Overcoming the limitations of full ROM resistance training: The effects of variable ROM training on performance, activation, stiffness and muscle architecture

Abstract

Traditional full ROM resistance training has a number of limitations when used for training athletes. These include terminal deceleration, limited eccentric overload and a non-specific countermovement position. This study examined the effect of a variable ROM training program, consisting of partial ROM training with countermovements performed at a different ROM for each set, on upper body ballistic, isokinetic and isometric strength as well as musculotendinous stiffness, neuromuscular activation and muscle architecture using ultrasound. Twenty-two semi-professional rugby league players were assigned to either a variable ROM (VROM) or full ROM (CON) 5 week training program, with both protocols equalised for concentric work. Testing consisted of isokinetic bench press throughout both the full ROM and half ROM from full extension, isometric strength and EMG at one quarter intervals throughout the bench press ROM, bench throws performed both with and without elastic energy contribution, upper body musculotendinous stiffness and pennation angles and muscle thickness of the long andmedial head of the triceps brachii using ultrasound. Testing revealed that the VROM group significantly improved a number of performance factors such as bench throw height and isokinetic peak force in comparison with the CON group. The results also suggest that VROM training also produces beneficial adaptations to the force/ROM curve. Therefore, this method of training appears to provide beneficial performance adaptations in athletes with extensive resistance training backgrounds, and may provide superior sports specific performance gains when used intermittently in an athletes training program.