Effect of Two Strength Training Models on Muscle Power and Strength in Elite Women's Football Players.

Martin Pacholek,Erika Zemková

doi:10.3390/sports8040042

Abstract

This study evaluates changes in power and strength after implementing two different models of 9-week strength training in elite women’s football players. A group of 13 players (age 20.2 ± 3.3 years, body mass 57.2 ± 3.7 kg, height 163.6 ± 5.3 cm, VO2max 45.2 ± ml/min) underwent either a complex (the intermittent load type) or combined (the maximal strength and dynamic method) model of training. The training load was tailored to each athlete. Results showed that the complex model of training improved power (10 W/kg, p = 0.006) and height of vertical jump (5.3 cm, p = 0.001), weight of 1 Repeat Maximum (1RM) which was (5.8 kg, p = 0.015), power and speed in the acceleration phase of barbell half squats (BHS) at weights from 20 to 60 kg, and the number of repetitions in BHS (10.3%, p = 0.012). The combined model of training improved the time of shuttle run (0.44 s, p = 0.000), weight of 1RM in BHS (9.6kg, p = 0.000) and BP (4 kg, p = 0.000), power in the acceleration phase of BHS at weights from 50 to 60 kg, the number of repetitions in BP (14.3%, p = 0.000), BHS (9.4%, p = 0.002), barbell bench pulls (11.9%, p = 0.002) and sit-ups (7.7%, p = 0.001). These findings indicate that the complex model of training improves explosive abilities, whereas the combined model is effective for developing strength at weights close to players’ 1RM and for repeatedly overcoming resistance. Therefore, coaches should choose the training model based on the needs of individual players.

Highlights

Developing and loading strength abilities in football come from knowledge of game performance and its particular components and limitation factors [1]
(14.3%, p = 0.000), barbell half squats (BHS) (9.4%, p = 0.002), barbell bench pulls (11.9%, p = 0.002) and sit-ups (7.7%, p = 0.001). These findings indicate that the complex model of training improves explosive abilities, whereas the combined model is effective for developing strength at weights close to players’ 1 Repeat Maximum (1RM) and for repeatedly overcoming resistance
The results show that the complex model could better influence maximal power output in the BHS than the combined model

Summary

Introduction

Developing and loading strength abilities in football come from knowledge of game performance and its particular components and limitation factors [1]. Some of the most important factors in football are explosiveness activities such as changing direction, jumping, sprinting, and kicking [2]. Enhancements of these explosive performances have been found after strength training that improved the available force of muscular contraction in appropriate muscle groups. Football players should achieve their peak as part of preparatory training and maintain it for rest periods of up to 35 weeks [9]. Many authors [10,11,12] recommend using a traditional form with a progressive loading of training during the transition and preparatory period. A non-traditional form of periodization is used mostly during in-season and includes specific football exercises

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