Delayed Effects of a Low-Volume, Power-Type Resistance Exercise Session on Explosive Performance

Abstract

Tsoukos, A, Veligekas, P, Brown, LE, Terzis, G, and Bogdanis, GC. Delayed effects of a low-volume, power-type resistance exercise session on explosive performance. J Strength Cond Res 32(3): 643-650, 2018-This study examined the delayed effects of a power-type training session on explosive performance. Seventeen well-trained male power and team sport athletes (age: 22.7 ± 5.5 years, height: 181 ± 8 cm, body mass: 80.7 ± 8.6 kg, body fat: 9.2 ± 1.7%, 1 repetition maximum (1RM) half-squat: 163 ± 29 kg) performed 4 sessions (2 experimental and 2 control) 1 week apart in a randomized and counterbalanced order. Explosive performance was assessed before, 24 and 48 hours after a low-volume, power-type training session (5 × 4 jump squats at 40% 1RM with 3 minutes rest), as well as before and after 24 and 48 hours of rest (control). Dependent variables were as follows: countermovement jump (CMJ), reactive strength index (RSI) during a drop jump, leg press maximum isometric force, and rate of force development (RFD) at 3 time windows: 0-100, 0-200, and 0-300 milliseconds. Analysis of variance revealed no changes in the control conditions. In contrast after training, CMJ was improved by 5.1 ± 1.0% and 3.0 ± 1.0% at 24 and 48 hours, respectively, compared with baseline. The RSI improved by 10.7 ± 2.1% only at 24 hours. The RFD increased at all time windows at 24 hours (range of improvement: 9.7 ± 3.4% to 18.3 ± 4.1%, p < 0.01). However, at 48 hours, improvement was only seen in RFD0-100 (9.8 ± 3.1%, p < 0.01). These findings suggest that a low-volume, power-type training session results in delayed enhancement of explosive muscle performance, which is greatest at 24 hours after the activity. Athletes are advised to perform power-type training 1 day before competition or a high-quality training session to improve their performances.

A strength-oriented exercise session required more recovery time than a power-oriented exercise session with equal work

“…Interestingly, in the present study the power-oriented session appeared to enhance MJ height at 24 h and squat peak power and push-up peak force 48 h after exercise (note that the push-up peak force at 48 h was trivial and unclear compare to baseline, but clearly different between sessions). This is in line with Tsoukos et al (2018), who observed increased CMJ height and RFDmax 24 and 48 h after loaded jump squats (40% of 1RM; 5 × 4 repetitions). In contrast to squat peak power, we observed no such ''supercompensation'' in CMJ, SJ or 20 m sprint (which were all back to baseline at 48 h).…”

“…In contrast to squat peak power, we observed no such ''supercompensation'' in CMJ, SJ or 20 m sprint (which were all back to baseline at 48 h). Notably, our participants executed a large exercise volume, about three times that of Tsoukos et al (2018), and fatigue mechanisms may have overshadowed most of the supercompensation effects of power exercises. Moreover, we only followed the participants for 48 h, which means that we do not know whether the supercompensation occurred later after the strength-oriented session (e.g., after 72 h).…”

“…Fourth, we did not include tests that allowed us to distinguish between central and peripheral fatigue, nor did we measure systemic markers of recovery (such as creatine kinase, testosterone and cortisol; Buckthorpe, Pain & Folland, 2014;Hiscock et al, 2018;Tsoukos et al, 2018). This could have given us valuable information about the subtle impairments of neuromuscular performance and recovery between sessions.…”

Peer Review #1 of "A strength-oriented exercise session required more recovery time than a power-oriented exercise session with equal work (v0.1)"

“…Interestingly, in the present study the power-oriented session appeared to enhance MJ height at 24 hours and squat peak power and push-up peak force 48 hours after exercise (note that the push-up peak force at 48 hours was trivial and unclear compare to baseline, but clearly different between sessions). This is in line with Tsoukos et al (2018), who observed increased CMJ height and RFDmax 24 and 48 hours after loaded jump squats (40% of 1RM; 5 x 4 repetitions). In contrast to squat peak power, we observed no such "supercompensation" in CMJ, SJ or 20 m sprint (which were all back to baseline at 48 hours).…”

The Effectiveness of Frequency-Based Resistance Training Protocols on Muscular Performance and Hypertrophy in Trained Males: A Critically Appraised Topic

“…Resistance training (RT) is a common and well-accepted method for the development of muscular strength, power, and hypertrophy. Numerous studies have been undertaken to provide insight into the differences between the frequency of training, [1][2][3][4][5][6] number of muscle groups exercised, 7,8 training volume, [9][10][11][12][13][14] rest intervals, [15][16][17] and velocity of the weight being lifted, 18 although many of these studies have focused on the untrained or novice recreational athlete. 1,3,9,16 In the untrained or novice subject, RT can produce substantial gains in a short period of exposure to a training protocol.…”