Power– and velocity–load relationships to improve resistance exercise performance

Abstract

Knowledge of the power– and velocity–load relationships is a key factor to guide loads during resistance training and optimize sports performance. This study compares mean velocity–, peak velocity– and power–load relationships, and determines the load which elicits maximal power output in the military press and bench press. Fifty-seven healthy, active men were randomly assigned to a bench press (n = 28) or military press (n = 29) group. In separate test sessions, concentric-only or eccentric-concentric sequences of each exercise were performed in random order as incremental isoinertial load tests. Both mean velocity and peak velocity were highly related with the load lifted (% 1RM) in both bench press and military press (mean velocity: R2 = 0.94 and 0.95; peak velocity: R2 = 0.93 and 0.93, respectively). The loads maximizing mean power and peak power output were similar for the eccentric-concentric versus concentric sequences in bench press and military press. The loads maximizing mean power and peak power were between 54% and 57.5% 1RM for the bench press and 59.8%–63.1% 1RM for the military press. For the bench press, no significant differences were observed in mean power from 30% to 80% 1RM and peak power from 30% to 95% 1RM. For the military press, no significant differences were observed in mean power from 40% to 80% 1RM and peak power from 30% to 90%/95% 1RM. The close relationship detected between mean velocity or peak velocity and load means that the % 1RM can be estimated according to mean velocity and peak velocity. In both exercises, a broad range of relative intensities could be used at which power output is not significantly different than that at maximized power output (mean = 30%/40%–80% 1RM; peak = 30%–90%/95%). Mean velocity lower than approximately 0.33 m s−1 for bench press and 0.4 m s−1 for military press, as well as peak velocity lower than approximately 0.4 m s−1 for bench press and 0.5 m s−1 for military press do not optimize power output responses. The eccentric action was a determining factor for increasing power output only in bench press.