The Effects of Inter-Set Recovery Time on Explosive Power, Electromyography Activity, and Tissue Oxygenation during Plyometric Training.

Shuo Guan,Liqing Liu,Yue Yin,Liping Qi,Haibin Liu,Nan Lin

doi:10.3390/s21093015

Abstract

Performing continuous sets to failure is fatiguing during the plyometric training. Cluster sets have been used to redistribute total rest time to create short frequent sets so that muscle fatigue can be avoided. The purpose of the study was to investigate the effects of inter-set recovery time on lower extremity explosive power, neuromuscular activity, and tissue oxygenation during plyometric exercise and recovery. An integrated assessment of explosive power, muscle electrical activity, and tissue oxygenation was adopted in the present study to help understand local muscle metabolism and fatigue during plyometric exercise and recovery. Ten university male basketball players participated in this study. Subjects performed 4 groups of exercise, each group comprised of 3 sets of jumps: 1, 2, 3, or 5 min. Surface electromyography (sEMG) signals were collected from 9 lower extremity muscles; near-infrared spectroscopy (NIRS) was recorded on vastus lateralis; mechanical data during plyometric exercise were collected from a force plate. No significant differences among sets and among groups were found regarding explosive power, jump height, EMG intensity, mean power frequency, the rate of tissue saturation index, and HbO2 changes between baseline and recovery. The current study has shown no muscular fatigue induced during the 4 groups of exercise. The results of this study may help inform recommendations concerning the recovery time during plyometric exercises at low loads (30% 1 RM).

Highlights

Plyometric training is a widely used method to develop explosive strength using natural dynamic movements such as jumping and countermovement jumping (CMJ) [1]
Some researchers have suggested that inter-set recovery time during plyometric training should be two to four minutes to avoid muscle fatigue that may lead to incorrect technique, unnecessary risk of injury, over-reaching, and over-training [1,29]
If the lower extremity muscles become fatigued during the plyometric exercises, the peak explosive power should be decreased among the 3 inter-sets

Summary

Introduction

Plyometric training is a widely used method to develop explosive strength using natural dynamic movements such as jumping and countermovement jumping (CMJ) [1]. Well-designed and sport-specific plyometric training can be used as a safe and effective training method for improving jumping, sprinting, and agility performance in team sports athletes. Loaded counter-movement jumps combine strength and plyometric training, where added loads can enhance an individual’s lower body muscle coordination and the ability to rapidly increase muscle tension for a greater maximal rate of force development [4]. Several studies have examined the training volume in terms of the number of sets, frequency, and intensity of plyometric training undertaken to achieve greater power [15,16,17,18]. Some researchers have suggested that inter-set recovery time during plyometric training should be two to four minutes to avoid muscle fatigue that may lead to incorrect technique, unnecessary risk of injury, over-reaching, and over-training [1,29]

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