Ballistic Exercise Versus Heavy Resistance Exercise Protocols: Which Resistance Priming Is More Effective for Improving Neuromuscular Performance on the Following Day?

Abstract

Nishioka, T and Okada, J. Ballistic exercise versus heavy resistance exercise protocols: which resistance priming is more effective for improving neuromuscular performance on the following day? J Strength Cond Res 37(10): 1939–1946, 2023—This study aimed to determine whether ballistic exercise priming (BEP) or heavy resistance priming (HRP) is more effective for improving ballistic performance after 24 hours. Ten resistance-trained men performed BEP and HRP conditions 72–144 hours apart in a randomized and counterbalanced order. Jumping performance was assessed before and 24 hours after the BEP and HRP sessions using 0 and 40% one-repetition maximum (1RM) squat jump (SJ), 0 and 40% 1RM countermovement jump (CMJ), and drop jump (DJ) reactive strength index (RSI). Statistical significance was accepted at p ≤ 0.05. In the BEP condition, 0% 1RM CMJ height (+3.62%) as well as theoretical maximum velocity (+5.14%) and theoretical maximum power (+2.55%) obtained from CMJ 24 hours after the priming session were significantly greater than those at the baseline (p ≤ 0.05), but 0% 1RM SJ height and DJ RSI (p > 0.05) were not greater than those at the baseline. In the HRP condition, the jump performances were not improved (p > 0.05). The percentage change in 0% 1RM CMJ height in the BEP condition was significantly greater than that seen in the HRP condition (p = 0.015) but did not differ for 0% 1RM SJ height and DJ RSI (p > 0.05). These results suggest that the BEP is more effective than HRP in improving CMJ performance after 24 hours. Therefore, practitioners should consider prescribing resistance priming using low-load ballistic exercises rather than high-load traditional exercises when planning to enhance athlete performance on the following day.

Exploring strength and conditioning practitioners’ perceptions about using priming exercise as a pre-competition strategy to improve performance

“…Findings from previous research have demonstrated that placebo effects have a biological basis and can strongly influence performance measures. 49 Considering the equivocal results of priming studies, 5–7,10,11,15–17,22,24,28,29 it may be that an exercise stimulus produces a positive or negative performance outcome simply because the athlete believes one or the other to be true. Accordingly, practitioners seemed willing to utilise priming strategies so long as their athletes perceived it to influence performance positively, as Walter remarked:A lot of it from our perspective is probably more subjective.…”

“…1,4 However, recent findings suggest that performance may be improved within 1–48 hours following these sessions providing the amount of work completed is relatively low. 5–12 Termed ‘priming exercise’, studies have revealed improvements in different forms of strength expression (e.g. heavy maximal 13–15 and fast 5–7,9–12,16 dynamic strength) and maximal running ability 13,17,18 within this time frame following low-volume exercise stimuli.…”

“…5–12 Termed ‘priming exercise’, studies have revealed improvements in different forms of strength expression (e.g. heavy maximal 13–15 and fast 5–7,9–12,16 dynamic strength) and maximal running ability 13,17,18 within this time frame following low-volume exercise stimuli.…”

“…4 This may be because the most appropriate training parameters have not been used to optimise priming responses. 4,8,20,27 Accordingly, the variation in applied priming strategies 4 may reflect the conflicting results reported within 5–7,11,12,15,22,24,28,29 and between 5,7,14,15,17,22–24,28,29 studies, resulting in uncertainty about the best exercise prescription to elicit a beneficial effect. Furthermore, the complex nature of applied settings may preclude priming activities in the pre-competition period 4,8 or require less researched methods (e.g.…”

Short-Term Effects of Lower-Extremity Heavy Resistance versus High-Impact Plyometric Training on Neuromuscular Functional Performance of Professional Soccer Players

“…Heavy-resistance-training (HRT) elicits a plethora of adaptations on a structural and neural level and HRT programs utilize relatively high load/high force (>70% one repetition maximum (1-RM)) and thus lower velocity, relatively few repetitions (4-8 repetitions), and isoinertial exercises like the bench press or squat [7]. However, although many specialists recommend the use in soccer players of HRT, resistive exercise with high loads (range 70-90% 1-RM), they also recommend high volumes, meaning sets of repetitions ending at or close to volitional fatigue [8,9].…”