Abstract
The purpose of this study was to examine differences between a free-weight squat (FWS) and machine squat (MS) during an initial resistance training phase for augmentation of performance tests in recreationally active women. Twenty-seven women (22.7 ± 3.5 years) were block-randomized to three groups: FWS, MS, or control (CON) and completed pre- and post-testing sessions consisting of the squat one-repetition maximum (1-RM), vertical jump, pro-agility test, zig-zag change-of-direction (COD) test, and 30-meter sprint. Participants trained two sessions per week for six weeks by performing jumping, sprinting, and COD drills followed by FWS, MS, or no squats (CON). Peak jump power increased for CON (p = 0.03) and MS (p < 0.01) groups. Change in peak jump power was greater for the MS group compared with the FWS group (p = 0.05). Average jump power increased for the MS group (p < 0.01). Change in average jump power was greater for the MS group compared with the CON group (p = 0.04). Vertical jump height, pro-agility, 30-meter sprint, and zig-zag COD tests improved over time (p < 0.01), with no difference between groups (p > 0.05). Machine squat training maximized jumping power compared with FWS training and CON. Both resistance training groups and the CON group improved equally in the pro-agility, 30-meter sprint, and zig-zag COD tests. Machine squat training may provide performance-enhancing benefits of equal or superior value to those obtained with free-weight squat training in recreationally active women during an initial training mesocycle. These findings also stress the importance of task-specific training in this population of untrained women, as the control group improved in terms of performance to the same degree as both resistance training groups.
Highlights
Resistance training is believed to be important for enhancing an athlete’s potential performance [1].A resistance training program that mimics the specific movements and physiological stresses of a given sport may enhance performance in that sport [2]
We found similar increases in jump height between machine squat (MS) and free-weight squat (FWS) training; the increases in jump height were no greater than the CON group performing just the performance tasks
The MS group was still able to increase vertical jump height to the same degree as the FWS and CON group, leading to preferential increases in jumping power for the MS group. We find it plausible that the MS allowed for focus to be placed on force output during the training sessions, whereas more attention to technique was needed with FWS training
Summary
Resistance training is believed to be important for enhancing an athlete’s potential performance [1].A resistance training program that mimics the specific movements and physiological stresses of a given sport may enhance performance in that sport [2]. In soccer players, Chelly et al [4] and Styles et al [5] demonstrated that free-weight squat training increases the lower-body power output, sprint times, and vertical jump performance. In support of machine exercise being as effective as free weights, Silvester and Bryce [8] studied the effects of free-weight and machine resistance training on jumping ability and lower-body strength following an 11-week program in untrained college-aged men. The authors reported that vertical jump height had a similar significant increase for both the Universal machine and free-weight training groups. The pre–post test results showed significant increases in fat-free mass, balance test performance, vertical jump height, and 1-RM leg press, with no significant differences among the groups for any of the outcome measures
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