The Effects of Low Volume Versus High Volume Sled‐Push Training on Muscular Adaptation

Abstract

PurposeTo compared the effects of low and high volume sled‐push resistance training on muscle strength, power, and body composition.MethodsTwenty‐four college students were recruited and matched based on baseline one‐repetition max (1‐RM) into 1 of 3 groups: 1) low volume (LV), 2) high volume (HV) resistance training groups, or 3) control (CON) (n = 8 per group). The LV training consisted of 5‐single repetitions pushing a weighted sled for 10 yards. The HV training consisted of a multi‐set protocol of 3‐sets of 5‐pushing a weighted sled for 10 yards. Training consisted of 3‐weekly workouts performed on nonconsecutive days for 6‐weeks. This study utilized a pre‐ and post‐test study design consisting of 1‐RM, Wingate power test, standing long jump, vertical jump, and body composition. The CON group only performed the pre‐ and post‐tests.ResultsFollowing 6‐weeks of training there was a similar, but significant, increase in 1‐RM for both training groups (pre‐test; LV= 500 ± 32.6 lbs vs HV 480 ± 42.9 lbs; post‐test; LV= 658.1 ± 33 lbs vs HV= 632.5 ± 35.3 lbs, P < .001). However, there were no improvements in the Wingate power test, standing long jump, vertical jump, or body composition between pre‐ and post‐tests for both training groups ( P > .05). There were no improvements for CON (P > .05).ConclusionThis study suggests that low volume resistance training is as effective as a high volume protocol for improving muscle strength. However, its effectiveness on muscle power and body composition are unclear.