Prior Band-Resisted Squat Jumps Improves Running and Neuromuscular Performance in Middle-Distance Runners.

Post-activation potentiation (PAP) conditioning has been reported to increase performance. Most research has examined PAP effects on strength/power activities, whereas the effects on endurance sports are understudied. The aim of this study was to characterize PAP conditioning stimulus effects on a subsequent 5x1 km running trial. A randomized, within subjects, repeated measures study utilized 12 male, endurance-trained athletes, who performed a full warm-up, conditioning exercise intervention (4x5 repetition maximum band-resisted squat jumps) or a control condition prior to a 5x1 km time trial run. Tests were conducted immediately prior to the intervention, after each kilometer, immediately following the 5x1 km run, and at seven and ten minutes post 5 km run. Measures included the interpolated twitch technique (ITT), evoked contractile properties, maximum voluntary isometric contractions (MVIC) plantar flexor force, drop jump, rating of perceived exertion, and heart rate. The PAP stimulus reduced the time to complete the run (3.6%; p = 0.07, d = 0.51), and decreased the time to complete kilometer one (8%; d = 1.08, p = 0.014). Jump height (p = 0.02; 9.2%) and reactive strength index (p = 0.035; 16%) increased with PAP. F100 (force produced in the first 100ms of the MVIC) and MVIC force with PAP increased at kilometers 3 (p = 0.04, d=0.84), 4 (p = 0.034, d = 0.29), and 7min post-run (p = 0.03, d = 0.60). Voluntary activation (ITT) increased at 7min post-run (p = 0.04, d = 0.59) with PAP, yet decreased at 7min post-run in the control condition (p = 0.03, d = 0.36). A prior band-resisted squat protocol decreased running time and improved neuromuscular properties in endurance athletes running 5x1 km.

Superior Training-Specific Adaptations With an 8-Week Yoak Push-up Training Program.

Lima, C, Li, Y, Low, JL, Herat, N, and Behm, DG. Superior training-specific adaptations with an 8-week yoak push-up training program. J Strength Cond Res 32(9): 2409-2418, 2018-There are few progressive metastability training programs in the literature. The purpose of this study was to investigate changes in strength, endurance, muscle activation, and neuromuscular efficiency after an 8-week progressive, push-up training program under stable and unstable conditions. Nineteen male and female recreationally trained participants performed twice per week, an 8-week push-up training program, using either a relatively unstable suspension system (Yoak) or under stable conditions. Participants were tested in 2 separate sessions before and after training for chest press maximal voluntary isometric contraction (MVIC) forces, and unstable and stable push-up endurance. Participants were tested during all testing measures for anterior deltoid, biceps brachii (BB), triceps brachii (TB), and serratus anterior (SA) electromyography (EMG) activity. The training progression consisted of altering the suspension configurations, push-up height, and increasing the number of sets (1-3 sets). The stable group performed 153.3 and 33.8% less repetitions than the Yoak group when performing push-ups on the Yoak device or stable floor, respectively (p = 0.03). Training-induced MVIC forces were 9.2% (p = 0.03) greater for the Yoak vs. the stable group. Regarding neuromuscular efficiency, the Yoak group decreased (30.4%; p = 0.01) and stable group increased (97.8%; p = 0.02) antagonist BB EMG activity from pre- to post-training. Both groups decreased the TB fatigue index from pre- to post-training. Nevertheless, Yoak group demonstrated 12.5% (p = 0.09) and 8.9% (p = 0.02) lower fatigue indexes with TB and SA, respectively, than the stable group. These findings suggest that Yoak training demonstrates superior improvements over stable training for push-up endurance, neuromuscular efficiency, MVIC, and fatigue index.

FOUR WEEKS OF ROLLER MASSAGE TRAINING DID NOT IMPACT RANGE OF MOTION, PAIN PRESSURE THRESHOLD, VOLUNTARY CONTRACTILE PROPERTIES OR JUMP PERFORMANCE.

BACKGROUND: Roller massagers are popular devices that are used to improve range of motion (ROM), enhance recovery from muscle soreness, and reduce pain under acute conditions. However, the effects of roller massage training and training frequency are unknown. PURPOSE: The objective was to compare two different roller massage training frequencies on muscle performance. STUDY DESIGN: Randomized controlled intervention study. METHODS: Twenty-three recreationally active university students were randomly allocated to three groups: control (n=8;), rolling three (3/W; n=8;) and six (6/W; n=7) times per week for four weeks. The roller massage training consisted of unilateral, dominant limb, quadriceps and hamstrings rolling (4 sets x 30 seconds). Both legs of participants were tested pre- and post-training for active and passive hamstrings and quadriceps range of motion (ROM), electromyography (EMG) activity during a lunge movement, unilateral countermovement jumps (CMJ), as well as quadriceps and hamstrings maximum voluntary isometric contraction (MVIC) forces and electromechanical delay. Finally, they were tested for pain pressure threshold at middle and distal segments of their quadriceps and hamstrings. RESULTS: There were no significant training interactions for any measure with the exception that 3/W group exhibited 6.2% (p=0.03; Effect Size: 0.31) higher CMJ height from pre- (38.6 ± 7.1 cm) to post-testing (40.9 ± 8.1 cm) for the non-dominant limb. CONCLUSIONS: Whereas the literature has demonstrated acute responses to roller massage, the results of the present study demonstrate no consistent significant training-induced changes. The absence of change may highlight a lack of muscle and myofascial morphological or semi-permanent neurophysiological changes with rolling. LEVELS OF EVIDENCE: 2c.