Effect of Low- vs. Moderate-Load Squat Training on Strength, Jump and Sprint Performance in Physically Active Women

Mora-Custodio, Ricardo; Rodríguez-Rosell, David; Pareja‐Blanco, Fernando; Yáñez-García, Juan Manuel; González-Badillo, Juan José

doi:10.1055/s-0042-100471

Cited by 15 publications

(15 citation statements)

References 39 publications

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“…Since RT using different relative loads could lead to distinct neuromuscular adaptations, it appears that further research is needed to elucidate the adaptations brought about by RT programs that establish different VL limits against other commonly used load ranges. In this regard, although previous research 29,30 has shown no differences in strength gains when using different relative loads, it appears that moderate loads (50–70% 1RM) may constitute a more effective stimulus than heavy loads (>80% 1RM) for inducing increments in jumping and sprinting performance, 31–33 which could be more beneficial for improving performance in different sports modalities. Thus, the aim of the present study was to compare the effects of three RT programs in which medium loads (55–70% 1RM) and different VL limits (10%, 30%, and 45%) were used on changes in strength, physical performance (jumping and sprinting ability), and EMG variables.…”

Section: Introductionmentioning

confidence: 88%

Effect of velocity loss during squat training on neuromuscular performance

Rodríguez-Rosell

Yáñez-García

Mora-Custodio

et al. 2021

Scandinavian Med Sci Sports

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This study aimed to compare the effects of three resistance training (RT) programs differing in the magnitude of velocity loss (VL) allowed in each exercise set: 10%, 30%, or 45% on changes in strength, vertical jump, sprint performance, and EMG variables. Thirty‐three young men were randomly assigned into three experimental groups (VL10%, VL30%, and VL45%; n = 11 each) that performed a velocity‐based RT program for 8 weeks using only the full squat exercise (SQ). Training load (55–70% 1RM), frequency (2 sessions/week), number of sets (3), and inter‐set recovery (4 min) were identical for all groups. Running sprint (20 m), countermovement jump (CMJ), 1RM, muscle endurance, and EMG during SQ were assessed pre‐ and post‐training. All groups showed significant (VL10%: 6.4–58.6%; VL30%: 4.5–66.2%; VL45%: 1.8–52.1%; p < 0.05–0.001) improvements in muscle strength and muscle endurance. However, a significant group × time interaction (p < 0.05) was observed in CMJ, with VL10% showing greater increments (11.9%) than VL30% and VL45%. In addition, VL10% resulted in greater percent change in sprint performance than the other two groups (VL10%: −2.4%; VL30%: −1.8%; and VL45%: −0.5%). No significant changes in EMG variables were observed for any group. RT with loads of 55–70% 1RM characterized by a low‐velocity loss (VL10%) provides a very effective and efficient training stimulus since it yields similar strength gains and greater improvements in sports‐related neuromuscular performance (jump and sprint) compared to training with higher velocity losses (VL30%, VL45%). These findings indicate that the magnitude of VL reached in each exercise set considerably influences the observed training adaptations.

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Section: Introductionmentioning

confidence: 88%

Effect of velocity loss during squat training on neuromuscular performance

Rodríguez-Rosell

Yáñez-García

Mora-Custodio

et al. 2021

Scandinavian Med Sci Sports

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“…To the best of our knowledge, no study has examined this relationship in untrained individuals. Nevertheless, previous studies have reported that long-term resistance training increases sprint performance, potentially by enhancing the knee extensor strength, in recreationally active young individuals [ 52 , 53 ]. This population was the same population to non-sprinters recruited in this study.…”

Section: Discussionmentioning

confidence: 99%

Relationship of the knee extensor strength but not the quadriceps femoris muscularity with sprint performance in sprinters: a reexamination and extension

Hori

Suga

Terada

et al. 2021

BMC Sports Sci Med Rehabil

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Purpose This study examined the relationships of knee extensor strength and quadriceps femoris size with sprint performance in sprinters. Methods Fifty-eight male sprinters and 40 body size-matched male non-sprinters participated in this study. The knee extensor isometric and isokinetic strengths were measured using a dynamometer. The isokinetic strength measurements were performed with slow and fast velocities at 60°/s and 180°/s, respectively. The quadriceps femoris muscle volume (MV) was measured using magnetic resonance imaging. The relative knee extensor strengths and quadriceps femoris MV were calculated by normalizing to body mass. Results Absolute and relative knee extensor strengths during two velocity isokinetic contractions, but not during isometric contraction, were significantly higher in sprinters than in non-sprinters (P = 0.047 to < 0.001 for all). Such a significant difference was also observed for relative quadriceps femoris MV (P = 0.018). In sprinters, there were positive correlations between all three knee extensor strengths and quadriceps femoris MV (r = 0.421 to 0.531, P = 0.001 to < 0.001 for all). The absolute and relative strengths of the fast-velocity isokinetic knee extension correlated negatively with personal best 100-m sprint time (r = −0.477 and −0.409, P = 0.001 and < 0.001, respectively). In contrast, no such significant correlations were observed between absolute and relative quadriceps femoris MVs and personal best 100-m sprint time. Conclusions These findings suggest that despite the presence of the relationship between muscle strength and size, the knee extensor strength may be related to superior sprint performance in sprinters independently of the quadriceps femoris muscularity.

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“…Therefore, there are no “strength,” “speed,” “power,” or “transfer” exercises, but only exercises performed at different velocities that could improve maximal force application against any absolute load. The absolute velocities used and, particularly, the degree of fatigue incurred during each training set will induce different effects on the force–velocity relationship [ 23 , 24 , 32 , 33 ]. Figure 3 shows three real examples of specific changes experienced in the load–velocity relationship following different RT programs.…”

Section: The Concept Of Maximal Strengthmentioning

confidence: 99%

“…Consequently, the "power phase" and "maximum strength phase" should not be considered as different and independent phases. In addition, as already indicated, the applied training load, particularly the degree of fatigue incurred during the training session, may induce different effects on different zones of the force–velocity curve [ 23 , 24 , 32 , 33 ]. However, power output will necessarily be improved against a given absolute load if the applied force increases, regardless of the part of the curve in which the effect occurs.…”

Section: Programming Models In Resistance Trainingmentioning

confidence: 99%

“…However, power output will necessarily be improved against a given absolute load if the applied force increases, regardless of the part of the curve in which the effect occurs. Furthermore, assuming that the effect of training on power is measured by means of actions such as jumps, throws, or movements against light loads, a further performance improvement is likely to occur when RT is performed using low to moderate loads, a low number of repetitions per set and fast lifting velocities (i.e., low degree of fatigue) compared to highly fatiguing training protocols [23,24,32,33,35,46,48,67,114,115]. Consequently, the suggestion or recommendation that it is necessary to previously perform the phases of "muscular endurance, " "hypertrophy" and "maximum strength" to improve power does not seem justified.…”

Section: The Block Periodization Modelmentioning

confidence: 99%

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Toward a New Paradigm in Resistance Training by Means of Velocity Monitoring: A Critical and Challenging Narrative

et al. 2022

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For more than a century, many concepts and several theories and principles pertaining to the goals, organization, methodology and evaluation of the effects of resistance training (RT) have been developed and discussed between coaches and scientists. This cumulative body of knowledge and practices has contributed substantially to the evolution of RT methodology. However, a detailed and rigorous examination of the existing literature reveals many inconsistencies that, unless resolved, could seriously hinder further progress in our field. The purpose of this review is to constructively expose, analyze and discuss a set of anomalies present in the current RT methodology, including: (a) the often inappropriate and misleading terminology used, (b) the need to clarify the aims of RT, (c) the very concept of maximal strength, (d) the control and monitoring of the resistance exercise dose, (e) the existing programming models and (f) the evaluation of training effects. A thorough and unbiased examination of these deficiencies could well lead to the adoption of a revised paradigm for RT. This new paradigm must guarantee a precise knowledge of the loads being applied, the effort they involve and their effects. To the best of our knowledge, currently this can only be achieved by monitoring repetition velocity during training. The main contribution of a velocity-based RT approach is that it provides the necessary information to know the actual training loads that induce a specific effect in each athlete. The correct adoption of this revised paradigm will provide coaches and strength and conditioning professionals with accurate and objective information concerning the applied load (relative load, level of effort and training effect). This knowledge is essential to make rational and informed decisions and to improve the training methodology itself.

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Effect of Low- vs. Moderate-Load Squat Training on Strength, Jump and Sprint Performance in Physically Active Women

Cited by 15 publications

References 39 publications

Effect of velocity loss during squat training on neuromuscular performance

Effect of velocity loss during squat training on neuromuscular performance

Relationship of the knee extensor strength but not the quadriceps femoris muscularity with sprint performance in sprinters: a reexamination and extension

Toward a New Paradigm in Resistance Training by Means of Velocity Monitoring: A Critical and Challenging Narrative

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