Step vs. Two-Phase Gradual Volume Reduction Tapering Protocols in Strength Training: Effects on Neuromuscular Performance and Serum Hormone Concentrations

Seppänen, Stina; Häkkinen, Keijo

doi:10.1519/jsc.0000000000003939

Cited by 4 publications

(4 citation statements)

References 28 publications

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“…The initial 4 weeks of training were followed by a 1-week planned overreach (150% of the total volume relative to the initial 4 weeks) and a 1-week step-taper (50% of the total volume relative to the planned overreach). A 50% reduction in volume during a step-taper has been consistently reported in the literature and aligns with the recommendations of recent reviews (i.e., 30–70% volume reduction) (31,33,36,38,40). In addition, a 1-week overreach directly preceding a taper has previously been shown effective in strength and power athletes (3,5,40).…”

Section: Methodssupporting

confidence: 87%

“…This has been previously identified as a limitation in the current literature surrounding tapering and training cessation (37). However, recent research has experimentally compared different tapering protocols (29,33,40). Notably, Travis et al (40) demonstrated a 1-week step-taper and a 3-week exponential taper to improve 1RM BS and BP similarly, whereas 1RM DL improved only in the exponential group.…”

Section: Discussionmentioning

confidence: 99%

“…The first 4 weeks of training mimicked the final phase of a precompetition powerlifting training protocol, as well as standardized subject preparedness leading up to T1. After T1, the subjects performed a 1week planned overreach consisting of a volume increase of 150% relative to the average volume load across weeks 1-4 (150.2%), followed by a 1-week step-taper consisting of a 50% volume reduction (3,5,31,33,36,38,40) relative to the total volume load from the overreach week (48.9%) as shown in Figure 1. Volume load was determined by the summation of load 3 sets 3 reps for all prescribed warm-up and working volume.…”

Section: Training Proceduresmentioning

confidence: 99%

“…However, the existing literature examining tapering for maximal strength performance consists primarily of observational research (3,5,12,21,32,35,38,44,45). Although a few experimental studies have compared maximal strength outcomes relative to different tapering practices (29), modes (33), and durations (40), the effects of short-term training cessation on strength performance have not been investigated after an effective taper. This absence persists in the training cessation literature as well.…”

Section: Introductionmentioning

confidence: 99%

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Two Days Versus Four Days of Training Cessation Following a Step-Taper in Powerlifters

Burke,

Carroll,

Travis

et al. 2023

Journal of Strength and Conditioning Research

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Burke, BI, Carroll, KM, Travis, SK, Stone, ME, and Stone, MH. Two days versus four days of training cessation following a step-taper in powerlifters. J Strength Cond Res XX(X): 000–000, 2023—Tapering and training cessation are methods of training load management aimed at optimizing athlete preparedness leading into competition. Such practices are often used by strength sport athletes such as powerlifters (i.e., athletes who compete in the back squat [BS], bench press [BP], and deadlift [DL]). The purpose of this study was to compare the differences in maximal strength, subjective recovery and stress state, and body composition alterations in strength athletes undergoing a 1-week step-taper followed by either a 2-day (2D) or 4-day (4D) period of training cessation. Twelve powerlifters (22.3 ± 2.1 yrs; 92.1 ± 20.4 kg; 174.8 ± 7.5 cm) completed a 6-week training protocol aimed at peaking 1 repetition maximum (1RM) strength on BS, BP, and DL. Body composition, subjective recovery and stress state, and 1RM on BS, BP, and DL were assessed before an overreach week (T1) and after the periods of training cessation (T2) for each group. Alpha criterion was set at p ≤ 0.05. There were significant increases in BP (p = 0.032, g = 0.10), powerlifting total (p = 0.014, g = 0.11), and DOTS score (p = 0.006, g = 0.12) after 2D of cessation. However, after 4D of cessation, significant increases were only observed in DL (p = 0.019, g = 0.11) along with significant decreases in BP (p = 0.003, g = −0.13). There were no statistically significant changes in any other variable for either group indicating that BS, psychometric, and body composition data were maintained between T1 and T2. The results of this study support the use of 1-week step-tapers, followed by a short period of training cessation (2–4D) to maintain or improve maximal strength performance.

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Section: Methodssupporting

confidence: 87%

Section: Discussionmentioning

confidence: 99%

Section: Training Proceduresmentioning

confidence: 99%

Section: Introductionmentioning

confidence: 99%

See 2 more Smart Citations

Two Days Versus Four Days of Training Cessation Following a Step-Taper in Powerlifters

Burke,

Carroll,

Travis

et al. 2023

Journal of Strength and Conditioning Research

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Skeletal Muscle Adaptations and Performance Outcomes Following a Step and Exponential Taper in Strength Athletes

et al. 2021

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Before major athletic events, a taper is often prescribed to facilitate recovery and enhance performance. However, it is unknown which taper model is most effective for peaking maximal strength and positively augmenting skeletal muscle. Thus, the purpose of this study was to compare performance outcomes and skeletal muscle adaptations following a step vs. an exponential taper in strength athletes. Sixteen powerlifters (24.0 ± 4.0 years, 174.4 ± 8.2 cm, 89.8 ± 21.4 kg) participated in a 6-week training program aimed at peaking maximal strength on back squat [initial 1-repetition-maximum (1RM): 174.7 ± 33.4 kg], bench press (118.5 ± 29.9 kg), and deadlift (189.9 ± 41.2 kg). Powerlifters were matched based on relative maximal strength, and randomly assigned to either (a) 1-week overreach and 1-week step taper or (b) 1-week overreach and 3-week exponential taper. Athletes were tested pre- and post-training on measures of body composition, jumping performance, isometric squat, and 1RM. Whole muscle size was assessed at the proximal, middle, and distal vastus lateralis using ultrasonography and microbiopsies at the middle vastus lateralis site. Muscle samples (n = 15) were analyzed for fiber size, fiber type [myosin-heavy chain (MHC)-I, -IIA, -IIX, hybrid-I/IIA] using whole muscle immunohistochemistry and single fiber dot blots, gene expression, and microRNA abundance. There were significant main time effects for 1RM squat (p < 0.001), bench press (p < 0.001), and deadlift, (p = 0.024), powerlifting total (p < 0.001), Wilks Score (p < 0.001), squat jump peak-power scaled to body mass (p = 0.001), body mass (p = 0.005), fat mass (p = 0.002), and fat mass index (p = 0.002). There were significant main time effects for medial whole muscle cross-sectional area (mCSA) (p = 0.006) and averaged sites (p < 0.001). There was also a significant interaction for MHC-IIA fiber cross-sectional area (fCSA) (p = 0.014) with post hoc comparisons revealing increases following the step-taper only (p = 0.002). There were significant main time effects for single-fiber MHC-I% (p = 0.015) and MHC-IIA% (p = 0.033), as well as for MyoD (p = 0.002), MyoG (p = 0.037), and miR-499a (p = 0.033). Overall, increases in whole mCSA, fCSA, MHC-IIA fCSA, and MHC transitions appeared to favor the step taper group. An overreach followed by a step taper appears to produce a myocellular environment that enhances skeletal muscle adaptations, whereas an exponential taper may favor neuromuscular performance.

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Effects of Acute Loading Induced Fatigability, Acute Serum Hormone Responses and Training Volume to Individual Hypertrophy and Maximal Strength during 10 Weeks of Strength Training

Räntilä,

Ahtiainen,

Häkkinen

2023

jsportscimed

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This study investigated whether a strength training session-induced acute fatigue is related to individuals’ strength training adaptations in maximal force and/or muscle hypertrophy, and whether acute responses in serum testosterone (T) and growth hormone (GH) concentrations during the training sessions would be associated with individual neuromuscular adaptations. 26 males completed the 10-week strength-training intervention, which included fatiguing dynamic leg press acute loading bouts (5 x 10 RM) at weeks two, four, six, and ten. Blood samples were collected before and after the loading and after 24h of recovery for serum T, GH, and cortisol (C) concentrations at weeks 2, 6, and 10. The cross-sectional area of the vastus lateralis was measured by ultrasonography. Isometric force measurements were performed before and immediately after loadings, and loading-induced acute decrease in maximal force was reported as the fatigue percentage. The subjects were split into three groups according to the degree of training-induced muscle hypertrophy after the training period. Increases in isometric force were significant for High Responders (HR, n = 10) (by 24.3 % ± 17.2, p = 0.035) and Medium Responders (MR, n = 7) (by 23.8 % ± 5.5, p = 0.002), whereas the increase of 26.2 % (±16.5) in Low Responders (LR, n = 7) was not significant. The amount of work (cm + s) increased significantly at every measurement point in all the groups. A significant correlation was observed between the fatigue percentage and relative changes in isometric force after the training period for the whole group (R = 0.475, p = 0.022) and separately only in HR (R = 0.643, p = 0.049). Only the HR group showed increased acute serum GH concentrations at every measurement point. There was also a significant acute increase in serum T for HR at weeks 6 and 10. HR showed the strongest correlation between acute loading-induced fatigue and isometric force gains. HR was also more sensitive to acute increases in serum concentrations of T and GH after the loading. Acute fatigue and serum GH concentrations may be indicators of responsiveness to muscle strength gain and, to some extent, muscle hypertrophy.

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Step vs. Two-Phase Gradual Volume Reduction Tapering Protocols in Strength Training: Effects on Neuromuscular Performance and Serum Hormone Concentrations

Cited by 4 publications

References 28 publications

Two Days Versus Four Days of Training Cessation Following a Step-Taper in Powerlifters

Two Days Versus Four Days of Training Cessation Following a Step-Taper in Powerlifters

Skeletal Muscle Adaptations and Performance Outcomes Following a Step and Exponential Taper in Strength Athletes

Effects of Acute Loading Induced Fatigability, Acute Serum Hormone Responses and Training Volume to Individual Hypertrophy and Maximal Strength during 10 Weeks of Strength Training

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