Preserving Isometric Maximal Strength Using Short-Term Training Cessation

Abstract

Strength athletes often implement a tapering protocol to peak prior to major competitions. For less important competitions, strength athletes may use short-term training cessation (i.e., ≤7 days) with the aim of preserving performance. However, the optimal duration of short-term training cessation is still unclear and may have a divergent effect on upper versus lower body maximal strength. PURPOSE: The purpose of this study was to compare the effects of 3 days (3D) versus 5 days (5D) of training cessation on isometric maximal strength in strength athletes. METHODS: Nineteen strength athletes (23.8 ± 4.1y; 90.8 ± 20.7 kg; 174.2 ± 7.3 cm) completed a powerlifting specific 4-week training block followed by matched-pairs random assignment to 3D or 5D of training cessation. Isometric squat and bench press peak force (IPF) and allometrically scaled peak force (IPFa) were assessed on force platforms before (T1) and after training (T2), and at 3D or 5D of training cessation (T3). A 2x3 mixed ANOVA with post-hoc comparisons and Hedge’s g effect sizes were used to assess changes in isometric maximal strength. Alpha criterion was set to p < 0.05. RESULTS: A 2x3 mixed ANOVA revealed significant interactions for bench press IPF (p = 0.03) and IPFa (p = 0.04). Post-hoc comparisons revealed significant increases in bench press IPF (p = 0.01,g = 0.45) and IPFa (p = 0.017,g = 0.90) in 3D only following training (T1-T2), whereas bench press IPF (p < 0.001,g = 0.08) and IPFa (p < 0.001,g = 0.16) decreased in 5D only following training cessation (T2-T3). No differences were observed in isometric squat metrics for any time point. CONCLUSIONS: Upper body isometric maximal strength is better preserved with 3D of training cessation whereas lower body isometric maximal strength is preserved similarly with 3D or 5D of training cessation in strength athletes. The expression of maximal strength relative to upper body performance capabilities appears to dissipate more rapidly than the lower body after removing the training stimuli. Therefore, sport scientists and strength and conditioning practitioners who use training cessation to promote acute recovery may consider implementing divergent periods of training cessation for the upper and lower body to best preserve performance for maximal strength.