Fernando Pareja-Blanco

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.

Effects of Velocity-Based Resistance Training on Young Soccer Players of Different Ages

Abstract González-Badillo, JJ, Pareja-Blanco, F, Rodríguez-Rosell, D, Abad-Herencia, JL, del Ojo-López, JJ, and Sánchez-Medina, L. Effects of velocity-based resistance training on young soccer players of different ages. J Strength Cond Res 29(5): 1329–1338, 2015—This study aimed to analyze the effect of velocity-based resistance training (RT) with moderate loads and few repetitions per set combined with jumps and sprints on physical performance in young soccer players of different ages. A total of 44 elite youth soccer players belonging to 3 teams participated in this study: an under-16 team (U16, n = 17) and an under-18 team (U18, n = 16) performed maximal velocity RT program for 26 weeks in addition to typical soccer training, whereas an under-21 team (U21, n = 11) did not perform RT. Before and after the training program, all players performed 20-m running sprint (T20), countermovement jump (CMJ), a progressive isoinertial loading test in squat to determine the load that elicited a ∼1 m·s−1 velocity (V1LOAD) and an incremental field test to determine maximal aerobic speed (MAS). U16 showed significantly (p = 0.000) greater gains in V1LOAD than U18 and U21 (100/0/0%). Only U16 showed significantly (p = 0.01) greater gains than U21 (99/1/0%) in CMJ height. U18 obtained a likely better effect on CMJ performance than U21 (89/10/1%). The beneficial effects on T20 between groups were unclear. U16 showed a likely better effect on MAS than U21 (80/17/3%), whereas the rest of comparisons were unclear. The changes in CMJ correlated with the changes in T20 (r = −0.49) and V1LOAD (r = 0.40). In conclusion, velocity-based RT with moderate load and few repetitions per set seems to be an adequate method to improve physical performance in young soccer players.

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.

Effects of 6 Weeks Resistance Training Combined With Plyometric and Speed Exercises on Physical Performance of Pre-Peak-Height-Velocity Soccer Players

PURPOSE To analyze the effects of low-load, high-velocity resistance training (RT) combined with plyometrics on physical performance in pre-peak-height-velocity (PHV) soccer players. METHODS Thirty young soccer players from the same academy were randomly assigned to either a strength training (STG, n = 15) or a control group (CG, n = 15). Strength training consisted of full squat exercise with low load (45-58% 1RM) and low volume (4-8 repetitions/set) combined with jumps and sprints twice a week over 6 wk of preseason. The effect of the training protocol was assessed using sprint performance over 10 and 20 m, countermovement jump, estimated 1-repetition maximum, and average velocity attained against all loads common to pre- and posttests in full squat. RESULTS STG showed significant improvements (P = .004-.001) and moderate to very large standardized effects (ES = 0.71-2.10) in all variables measured, whereas no significant gains were found in CG (ES = -0.29 to 0.06). Moreover, significant test × group interactions (P < .003-.001) and greater between-groups ESs (0.90-1.97) were found for all variables in favor of STG compared with CG. CONCLUSION Only 6 wk of preseason low-volume and low-load RT combined with plyometrics can lead to relevant improvements in strength, jump, and sprint performance. Thus, the combination of field soccer training and lightweight strength training could be used for a greater development of the tasks critical to soccer performance in pre-PHV soccer players.

Match-play Activity Profile in Elite Women's Rugby Union Players

Abstract Suarez-Arrones, L, Portillo, J, Pareja-Blanco, F, Sáez de Villareal, E, Sánchez-Medina, L, and Munguía-Izquierdo, D. Match-play activity profile in elite womens rugby union players. J Strength Cond Res 28(2): 452–458, 2014—The aim of this study was to provide an objective description of the locomotive activities and exercise intensity undergone during the course of an international-level match of female rugby union. Eight players were analyzed using global positioning system tracking technology. The total distance covered by the players during the whole match was 5,820 ± 512 m. The backs covered significantly more distance than the forwards (6,356 ± 144 vs. 5,498 ± 412 m, respectively). Over this distance, 42.7% (2,487 ± 391 m) was spent standing or walking, 35% jogging (2,037 ± 315 m), 9.7% running at low intensity (566 ± 115 m), 9.5% at medium intensity (553 ± 190 m), 1.8% at high intensity (105 ± 74 m), and 1.2% sprinting (73 ± 107 m). There were significant differences in the distance covered by forwards and backs in certain speed zones. Analysis of the relative distance traveled over successive 10-minute period of match play revealed that the greatest distances were covered during the first (725 ± 53 m) and the last (702 ± 79 m) 10-minute period of the match. The average number of sprints, the average maximum distance of sprinting, the average minimum distance of sprinting, and the average sprint distance during the game were 4.7 ± 3.9 sprints, 20.6 ± 10.5 m, 5.8 ± 0.9 –m, and 12.0 ± 3.8 m, respectively. There were substantial differences between forwards and backs. Backs covered greater total distance, distance in certain speed zones, and sprinting performance. The players spent 46.9 ± 28.9% of match time between 91 and 100% of maximum heart rate and experienced a large number of impacts (accelerometer data and expressed as g forces) during the game. These findings offer important information to design better training strategies and physical fitness testing adapted to the specific demands of female rugby union.

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.

Effects of Velocity Loss During Resistance Training on Performance in Professional Soccer Players

PURPOSE To analyze the effects of 2 resistance-training (RT) programs that used the same relative loading but different repetition volume, using the velocity loss during the set as the independent variable: 15% (VL15) vs 30% (VL30). METHODS Sixteen professional soccer players with RT experience (age 23.8 ± 3.5 y, body mass 75.5 ± 8.6 kg) were randomly assigned to 2 groups, VL15 (n = 8) or VL30 (n = 8), that followed a 6-wk (18-session) velocity-based squat-training program. Repetition velocity was monitored in all sessions. Assessments performed before (Pre) and after training (Post) included estimated 1-repetition maximum (1RM) and change in average mean propulsive velocity (AMPV) against absolute loads common to Pre and Post tests, countermovement jump (CMJ), 30-m sprint (T30), and Yo-Yo Intermittent Recovery Test (YIRT). Null-hypothesis significance testing and magnitude-based-inference statistical analyses were performed. RESULTS VL15 obtained greater gains in CMJ height than VL30 (P < .05), with no significant differences between groups for the remaining variables. VL15 showed a likely/possibly positive effect on 1RM (91/9/0%), AMPV (73/25/2%), and CMJ (87/12/1%), whereas VL30 showed possibly/unclear positive effects on 1RM (65/33/2%) and AMPV (46/36/18%) and possibly negative effects on CMJ (4/38/57%). The effects on T30 performance were unclear/unlikely for both groups, whereas both groups showed most likely/likely positive effects on YIRT. CONCLUSIONS A velocity-based RT program characterized by a low degree of fatigue (15% velocity loss in each set) is effective to induce improvements in neuromuscular performance in professional soccer players with previous RT experience.

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.