Saulo Gil

Half-squat or jump squat training under optimum power load conditions to counteract power and speed decrements in Brazilian elite soccer players during the preseason

Abstract The purpose of this study was to test which specific type of exercise (i.e., jump squat (JS) or half-squat (HS)) is more effective at maintaining speed and power abilities throughout a preseason in soccer players. Twenty-three male soccer players were randomly allocated into two groups: JS and HS. The mean propulsive power, vertical jumping ability, and sprinting performance were evaluated before and after 4 weeks of a preseason period. The optimum power loads for the JS and HS exercises were assessed and were used as load-references. The soccer players performed 10 power oriented training sessions in total. Both JS and HS maintained power in JS and speed abilities (P > 0.05, for main effects and interaction effect) as indicated by ANCOVA. Both groups demonstrated reduced power during HS (ES = −0.76 vs. −0.78, for JS and HS, respectively); both groups improved acceleration (ACC) from 5 to 10 m (ES = 0.52). JS was more effective at reducing the ACC decrements over 0–5 m (ES = −0.38 vs. −0.58, for JS and HS, respectively). The HS group increased squat jump height (ES = 0.76 vs. 0.11, for HS and JS, respectively). In summary, JS is more effective in reducing the ACC capacity over very short sprints while HS is more effective in improving squat jump performance. Both strategies improve ACC over longer distances. New training strategies should be implemented/developed to avoid concurrent training effects between power and endurance adaptations during professional soccer preseasons.

Predicting punching acceleration from selected strength and power variables in elite karate athletes: a multiple regression analysis.

Abstract Loturco, I, Artioli, GG, Kobal, R, Gil, S, and Franchini, E. Predicting punching acceleration from selected strength and power variables in elite karate athletes: A multiple regression analysis. J Strength Cond Res 28(7): 1826–1832, 2014—This study investigated the relationship between punching acceleration and selected strength and power variables in 19 professional karate athletes from the Brazilian National Team (9 men and 10 women; age, 23 ± 3 years; height, 1.71 ± 0.09 m; and body mass [BM], 67.34 ± 13.44 kg). Punching acceleration was assessed under 4 different conditions in a randomized order: (a) fixed distance aiming to attain maximum speed (FS), (b) fixed distance aiming to attain maximum impact (FI), (c) self-selected distance aiming to attain maximum speed, and (d) self-selected distance aiming to attain maximum impact. The selected strength and power variables were as follows: maximal dynamic strength in bench press and squat-machine, squat and countermovement jump height, mean propulsive power in bench throw and jump squat, and mean propulsive velocity in jump squat with 40% of BM. Upper- and lower-body power and maximal dynamic strength variables were positively correlated to punch acceleration in all conditions. Multiple regression analysis also revealed predictive variables: relative mean propulsive power in squat jump (W·kg−1), and maximal dynamic strength 1 repetition maximum in both bench press and squat-machine exercises. An impact-oriented instruction and a self-selected distance to start the movement seem to be crucial to reach the highest acceleration during punching execution. This investigation, while demonstrating strong correlations between punching acceleration and strength-power variables, also provides important information for coaches, especially for designing better training strategies to improve punching speed.

Determining the Optimum Power Load in Jump Squat Using the Mean Propulsive Velocity.

The jump squat is one of the exercises most frequently used to improve lower body power production, which influences sports performance. However, the traditional determination of the specific workload at which power production is maximized (i.e., optimum power load) is time-consuming and requires one-repetition maximum tests. Therefore, the aim of this study was to verify whether elite athletes from different sports would produce maximum mean propulsive power values at a narrow range of mean propulsive velocities, resulting in similar jump heights. One hundred and nine elite athletes from several individual/team sport disciplines underwent repetitions at maximal velocity with progressive loads, starting at 40% of their body mass with increments of 10% to determine the individual optimum power zone. Results indicated that regardless of sport discipline, the athletes’ optimum mean propulsive power was achieved at a mean propulsive velocity close to 1.0 m.s−1 (1.01 ± 0.07 m.s−1) and at a jump height close to 20 cm (20.47 ± 1.42 cm). Data were narrowly scattered around these values. Therefore, jump squat optimum power load can be determined simply by means of mean propulsive velocity or jump height determination in training/testing settings, allowing it to be implemented quickly in strength/power training.

Maximal Strength, Number of Repetitions, and Total Volume Are Differently Affected by Static-, Ballistic-, and Proprioceptive Neuromuscular Facilitation Stretching

Abstract Barroso, R, Tricoli, V, dos Santos Gil, S, Ugrinowitsch, C, and Roschel, H. Maximal strength, number of repetitions, and total volume are differently affected by static-, ballistic-, and proprioceptive neuromuscular facilitation stretching. J Strength Cond Res 26(9): 2432–2437, 2012—Stretching exercises have been traditionally incorporated into warm-up routines before training sessions and sport events. However, the effects of stretching on maximal strength and strength endurance performance seem to depend on the type of stretching employed. The objective of this study was to compare the effects of static stretching (SS), ballistic stretching (BS), and proprioceptive neuromuscular facilitation (PNF) stretching on maximal strength, number of repetitions at a submaximal load, and total volume (i.e., number of repetitions × external load) in a multiple-set resistance training bout. Twelve strength-trained men (20.4 ± 4.5 years, 67.9 ± 6.3 kg, 173.3 ± 8.5 cm) volunteered to participate in this study. All of the subjects completed 8 experimental sessions. Four experimental sessions were designed to test maximal strength in the leg press (i.e., 1 repetition maximum [1RM]) after each stretching condition (SS, BS, PNF, or no-stretching [NS]). During the other 4 sessions, the number of repetitions performed at 80% 1RM was assessed after each stretching condition. All of the stretching protocols significantly improved the range of motion in the sit-and-reach test when compared with NS. Further, PNF induced greater changes in the sit-and-reach test than BS did (4.7 ± 1.6, 2.9 ± 1.5, and 1.9 ± 1.4 cm for PNF, SS, and BS, respectively). Leg press 1RM values were decreased only after the PNF condition (5.5%, p < 0.001). All the stretching protocols significantly reduced the number of repetitions (SS: 20.8%, p < 0.001; BS: 17.8%, p = 0.01; PNF: 22.7%, p < 0.001) and total volume (SS: 20.4%, p < 0.001; BS: 17.9%, p = 0.01; PNF: 22.4%, p < 0.001) when compared with NS. The results from this study suggest that, to avoid a decrease in both the number of repetitions and total volume, stretching exercises should not be performed before a resistance training session. Additionally, strength-trained individuals may experience reduced maximal dynamic strength after PNF stretching.

Differences in muscle mechanical properties between elite power and endurance athletes: a comparative study.

Abstract Loturco, I, Gil, S, Laurino, CFdS, Roschel, H, Kobal, R, Cal Abad, CC, and Nakamura, FY. Differences in muscle mechanical properties between elite power and endurance athletes: a comparative study. J Strength Cond Res 29(6): 1723–1728, 2015—The aim of this study was to compare muscle mechanical properties (using tensiomyography—TMG) and jumping performance of endurance and power athletes and to quantify the associations between TMG parameters and jumping performance indices. Forty-one high-level track and field athletes from power (n = 22; mean ± SD age, height, and weight were 27.2 ± 3.6 years; 180.2 ± 5.4 cm; and 79.4 ± 8.6 kg, respectively) and endurance (endurance runners and triathletes; n = 19; mean ± SD age, height, and weight were 27.1 ± 6.9 years; 169.6 ± 9.8 cm; 62.2 ± 13.1 kg, respectively) specialties had the mechanical properties of their rectus femoris (RF) and biceps femoris (BF) assessed by TMG. Muscle displacement (Dm), contraction time (Tc), and delay time (Td) were retained for analyses. Furthermore, they performed squat jumps (SJs), countermovement jumps (CMJs), and drop jumps to assess reactive strength index (RSI), using a contact platform. Comparisons between groups were performed using differences based on magnitudes, and associations were quantified by the Spearmans &rgr; correlation. Power athletes showed almost certain higher performance in all jumping performance indices when compared with endurance athletes (SJ = 44.9 ± 4.1 vs. 30.7 ± 6.8 cm; CMJ = 48.9 ± 4.5 vs. 33.6 ± 7.2 cm; RSI = 2.19 ± 0.58 vs. 0.84 ± 0.39, for power and endurance athletes, mean ± SD, respectively; 00/00/100, almost certain, p ⩽ 0.05), along with better contractile indices reflected by lower Dm, Tc, and Td (Tc BF = 14.3 ± 2.3 vs. 19.4 ± 3.3 milliseconds; Dm BF = 1.67 ± 1.05 vs. 4.23 ± 1.75 mm; Td BF = 16.8 ± 1.6 vs. 19.6 ± 1.3 milliseconds; Tc RF = 18.3 ± 2.8 vs. 22.9 ± 4.0 milliseconds; Dm RF = 4.98 ± 3.71 vs. 8.88 ± 3.45 mm; Td RF = 17.5 ± 1.0 vs. 20.9 ± 1.6 milliseconds, for power and endurance athletes, mean ± SD, respectively; 00/00/100, almost certain, p ⩽ 0.05). Moderate correlations (Spearmans &rgr; between −0.61 and −0.72) were found between TMG and jumping performance. The power group presented better performance in vertical jumps, supporting the validity of these tests to distinguish between endurance and power athletes. Furthermore, TMG can discriminate the “athlete-type” using noninvasive indices moderately correlated with explosive lower-body performance. In summary, both vertical jump and TMG assessments could be useful in identifying and selecting young athletes.

Using Bar Velocity to Predict Maximum Dynamic Strength in the Half-Squat Exercise

PURPOSE To determine whether athletes from different sport disciplines present similar mean propulsive velocity (MPV) in the half-squat (HS) during submaximal and maximal tests, enabling prediction of 1-repetition maximum (1-RM) from MPV at any given submaximal load. METHODS Sixty-four male athletes, comprising American football, rugby, and soccer players; sprinters and jumpers; and combat-sport strikers attended 2 testing sessions separated by 2-4 wk. On the first visit, a standardized 1-RM test was performed. On the second, athletes performed HSs on Smith-machine equipment, using relative percentages of 1-RM to determine the respective MPV of submaximal and maximal loads. Linear regression established the relationship between MPV and percentage of 1-RM. RESULTS A very strong linear relationship (R2 ≈ .96) was observed between the MPV and the percentages of HS 1-RM, resulting in the following equation: %HS 1-RM = -105.05 × MPV + 131.75. The MPV at HS 1-RM was ~0.3 m/s. CONCLUSION This equation can be used to predict HS 1-RM on a Smith machine with a high degree of accuracy.

Tensiomyography parameters and jumping and sprinting performance in Brazilian elite soccer players

Tensiomyography has been suggested as an indirect marker of muscle stiffness, which is associated with strength/power performance. Therefore, it is reasonable to suggest that tensiomyography parameters could be associated with power-related motor tasks. The purpose of this study was to investigate the association between tensiomyography parameters (from rectus and biceps femoris) and jumping and sprinting abilities in elite soccer players. In addition, we used tensiomyography parameters to compare the lateral symmetry between dominant and non-dominant legs. Twenty elite soccer players (age: 23.3 ± 4.8 years; height: 183.5 ± 6.6 cm; weight: 77.8 ± 7.5 kg) volunteered to participate in the study. Significant moderate negative correlations between biceps femoris displacement and contact time (r = –0.5, p = 0.03), rectus femoris displacement and contact time (r = –0.51, p = 0.02), and a significant moderate correlation between biceps femoris displacement and reactive strength index (r = 0.5, p = 0.03) were found. There were no correlations between tensiomyography parameters and power-related motor tasks. In addition, no differences in tensiomyography parameters between dominant and non-dominant legs were found. Our data suggest that tensiomyography parameters are not associated with power-related motor tasks performance in elite soccer players.

Transference of traditional versus complex strength and power training to sprint performance.

Abstract The purpose of this study was to determine the effects of two different strength-power training models on sprint performance. Forty-eight soldiers of the Brazilian brigade of special operations with at least one year of army training experience were divided into a control group (CG: n = 15, age: 20.2 ± 0.7 years, body height: 1.74 ± 0.06 m, and body mass: 66.7 ± 9.8 kg), a traditional training group (TT: n = 18, age: 20.1 ± 0.7 years, body height: 1.71 ± 0.05 m, and body mass: 64.2 ± 4.7 kg), and a complex training group (CT: n = 15, age: 20.3 ± 0.8 years, body height: 1.71 ± 0.07 m; and body mass: 64.0 ± 8.8 kg). Maximum strength (25% and 26%), CMJ height (36% and 39%), mean power (30% and 35%) and mean propulsive power (22% and 28%) in the loaded jump squat exercise, and 20-m sprint speed (16% and 14%) increased significantly (p<0.05) following the TT and CT, respectively. However, the transfer effect coefficients (TEC) of strength and power performances to 20-m sprint performance following the TT were greater than the CT throughout the 9-week training period. Our data suggest that TT is more effective than CT to improve sprint performance in moderately trained subjects.

Efeito do número e intensidade das ações excêntricas nos indicadores de dano muscular

A single bout of resistance training, especially with eccentric actions, induces damage to the muscle structure. Characteristics of eccentric actions may increase muscle damage. The number and intensity of contractions seem to affect the magnitude of muscle damage. Thus, the aim of this study was to investigate if the number and the intensity of contraction increase muscle damage, evaluated through alterations in indirect markers of muscle damage. Twenty-four young male adults were randomly placed into three groups. One of the groups performed 30 eccentric actions of the elbow flexors at 70% of 1RM (EXC30-70, n = 8). Another group performed the same number of repetitions, but at 110% of 1RM (EXC30-110, n = 8). A third group performed a higher number of repetitions (60) at 70% of 1RM (EXC60-70, n = 8). Range of motion, limb girth, maximal dynamic strength (1RM) and muscle soreness were assessed before, immediately after, 48h and 96h post exercise. Results were analyzed by a 2-way ANOVA and showed that alterations were more remarkable larger in EXC30-110 compared to EXC30-70 and EXC60-70. These data suggest that eccentric action intensity affects the magnitude of muscle damage more than the number of contractions.

Effects Of Different Combinations Of Strength, Power, And Plyometric Training On The Physical Performance Of Elite Young Soccer Players.

The combination of strength (ST) and plyometric training (PT) has been shown to be effective for improving sport specific performance. However, there is no consensus about the most effective way to combine these methods in the same training session, in order to produce greater improvements in neuromuscular performance of soccer players. Thus, the purpose of this study was to compare the effects of different combinations of ST and PT sequences on strength, jump, speed, and agility capacities of elite young soccer players. Twenty-seven soccer players (age: 18.9±0.6 years) participated in an 8-week resistance training program and were divided into three groups: complex training-CP (ST before PT), traditional training-TD (PT before ST), and contrast training-CT (ST and PT performed alternately, set-by-set). The experimental design took place during the competitive period of the season. The ST was composed of half-squat exercises performed at from 60 to 80% of 1RM; the PT was composed of drop jump exercises executed in a range from 30 to 45 cm. After the experimental period, the maximum dynamic strength (Half-squat 1RM) and vertical jump ability (countermovement jump height) increased similarly and significantly in the CP, TD, and CT (48.6, 46.3, and 53% and 13, 14.2 and 14.7%, respectively). Importantly, whereas the TD group presented a significant decrease in sprinting speed in 10- (7%) and 20-m (6%), the other groups did not show this response. Furthermore, no significant alterations were observed in agility performance in any experimental group. In conclusion, in young soccer players, different combinations/sequences of ST and PT sets result in similar performance improvements in muscle strength and jump ability. However, it is suggested that the use of the CP and CT methods are more indicated to maintain/maximize the sprint performance of these athletes.The combination of strength (ST) and plyometric training (PT) has been shown to be effective for improving sport-specific performance. However, there is no consensus about the most effective way to combine these methods in the same training session to produce greater improvements in neuromuscular performance of soccer players. Thus, the purpose of this study was to compare the effects of different combinations of ST and PT sequences on strength, jump, speed, and agility capacities of elite young soccer players. Twenty-seven soccer players (age: 18.9 ± 0.6 years) participated in an 8-week resistance training program and were divided into 3 groups: complex training (CP) (ST before PT), traditional training (TD) (PT before ST), and contrast training (CT) (ST and PT performed alternately, set by set). The experimental design took place during the competitive period of the season. The ST composed of half-squat exercises performed at 60-80% of 1 repetition maximum (1RM); the PT composed of drop jump exercises executed in a range from 30 to 45 cm. After the experimental period, the maximum dynamic strength (half-squat 1RM) and vertical jump ability (countermovement jump height) increased similarly and significantly in the CP, TD, and CT (48.6, 46.3, and 53% and 13, 14.2, and 14.7%, respectively). Importantly, whereas the TD group presented a significant decrease in sprinting speed in 10 (7%) and 20 m (6%), the other groups did not show this response. Furthermore, no significant alterations were observed in agility performance in any experimental group. In conclusion, in young soccer players, different combinations and sequences of ST and PT sets result in similar performance improvements in muscle strength and jump ability. However, it is suggested that the use of the CP and CT methods is more indicated to maintain/maximize the sprint performance of these athletes.