Abstract
The aim of the study was to evaluate power performance and muscle morphology adaptations in response to 5 weeks of fast-eccentric squat training (FEST) performed twice per week, with three different training volumes. Twenty-five moderately trained females were assigned into three groups performing eight repetitions of FEST of either four sets (4 × 8 group; N = 9), 6 sets (6 × 8 group; N = 8) or eight sets (8 × 8 group, N = 8). Before and after the intervention, countermovement jumping height (CMJh) and power (CMJp), half squat maximal strength (1-RM), quadriceps cross-sectional area (QCSA) and vastus lateralis (VL) architecture and fiber type composition were evaluated. Significant increases (p < 0.05) were found for all groups, with no differences among them in 1-RM (4 × 8: 14.8 ± 8.2%, 6 × 8: 13.1 ± 9.2% and 8 × 8: 21.6 ± 7.0%), CMJh (4 × 8: 12.5 ± 8.5%, 6 × 8: 11.3 ± 9.3% and 8 × 8: 7.0 ± 6.2%), CMJp (4 × 8: 9.1 ± 6.0%, 6 × 8: 7.1 ± 5.2% and 8 × 8: 5.0 ± 3.9%) and QCSA (4 × 8: 7.7 ± 4.7%, 6 × 8: 9.0 ± 6.8% and 8 × 8: 8.2 ± 6.5%). Muscle fiber type distribution remained unaltered after training in all groups. VL fascicle length increased and fascicle angle decreased only in 6 × 8 and 8 × 8 groups. In conclusion, four sets of eight fast-eccentric squats/week increase lower body power and strength performance and maintain type IIX muscle fibers after 5 weeks, at least in moderately trained females.
Highlights
Muscle power determines the ability to perform explosive actions both in sports and in everyday life
It is of practical importance to know whether even lower training volumes of explosive resistance training applied over short periods, may result in meaningful increases in lower body muscle power
Considering the efficacy of this type of training in increasing power performance, we aimed to explore whether a relatively lower volume of fast eccentric half-squats applied over a shorter period might induce explosive performance enhancements
Summary
Muscle power determines the ability to perform explosive actions both in sports and in everyday life. Resistance training performed with maximum concentric velocity is an effective intervention to enhance muscle power [1,2]. Increases in power performance have been observed both after high and lower volumes of explosive resistance training. Found a 23% increase in jumping power after progressively increasing the weekly explosive actions to 180 per session. Again, jumping power was increased 11% after power training with less than 80 repetitions per training session [7,9,10,11,12,13]. It is of practical importance to know whether even lower training volumes of explosive resistance training applied over short periods, may result in meaningful increases in lower body muscle power
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