The Effects of Resistance Exercise Selection on Muscle Size and Strength in Trained Women.

The study compared the effects of resistance training programs composed by multi-joint (MJ), single-joint (SJ) and the combination of multi- and single-joint (MJ+SJ) exercises on muscle strength and hypertrophy in trained women. Thirty participants were divided into groups that performed only MJ exercises, SJ exercises and MJ+SJ exercises for six months. Participants were tested for 1-repetition maximum (RM) and muscle thickness (MT) before and after the intervention. All groups showed significant gains on 1RM tests from pre- to post-training (P<0.01). However, MJ and MJ+SJ groups obtained greater gains in 1RM for the MJ exercises in comparison with the SJ group. Increases in 1RM for the SJ exercises were similar among groups, with the exception of leg curl, where the SJ group obtained greater gains than MJ and MJ+SJ. All groups obtained significant increases in MT from pre- to post-training for all muscle groups. However, MJ and MJ+SJ groups presented greater increases in gluteus maximus, quadriceps femoris and pectoralis major in comparison with the SJ group. Therefore, our results suggest that, in general, performing MJ exercises seems to be necessary to obtain optimal results from a resistance training program; however SJ might be necessary to provide optimal strength gains in knee flexion.

Assessing Interlimb Jump Asymmetry in Young Soccer Players: The My Jump 2 App.

BACKGROUND: Jumps are important evaluation tools for muscle strength and power and for interlimb asymmetries. Different jump tests are well related to athletic performance, prediction of injury risk, and common motor gestures of several sports such as soccer. Low-cost mobile applications (apps) have gained popularity for this measure. The authors hypothesized that the My Jump 2 app would be a valid tool to assess drop-jump performance and interlimb asymmetry in soccer players. METHODS: Eleven male soccer players took part in this study (18.2 [1.3] y, 69.9 [9.5] kg, 174 [6.6] cm). The athletes performed each test twice on a force plate (gold-standard method), while the jumps were recorded through the mobile app. Measures with the My Jump 2 app were applied by 2 evaluators, independently and in duplicate (interrater and intrarater reliability). The agreement analysis between both evaluations was done using an intraclass correlation coefficient and Bland-Altman plots. RESULTS: Compared with the force platform, the app tested showed excellent reliability for the drop jump's flight time and interlimb asymmetry (intraclass correlation coefficient > .98). For interlimb contact-time asymmetry, the values were 18.4 (9.9) and 19.1 (9.9) milliseconds for the My Jump 2 app and the force platform, respectively (P = .88). For flight-time asymmetries, the values were 389.7 (114.3) and 396.8 (112.5) milliseconds for the My Jump 2 app and the force platform, respectively (P = .88). CONCLUSION: The My Jump 2 app is a valid tool to assess drop-jump and interlimb asymmetry in soccer players.

Cluster-sets resistance training induce similar functional and strength improvements than the traditional method in postmenopausal and elderly women.

OBJECTIVE: The aim of this study was to compare the effects of 12 weeks of traditional resistance training (TRT) or resistance training using Cluster-set (CS) on functional performance and physical fitness of postmenopausal and elderly women. METHODS: Participants (61.1 ± 4.9 years, body mass 64.5 ± 1.8 kg, height 155.7 ± 4.7 cm) were randomized to TRT (n = 35) or CS (n = 31). Anthropometric measures, muscle strength and power, gait speed, core stability, flexibility, and functional performance tests were performed before and after 12 weeks of training. The difference between protocols was the structure of rest intervals. The TRT group performed 120 s of rest between sets of 8 repetitions, while the CS performed 30 s of rest after every 2 repetitions. Two-way ANOVA with repeated measures was applied for each variable and, when needed, the Bonferroni post hoc was used. Statistical significance was set at p < 0.05. RESULTS: No group by time interaction was found for any variable. Regarding between-moment comparisons, there were significant improvements for 1 repetition maximum (RM) bench press (F = 104.6; ηp2 = 0.62; p < 0.001), 1RM leg press (F = 74.6; ηp2 = 0.53; p < 0.001), medicine ball throw (F = 64.0; ηp2 = 0.26; p < 0.001), standing long jump (F = 27.6; ηp2 = 0.30; p < 0.001), countermovement jump (F = 17.4; ηp2 = 0.21; p < 0.001), squat jump (F = 23.2; ηp2 = 0.26; p < 0.001), plank time (F = 31.6; ηp2 = 0.33; p < 0.001), 6 m walking test (F = 18.0; ηp2 = 0.22; p < 0.001), sit-to-stand test (F = 20.4; ηp2 = 0.24; p < 0.001), sit and reach test (F = 56.8; ηp2 = 0.47; p < 0.001) and 2 kg elbow curls (F = 15.9; ηp2 = 0.19; p < 0.001). CONCLUSION: Considering that both CS and TRT methods were equally effective to improve the physical fitness and functionality of elderly women, the decision of which protocol to use should be based on individual preferences and practical aspects.

Short-Duration Beta-Alanine Supplementation Did Not Prevent the Detrimental Effects of an Intense Preparatory Period on Exercise Capacity in Top-Level Female Footballers.

Purpose: High-intensity activity is an important aspect of football performance during competitive match play. The aim of this study was to investigate the effect of beta-alanine supplementation throughout a short-duration intense football-specific training period prior to an international competition on measures of high-intensity running performance. Methods: Twenty-four elite international U20 female footballers (age 18 ± 1 y, height 1.67 ± 0.07 m, body mass 62.7 ± 7.4 kg) volunteered to perform the YoYo Intermittent Recovery Test Level 1 (YoYo IR1), the Running Anaerobic Sprint Test (RAST) and a 20-m maximal sprint test on two separate occasions, separated by 3 weeks of training and supplementation. Participants were randomly assigned to receive either 6.4 g·day-1 sustained-release beta-alanine (BA, N = 12) or an equivalent dose of maltodextrin (placebo, PL, N = 12) throughout a 3-week standardized training camp. Results: There was a main effect of group (P = 0.05) and time (P = 0.004) on YoYo IR1; overall values were lower in PL and distance covered was lower post- vs. pre-supplementation. There was no group × time interaction (P = 0.07). There was an effect of sprint number for RAST, but no further main effects and there were no effect for the 20-m sprint. Conclusions: Top-level female footballers involved in this intense 3-week training period prior to a competition worsened their high-intensity intermittent exercise capacity, and this negative result was not attenuated by a short-duration BA supplementation protocol throughout the same period. Further work is necessary to elucidate whether adapted training protocols and BA dosing regimens could lead to better results.

High and low-load resistance training produce similar effects on bone mineral density of middle-aged and older people: A systematic review with meta-analysis of randomized clinical trials.

PURPOSE: To compare the effects of high-load (≥ 70 of 1RM) and low-load (< 70 of 1RM) resistance training (RT) on femoral neck and lumbar spine bone mineral density (BMD) in middle-aged and older people. DESIGN: Systematic review with meta-analysis. DATA SOURCE: English language searches of the electronic databases PubMed/Medline, Scopus and Web of Science. INCLUSION CRITERIA: (i) older or middle-aged (≥ 45 years old) participants of both sexes with or without comorbidities, (ii) studies that compared high-load (≥70% 1 RM) versus low-load (<70% 1RM) RT, (iii) studies that examined femoral neck or lumbar spine BMD. RESULTS: From 1052 studies found, six were included in qualitative and quantitative analysis. The meta-analysis revealed no difference between groups for femoral neck (weighted mean difference [MD] and 95% confidence interval (CI) = 0.00 g/cm2 [95% CI, -0.01 to 0.01]; P = 0.63) and lumbar spine (MD = 0.01 g/cm2 [95% CI, -0.00 to 0.02]; P = 0.12) BDM. There was a substantial heterogeneity for femoral neck (I2 = 47%; P = 0.07) and lumbar spine (I2 = 59%; P = 0.02). Subgroup analysis revealed a significant effect of high-load RT on femoral neck BMD when participants presented normal BMD values (MD = 0.01 g/cm2 [95% CI, -0.00 to 0.02]; P = 0.04) and on interventions lasting up to 6 months (MD = 0.01 g/cm2 [95% CI, -0.00 to 0.02]; P = 0.03). CONCLUSION: Both high- and low-load RT have similar effects on femoral neck and lumbar spine BMD in aging people.

Effects of high vs moderate-intensity intermittent training on functionality, resting heart rate and blood pressure of elderly women.

BACKGROUND: The present study compared the effects of training and detraining periods of high-intensity interval training (HIIT), moderate-intensity interval training (MIIT) and moderate-intensity continuous training (MICT) on functional performance, body composition, resting blood pressure and heart rate in elderly women nursing home residents. METHODS: Forty-six volunteers (age, 80.8 ± 5.2 y; body mass, 69.8 ± 5.2 kg, height, 164.2 ± 4.12 cm) were divided into groups that performed treadmill exercise twice-weekly HIIT (4 bouts of 4-min intervals at 85-95% of the maximal heart rate [HRmax], interspersed by 4 min at 65% HRmax), MIIT (4 bouts of 4 min intervals at 55-75% HRmax, interspersed by 4 min at 45-50% HRmax) and MICT (30-min at 55-75% HRmax). Tests were performed before and after 8 weeks of training and 2 and 4 weeks of detraining. ANCOVA was used to analyze dependent variable changes. RESULTS: After 8 weeks HIIT promoted greater reductions in body mass (HIIT = - 1.6 ± 0.1 kg; MICT = - 0.9 ± 0.1 kg; MIIT = - 0.9 ± 0.1 kg; p = 0.001), fat mass (HIIT = - 2.2 ± 0.1%; MICT = - 0.7 ± 0.1%; MIIT = - 1.2 ± 0.1%; p < 0.001) and resting heart rate (HIIT = - 7.3 ± 0.3%; MICT = - 3.6 ± 0.3%; MIIT = - 5.1 ± 0.3%; p < 0.001) and greater improvement in the chair stand test (HIIT = 3.4 ± 0.1 reps; MICT = 2.5 ± 0.1 reps; MIIT = 3.1 ± 0.1 reps; p < 0.001) when compared to MIIT and MICT. These improvements were sustained after 2 and 4 weeks of detraining only in the HIIT group. CONCLUSION: HIIT promoted greater benefits for body composition and functional performance than MICT and MIIT and also showed less pronounced effects of detraining. This suggests that the intensity of physical exercise is an important factor to consider when prescribing exercise to the elderly.

Back Squat vs. Hip Thrust Resistance-training Programs in Well-trained Women.

The study compared the effects of back squat (BS) and hip thrust (HT) exercises on muscle strength and hypertrophy in well-trained women. Twenty-two participants were divided in two groups: BS group (n=12, 26.4±1.32 years, 171.8±3.79 cm, and 69.5±4.9 kg) performed the BS exercise and HT group (n=10, 27.5±1.42 years, 170.8±4.4 cm, 67.5±4.7 kg) performed the HT exercise. Training was performed for 12 weeks. Before and after the training period, participants were assessed for quadriceps femoris and gluteus maximus muscle thickness (MT) and 1 repetition maximum (1RM) test on the BS and HT. Both groups significantly increased hip extensors MT and HT 1RM; however, the improvements in BS group were higher than in HT group on quadriceps femoris (12.2% for BS and 2% for HT, P<0.001) and gluteus maximus MT (9.4% for BS and 3.7% for HT, P=0.001) and BS 1 RM (35.9% for BS and 4.3% for HT, P<0.001). BS was more efficient than HT, since it resulted in greater muscle hypertrophy of the quadriceps femoris and gluteus maximus, increases in BS 1RM and similar increases in HT.

Single joint exercises do not provide benefits in performance and anthropometric changes in recreational bodybuilders.

The purpose of the present study was to compare the changes in anthropometric measures and muscle performance in users and non-users of androgenic anabolic steroids (AAS) performing resistance training (RT) programmes involving only multiple joint (MJ) exercises or a combination of MJ and single joint (SJ) exercises. Thirty recreational bodybuilders were divided into 4 groups: non-AAS users performing only MJ exercises (MJ), non-AAS users performing MJ + SJ (MJ + SJ), AAS users performing only MJ exercises (AAS - MJ) and AAS users performing MJ + SJ exercises (AAS - MJ + SJ). Before and after 8 weeks of training, the participants were tested for 10 repetition maximum (10RM) in different RT exercises. Flexed arm circumference (FAC), biceps and triceps skinfolds were measured. No interactions were found between time and the performance of SJ exercise in any variable (p > .05). However, there was a significant interaction between AAS use and time (p < .001), such that AAS users showed greater 10RM gains in all exercises, skinfold decreases and increases in FAC than non-users. In conclusion, our study shows that the addition of SJ exercises to MJ exercises brings no additional benefit in terms of muscle performance and anthropometric changes in trained men, either if they were using AAS or not. These results suggest that trained men can save time not including SJ in their routines and still achieve optimal results. Moreover, our results show that AAS use is associated with greater increases in muscle strength and FAC and greater reductions in biceps and triceps skinfold thickness.

Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men - Less is More?

PURPOSE: To compare the effects of different resistance training volumes on muscle performance and hypertrophy in trained men. METHODS: 37 volunteers performed resistance training for 24 weeks, divided into groups that performed five (G5), 10 (G10), 15 (G15) and 20 (G20) sets per muscle group per week. Ten repetition maximum (10RM) tests were performed for the bench press, lat pull down, 45º leg press, and stiff legged deadlift. Muscle thickness (MT) was measured using ultrasound at biceps brachii, triceps brachii, pectoralis major, quadriceps femoris and gluteus maximus. All measurements were performed at the beginning (pre) and after 12 (mid) and 24 weeks (post). RESULTS: All groups showed significant increases in all 10RM tests and MT measures after 12 and 24 weeks when compared to pre (p <0.05). There were no significant differences in any 10RM test or changes between G5 and G10 after 12 and 24 weeks. G5 and G10 showed significantly greater increases for 10RM than G15 and G20 for most exercises at 12 and 24 weeks. There were no group by time interaction for any MT measure. CONCLUSIONS: The results bring evidence of an inverted "U shaped" curve for the dose response curve for muscle strength. Whilst the same trend was noted for muscle hypertrophy, the results did not reach significance. Five to 10 sets per week might be sufficient for bringing about optimal gains in muscle size and strength in trained men over a 24-week period.

Influence of Adding Single-Joint Exercise to a Multijoint Resistance Training Program in Untrained Young Women.

Barbalho, M, Gentil, P, Raiol, R, Fisher, J, Steele, J, and Coswig, V. Influence of adding single-joint exercise to a multijoint resistance training program in untrained young women. J Strength Cond Res 34(8): 2214-2219, 2020-The aim of the present study was to investigate the effects of adding single-joint (SJ) exercises to a multijoint (MJ) resistance training (RT) program on muscle strength and anthropometric measures of young women. Twenty untrained women were divided into a group that performed only MJ exercises or a group that performed both SJ and MJ exercises (MJ + SJ). Before and after 8 weeks of training, the participants were tested for 10 repetition maximum (10RM). Flexed arm circumference and triceps and biceps skinfold thickness were also measured. Both groups significantly decreased biceps (-3.60% for MJ and -3.55% for MJ + SJ) and triceps skinfold (-3.05% for MJ and -2.98% for MJ + SJ), with no significant difference between them. Flexed arm circumference significantly increased in both groups; however, increases in MJ + SJ (4.39%) were significantly greater than MJ (3.50%). Increases in 10RM load in elbow extension (28.2% for MJ and 28.0% for MJ + SJ), elbow flexion (29.8% for MJ and 28.7% for MJ + SJ), and knee extension (26.92% for MJ and 23.86% for MJ + SJ) were all significant and not different between groups. The results showed that adding SJ exercises to an MJ RT program resulted in no additional benefits in muscle performance, whilst differences in flexed arm circumference were small, but significant, in untrained women.

Effects of Low-Volume Resistance Training on Muscle Strength and Functionality of People with Parkinson's Disease.

Parkinson's disease (PD) is a progressive, neurodegenerative disorder of the central nervous system that affects the elderly and results in a decrease of functional capacity, motor control, and muscle strength. Resistance training (RT) has been shown to be a non-drug alternative in both elderly and parkinsonian patients in increasing functional capacity and muscle strength. The present study aimed to verify the effects of low-volume RT in people with PD in relation to muscular strength, body composition, anthropometry and functional capacity. Fifteen elderly patients with idiopathic PD were divided into two groups: 7 in the resistance-training group (RTG): RT twice a week for 12 weeks, and 8 in the control group (CG): No exercise. Before the training period, the subjects performed maximum strength (1-RM), body composition (Bioimpedance), anthropometry, and functional capacity (GDLAM protocol) tests. The endpoints were analyzed by the Generalized Estimates (GEE) with post hoc Bonferroni, being adopted for the analyses α < 0.05. The results showed that the RTG had muscle strength gains: Bench Press 113.33%, Lat Pull Down 71.83% and Leg press 45º 94.48%, (p < 0.001), functional capacity (IG: -10.47%), and lean mass: 11.98%, (p < 0.001), while the GC presented significant changes before and after functional capacity only (GI: -1.61%) (p < 0.001). In addition, the RTG obtained reductions in the percentage of body fat (-2.30%) and in the waist-hip ratio (-2.22) without changes indicated in the CG. RT was efficient in improving muscle strength, functional capacity, body composition and anthropometric health indicators in individuals with PD.

Evidence for an Upper Threshold for Resistance Training Volume in Trained Women.

INTRODUCTION: The purpose of the present study was to compare the effects of different volumes of resistance training (RT) on muscle performance and hypertrophy in trained women. METHODS: The study included 40 volunteers that performed RT for 24 wk divided into groups that performed 5 (G5), 10 (G10), 15 (G15), and 20 (G20) sets per muscle group per session. Ten-repetition maximum (10RM) tests were performed for the bench press, lat pulldown, 45° leg press, and stiff-legged deadlift. Muscle thickness (MT) was measured using ultrasound at biceps brachii, triceps brachii, pectoralis major, quadriceps femoris, and gluteus maximus. RESULTS: All groups significantly increased all MT measures and 10RM tests after 24 wk of RT (P < 0.05). Between-group comparisons revealed no differences in any 10RM test between G5 and G10 (P > 0.05). G5 and G10 showed significantly greater 10RM increases than G15 for lat pulldown, leg press, and stiff-legged deadlift. 10RM changes for G20 were lower than all other groups for all exercises (P < 0.05). G5 and G10 showed significantly greater MT increases than G15 and G20 in all sites (P < 0.05). MT increased more in G15 than G20 in all sites (P < 0.05). G5 increases were higher than G10 for pectoralis major MT, whereas G10 showed higher increases in quadriceps MT than G5 (P < 0.05). CONCLUSIONS: Five to 10 sets per week might be sufficient for attaining gains in muscle size and strength in trained women during a 24-wk RT program. There appears no further benefit by performing higher exercise volumes. Because lack of time is a commonly cited barrier to exercise adoption, our data support RT programs that are less time consuming, which might increase participation and adherence.

Assessing the Validity of the MyJump2 App for Measuring Different Jumps in Professional Cerebral Palsy Football Players: An Experimental Study.

BACKGROUND: Vertical jumps can be used to assess neuromuscular status in sports performance. This is particularly important in Cerebral Palsy Football (CP Football) because players are exposed to high injury risk, but it may be complicated because the gold standard for assessing jump performance is scarce in field evaluation. Thus, field techniques, such as mobile apps, have been proposed as an alternative method for solving this problem. OBJECTIVE: This study aims to evaluate the reliability of the measures of the MyJump2 app to assess vertical jump performance in professional CP Football. METHODS: We assessed 40 male CP Football athletes (age 28.1 [SD 1.4] years, weight 72.5 [SD 6.2] kg, and height 176 [SD 4.2] cm) through the countermovement jump (CMJ) and squat jump (SJ) using a contact mat. At the same time, we assessed the athletes using the MyJump2 app. RESULTS: There were no significant differences between the instruments in SJ height (P=.12) and flight time (P=.15). Additionally, there were no significant differences between the instruments for CMJ in jump height (P=.16) and flight time (P=.13). In addition, it was observed that there were significant and strong intraclass correlations in all SJ variables varying from 0.86 to 0.89 (both P<.001), which was classified as "almost perfect." Similar results were observed in all variables from the CMJ, varying from 0.92 to 0.96 (both P ≤.001). CONCLUSIONS: We conclude that the MyJump2 app presents high validity and reliability for measuring jump height and flight time of the SJ and CMJ in CP Football athletes.

"NO LOAD" resistance training increases functional capacity and muscle size in hospitalized female patients: A pilot study.

The aim of the present study was to compare the effects of resistance training performed with no external load (NLRT) versus resistance training performed with elastic bands (RTEB) on muscle hypertrophy and functional performance in hospitalized patients. Twenty hospitalized females (age, 59.05±3.2 years; height 163.6±2.5 cm; body mass 70.2±3.6 kgs) were randomly assigned to RTEB or NLRT. Both groups trained three times a week for five weeks. RTEB was performed with elastic bands, while NLRT involved maximum voluntary contractions with no external loads. Biceps brachii, triceps brachii and pectoralis muscle thickness (MT) were measured by ultrasound. Functional performance was measured by the 30s elbow flexion test. MT significantly increased in all muscles tested for both groups, with no differences between groups. Changes ranged from 14 to 38%. Functional performance significantly improved by 42.7% for NLRT and 52.1% for RTEB, with no difference between them. The present results suggest that NLRT might be an efficient, feasible and low-cost strategy to promote morphological and functional benefits in the upper limb of hospitalized patients.

Addition of blood flow restriction to passive mobilization reduces the rate of muscle wasting in elderly patients in the intensive care unit: a within-patient randomized trial.

OBJECTIVE:: To evaluate the addition of blood flow restriction to passive mobilization in patients in the intensive care unit. DESIGN:: The study was a within-patient randomized trial. SETTING:: Two intensive care units in Belém, from September to October 2017. SUBJECTS:: In total, 34 coma patients admitted to the intensive care unit sector, and 20 patients fulfilled the study requirements. INTERVENTIONS:: All participants received the passive mobilization protocol for lower limbs, and blood flow restriction was added only for one side in a concurrent fashion. Intervention lasted the entire patient's hospitalization time. MAIN OUTCOME MEASUREMENT:: Thigh muscle thickness and circumference. RESULTS:: In total, 34 subjects were enrolled in the study: 11 were excluded for exclusion criteria, 3 for death, and 20 completed the intervention (17 men and 3 women; mean age: 66 ± 4.3 years). Despite both groups presented atrophy, the atrophy rate was lower in blood flow restriction limb in relation to the control limb (-2.1 vs. -2.8 mm, respectively, in muscle thickness; P = 0.001). In addition, the blood flow restriction limb also had a smaller reduction in the thigh circumference than the control limb (-2.5 vs. -3.6 cm, respectively; P = 0.001). CONCLUSION:: The use of blood flow restriction did not present adverse effects and seems to be a valid strategy to reduce the magnitude of the rate of muscle wasting that occurs in intensive care unit patients.

High 1RM Tests Reproducibility and Validity are not Dependent on Training Experience, Muscle Group Tested or Strength Level in Older Women.

BACKGROUND: The maximal one-repetition test (1-RM) is widely used in scientific research; however, there are conflicting results regarding its reproducibility in elderly populations. The present study aimed to analyze the reproducibility of the test both before and after a 12-week training period by using the bench press and leg press 45° 1-RM tests in the elderly, taking into consideration the training experience and strength level of the women. METHODS: Elderly women (n = 376; age, 68.5 ± 14.1 years; height, 162.7 ± 5.5 cm; body mass, 71.2 ± 16.0 kg) who underwent ≥3 months of resistance training performed an initial week of familiarization and a second week of testing and retest, with a 48⁻72 h interval. RESULTS: The results showed that Kappa indices ranged from 0.93 to 0.95, and the intraclass correlation coefficients were 0.99 for both the lower and upper limbs. In addition, minimal detectable changes were found that ranged between 1 and 3%, which means that changes lower than 1 kg could be detected. CONCLUSION: The present study confirms that the 1-RM test has high reliability and reproducibility in the elderly, for both upper and lower limbs.

Effects of Adding Single Joint Exercises to a Resistance Training Programme in Trained Women.

BACKGROUND: The present study's aim was to compare the changes in muscle performance and anthropometric measures in trained women performing RT programs composed only of MJ exercises or programmes that involve the addition of SJ exercises. METHODS: Seventeen trained women were randomised to MJ or MJ+SJ. Both groups performed the same MJ exercises following a nonlinear periodisation model for 8 weeks. The only difference was that the MJ+SJ group also performed SJ exercises. The participants were tested for 10 repetition maximum (10 RM), flexed arm circumference, and both biceps and triceps skinfold. RESULTS: Both groups significantly increased 10 RM load for the bench press (12.6% MJ and 9.2% MJ+SJ), triceps (15.6% MJ and 17.9% MJ+SJ), pull down (9.8% MJ and 8.3% MJ+SJ), biceps (14.0% MJ and 13.0% MJ+SJ), leg press (15.2% MJ and 12.8% MJ+SJ) and knee extension (10.2% MJ and 9.1% MJ+SJ). The decreases in triceps (-5.1% MJ and -5.3% MJ+SJ) and biceps (-6.5% MJ and -5.7% MJ+SJ) skinfolds were also significant as were the increases in arm circumference (1.47% MJ and 1.58% MJ+SJ). In all tests there was nothing significantly different between groups. CONCLUSIONS: The use of SJ exercises as a complement to a RT programme containing MJ exercises brings no additional benefit to trained women.

Non-Linear Resistance Training Program Induced Power and Strength but Not Linear Sprint Velocity and Agility Gains in Young Soccer Players.

Background: The present study evaluated the effects of resistance training (RT) following a non-linear periodization model in the physical fitness of young soccer athletes. Methods: Young soccer players (n = 23) were allocated into two groups: an RT group (RTG), and the control group (CON). The RTG underwent 15 weeks of non-linear RT periodization in three weekly sessions in addition to their specific soccer training. The CON continued performing the specific soccer training. Before and after the training period, all of the subjects performed one-repetition maximum (RM) tests for speed, agility, and power (vertical and horizontal jump). Results: The RTG obtained significant gains in one-RM tests (before 64.1 ± 5.8 kg, after 79.1 ± 3.3 kg) and power (vertical jump (before 56 ± 2.7 cm, after 61.3 ± 1.7 cm) and horizontal jump (before 184.5 ± 5.5 cm, after 213.6 ± 3.2 cm)). In contrast, the CON group presented a non-significant increase in one-RM tests and horizontal jump, and a significant reduction in vertical jump (before 55.4 ± 2.2 cm, after 51.3 ± 1.5 cm). Neither group presented significant gains in speed (CON: p = 0.27; RTG: p = 0.72) and agility (CON: p = 0.19; RTG: p = 0.58). Conclusion: Our data suggest that non-linear RT should be inserted into the routine of young soccer athletes for improving strength and power without impairing speed and agility.