Effects Of Heavy Strength Training Research Articles

Acute Effects of Heavy Strength Training on Mechanical, Hemodynamic, Metabolic, and Psychophysiological Parameters in Young Adult Males.

This study analyzed the acute effects of heavy strength training on mechanical, hemodynamic, metabolic, and psychophysiological responses in adult males. Thirteen recreational level males (23.3 ± 1.5 years) randomly performed two heavy strength training sessions (3 sets of 8 repetitions at 80% of one repetition maximum [1RM]) using the bench press (HST-BP) or full squat (HST-FS)). The repetition velocity was recorded in both sessions. Moreover, before and after the sessions, the velocity attained against the ~1.00 m·s−1 load (V1Load) in the HST-BP, countermovement jump (CMJ) height in the HST-FS, blood pressure, heart rate, blood lactate, and psychophysiological responses (OMNI Perceived Exertion Scale for Resistance Exercise) were measured. There were differences between exercises in the number of repetitions performed in the first and third sets (both <8 repetitions). The velocity loss was higher in the HST-BP than in the HST-FS (50.8 ± 10.0% vs. 30.7 ± 9.5%; p < 0.001). However, the mechanical fatigue (V1Load vs. CMJ height) and the psychophysiological response did not differ between sessions (p > 0.05). The HST-FS caused higher blood pressure and heart rate responses than the HST-BP (p < 0.001 and p = 0.02, respectively) and greater blood lactate changes from pre-training to post-set 1 (p < 0.05). These results showed that the number of maximal repetitions performed in both sessions was lower than the target number and decreased across sets. Moreover, the HST-BP caused a higher velocity loss than the HST-FS. Finally, the HST-FS elicited higher hemodynamic and metabolic demand than the HST-BP.

Relationships Between Muscle Architecture And Measures Of Strength And Power In Collegiate Volleyball Players

PURPOSE:To examine the relationships between muscle architecture and countermovement jump height, peak power, and maximal strength in collegiate volleyball players and to generate hypotheses to direct future research. METHODS:Fourteen female volleyball players (20 ± 1.3y, 176.3 ± 6.6cm, 70.1 ± 8.4 kg) were recruited as part of an ongoing athlete monitoring program. Athletes were tested on measures of vastus lateralis (VL) and lateral gastrocnemius (LG) muscle thickness (MT), pennation angle (PA), and fascicle length (FL) using ultrasonography; countermovement jump height (CMJH, n = 14) and peak power allometrically scaled (CMJPPa, n = 14); and isometric peak force allometrically scaled (IPFa, n = 12). Data were screened for outliers using box plots and normality was determined using a Shapiro-Wilk test. Intraclass correlation coefficients (ICCs) for dependent variables ranged from r=0.88 to 0.99. Pearson’s product moment zero-order correlations were used for analysis with critical alpha set to p ≤ 0.05. RESULTS:Analysis revealed a positive relationship between VL MT and IPFa (r = 0.64, p = 0.025) and an inverse relationship between LG MT and CMJH (r = -0.54, p = 0.048). There were positive relationships between VL PA and all performance measures and between LG PA and CMJPPa (r = 0.54 to 0.71, p. < 0.05), and inverse relationships between VL FL and CMJPPa and between LG FL and all performance measures (r = -0.59 to −0.67, p < 0.05). CONCLUSIONS: Better jumpers had larger PA and shorter FL in both VL and LG, and stronger athletes had greater MT in VL, showing that muscle architecture may influence performance variations in volleyball athletes. Considering these findings and the results from previous longitudinal studies demonstrating the effects of heavy strength training on muscle architecture, it is recommended that volleyball athletes incorporate heavy lower body strength training into their training plan in order to increase PA in VL and LG and MT in VL. Based on the relationships found in this study, it is hypothesized that favorable training adaptations in MT and PA will correlate with improved jumping performance and strength in volleyball athletes. Further research should gather longitudinal resistance training, athlete monitoring and testing, and muscle architecture data to explore this hypothesis.

Effects of Heavy Strength Training on Running Performance and Determinants of Running Performance in Female Endurance Athletes.

PurposeThe purpose of the current study was to investigate the effects of adding strength training to normal endurance training on running performance and running economy in well-trained female athletes. We hypothesized that the added strength training would improve performance and running economy through altered stiffness of the muscle-tendon complex of leg extensors.MethodsNineteen female endurance athletes [maximal oxygen consumption (VO2max): 53±3 ml∙kg-1∙min-1, 5.8 h weekly endurance training] were randomly assigned to either normal endurance training (E, n = 8) or normal endurance training combined with strength training (E+S, n = 11). The strength training consisted of four leg exercises [3 x 4–10 repetition maximum (RM)], twice a week for 11 weeks. Muscle strength, 40 min all-out running distance, running performance determinants and patellar tendon stiffness were measured before and after the intervention.ResultsE+S increased 1RM in leg exercises (40 ± 15%) and maximal jumping height in counter movement jump (6 ± 6%) and squat jump (9 ± 7%, p < 0.05). This was accompanied by increased muscle fiber cross sectional area of both fiber type I (13 ± 7%) and fiber type II (31 ± 20%) in m. vastus lateralis (p < 0.05), with no change in capillary density in m. vastus lateralis or the stiffness of the patellar tendon. Neither E+S nor E changed running economy, fractional utilization of VO2max or VO2max. There were also no change in running distance during a 40 min all-out running test in neither of the groups.ConclusionAdding heavy strength training to endurance training did not affect 40 min all-out running performance or running economy compared to endurance training only.

Effect of heavy strength training on muscle thickness, strength, jump performance, and endurance performance in well-trained Nordic Combined athletes

The purpose of the present study was to investigate the effect of supplemental heavy strength training on muscle thickness and determinants of performance in well-trained Nordic Combined athletes. Seventeen well-trained Nordic Combined athletes were assigned to either usual training supplemented with heavy strength training (STR; n = 8) or to usual training without heavy strength training (CON; n = 9). The strength training performed by STR consisted of one lower-body exercise and two upper-body exercises [3-5 repetition maximum (RM) sets of 3-8 repetitions], which were performed twice a week for 12 weeks. Architectural changes in m. vastus lateralis, 1RM in squat and seated pull-down, squat jump (SJ) height, maximal oxygen consumption (VO(2max)), work economy during submaximal treadmill skate rollerskiing, and performance in a 7.5-km rollerski time trial were measured before and after the intervention. STR increased 1RM in squat and seated pull-down, muscle thickness, and SJ performance more than CON (p < 0.05). There was no difference between groups in change in work economy. The two groups showed no changes in total body mass, VO(2max), or time-trial performance. In conclusion, 12 weeks of supplemental strength training improved determinants of performance in Nordic Combined by improving the athletes' strength and vertical jump ability without increasing total body mass or compromising the development of VO(2max).

The effect of heavy strength training on muscle mass and physical performance in elite cross country skiers

To investigate the effect of supplementing high-volume endurance training with heavy strength training on muscle adaptations and physical performance in elite cross country skiers. Eleven male (18-26 years) and eight female (18-27 years) were assigned to either a strength group (STR) (n=9) or a control group (CON) (n=10). STR performed strength training twice a week for 12 weeks in addition to their normal endurance training. STR improved 1 repetition maximum (RM) for seated pull-down and half squat (19 ± 2% and 12 ± 2%, respectively), while no change was observed in CON. Cross-sectional area (CSA) increased in m. triceps brachii for both STR and CON, while there was no change in the m. quadriceps CSA. VO(2max) during skate-rollerskiing increased in STR (7 ± 1%), while VO(2max) during running was unchanged. No change was observed in energy consumption during rollerskiing at submaximal intensities. Double-poling performance improved more for STR than for CON. Both groups showed a similar improvement in rollerski time-trial performance. In conclusion, 12 weeks of supplemental heavy strength training improved the strength in leg and upper body muscles, but had little effect on the muscle CSA in thigh muscles. The supplemental strength training improved both VO(2max) during skate-rollerskiing and double-poling performance.

Strength training improves 5‐min all‐out performance following 185 min of cycling

To investigate the effects of heavy strength training on the mean power output in a 5-min all-out trial following 185 min of submaximal cycling at 44% of maximal aerobic power output in well-trained cyclists. Twenty well-trained cyclists were assigned to either usual endurance training combined with heavy strength training [E+S; n=11 (♂=11)] or to usual endurance training only [E; n=9 (♂=7, ♀=2)]. The strength training performed by E+S consisted of four lower body exercises [3 × 4-10 repetition maximum (RM)], which were performed twice a week for 12 weeks. E+S increased 1 RM in half-squat (P≤0.001), while no change occurred in E. E+S led to greater reductions than E in oxygen consumption, heart rate, blood lactate concentration, and rate of perceived exertion (P<0.05) during the last hour of the prolonged cycling. Further, E+S increased the mean power output during the 5-min all-out trial (from 371 ± 9 to 400 ± 13 W, P<0.05), while no change occurred in E. In conclusion, adding strength training to usual endurance training improves leg strength and 5-min all-out performance following 185 min of cycling in well-trained cyclists.

Effect of heavy strength training on thigh muscle cross-sectional area, performance determinants, and performance in well-trained cyclists

The purpose of this study was to investigate the effect of heavy strength training on thigh muscle cross-sectional area (CSA), determinants of cycling performance, and cycling performance in well-trained cyclists. Twenty well-trained cyclists were assigned to either usual endurance training combined with heavy strength training [E + S; n = 11 (male symbol = 11)] or to usual endurance training only [E; n = 9 (male symbol = 7, female symbol = 2)]. The strength training performed by E + S consisted of four lower body exercises [3 x 4-10 repetition maximum (RM)], which were performed twice a week for 12 weeks. Thigh muscle CSA, maximal force in isometric half squat, power output in 30 s Wingate test, maximal oxygen consumption (VO(2max)), power output at 2 mmol l(-1) blood lactate concentration ([la(-)]), and performance, as mean power production, in a 40-min all-out trial were measured before and after the intervention. E + S increased thigh muscle CSA, maximal isometric force, and peak power in the Wingate test more than E. Power output at 2 mmol l(-1) [la(-)] and mean power output in the 40-min all-out trial were improved in E + S (P < 0.05). For E, only performance in the 40-min all-out trial tended to improve (P = 0.057). The two groups showed similar increases in VO(2max) (P < 0.05). In conclusion, adding strength training to usual endurance training improved determinants of cycling performance as well as performance in well-trained cyclists. Of particular note is that the added strength training increased thigh muscle CSA without causing an increase in body mass.