1,721,034 research outputs found
A Comparison Between the Squat and the Deadlift for Lower Body Strength and Power Training
Full text linkThe aim of this study was to compare the effects of two resistance training programs including either a deadlift or a parallel squat on lower body maximal strength and power in resistance trained males. Twenty-five resistance trained men were randomly assigned to a deadlift group (DE; n = 14; age = 24.3 ± 4.1 y; body mass = 84.8 ± 14.2 kg; body height = 180.3 ± 6.8 cm) or to a squat group (SQ; n = 11; age = 22.3 ± 1.6 y; body mass = 83.0 ± 13.6 kg; body height 179.9 ± 6.1 cm). Both groups trained 3 times per week for 6 weeks. The deadlift and the squat were the only lower body maximal strength exercises performed by DE and SQ groups, respectively, while both training programs included jumps. A significantly (p = 0.017) greater increase in deadlift 1RM was observed in the DE compared to the SQ group, while the SQ group obtained a significantly (p = 0.049) greater increase in squat 1RM. A significant increase in jump performance (p = 0.010), without significant interactions between groups (p = 0.552), was observed in both groups. Three participants of the DE group developed lower back pain and were excluded from the study. Results indicate that both the squat and the deadlift can result in similar improvement in lower body maximal strength and jump performance and can be successfully included in strength training programs. The incidence of back pain in the DE group may suggest a marked stress of this exercise on the lower back. Proper technique should be used to minimize the risk of injury, especially when the deadlift is performed
The effects of two different explosive strength training programs on vertical jump performance in basketball.
No full textBACKGROUND: The aim of this study was to compare the effects of two different training programs oriented to improve vertical jump performance and leg stiffness in basketball players.
METHODS: Fifty-eight male basketball players were involved, divided into three age groups (Senior, U19 and U17). Subsequently, within any age group, the players were randomly divided into two training groups, respectively performing a 16-week "hang-clean" training program (HCL), and a "half-squat" training program (HSQ), lasting for the same duration. HCL was based on the hang clean exercise and included also jump rope training; HSQ was based on the half squat exercise and included also speed ladder training. The Squat jump (SJ), the Countermovement jump without and with arm swing, and with one step approach (respectively, CMJ, CMJS, and TCMJS) and explosive strength indices obtained with a leg stiffness test were assessed pre- and post-training.
RESULTS: In Senior and U19 athletes both training programs involved an improvement of Vertical Jump performance, with some differences between different age groups. Instead, for the U17 players, only the HSQ led to an enhancement of SJ and TCMJS. Significant enhancement of leg stiffness was observed only in U19 and U17 groups after training.
CONCLUSIONS:The present study showed that the programs based on the hang-clean and half squat allowed to improve explosive strength in basketball training. However, only HSQ was effective for the U17 group. Thus, the present findings demonstrate that specific training programs should be designed according to the age of the players
Manipulating Resistance Exercise Variables to Improve Jumps, Sprints, and Changes of Direction in Soccer: What We Know and What We Don’t Know
Full text linkThe present review summarizes the effects of manipulating different resistance exercise variables on jumps, sprints, and changes of direction (CODs) in soccer. Regarding jumps, moderate-to-high loads, full range of movement (ROM), non-failure sets, and a moderate training volume are recommended. Different external resistances like constant-load, flywheel, or elastic bands, as well as various movement velocities and select exercises, are equally effective. As for sprints, moderate-to-high loads, constant load or flywheel but not elastic resistances, movements performed at full ROM, non-failure sets, and moderate-to-high training volume might be more effective, while numerous movement velocities and exercises could be chosen. As for CODs, moderate-to-high loads, flywheel more than constant-load resistance, and a moderate-to-high total number of repetitions are recommended, while several movement velocities and exercises could be selected, though ROM needs investigation. The effectiveness of concentric-only vs. eccentric-only training on jumps, sprints, and CODs has not been investigated, while an external focus and inter-set rest > 2 min are theoretically preferable, albeit not proven. Importantly, high movement velocity is not a prerogative of effectiveness, and limited ROM is not associated with sport-specific patterns such as jumps. Practitioners in soccer may manipulate resistance exercise variables depending on the purpose
May a Nonlocalized Postactivation Performance Enhancement Exist Between the Upper and Lower Body in Trained Men?
Full text linkThe aim of this study was to establish whether a resistance exercise for the upper body may generate a postactivation performance enhancement (PAPE) in the lower body. Thirteen resistance-trained men (age = 26.4 ± 3.3 years, body mass = 76.9 ± 6.3 kg, and height = 177.6 ± 5.2 cm) participated in the present investigation and were tested for upper-body and lower-body power (bench press throw and countermovement jump power [CMJP] tests). Subjects were also tested for maximum force and electromyographic (EMG) activation of quadriceps muscles while performing an isometric leg extension. All assessments were performed before and 8 minutes after a high-intensity (HI: 5 sets of 1 rep at 90% of 1 repetition maximum [1RM]) bench press protocol, a high-power protocol (POW: 5 sets of 1 rep at 30% of 1RM with maximum explosive intent), and a control trial (CON). Subjects performed all trials in a randomized order and on different days. A significant trial × time interaction was detected for CMJP (p = 0.049). This parameter was significantly increased following the HI protocol only (p = 0.024). A significant interaction was also noted for EMG with a significant improvement following the HI protocol (p = 0.032) and a significant decrease following the POW protocol (p = 0.020). No other significant effects were detected (p > 0.05). The results of this investigation indicate that a HI bench press protocol may produce a PAPE in the lower-body power and increase the neuromuscular activation of leg extensor muscles. The POW bench press protocol did not show any positive effects on lower-body performance. Athletes and practitioners may take advantage from the inclusion of upper-body HI resistance exercises throughout complex resistance workouts to improve lower-body power output
Two vs. One Resistance Exercise Sessions in One Day: Acute Effects on Recovery and Performance
No full textPurpose: The purpose of this study was to compare the recovery response of one resistance training session (1TRS) vs. two resistance training sessions (2TRS) performed in 1 day, on upper body performance, muscle morphology and muscle soreness in trained men. Methods: Twenty-four resistance trained men were randomly assigned into a 1TRS group (N = 12; age = 25.0 ± 2.4 years; body mass = 87.6 ± 14.0 kg; height = 177.1 ± 4.9 cm) or into a 2TRS group (N = 10; age = 24.4 ± 1.6 years; body mass = 81.1 ± 5.6 kg; height = 176.6 ± 6.7 cm). 1TRS performed one training session involving eight sets of 10 reps at 70% of 1RM at the bench press, while 2TRS group divided the same training volume in two workouts, with a recovery time of 4 hr. Performance [bench press throw power (BTP) and isometric bench press (IBP)] and muscle thickness of pectoralis major (PECMT) were assessed at baseline (BL), 15-min, 24-hr and 48-hr post-exercise. Results: Training intensity was significantly higher in 2TRS compared to 1TRS (p < .001). Faster recovery rates were detected for BTP (p = .039) and PECMT (p = .05) in 2TRS compared to 1TRS. Both BTP and PECMT were significantly more affected (p < .05) in 1TRS than in 2TRS at 24 h. Conclusions: Results indicate that the recovery process may be accelerated by splitting a high resistance training volume into two different training sessions performed in 1 day
Effect of lower body resistance training on upper body strength adaptation in trained men.
No full textThe aim of this study was to examine the effect of 2 different
lower-body strength training schemes on upper-body adaptations
to resistance training. Twenty resistance-trained men
(4.25 6 1.6 years of experience) were randomly assigned to
either a high intensity (HI; n = 9; age = 24.9 6 2.9 years; body
mass = 88.7 6 17.2 kg; height = 177.0 6 5.6 cm) or a mixed
high volume and HI resistance training program (MP; n = 11;
age = 26.0 6 4.7 years; body mass = 82.8 6 9.1 kg; height =
177.54 6 5.9 cm). High-intensity group followed a HI training for
both upper and lower body (4–5 reps at 88%–90% of 1 repetition
maximum (1RM)), whereas the MP group performed highvolume
training sessions focused on muscle hypertrophy for
lower body (10–12 reps at 65%–70% of 1-RM) and a HI protocol
for the upper body. Maximal strength and power testing
occurred before and after the 6-week training program. Analysis
of covariance was used to compare performance measures
between the groups. Greater increases in MP groups compared
with HI groups were observed for bench press 1RM (p =
0.007), bench press power at 50% of 1RM (p = 0.011), and
for arm muscle area (p = 0.046). Significant difference between
the 2 groups at posttest were also observed for fat mass (p =
0.009). Results indicated that training programs focused on
lower-body muscle hypertrophy and maximal strength for upper
body can stimulate greater strength and power gains in the
upper body compared with HI resistance training programs for
both the upper and lower body
Relationships Between Muscle Architecture, Deadlift Performance, and Maximal Isometric Force Produced at the Midthigh and Midshin Pull in Resistance-Trained Individuals
Full text linkThe aim of this study was to investigate the relationships between muscle architecture, lower-body power, and maximal isometric force produced at midthigh pull (MTP), and at midshin pull (MSP). Twenty experienced resistance-trained men (age = 25.5 ± 3.2 years; body mass = 86.9 ± 12.4 kg; body height = 178.0 ± 5.3 cm) were tested for deadlift 1 repetition maximum (1RM), countermovement jump (CMJ), peak force (PF), and rate of force development (pRFD20) produced at isometric MTP and isometric MSP. Subjects were also assessed for architecture of vastus lateralis (VL), and physiological muscle thickness, pennation angle, and fascicle length (FL) were measured. Pearson's correlation coefficients were calculated to assess the relationships between variables. In addition, differences between MTP and MSP were assessed using paired-sample t-tests. A significant (p < 0.05) difference was detected on the correlation between deadlift 1RM and MSP (r = 0.78; p < 0.001) compared with MTP (r = 0.55; p = 0.012). Moderate correlations were observed between MSP PF and VLFL (r = 0.55; p = 0.011). Midshin pull pRFD20 was the only parameter significantly correlated with CMJ (r = 0.50; p = 0.048). Significantly higher PF and pRFD20 were recorded in MTP compared with MSP (p = 0.007 and p = 0.003, respectively). The present results show that force produced from the floor position may be more important than force produced from a position that mimics the second pull of the clean for deadlift and vertical jump performances. Coaches and scientific investigators should consider using MSP to assess isometric PF using a test correlated with both muscle architecture and dynamic performances
Sprint start kinematics during competition in elite and world-class male and female sprinters
No full textThe start kinematics has been reported to differ between male and female sprinters. This study aimed to determine whether kinematic differences between the sexes are attributable to an effect of sex per se, or rather to the absolute performance level of the sprinters, quantified by the 100-m time. A total of 20 sprinters (10 M, 10 F), including world-class and elite athletes, were assessed. Start phases from the “set” position to the first two steps were analysed. Linear regression analyses showed a few significant differences between sexes when taking into account the effect of performance level: M had shorter pushing phase duration, higher horizontal velocity at block clearing, and shorter contact times of the first two steps. Conversely, the performance level affected most of the examined parameters: faster sprinters showed the centre of mass (CM) closer to the ground and a more flexed front knee in the “set” position, longer pushing phase duration, lower vertical velocity of the CM at block clearing, and longer contact times and shorter flight times in the first two steps. These findings suggest that the start kinematics is only partially affected by the sex of sprinters, whereas a bigger role is played by their performance level
New Perspectives in Resistance Training Periodization: Mixed Session vs. Block Periodized Programs in Trained Men
No full textThe purpose of this investigation was to compare the effects of 2 different periodized resistance training programs on maximal strength, power, and muscle architecture, in trained individuals. Twenty-two resistance-trained men were randomly assigned to either a mixed session training group (MSP; n = 11; age = 23.7 ± 2.6 years; body mass = 80.5 ± 9.8 kg; height = 175.5 ± 6.1 cm) or a block periodization group (BP; n = 11; age = 25.7 ± 4.6 years; body mass = 81.1 ± 10.7 kg; height = 176.8 ± 8.4 cm). Both training programs were 10 weeks in duration and were equated in volume. Each training session of the MSP focused on power, maximal strength, and hypertrophy, whereas each mesocycle within the BP focused on one of these components. Subjects were assessed for body composition, muscle architecture, maximal strength, and power. In addition, perceived training load, and training volume were calculated. Subjects in MSP experienced greater improvements in fat free mass (p = 0.021), muscle thickness of the pectoralis and vastus lateralis (p < 0.05), and a greater improvement in 1RM bench press (p < 0.001; +8.6% in MSP and +2% in BP) than in BP. By contrast, BP resulted in greater improvements in vertical jump (p = 0.022; +7.2%) compared with MSP (+1.2%). No significant differences were noted between the groups for perceived training load (p = 0.362) nor training volume (p = 0.169). Results of this study indicated that in a 10-week training study, MSP may enhance muscle hypertrophy and maximal strength to a greater extent than BP, with the same training volume and perceived training load. However, BP may be more effective for vertical jump improvement
Characteristics of Force Development and Muscle Excitation in Resisted and Assisted Jumps in Comparison with the Isometric Mid-Shin Pull
Full text linkBackground: The purpose of this study was to examine the relationships between the characteristics of force development and electromyographic activity of the quadriceps muscles in the isometric mid-shin pull (MSP) and the countermovement jump (CMJ) performed under different conditions. Methods: Fifteen resistance-trained individuals (age = 25.9 ± 4.0 y; body mass = 73.2 ± 11.7 Kg; stature = 172.3 ± 9.5 cm) were tested for MSP and for the following CMJs: regular CMJ (CMJ); elastic band-assisted CMJ (CMJAB); elastic band-resisted CMJ (CMJRB); weighted vest CMJ (CMJV) in random order, using a force plate. Peak force (PF) and peak rate of force development (PRFD) were calculated in all the assessments, while peak velocity and power were calculated only in the CMJs. In addition, during all the tests, electromyographic activity of the vastus lateralis (EMGVL) and of vastus medialis (EMGVM) was detected. Results: Higher PF was registered in MSP compared to the CMJs (p VL were significantly more elevated in the CMJs compared to the MSP (p < 0.05). No significant correlations were noted between the PRFD measured in MSP and in CMJs, while the PRFD in MSP was largely correlated with PP in CMJs (r = 0.68/0.83). Conclusions: Results of the present study showed that CMJs promote PRFD and the excitation of the vastus lateralis, to a greater extent compared to MSP. Regular CMJ performed at body mass may represent the best option for power development, and small variations in loads allowed by weighted vests or elastic bands do not seem to alter the characteristics of force development
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