Effects of 6 Weeks of Low-Volume Combined Training on Muscle Power, Muscular Strength, and Aerobic Power in Active Young Adults

Abstract

The effects of combined training (CE) on athletic performance are well established, as is the potential of low-volume exercise on physical fitness. However, the efficacy of low-volume CT on measures of physical fitness requires further investigation. Therefore, the aim of this study was to analyze the effects of 6-week low-volume CT on muscle power, muscle strength, and maximal aerobic power (Wmax). Eighteen healthy and active young adult men (mean ± SD, 20.06 ± 1.66 years; 22.23 ± 2.76 kg/m2) underwent low-volume CE (GE, n=9) or maintained a normal life (GC, n=9). The EC was composed of strength training (EF), 2 series of 3 exercises with 80 to 85% 1RM) followed by high intensity interval training (HIIT), 5 series of 60'' with 95% Wmax). Measurements of jump height, 1 repetition maximum (1RM) in bench press and back squat, Wmax, and internal load were obtained before and after training for analysis. In addition, an ANOVA test of repeated measures and paired samples with p ≤ 0.05 was used. The main results demonstrated that the low volume CT increased jump height (p ≤ 0.05), bench press and back squat 1RM (p < 0.001 and p < 0.001, respectively) and Wmax (p ≤ 0.01). , despite the fact that the internal load did not have significant differences between weeks (p > 0.05). For active young adults, low-volume CT is an effective and time-efficient strategy to improve jump height, bench press and squat 1RM, and Wmax without increasing internal load. Keywords: Exercise, Concurrent training, Physical fitness, Performance, Cardiorespiratory fitness, Untrained.