration events; no differences were found in suprailiac and subscapular skinfolds. In both sexes, all skinfolds showed significantly lower values among marathon runners; no differences were found in skinfolds values among runners competing in distances ranging from 100 m to 10,000 m. Extremity/trunk fat ratio was not related to event. CONCLUSIONS: The lower skinfold values found in all groups of runners may be due to a high performance; this analysis shows that a slight excess of fat is not beneficial in order to obtain a high performance in any distance. Fatness is only associated to marathon events, probably due to the fact that these runners are engaged in higher training volume and that only in this event fat metabolism prevails in training and competition. Distribution of subcutaneous fat may be more dependent on biological or environmental factors unrelated to type of training.

Effects of high-speed power training on functional capacity and muscle performance in older women.

The purpose of the study was to examine the effects of 12 weeks high-speed power training on isometric contraction (handgrip strength), maximal strength (1RM), muscle power (walking velocity, counter movement jump and ball throwing) and functional tasks of the arm and leg muscles (sit-to-stand and get-up and go). Fifty-six older women were divided into an experimental group and a control group [EG, n=28, 62.5 (5.4) years; CG: n=28, 62.5 (4.3) years]. The EG was submitted to a high-speed power training that consisted of 40% of one repetition maximum (1

Effect of loading on unintentional lifting velocity declines during single sets of repetitions to failure during upper and lower extremity muscle actions.

The purpose of this study was to examine the effect of different loads on repetition speed during single sets of repetitions to failure in bench press and parallel squat. Thirty-six physical active men performed 1-repetition maximum in a bench press (1 RM (BP)) and half squat position (1 RM (HS)), and performed maximal power-output continuous repetition sets randomly every 10 days until failure with a submaximal load (60 %, 65 %, 70 %, and 75 % of 1RM, respectively) during bench press and parallel squat. Average velocity of each repetition was recorded by linking a rotary encoder to the end part of the bar. The values of 1 RM (BP) and 1 RM (HS) were 91 +/- 17 and 200 +/- 20 kg, respectively. The number of repetitions performed for a given percentage of 1RM was significantly higher (p < 0.001) in half squat than in bench press performance. Average repetition velocity decreased at a greater rate in bench press than in parallel squat. The significant reductions observed in the average repetition velocity (expressed as a percentage of the average velocity achieved during the initial repetition) were observed at higher percentage of the total number of repetitions performed in parallel squat (48 - 69 %) than in bench press (34 - 40 %) actions. The major finding in this study was that, for a given muscle action (bench press or parallel squat), the pattern of reduction in the relative average velocity achieved during each repetition and the relative number of repetitions performed was the same for all percentages of 1RM tested. However, relative average velocity decreased at a greater rate in bench press than in parallel squat performance. This would indicate that in bench press the significant reductions observed in the average repetition velocity occurred when the number of repetitions was over one third (34 %) of the total number of repetitions performed, whereas in parallel squat it was nearly one half (48 %). Conceptually, this would indicate that for a given exercise (bench press or squat) and percentage of maximal dynamic strength (1RM), the pattern of velocity decrease can be predicted over a set of repetitions, so that a minimum repetition threshold to ensure maximal speed performance is determined.

Analysis of the characteristics of competitive badminton.

OBJECTIVE: To describe the characteristics of badminton in order to determine the energy requirements, temporal structure, and movements in the game that indicate performance level. To use the findings to plan training with greater precision. METHODS: Eleven badminton players (mean (SD) age 21.8 (3.26) years) with international experience from four different countries (France, Italy, Spain, and Portugal) were studied. Two of the Spanish players were monitored in several matches, giving a total of 14 samples, all during the 1999 Spanish International Tournament. Blood lactate concentration was measured with a reflective photometer. Maximum and average heart rates were recorded with a heart rate monitor. Temporal structure and actions during the matches were determined from video recordings. All variables were measured during and after the game and later analysed using a descriptive study. RESULTS: The results confirmed the high demands of the sport, with a maximum heart rate of 190.5 beats/min and an average of 173.5 beats/min during matches over 28 minutes long and performance intervals of 6.4 seconds and rest time of 12.9 seconds between exchanges. CONCLUSIONS: The results suggest that badminton is characterised by repetitive efforts of alactic nature and great intensity which are continuously performed throughout the match. An awareness of these characteristics, together with data on the correlations between certain actions such as unforced errors and winning shots and the final result of the match, will aid in more appropriate planning and monitoring of specific training.

Strength training effects on physical performance and serum hormones in young soccer players.

To determine the effects of simultaneous explosive strength and soccer training in young men, 8 experimental (S) and 11 control (C) players, aged 17.2 (0.6) years, were tested before and after an 11-week training period with respect to the load-vertical jumping curve [loads of 0-70 kg (counter-movement jump CMJ0-70)], 5- and 15-m sprint performances, submaximal running endurance and basal serum concentrations of testosterone, free testosterone and cortisol. In the S group, the 11-week training resulted in significant increases in the low-force portion of the load-vertical jumping curve (5-14% in CMJ0-30, P<0.01) and in resting serum total testosterone concentrations (7.5%, P<0.05), whereas no changes were observed in sprint running performance, blood lactate during submaximal running, resting serum cortisol and resting serum free testosterone concentrations. In the C group, no changes were observed during the experimental period. In the S group, the changes in CMJ0 correlated ( P<0.05-0.01) with the changes in the 5-m ( r=0.86) and 15-m ( r=0.92) sprints, whereas the changes in CMJ40 correlated negatively with the changes in the testosterone:cortisol ratio ( r=-0.84, -0.92, respectively, P<0.05). These data indicate that young trained soccer players with low initial strength levels can increase explosive strength by adding low-frequency, low-intensity explosive-type strength training. The inverse correlations observed between changes in CMJ40 and changes in the testosterone:cortisol ratio suggest that a transient drop in this ratio below 45% cannot always be interpreted as a sign of overstrain or neuroendocrine dysfunction.