Abstract
This study evaluates the effect of 8 weeks of the stable and unstable resistance training on muscle power. Thirty-three healthy men recreationally trained in resistance exercises, randomly assigned into two groups, performed resistance exercises either under stable or unstable conditions for 8 weeks (three sessions per week). Before and after 4 and 8 weeks of the training, they underwent squats and chest presses on either a stable surface or on a BOSU ball and a Swiss ball respectively with increasing weights up to at least 85% 1RM. Results showed significant improvements of mean power during chest presses on a Swiss ball at weights up to 60.7% 1RM after 4 and 8 weeks of the instability resistance training. Mean power increased significantly also during squats on a BOSU ball at weights up to 48.1% 1RM after 4 but not 8 weeks of instability resistance training. However, there were no significant changes in mean power during bench presses and squats on a stable support surface after the same training. These findings indicate that there is no cross effect of instability resistance training on power produced under stable conditions. This confirms and complies with the principle for specificity of training.
Highlights
Combining strength training with instability seems to be an efficient form of workout for prevention and rehabilitation of injuries, it might be less beneficial for improvement of the ability to produce maximum force in the shortest time [1,2]
Afterwards, participants performed in random order a) chest presses on a bench, b) chest presses on a Swiss ball, c) squats on a stable surface, and d) squats on a BOSU ball
Variables obtained were demonstrated to be reliable during biceps curls and squat jumps [50], deadlifts to high pull with free weights and on the Smith machine [51], standing cable wood chop exercise [52], as well as chest presses on a Swiss ball and the bench [53]
Summary
Combining strength training with instability seems to be an efficient form of workout for prevention and rehabilitation of injuries, it might be less beneficial for improvement of the ability to produce maximum force in the shortest time [1,2] While these exercises can improve physical fitness in recreationally trained individuals [3,4,5,6], the controversy still exists about their effectiveness for improvement of neuromuscular performance in athletes. Greater muscle power can contribute to both general (e.g., sprinting, jumping) and sport-specific skills (e.g., a stronger, longer and faster soccer kick) while simultaneously reducing the risk of injury To address this question, we evaluated changes in upper and lower body power outputs at different weights after 4 and 8 weeks of the traditional and instability resistance training in individuals practicing conventional resistance exercises. We assumed that pre-training differences in power production under stable and unstable conditions diminishes later during chest presses when compared to squats
Sign-in/Register to view highlights & summary Sign-in/Register to access full text options 
Talk to us
Join us for a 30 min session where you can share your feedback and ask us any queries you have
Schedule a callDisclaimer: All third-party content on this website/platform is and will remain the property of their respective owners and is provided on "as is" basis without any warranties, express or implied. Use of third-party content does not indicate any affiliation, sponsorship with or endorsement by them. Any references to third-party content is to identify the corresponding services and shall be considered fair use under The CopyrightLaw.
