Different Training Frequencies Maintain Muscle Power Performance After A Reduced Strength Training Period

Abstract

Reduced strength training (RST) has been suggested to maintain muscle power performance achieved after a regular training period. This decrease is characterized by the manipulation of training volume and frequency aiming to avoid the negative effects of detraining. However, the effects of different training frequencies during RST on muscle power performance remain unknown. PURPOSE: To investigate the effects of different training frequencies during a RST period on muscle power performance. METHODS: Thirty three physically active male subjects were randomly assigned to three experimental groups: reduced strength training 2 (RST2 = two sessions per week), reduced strength training 1 (RST1 = one session per week) and detraining (DT = interrupted training). All three groups performed 8 weeks of high intensity strength training (ST) divides into two 4-wk periods (i.e. 2.d.wk-1 during 4 wk and 3.d.wk-1 at last 4 wks). After the ST, the RST1 and RT2 reduced the session volume (RST 2 = 2 x 8-6RM per session; RST 1 = 4 x 8-6RM per session) and training-frequency over 8 more weeks, while the DT group detrained. Maximal strength (1RM) and muscle power (PPw) in the half squat exercise, and Countermoviment jump height (CMJ) were measured before, after ST, and after RST. RESULTS: RST1, RST2 and DT showed similar increases in the 1RM after the ST 37.3 (±1,61%), 38.3 (±1,69%), and 41.7 (±2,61%) (p<0.01), respectively. The PPw and CMJ also increased similarly after ST 11.30 (±2.86%), 12.06 (±6.40%), and 10.77 (±5.14%) and 3.7 (±1.4%), 4.1 (±1.9), and 4.1 (±1.2), respectively. After the RST period, RST1 and RST2 groups were able to maintain their performance while DT showed significant decreased in 1RM 23.7 (±3.79%), PPw 34.86 (±12.30%), and CMJ 4.4 (±0.97%). CONCLUSION: These results support that different training frequencies during a RST period were able to maintain maximal dynamic strength and muscle power performance in physically active subjects.