Abstract
BackgroundOptimizing training adaptations is of the utmost importance for the strength and conditioning professional. The pre-season of any sport is particularly important to ensure preparedness of the athletes. In DIII Collegiate Football pre-season consists of approximately 3 weeks. The abbreviated time of the pre-season increases the importance of optimizing training using safe methods, including alternative loading strategies. The purpose of the current study was to determine if a 3-week variable resistance training VRT during an undulating (UL) resistance training program elicited a greater increase in back squat strength compared to traditional loading methods.Methods and MaterialsForty DIII Football players (age range: 18–25 years) participated in a 3-week UL bilateral back squat (BBS) program. Both groups performed the BBS 3 times per week with a minimum of 24 hours between exercise sessions. The control group (C) (n = 20) (height = 182.3 + 5.1 cm, body mass: pre = 102.8 ± 17.7 kg, post = 104.1 ± 17.8 kg) used traditional loading methods (i.e., Olympic weights only) and the experimental group (E) (n = 20) (height = 180.7 ± 8.0 cm, body mass: pre = 100.3 ± 27.1 kg, post = 101.0 ± 27.7 kg) used traditional loading methods and variable resistance (i.e., resistance bands). The variable resistance accounted for approximately 20% of the total resistance while 80% of the resistance was supplied by traditional loading methods.ResultsWhen all data was pooled, subjects had a significant increase (p < 0.05) in 1-RM BBS from pre (154.2 + 26.1 kg) to post (166.8 + 26.2 kg), with a percent increase of 8.13% at the completion of the 3-week training program. There was no significant difference (p > 0.05) between the C and E groups for muscular strength, muscular power, or vertical jump. Volume-loads were not significantly (p > 0.05) different between groups for any of the weeks (C: Week 1 = 858.1 + 101.3, Week 2 = 588.6 + 69.2, Week 3 = 332.5 + 38.9, Total = 1179.2 + 209.4 vs. E: Week 1 = 835.2 + 179.7, Week 2 = 572.2 + 123.4, Week 3 = 323.5 + 68.8, Total = 1730.9 + 371.8) or for the pre-season as a whole.ConclusionA traditional UL resistance training program and training program with variable resistance are both effective methods at increasing back squat strength during 3 weeks of training. Resistance band variable resistance (VR) does not enhance training effects within a 3-week mesocycle greater than traditional resistance.
Highlights
Lower body strength (LBS) has a significant impact on various athletic performance variables including linear velocity, change of direction speed, rate of force development (RFD) and prevention of injury (Gabbett et al, 2009; Marques & Izquierdo, 2014; Suchomel, Nimphius & Stone, 2016; Thomas et al, 2016)
Researchers determined that the addition of Variable resistance training (VRT) increased bilateral back squat (BBS) squat by more than 2.5% compared to traditional loading in collegiate soccer players after 6 weeks of training (Katushabe & Kramer, 2020)
Researchers (Argus et al, 2010) determined that a 4-week resistance training mesocycle increased upper- and lower-body strength, fat-free mass, and decreased fat mass in elite rugby players. These findings indicate that improving strength and body composition may occur with short (i.e.,
Summary
Lower body strength (LBS) has a significant impact on various athletic performance variables including linear velocity, change of direction speed, rate of force development (RFD) and prevention of injury (Gabbett et al, 2009; Marques & Izquierdo, 2014; Suchomel, Nimphius & Stone, 2016; Thomas et al, 2016). Researchers determined that the addition of VRT increased BBS squat by more than 2.5% compared to traditional loading in collegiate soccer players after 6 weeks of training (Katushabe & Kramer, 2020). The abbreviated time of the pre-season increases the importance of optimizing training using safe methods, including alternative loading strategies. The purpose of the current study was to determine if a 3-week variable resistance training VRT during an undulating (UL) resistance training program elicited a greater increase in back squat strength compared to traditional loading methods. Forty DIII Football players (age range: 18–25 years) participated in a 3-week UL bilateral back squat (BBS) program. Both groups performed the BBS 3 times per week with a minimum of 24 hours between exercise sessions. A traditional UL resistance training program and training program with variable resistance are both effective methods at increasing back squat strength during
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