The purpose of this study was to evaluate the impact of moderate-load (10 RM) and low-load (20 RM) resistance training schemes on maximal strength and body composition. Sixteen resistance-trained men were randomly assigned to 1 of 2 groups: a moderate-load group (n = 8) or a low-load group (n = 8). The resistance training schemes consisted of 8 exercises performed 4 times per week for 6 weeks. In order to equate the number of repetitions performed by each group, the moderate load group performed 6 sets of 10 RM, while the low load group performed 3 sets of 20 RM. Between-group differences were evaluated using a 2-way ANOVA and independent t-tests. There was no difference in the weekly total load lifted (sets × reps × kg) between the 2 groups. Both groups equally improved maximal strength and measures of body composition after 6 weeks of resistance training, with no significant between-group differences detected. In conclusion, both moderate-load and low-load resistance training schemes, similar for the total load lifted, induced a similar improvement in maximal strength and body composition in resistance-trained men.

The aim of this study was to evaluate the effects of daily undulating training periodization designed for maximal lower limb muscle strength and sprint performance in under-20 soccer players. Twenty-four male athletes (age = 19.1 ± 1.2 yr; mass = 71.1 ± 6.8 kg; height = 178.0 ± 0.1 cm) participated in four weeks of a daily undulating periodized (DUP) training soccer program. During the pre-and post-training periods the subjects performed a one repetition maximum (1 RM) half back squat test and a 15-meter sprint. Significant training-induced changes were observed in sprint times (pre = 2.38 ± 0.01 s; post = 2.31 ± 0.02 s) and 1 RM tests (pre = 107.0 ± 2.0 kg; post = 128.0 ± 2.2 kg). These results indicate that a DUP program is efficient in promoting positive neuromuscular adaptations in soccer players, even with a short-term preseason training period.