Paul Alan Swinton

Contemporary training practices in elite British powerlifters: survey results from an international competition.

Swinton, PA, Lloyd, R, Agouris, I, and Stewart, A. Contemporary training practices in elite British powerlifters: survey results from an international competition. J Strength Cond Res 23(2): 380-384, 2009-The primary objective of this study was to investigate current powerlifting training methods in light of anecdotal evidence purporting increased similarity with the explosive training practices of weightlifters. The study also assessed the prevalence of contemporary training practices frequently recommended for powerlifters in the popular literature. A 20-item survey was distributed to 32 elite British powerlifters at an International competition. The subject group included multiple national, international, and commonwealth champions and record holders. Based on 2007 competition results, the average Wilks score of the group was 450.26 ± 34.7. The response rate for the surveys was 88% (28 of 32). The survey was sectioned into 6 areas of inquiry: a) repetition speed, b) explosive training load, c) resistance materials used, d) adjunct power training methods, e) exercise selection, and f) training organization. The results demonstrate that the majority of powerlifters train with the intention to explosively lift maximal and submaximal loads (79 and 82%, respectively). Results revealed that 39% of the lifters regularly used elastic bands and that 57% incorporated chains in their training. Evidence for convergence of training practices between powerlifters and weightlifters was found when 69% of the subjects reported using the Olympic lifts or their derivatives as part of their powerlifting training. Collectively, the results demonstrate that previous notions of how powerlifters train are outdated. Contemporary powerlifters incorporate a variety of training practices that are focused on developing both explosive and maximal strength.

A biomechanical comparison of the traditional squat, powerlifting squat, and box squat

Abstract Swinton, PA, Lloyd, R, Keogh, JWL, Agouris, I, and Stewart, AD. A biomechanical comparison of the traditional squat, powerlifting squat, and box squat. J Strength Cond Res 26(7): 1805–1816, 2012. The purpose of this study was to compare the biomechanics of the traditional squat with 2 popular exercise variations commonly referred to as the powerlifting squat and box squat. Twelve male powerlifters performed the exercises with 30, 50, and 70% of their measured 1 repetition maximum (1RM), with instruction to lift the loads as fast as possible. Inverse dynamics and spatial tracking of the external resistance were used to quantify biomechanical variables. A range of significant kinematic and kinetic differences (p < 0.05) emerged between the exercises. The traditional squat was performed with a narrow stance, whereas the powerlifting squat and box squat were performed with similar wide stances (48.3 ± 3.8, 89.6 ± 4.9, 92.1 ± 5.1 cm, respectively). During the eccentric phase of the traditional squat, the knee traveled past the toes resulting in anterior displacement of the system center of mass (COM). In contrast, during the powerlifting squat and box squat, a more vertical shin position was maintained, resulting in posterior displacements of the system COM. These differences in linear displacements had a significant effect (p < 0.05) on a number of peak joint moments, with the greatest effects measured at the spine and ankle. For both joints, the largest peak moment was produced during the traditional squat, followed by the powerlifting squat, then box squat. Significant differences (p < 0.05) were also noted at the hip joint where the largest moment in all 3 planes were produced during the powerlifting squat. Coaches and athletes should be aware of the biomechanical differences between the squatting variations and select according to the kinematic and kinetic profile that best match the training goals.

A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads.

Swinton, PA, Stewart, A, Agouris, I, Keogh, JWL, and Lloyd, R. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. J Strength Cond Res 25(7): 2000-2009, 2011—The purpose of the investigation was to compare the kinematics and kinetics of the deadlift performed with 2 distinct barbells across a range of submaximal loads. Nineteen male powerlifters performed the deadlift with a conventional straight barbell and a hexagonal barbell that allowed the lifter to stand within its frame. Subjects performed trials at maximum speed with loads of 10, 20, 30, 40, 50, 60, 70, and 80% of their predetermined 1-repetition maximum (1RM). Inverse dynamics and spatial tracking of the external resistance were used to quantify kinematic and kinetic variables. Subjects were able to lift a heavier 1RM load in the hexagonal barbell deadlift (HBD) than the straight barbell deadlift (SBD) (265 ± 41 kg vs. 245 ± 39 kg, p < 0.05). The design of the hexagonal barbell significantly altered the resistance moment at the joints analyzed (p < 0.05), resulting in lower peak moments at the lumbar spine, hip, and ankle (p < 0.05) and an increased peak moment at the knee (p < 0.05). Maximum peak power values of 4,388 ± 713 and 4,872 ± 636 W were obtained for the SBD and HBD, respectively (p < 0.05). Across the submaximal loads, significantly greater peak force, peak velocity and peak power values were produced during the HBD compared to during the SBD (p < 0.05). The results demonstrate that the choice of barbell used to perform the deadlift has a significant effect on a range of kinematic and kinetic variables. The enhanced mechanical stimulus obtained with the hexagonal barbell suggests that in general the HBD is a more effective exercise than the SBD.

β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis.

Objective To conduct a systematic review and meta-analysis of the evidence on the effects of β-alanine supplementation on exercise capacity and performance. Design This study was designed in accordance with PRISMA guidelines. A 3-level mixed effects model was employed to model effect sizes and account for dependencies within data. Data sources 3 databases (PubMed, Google Scholar, Web of Science) were searched using a number of terms (‘β-alanine’ and ‘Beta-alanine’ combined with ‘supplementation’, ‘exercise’, ‘training’, ‘athlete’, ‘performance’ and ‘carnosine’). Eligibility criteria for selecting studies Inclusion/exclusion criteria limited articles to double-blinded, placebo-controlled studies investigating the effects of β-alanine supplementation on an exercise measure. All healthy participant populations were considered, while supplementation protocols were restricted to chronic ingestion. Cross-over designs were excluded due to the long washout period for skeletal muscle carnosine following supplementation. A single outcome measure was extracted for each exercise protocol and converted to effect sizes for meta-analyses. Results 40 individual studies employing 65 different exercise protocols and totalling 70 exercise measures in 1461 participants were included in the analyses. A significant overall effect size of 0.18 (95% CI 0.08 to 0.28) was shown. Meta-regression demonstrated that exercise duration significantly (p=0.004) moderated effect sizes. Subgroup analyses also identified the type of exercise as a significant (p=0.013) moderator of effect sizes within an exercise time frame of 0.5–10 min with greater effect sizes for exercise capacity (0.4998 (95% CI 0.246 to 0.753)) versus performance (0.1078 (95% CI −0.201 to 0.416)). There was no moderating effect of training status (p=0.559), intermittent or continuous exercise (p=0.436) or total amount of β-alanine ingested (p=0.438). Co-supplementation with sodium bicarbonate resulted in the largest effect size when compared with placebo (0.43 (95% CI 0.22 to 0.64)). Summary/conclusions β-alanine had a significant overall effect while subgroup analyses revealed a number of modifying factors. These data allow individuals to make informed decisions as to the likelihood of an ergogenic effect with β-alanine supplementation based on their chosen exercise modality.

Electromyographic and kinetic comparison of the back squat and overhead squat.

Abstract Aspe, RR and Swinton, PA. Electromyographic and kinetic comparison of the back squat and overhead squat. J Strength Cond Res 28(10): 2827–2836, 2014—The purpose of this study was to compare muscle activity and kinetics during the back squat and overhead squat performed at 3 relative intensities (60, 75, and 90% 3 repetition maximum). Fourteen subjects (age, 26 ± 7 years; height, 182.5 ± 13.5 cm; body mass, 90.5 ± 17.5 kg) performed each exercise using a within-subjects crossover design. In addition, a selection of trunk isolation exercises were included to provide additional comparisons. Squats were performed on a force platform with electromyographic activity of the anterior deltoid, rectus abdominis (RA), external oblique (EO), erector spinae (ES), gluteus maximus, vastus lateralis, biceps femoris, and lateral gastrocnemius recorded throughout. The overhead squat demonstrated significantly greater (p ⩽ 0.05) activity in the anterior trunk muscles (RA and EO) during the eccentric phase. However, the magnitudes of the differences were relatively small (approximately 2–7%). In contrast, the back squat displayed significantly greater (p ⩽ 0.05) activity in the posterior aspect of the trunk ES and all lower-body muscles during the concentric phase. Kinetic comparisons revealed that significantly greater peak force (p ⩽ 0.05) was developed during the back squat. Electromyographic comparisons between the trunk isolation exercises and squat variations demonstrated substantially greater anterior trunk activity during the isolation exercises, whereas the highest activity in the posterior aspect of the trunk was obtained during the squats (p ⩽ 0.05). The results of the study do not support the hypothesis that the overhead squat provides a substantially greater stimulus for developing the trunk musculature compared with the back squat.

Influence of adipose tissue mass on bone mass in an overweight or obese population: systematic review and meta-analysis

Context: The scientific literature shows conflicting evidence about the relationship between adiposity and bone mass in overweight and obese populations. Objective: The aim of this review was to quantify the correlation between adipose mass (absolute and relative) and bone mineral density (BMD) in overweight and obese populations. Data Sources: Three databases were searched electronically. In addition, reference lists of relevant articles were screened. Study Selection: A total of 16 studies, comprising 2587 participants and 75 correlation coefficients were selected for inclusion in the review. Data Extraction: Data were extracted from each study using a standardized form. Results: Multilevel modeling indicated opposing relationships between BMD and adiposity: absolute adiposity correlated positively, and relative adiposity negatively, with BMD. Sex and age were the primary moderators of these relationships. Strong evidence supported a negative relationship between relative adipose mass and BMD in men (R = −0.37; 95%CI, −0.57 to −0.12) and in those aged less than 25 years (R = −0.28; 95%CI, −0.45 to −0.08). Conclusion: To prevent bone loss in overweight and obese populations, nutrition‐ and exercise‐based interventions that focus on a controlled reduction of adipose mass with concomitant preservation of lean mass are recommended. Systematic Review Registration: PROSPERO no. CRD42015024313.

A statistical framework to interpret individual response to intervention: paving the way for personalised nutrition and exercise prescription.

The concept of personalized nutrition and exercise prescription represents a topical and exciting progression for the discipline given the large inter-individual variability that exists in response to virtually all performance and health related interventions. Appropriate interpretation of intervention-based data from an individual or group of individuals requires practitioners and researchers to consider a range of concepts including the confounding influence of measurement error and biological variability. In addition, the means to quantify likely statistical and practical improvements are facilitated by concepts such as confidence intervals (CIs) and smallest worthwhile change (SWC). The purpose of this review is to provide accessible and applicable recommendations for practitioners and researchers that interpret, and report personalized data. To achieve this, the review is structured in three sections that progressively develop a statistical framework. Section 1 explores fundamental concepts related to measurement error and describes how typical error and CIs can be used to express uncertainty in baseline measurements. Section 2 builds upon these concepts and demonstrates how CIs can be combined with the concept of SWC to assess whether meaningful improvements occur post-intervention. Finally, section 3 introduces the concept of biological variability and discusses the subsequent challenges in identifying individual response and non-response to an intervention. Worked numerical examples and interactive Supplementary Material are incorporated to solidify concepts and assist with implementation in practice.

Consequences of sarcopenia among nursing home residents at long-term follow-up

ABSTRACT The consequences of and transition into sarcopenia with long‐term survival was investigated in the nursing home setting. Eligible residents from 11 nursing homes were followed‐up 18‐months after their assessment for sarcopenia using the European Working Group on Sarcopenia in Older People criteria, with other demographic, physical and cognitive health measures collected. Of the 102 older adults who consented at baseline, 22 had died and 58 agreed to participate at follow‐up, 51.7% of whom had sarcopenic. Sarcopenia at baseline was associated with a depression (p < .001), but not mortality, hospitalization, falls or cognitive decline at follow‐up. Age was the strongest predictor of mortality (p = .05) with the relative risk of death increasing 5.2% each year. The prevalence of sarcopenia is high and increases with long‐term survival in end‐of‐life care. However, the risk of sarcopenia‐related mortality is not as great as from increasing age alone. HIGHLIGHTSIn the nursing home setting: Sarcopenia prevalence is high and increases with extended time in care.Being diagnosed sarcopenic is associated to a negative change in depression with long‐term survival.Age is a stronger predictor of mortality than sarcopenia with long‐term survival.

Physiological responses to prolonged saturation diving: a field-based pilot study

This study aimed to assess the effect of extreme environmental exposure during an operational saturation dive on airway inflammation (exhaled nitric oxide (FeNo)), components of fitness (flexibility and aerobic capacity) and blood hematological variables. Six saturation divers, who undertook a 26±0.5 day operational saturation dive were recruited to take part in this study. Participants completed a field-based repeated measure test battery on three occasions (pre-dive, post-dive and 24 hours after saturation dive). Hemoglobin concentration was significantly (P⟨0.001) reduced from pre- (15.3±0.8 g/dL) to post-saturation (14.25±1.2 g/dL) dive but recovered toward baseline values within 24 hours (15.13±1.03 g/dL; P=0.04). Similarly, a reduction in plasma volume was observed in all participants from pre- to post-saturation dive trials. Airway inflammation response was non-significant, although a large inter-individual response was evident. Hip flexion, assessed by the sit and reach test did not change following the saturation dive. Data on aerobic capacity was collected in one participant only, due to practical difficulties in participant access. In summary, this is the first investigation to conduct a multiple-component field-based study on operational saturation divers. The findings for this exploratory study present interesting groundings for further investigation.

The Association of Sitting Time With Sarcopenia Status and Physical Performance at Baseline and 18-Month Follow-Up in the Residential Aged Care Setting

This study investigated the association of sitting time with sarcopenia and physical performance in residential aged care residents at baseline and 18-month follow-up. Measures included the International Physical Activity Questionnaire (sitting time), European Working Group definition of sarcopenia, and the short physical performance battery (physical performance). Logistic regression and linear regression analyses were used to investigate associations. For each hour of sitting, the unadjusted odds ratio of sarcopenia was 1.16 (95% confidence interval [0.98, 1.37]). Linear regression showed that each hour of sitting was significantly associated with a 0.2-unit lower score for performance. Associations of baseline sitting with follow-up sarcopenia status and performance were nonsignificant. Cross-sectionally, increased sitting time in residential aged care may be detrimentally associated with sarcopenia and physical performance. Based on current reablement models of care, future studies should investigate if reducing sedentary time improves performance among adults in end of life care.