David Rodríguez-Rosell

Effect of Movement Velocity during Resistance Training on Neuromuscular Performance

This study aimed to compare the effect on neuromuscular performance of 2 isoinertial resistance training programs that differed only in actual repetition velocity: maximal intended (MaxV) vs. half-maximal (HalfV) concentric velocity. 21 resistance-trained young men were randomly assigned to a MaxV (n=10) or HalfV (n=11) group and trained for 6 weeks using the full squat exercise. A complementary study (n=8) described the acute metabolic and mechanical response to the protocols used. MaxV training resulted in a likely more beneficial effect than HalfV on squat performance: maximum strength (ES: 0.94 vs. 0.54), velocity developed against all (ES: 1.76 vs. 0.88), light (ES: 1.76 vs. 0.75) and heavy (ES: 2.03 vs. 1.64) loads common to pre- and post-tests, and CMJ height (ES: 0.63 vs. 0.15). The effect on 20-m sprint was unclear, however. Both groups attained the greatest improvements in squat performance at their training velocities. Movement velocity seemed to be of greater importance than time under tension for inducing strength adaptations. Slightly higher metabolic stress (blood lactate and ammonia) and CMJ height loss were found for MaxV vs. HalfV, while metabolite levels were low to moderate for both conditions. MaxV may provide a superior stimulus for inducing adaptations directed towards improving athletic performance.

Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations

We compared the effects of two resistance training (RT) programs only differing in the repetition velocity loss allowed in each set: 20% (VL20) vs 40% (VL40) on muscle structural and functional adaptations. Twenty‐two young males were randomly assigned to a VL20 (n = 12) or VL40 (n = 10) group. Subjects followed an 8‐week velocity‐based RT program using the squat exercise while monitoring repetition velocity. Pre‐ and post‐training assessments included: magnetic resonance imaging, vastus lateralis biopsies for muscle cross‐sectional area (CSA) and fiber type analyses, one‐repetition maximum strength and full load‐velocity squat profile, countermovement jump (CMJ), and 20‐m sprint running. VL20 resulted in similar squat strength gains than VL40 and greater improvements in CMJ (9.5% vs 3.5%, P < 0.05), despite VL20 performing 40% fewer repetitions. Although both groups increased mean fiber CSA and whole quadriceps muscle volume, VL40 training elicited a greater hypertrophy of vastus lateralis and intermedius than VL20. Training resulted in a reduction of myosin heavy chain IIX percentage in VL40, whereas it was preserved in VL20. In conclusion, the progressive accumulation of muscle fatigue as indicated by a more pronounced repetition velocity loss appears as an important variable in the configuration of the resistance exercise stimulus as it influences functional and structural neuromuscular adaptations.

Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training

Abstract The purpose of this study was to compare the effect on strength gains of two isoinertial resistance training (RT) programmes that only differed in actual concentric velocity: maximal (MaxV) vs. half-maximal (HalfV) velocity. Twenty participants were assigned to a MaxV (n = 9) or HalfV (n = 11) group and trained 3 times per week during 6 weeks using the bench press (BP). Repetition velocity was controlled using a linear velocity transducer. A complementary study (n = 10) aimed to analyse whether the acute metabolic (blood lactate and ammonia) and mechanical response (velocity loss) was different between the MaxV and HalfV protocols used. Both groups improved strength performance from pre- to post-training, but MaxV resulted in significantly greater gains than HalfV in all variables analysed: one-repetition maximum (1RM) strength (18.2 vs. 9.7%), velocity developed against all (20.8 vs. 10.0%), light (11.5 vs. 4.5%) and heavy (36.2 vs. 17.3%) loads common to pre- and post-tests. Light and heavy loads were identified with those moved faster or slower than 0.80 m·s−1 (∼60% 1RM in BP). Lactate tended to be significantly higher for MaxV vs. HalfV, with no differences observed for ammonia which was within resting values. Both groups obtained the greatest improvements at the training velocities (≤0.80 m·s−1). Movement velocity can be considered a fundamental component of RT intensity, since, for a given %1RM, the velocity at which loads are lifted largely determines the resulting training effect. BP strength gains can be maximised when repetitions are performed at maximal intended velocity.

Effects of Combined Resistance Training and Plyometrics on Physical Performance in Young Soccer Players.

This study aimed to determine the effects of combined resistance training and plyometrics on physical performance in under-15 soccer players. One team (n=20) followed a 6-week resistance training program combined with plyometrics plus a soccer training program (STG), whereas another team (n=18) followed only the soccer training (CG). Strength training consisted of full squats with low load (45-60% 1RM) and low-volume (2-3 sets and 4-8 repetitions per set) combined with jumps and sprints twice a week. Sprint time in 10 and 20 m (T10, T20, T10-20), CMJ height, estimated one-repetition maximum (1RMest), average velocity attained against all loads common to pre- and post-tests (AV) and velocity developed against different absolute loads (MPV20, 30, 40 and 50) in full squat were selected as testing variables to evaluate the effects of the training program. STG experienced greater gains (P<0.05) in T20, CMJ, 1RMest, AV and MPV20, 30, 40 and 50 than CG. In addition, STG showed likely greater effects in T10 and T10-20 compared to CG. These results indicate that only 6 weeks of resistance training combined with plyometrics in addition to soccer training produce greater gains in physical performance than typical soccer training alone in young soccer players.

Short-term Recovery Following Resistance Exercise Leading or not to Failure.

This study analyzed the time course of recovery following 2 resistance exercise protocols differing in level of effort: maximum (to failure) vs. half-maximum number of repetitions per set. 9 males performed 3 sets of 4 vs. 8 repetitions with their 80% 1RM load, 3×4(8) vs. 3×8(8), in the bench press and squat. Several time-points from 24 h pre- to 48 h post-exercise were established to assess the mechanical (countermovement jump height, CMJ; velocity against the 1 m·s(-1) load, V1-load), biochemical (testosterone, cortisol, GH, prolactin, IGF-1, CK) and heart rate variability (HRV) and complexity (HRC) response to exercise. 3×8(8) resulted in greater neuromuscular fatigue (higher reductions in repetition velocity and velocity against V1-load) than 3×4(8). CMJ remained reduced up to 48 h post-exercise following 3×8(8), whereas it was recovered after 6 h for 3×4(8). Significantly greater prolactin and IGF-1 levels were found for 3×8(8) vs. 3×4(8). Significant reductions in HRV and HRC were observed for 3×8(8) vs. 3×4(8) in the immediate recovery. Performing a half-maximum number of repetitions per set resulted in: 1) a stimulus of faster mean repetition velocities; 2) lower impairment of neuromuscular performance and faster recovery; 3) reduced hormonal response and muscle damage; and 4) lower reduction in HRV and HRC following exercise.

Physiological and methodological aspects of rate of force development assessment in human skeletal muscle

Rate of force development (RFD) refers to the ability of the neuromuscular system to increase contractile force from a low or resting level when muscle activation is performed as quickly as possible, and it is considered an important muscle strength parameter, especially for athletes in sports requiring high‐speed actions. The assessment of RFD has been used for strength diagnosis, to monitor the effects of training interventions in both healthy populations and patients, discriminate high‐level athletes from those of lower levels, evaluate the impairment in mechanical muscle function after acute bouts of eccentric muscle actions and estimate the degree of fatigue and recovery after acute exhausting exercise. Notably, the evaluation of RFD in human skeletal muscle is a complex task as influenced by numerous distinct methodological factors including mode of contraction, type of instruction, method used to quantify RFD, devices used for force/torque recording and ambient temperature. Another important aspect is our limited understanding of the mechanisms underpinning rapid muscle force production. Therefore, this review is primarily focused on (i) describing the main mechanical characteristics of RFD; (ii) analysing various physiological factors that influence RFD; and (iii) presenting and discussing central biomechanical and methodological factors affecting the measurement of RFD. The intention of this review is to provide more methodological and analytical coherency on the RFD concept, which may aid to clarify the thinking of coaches and sports scientists in this area.

Velocity Loss as a Variable for Monitoring Resistance Exercise

This study aimed to analyze: 1) the pattern of repetition velocity decline during a single set to failure against different submaximal loads (50-85% 1RM) in the bench press exercise; and 2) the reliability of the percentage of performed repetitions, with respect to the maximum possible number that can be completed, when different magnitudes of velocity loss have been reached within each set. Twenty-two men performed 8 tests of maximum number of repetitions (MNR) against loads of 50-55-60-65-70-75-80-85% 1RM, in random order, every 6-7 days. Another 28 men performed 2 separate MNR tests against 60% 1RM. A very close relationship was found between the relative loss of velocity in a set and the percentage of performed repetitions. This relationship was very similar for all loads, but particularly for 50-70% 1RM, even though the number of repetitions completed at each load was significantly different. Moreover, the percentage of performed repetitions for a given velocity loss showed a high absolute reliability. Equations to predict the percentage of performed repetitions from relative velocity loss are provided. By monitoring repetition velocity and using these equations, one can estimate, with considerable precision, how many repetitions are left in reserve in a bench press exercise set.

Effects of light-load maximal lifting velocity weight training vs. combined weight training and plyometrics on sprint, vertical jump and strength performance in adult soccer players

OBJECTIVES The purpose of this study was to compare the effects of combined light-load maximal lifting velocity weight training (WT) and plyometric training (PT) with WT alone on strength, jump and sprint performance in semiprofessional soccer players. DESIGN Experimental, pre-post tests measures. METHODS Thirty adult soccer players were randomly assigned into three groups: WT alone (FSG, n=10), WT combined to jump and sprint exercises (COM, n=10) and control group (CG, n=10). WT consisted of full squat with low load (∼45-60% 1RM) and low volume (4-6 repetitions). Training program was performed twice a week for 6 weeks of competitive season in addition to 4 soccer sessions a week. Sprint time in 10 and 20m, jump height (CMJ), estimated one-repetition maximum (1RMest) and velocity developed against different absolute loads in full squat were measured before and after training period. RESULTS Both experimental groups showed significant improvements in 1RMest (17.4-13.4%; p<0.001), CMJ (7.1-5.2%; p<0.001), sprint time (3.6-0.7%; p<0.05-0.001) and force-velocity relationships (16.9-6.1%; p<0.05-0.001), whereas no significant gains were found in CG. No significant differences were found between FSG and COM. CONCLUSIONS Despite FSG resulted of greater increases in strength variables than COM, this may not translate into superior improvements in the sport-related performance. In fact, COM showed higher efficacy of transfer of strength gains to sprint ability. Therefore, these findings suggest that a combined WT and PT program could represent a more efficient method for improving activities which involve acceleration, deceleration and jumps compared to WT alone.

Acute and delayed response to resistance exercise leading or not leading to muscle failure

This study compared the time course of recovery following two resistance exercise protocols differing in the number of repetitions per set with regard to the maximum possible (to failure) number. Ten men performed three sets of 6 versus 12 repetitions with their 70% 1RM (3 × 6 [12] versus 3 × 12 [12]) in the bench press (BP) and squat (SQ) exercises. Mechanical [CMJ height, velocity against the 1 m s−1 load (V1‐load)], biochemical [testosterone, cortisol, growth hormone, prolactin, insulin‐like growth factor‐1, creatine kinase (CK)] and heart rate variability (HRV) and complexity (HRC) were assessed pre‐, postexercise (Post) and at 6, 24 and 48 h‐Post. Compared with 3 × 6 [12], the 3 × 12 [12] protocol resulted in significantly: higher repetition velocity loss within each set (BP: 65% versus 26%; SQ: 44% versus 20%); reduced V1‐load until 24 h‐Post (BP) and 6 h‐Post (SQ); decreased CMJ height up to 48 h‐Post; greater increases in cortisol (Post), prolactin (Post, 48 h‐Post) and CK (48 h‐Post); and reductions in HRV and HRC at Post. This study shows that the mechanical, neuroendocrine and autonomic cardiovascular response is markedly different when manipulating the number of repetitions per set. Halving the number of repetitions in relation to the maximum number that can be completed serves to minimize fatigue and speed up recovery following resistance training.

Light-load maximal lifting velocity full squat training program improves important physical and skill characteristics in futsal players

ABSTRACT This study aimed to compare the effect of 6 weeks of resistance training or combined resistance training and change of direction exercises on physical performance and motor skills in futsal players. Thirty-four futsal players were divided into full squat group (SG, n = 12), combined full squat and change of direction exercises group (S+CDG, n = 12) and control group (CG, n = 10). The resistance training for SG consisted of full squat with low load (~45–58% 1RM) and low volume (4–6 repetitions), whereas the S+CDG performed the same resistance training program combined with loaded change of direction. Sprint time in 10 and 20 m, change of direction test, countermovement vertical jump (CMJ) height, maximal strength and force–velocity relationship in full squat exercise, kicking speed ball (BSmean) and repeated sprint ability (RSAmean) were selected as testing variables. Both experimental groups showed significant improvements for CMJ, BSmean and all strength parameters. Only SG resulted in significant sprint gains, whereas S+CDG also achieved significant improvements in RSAmean. The CG remained unchanged after training period. No significant differences were found between both experimental groups. These findings suggest that only 12 sessions of either lightweight resistance training alone, lifting the load at maximal intended velocity or combined with change of direction exercises is enough to improve several physical and skills capacities critical to futsal performance in adult players.