Heavy Strength Training Research Articles

Acute response in circulating microRNAs following a single bout of short-sprint and heavy strength training in well-trained cyclists.

Background: Heavy strength (HS) and short-sprint (SS) are commonly used training methods for competitive road cyclists, with the aim to improve the anaerobic power and short time cycling performance. Knowledge of how such training methods affects biochemical as well as molecular factors, are particularly important for determining individual recovery and long-term adaptations. The primary aim of the current study was to investigate the expression levels of small non-coding RNAs in response to HS and SS training in elite cyclists as potential biomarkers for individual optimal restitution time. Methods: Eleven well trained cyclists performed one session of HS training and one session of SS training on separate days. Blood samples were taken at baseline and 5min, 1h and 21h post training. Along with physiological measurements and biochemical factors (serum creatine kinase, myoglobin, human growth hormone and plasma lactate), real-time quantitative PCR was used to explore whether HS and/or SS training influenced the abundance of 24 circulating miRNAs, in serum, associated with muscle development, angiogenesis, and/or inflammation. Results: Based on complete miRNA profiles from nine cyclists, the miRNAs showing most altered expression after both training sessions included the three striated muscle-specific miRNAs (myomiRs) miR-1-3p, 133a-3p and 133b-3p. While all three miRNAs showed significantly highest expression at 1h post HS session, the acute effect of the SS session included a significantly higher level of miR-1-3p alone, at 5min (highest), as well as at 1h and 21h post session. Correlation (negative) with biochemical markers was only shown for miR-133a-3p and CK (r = -0.786, p = 0.041) and between miR-133b-3p and [La-] (r = -0.711, p = .032), at 21h post SS session. Conclusion: Our findings support that unique myomiRs are regulated by HS and SS training. Such knowledge may be important for individually adjusted restitution times.

Eight weeks of heavy strength training increases hemoglobin mass and V̇o2peak in well-trained to elite female and male rowers.

O2-transport and endurance exercise performance are greatly influenced by hemoglobin mass (Hbmass), which largely depends on lean body mass (LBM). This study investigated the effects of 8 wk with three weekly sessions of conventional (3-SET: 3 × 10 reps) or high-volume strength training (10-SET: 5-10 × 10 reps) on LBM, Hbmass, muscle strength, and exercise performance in female and male rowers. Hematological parameters were obtained through CO rebreathing and body composition by dual-energy X-ray absorptiometry (DEXA) scans before and after the training period. Concomitantly, V̇o2peak was determined during 2-km ergometer rowing and muscle strength by isometric midthigh pull. There were no differences in training responses between groups for any of the parameters. Pooled data revealed overall increments for Hbmass (10-SET: 882 ± 199 g to 897 ± 213 g; 3-SET: 936 ± 245 g to 962 ± 247 g, P = 0.02) and V̇o2peak (10-SET: 4.3 ± 1.0 to 4.4 ± 0.9 L·min-1; 3-SET: 4.5 ± 0.9 to 4.6 ± 0.9 L·min-1, P = 0.03), whereas LBM remained unchanged (10-SET: 58.7 ± 10.5 to 58.7 ± 10.1 kg; 3-SET: 64.1 ± 10.8 to 64.5 ± 10.6 kg, P = 0.42). Maximal isometric midthigh pull strength increased (10-SET: 224 ± 47 kg to 237 ± 55 kg; 3-SET: 256 ± 77 kg to 281 ± 83 kg, P = 0.001). Strong associations were observed between LBM and Hbmass and V̇o2peak (r2 = 0.88-0.90), entailing sex differences in Hbmass and V̇o2peak. Normalizing V̇o2peak to LBM reduced the sex difference to ∼10%, aligning with the sex difference in Hbmass·LBM-1. Strength training successfully increased Hbmass and V̇o2peak in elite female and male rowers, without an additional effect from increased training volume. Moreover, sex differences in V̇o2peak were mainly explained by differences in LBM, but likely also by differences in Hbmass·LBM-1.NEW & NOTEWORTHY This study in female and male rowers demonstrates that hemoglobin mass (Hbmass), V̇o2peak, and muscle strength increases with 8 wk of heavy strength training and that this response is not different between conventional (3 × 10 repetitions) and high-volume strength training (10 × 10 repetitions). Moreover, female rowers exhibited less hemoglobin per kilogram of lean body mass compared with their male counterparts, which likely contributes to sex differences in V̇o2peak and rowing performance.

Heavy Lifting Strength Training In Head And Neck Cancer Survivors (The Lifting Trial)

Heavy Lifting Strength Training In Head And Neck Cancer Survivors (The Lifting Trial)

Feasibility and safety of Heavy Lifting Strength Training in Head and Neck Cancer survivors post-surgical neck dissection (the LIFTING trial).

Light-to-moderate intensity strength training (LMST) improves muscular strength, physical functioning, and some side effects in head and neck cancer survivors (HNCS). Heavy lifting strength training (HLST) may further improve these outcomes; however, it has not been studied in HNCS. The primary aim of the LIFTING trial was to examine the feasibility and safety of a HLST program in HNCS ≥1-year post-surgical neck dissection. In this single-arm feasibility study, HNCS were asked to complete a twice weekly, 12-week, supervised HLST program, gradually progressing to lifting heavy loads of 80-90% of 1 repetition maximum (1RM) for barbell squat, bench press, and deadlift. The feasibility outcomes included recruitment rate, 1RM completion rate, program adherence, barriers, and motivation. The preliminary efficacy outcomes included changes in upper and lower body strength. Nine HNCS were recruited over an 8-month period during the COVID-19 pandemic. All 9 (100%) completed the 1RM tests and successfully progressed to heavy loads at approximately 5 weeks. The median attendance was 95.8% (range 71-100%), and few barriers were reported. Weight lifted increased for squat/leg press (median change: +34kg; 95% CI +25 to +47), bench press (median change: +6kg; 95% CI +2 to +10), and deadlift (median change: +12kg; 95% CI +7 to +24). No adverse events were reported and participants were motivated to continue HLST after the study. HLST appears feasible and safe for HNCS and may result in meaningful improvements in muscular strength. Future research should consider additional recruitment strategies and compare HLST to LMST in this understudied survivor population. NCT04554667.

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.

Modeling Match Performance in Elite Volleyball Players: Importance of Jump Load and Strength Training Characteristics.

In this study, we investigated the relationships between training load, perceived wellness and match performance in professional volleyball by applying the machine learning techniques XGBoost, random forest regression and subgroup discovery. Physical load data were obtained by manually logging all physical activities and using wearable sensors. Daily wellness of players was monitored using questionnaires. Match performance was derived from annotated actions by a video scout during matches. We identified conditions of predictor variables that related to attack and pass performance (p < 0.05). Better attack performance is related to heavy weights of lower-body strength training exercises in the preceding four weeks. However, worse attack performance is linked to large variations in weights of full-body strength training exercises, excessively heavy upper-body strength training, low jump heights and small variations in the number of high jumps in the four weeks prior to competition. Lower passing performance was associated with small variations in the number of high jumps in the preceding week and an excessive amount of high jumps performed, on average, in the two weeks prior to competition. Differences in findings with respect to passing and attack performance suggest that elite volleyball players can improve their performance if training schedules are adapted to the position of a player.

Blood flow restriction added to usual care exercise in patients with early weight bearing restrictions after cartilage or meniscus repair in the knee joint: a feasibility study

PurposeBlood flow restriction – low load strength training (BFR-LLST) is theoretically superior to traditional heavy strength training when rehabilitating patients who cannot heavily load tissues following surgery. The main purpose of this study was to examine the feasibility of BFR-LLST added to usual care exercise early after cartilage or meniscus repair in the knee joint.MethodsWe included 42 patients with cartilage (n = 21) or meniscus repair (n = 21) of the knee joint. They attended 9 weeks of BFR-LLST added to a usual care exercise program at an outpatient rehabilitation center. Outcome measures were assessed at different time points from four (baseline) to 26 weeks postoperatively and included adherence, harms, knee joint and thigh pain, perceived exertion, thigh circumference (muscle size proxy), isometric knee-extension strength, self-reported disability and quality of life.ResultsOn average, patients with cartilage or meniscus repair completed > 84% of the total BFR-LLST supervised sessions. Thirty-eight patients reported 146 adverse events of which none were considered serious. No decrease in thigh circumference or exacerbation of knee joint or quadriceps muscle pain of the operated leg was found in either group during the intervention period.ConclusionsBFR-LLST added to usual care exercise initiated early after cartilage or meniscus repair seems feasible and may prevent disuse thigh muscle atrophy during a period of weight bearing restrictions. Harms were reported, but no serious adverse events were found. Our findings are promising but need replication using a RCT-design.Trial registrationNCT03371901, preprint (open access): https://www.medrxiv.org/content/10.1101/2022.03.31.22272398v1

Concurrent complex and endurance training for recreational marathon runners: Effects on neuromuscular and running performance

Marathon performance is influenced by factors such as aerobic capacity and those related to neuromuscular function. Complex training (CPX) is a multicomponent training method, wherein heavy strength and plyometric exercises alternate within a single session and is an effective method to improve neuromuscular adaptations. This study compared the effects of CPX, heavy strength training (HST) and endurance-strength (EST) combined with running endurance training on neuromuscular adaptations and running performance in 38 recreational marathoners (age:31.4 ± 3.8 years, VO2max:57.6 ± 6.8 ml·kg−1·min−1). Athletes were allocated in 3 groups: CPX, HST and EST and were tested for one maximum repetition strength (1RM), squat jump and countermovement jumps (SJ, CMJ), leg press (LP) concentric and eccentric strength, running economy (RE) and velocity at VO2max (vVO2max) before and after the 6-week intervention. CPX and HST were performed 2 times per week in conjunction with the running endurance training. RE and vVO2max improved in CPX and HST groups (p < 0.01, RE: −5% to −6.4%, vVO2max: 5.7% and 4.2%, respectively) with no change in EST. Similarly, all neuromuscular performance indicators improved in CPX and HST (p < 0.0167, 1RM strength:19.7% to 25.1%, SJ and CMJ: 5.3% to 11.6%, LP concentric and eccentric strength: 5.5% to 18.0%). In summary, 6-week of concurrent CPX or HST and endurance training resulted in similar improvement in maximum strength, RE, and vVO2max. Importantly, both CPX and HST training resulted in greater improvements in eccentric strength and RE compared to EST that performed concurrent endurance-strength and endurance training.

Maintenance of muscle strength following a one-year resistance training program in older adults.

Muscle mass, strength and function declines with advancing age. Strength training (ST) improves these parameters in older adults, but the gains often disappear after completion of a short-term intervention. The purpose of the present study was to investigate muscle mass, -strength and -function one year after the completion of a successful long-term (12months) supervised ST program in older adults. Men and women (n=419, age: 62-70years) completed one year of supervised heavy resistance training (HRT, n=143) or moderate intensity resistance training (MIT, n=144) and were compared to a non-exercising control group (CON, n=132). At 1-year follow-up, 398 participants returned for measurements of muscle power, -strength and -mass, physical function, body composition, hippocampus volume and physical/mental well-being. The results were compared to pre-training (baseline) and post-training (1-year) values. Further, the participants from the two previous training groups (HRT+MIT, n=265) were divided into 1) those who on their own continued the ST program (>9months) the year after completion of the supervised ST program (CONTIN, n=65) and 2) those who stopped during the follow-up year (<9months) (STOP, n=200). Out of all the improvements obtained after the 1-year training intervention, only knee extensor muscle strength in HRT was preserved at 1-year follow-up (p<0.0001), where muscle strength was 7% higher than baseline. Additionally, the decrease in muscle strength over the second year was lower in CONTIN than in STOP with decreases of 1% and 6%, respectively (p<0.05). Only in CONTIN was the muscle strength still higher at 1-year follow-up compared with baseline with a 14% increase (p<0.0001). The heavy strength training induced increase in whole-body lean mass was erased at 1-year follow-up. However, there was a tendency for maintenance of the cross-sectional area of m. vastus lateralis from baseline to 1-year follow-up in HRT compared with CON (p=0.06). Waist circumference decreased further over the second year in CONTIN, whereas it increased in STOP (p<0.05). Even though long-term strength training effectively improved muscle function and other health parameters in older adults, only knee extensor muscle strength was preserved one year after completion of heavy (but not moderate intensity) resistance training. Continuation of strength training resulted in better maintenance of muscle strength and health, which indicates that it is required to continue with physical activity to benefit from the long-term effects of strength training upon muscle function and health in older men and women.

Caffeine Increases Vertical Jumping Height in Young Trained Males Before But Not After a Maximal Effort Strength Training Session

The aim of the present study was to investigate the effect of caffeine on vertical jumping height in rested condition and after a heavy strength training session. Six well-trained young males with experience in jump and strength training were included in this double-blinded, randomised study with cross-over design. Caffeine (3 mg/kg body weight) or placebo were ingested 45 min prior to the jump tests. Jumping was performed on a force platform and vertical jumping height was calculated. After a standardized warm up, participants performed jumping series consisting of three maximal jumps with 30 s rest between jumps followed by five maximal jumps with 7 s rest between jumps. The participants performed a heavy strength training of the leg muscles (leg press: 3 × 15 reps) and the jumping series was repeated immediately after (30 s), and after 5 min and 15 min recovery. Caffeine increased the maximal vertical counter movement jump height (P ≤ 0.05) and mean value of the 5-jump sequence prior to the strength training. Caffeine increased jump height by 2.2 cm ± 0.5 cm at the first jump. Blood lactate after the strength training increased to 6.97 ± 1.20 and 7.77 ± 0.54 mmol/L in PLA and CAF, respectively (P = 0.19). The jump height was reduced by 8 cm after the strength training. There were no differences in jump height after ingestion of caffeine or placebo immediately after the strength training session or in the recovery period, but blood lactate in the recovery period was higher in CAF compared to PLA (ANOVA; P < 0.05). Conclusion: Caffeine increased the vertical jump height in the resting state. However, after a maximal effort strength training session the positive effect of caffeine was no longer significant.

Whole-Body Vibration as a Warm-up Before Exercise-Induced Muscle Damage on Symptoms of Delayed-Onset Muscle Soreness in Trained Subjects

Magoffin, RD, Parcell, AC, Hyldahl, RD, Fellingham, GW, Hopkins, JT, and Feland, JB. Whole-body vibration as a warm-up before exercise-induced muscle damage on symptoms of delayed-onset muscle soreness in trained subjects. J Strength Cond Res 34(4): 1123-1132, 2020-There is no clear scientific evidence that whole-body vibration (WBV) used as a warm-up before performing eccentric exercise mitigates delayed-onset muscle soreness (DOMS) and speeds strength loss recovery. These benefits were observed primarily in nonresistance-trained individuals. The aim of this study was to determine whether WBV could mitigate soreness and expedite strength recovery for resistance-trained individuals when used as a warm-up before eccentric exercise. Thirty resistance-trained males completed 300 maximal eccentric contractions of the quadriceps after warming up with (WBV) or without (CON) WBV. Both CON and WBV experienced significant isometric (26.3 and 30.2%, respectively) and dynamic (50.9 and 46.4%, respectively) strength loss immediately after exercise. Isometric strength was significantly depressed after 24 hours in the CON group (8.2% p < 0.02), but not in the WBV group (5.9% p = 0.7). Isometric strength was no longer significantly depressed after 48 hours in the CON group (6.1% p < 0.07) or the WBV group (4.1% p = 0.20). Dynamic strength was significantly decreased in both the CON and WBV groups at 24 hours (17.7% p < 0.001 and 15.5% p < 0.001, respectively) and 48 hours (17.1% p < 0.01 and 13.6% p < 0.002), but only significant for the CON at 1 week after exercise (8.6% p = 0.05). Pain as measured by a visual analog scale was significant in both groups at 24 and 48 hours after exercise, but WBV experienced significantly less soreness than the CON group after 24 hours (28 vs. 46 mm p < 0.01, respectively) and 48 hours (38 vs. 50 mm p < 0.01). Pain pressure threshold increased significantly in both groups, but there was no difference between groups. These results suggest the use of WBV before eccentric exercise mildly mitigates DOMS in trained individuals. Application of WBV can function as a quick mode of warm-up before resistance training and can decrease pain perception from DOMS. This may be beneficial to athletes undergoing a heavy strength training phase where DOMS is likely.

The Application of Heavy Strength Training in Relative Energy Deficiency in Sport

A combination of high levels of physical activity, low sex hormone concentrations and subsequent low bone mineral density is commonplace in athletic populations. Low bone mineral density can lead to an increased risk of stress reactions or fractures, which can significantly reduce sport participation time. The use of heavy strength training has been effective at increasing bone mineral density in older, frail osteoporotic populations, and there is evidence that it would also be effective in athletic populations with low bone density. In addition to potentially reducing the risk of stress reactions and fractures, heavy strength training may be beneficial for endurance performance, including when being used as a replacement for some of the endurance activities. Thus, individuals exhibiting symptoms associated with the Female Athlete Triad, the Exercise Hypogondal Male Condition or Relative Energy Deficiency in Sports should consider implementing heavy strength training as part of their exercise regimen.

Comparison of Short-Sprint and Heavy Strength Training on Cycling Performance

PurposeTo compare the effects of short-sprint training (SST) and heavy-strength training (HST) following a 4-week strength-training period on sprint and endurance capacities in well-trained cyclists.MethodsTwenty-eight competitive cyclists (age 29 ± 6 years) with maximal oxygen uptake () of 61.1 ± 5.9 mL⋅min–1⋅kg–1 participated. After a 4-weeks preparation strength-training period, the participants were randomized to add either HST or SST to their usual endurance training for the subsequent 6 weeks. Body composition, and power output at blood lactate concentration ([La–]) of 4 mmol⋅L–1, as well as a 100 min cycling test including 6 and 30-s sprints, 60 min cycling at [La–] of 2 mmol⋅L–1 and 5-min all-out cycling were performed before the 4-week preparation strength-training period, and before and after the 6-week intervention period. In addition, 1 repetition maximum (RM) in half-squat and 55-m maximal sprints on the cyclists’ own bikes were measured before and after the 6-week intervention.ResultsSST was superior to HST in 6-s sprint performance, both in a fresh state (4.7 ± 2.6% vs. 1.1 ± 3.5%) and after prolong cycling (6.1 ± 1.8% vs. 1.8 ± 4.2%), in 30-s sprint (3.7 ± 2.8% vs. 1.3 ± 2.5%) and in 55-m seated sprint on own bike (4.3 ± 2.1% vs. 0.2 ± 1.8%) (all p < 0.002). HST induced a larger 1RM improvement in the half-squat test than SST (9.3 ± 3.6% vs. −3.9 ± 3.8%; p < 0.001). No group differences were revealed in the 5-min all-out test, , power output at 4 mmol⋅L–1 [La–], or in gross efficiency.ConclusionSST led to a greater increase in average and peak power output on all sprint tests compared to HST, whereas HST led to a greater increase in maximal strength. No group differences were found in relative changes in endurance capacities. Altogether, our results show a high degree of specificity in the adaptations of both SST and HST.

Anatomical and Neuromuscular Determinants of Strength Change in Previously Untrained Men Following Heavy Strength Training.

This study examined whether changes in strength following a moderate-duration strength training program were associated with changes in specific combinations of anatomical and neuromuscular variables. 36 men (18–40 y) completed 10 weeks of lower-limb heavy resistance (6-RM) strength training. Measurements included cross-sectional area (CSA), fascicle length (lf) and fascicle angle (θf) from proximal, middle and distal regions of the four quadriceps components; agonist (EMG:M), antagonist (EMG) muscle activities and percent voluntary quadriceps activation (%VA; interpolated twitch technique); patellar tendon moment arm distance; and maximal isometric, concentric and eccentric (60° s–1) torque. Multiple regression models were developed to quantify the relationship between the change in maximum torque and the changes in combinations of anatomical and neuromuscular variables. The best model for each contraction mode was determined using Akaike’s Information Criterion (AICc), an information-theoretic approach for model selection. Strength increased significantly following training (mean range = 12.5–17.2%), and moderate relationships were observed between modeled data (using best-fit prediction models) and the change in torque for each contraction mode. The change in isometric torque was best (although weakly) predicted by the linear combination of the change in proximal-region vastus lateralis (VL) CSA and fascicle angle (R2 = 0.27, p < 0.05; AICcwi = 0.52, i.e., the probability the model would be selected as the “best model”). The models best predicting the change in concentric and eccentric torque both included the combination of the change in quadriceps (i.e., mean of all muscles) EMG:M and the change in vastus intermedius fascicle angle combined with either a change in proximal-region VL (R2 = 0.40, p < 0.001; AICcwi = 0.15) or whole quadriceps (R2 = 0.41, p < 0.001; AICcwi = 0.30) CSA (concentric and eccentric, respectively). Models incorporating the change in proximal CSA typically received substantial support (AICC < 2) for concentric torque prediction models, and the change in % VA and pre-training moment arm distance had substantial support for use in eccentric torque prediction models. In conclusion, adaptations varied between individuals, however strength training programs targeted to improve a group of variables that particularly includes agonist muscle activation might yield the greatest improvements in concentric and eccentric knee extension strength, whereas proximal muscle size and fascicle angle appear most important for isometric torque improvements.

The Effect of Self-Paced and Prescribed Inter-Set Rest Strategies on Performance in Strength Training.

To assess pacing strategies using prescribed and self-selected inter-set rest periods and their influence on performance in strength trained athletes. Sixteen strength-trained male athletes completed three randomised heavy-strength training sessions (five sets, five repetitions) with different inter-set rest periods. The inter-set rest periods were: 3 minute (3MIN), 5 minute (5MIN) and Self-Selected (SS). Mechanical (power, velocity, work and displacement), surface muscle activity (sEMG) and subjective (Rating of Perceived Exertion -RPE) and readiness to lift (RTL) data were recorded for each set. SS condition inter-set rest periods increased from sets 1 to 4 (207.52s > 277.71 s; p=0.01). No differences in mechanical performance were shown between the different inter-set rest period conditions. Power output (210 W; 8.03%) and velocity (0.03 m.s-1; 6.73%) decreased as sets progressed for all conditions (p<0.001) from set 1 to set 5. No differences in sEMG activity between conditions were shown, however vastus medialis sEMG decreased as the sets progressed for each condition (1.75%; p=0.005). All conditions showed increases in RPE as sets progressed (set 1: 6.1; set 5: 7.9) (p<0.001). Participants reported greater readiness to lift in the 5MIN condition (7.81) compared to the 3MIN (7.09) and SS (7.20) conditions (p<0.001). Self-selecting inter-set rest periods does not significantly change performance compared to 3MIN and 5 MIN conditions.. Given the opportunity, athletes will vary their inter-set rest periods to complete multiple sets of heavy strength training. Self-selection of inter-set rest periods may be a feasible alternative to prescribed inter-set rest periods.

Effects of complex training versus heavy resistance training on neuromuscular adaptation, running economy and 5-km performance in well-trained distance runners.

BackgroundRecently, much attention has been paid to the role of neuromuscular function in long-distance running performance. Complex Training (CT) is a combination training method that alternates between performing heavy resistance exercises and plyometric exercises within one single session, resulting in great improvement in neuromuscular adaptation. The purpose of this study was to compare the effect of CT vs. heavy resistance training (HRT) on strength and power indicators, running economy (RE), and 5-km performance in well-trained male distance runners.MethodsTwenty-eight well-trained male distance runners (19–23 years old, VO2max:65.78 ± 4.99 ml.kg−1.min−1) performed one pre-test consisting of: maximum strength (1RM), counter movement jump (CMJ) height, peak power, a drop jump (DJ), and RE assessments, and blood lactate concentration (BLa) measurement at the speeds from 12–16 km.h−1, a 50-m sprint, and a 5-km running performance test. They were then divided into 3 groups: complex training group (CT, n = 10), that performed complex training and endurance training; heavy resistance training group (HRT, n = 9) that performed heavy strength training and endurance training; and control group (CON, n = 9) that performed strength-endurance training and endurance training. After the 8 weeks training intervention, all participants completed a post-test to investigate the training effects on the parameters measured.ResultsAfter training intervention, both the CT and HRT groups had improvements in: 1RM strength (16.88%, p < 0.001; 18.80%, p < 0.001, respectively), CMJ height (11.28%, p < 0.001; 8.96%, p < 0.001, respectively), 14 km.h−1RE (−7.68%, p < 0.001; −4.89%, p = 0.009, respectively), 50-m sprints (−2.26%, p = 0.003; −2.14%, p = 0.007, respectively) and 5-km running performance (−2.80%, p < 0.001; −2.09%, p < 0.001, respectively). The CON group did not show these improvements. All three training groups showed improvement in the 12 km.h−1RE (p ≤ 0.01). Only the CT group exhibited increases in DJ height (12.94%, p < 0.001), reactive strength index (19.99%, p < 0.001), 16 km.h−1 RE (−7.38%, p < 0.001), and a reduction of BLa concentrations at the speed of 16 km.h−1 (−40.80%, p < 0.001) between pre- and post-tests.ConclusionThis study demonstrated that CT can enhance 1RM strength, CMJ height, 12 and 14 km.h−1REs, 50-m sprints and 5-km running performances in well-trained male distance runners and may be superior to HRT for the development of reactive strength and 16 km.h−1RE, and reduction of BLa concentrations at speed of 16 km.h−1. Young male distance runners could integrate CT into their programs to improve the running performance.

Strength Training in Long-Distance Triathletes: Barriers and Characteristics.

Luckin, KM, Badenhorst, CE, Cripps, AJ, Landers, GJ, Merrells, RJ, Bulsara, MK, and Hoyne, GF. Strength training in long-distance triathletes: Barriers and characteristics. J Strength Cond Res 35(2): 495-502, 2021-The purpose of this investigation was to identify perceived and physical barriers toward the completion of concurrent strength training and endurance training in long-distance triathletes. Three hundred ninety long-distance triathletes (224 women, 166 men; age [y]: 39 ± 10) completed a 68-question self-administered, semiquantitative survey that assessed endurance and strength training characteristics, experience in triathlon, and perceived barriers regarding the completion of strength training. Mean training hours per week was 14.92 ± 5.25, with 54.6% reporting participation in strength training. Heavy strength training was the most commonly reported (39.4%), with significantly more men completing this form of strength training (p < 0.001). Results from subjects who did not complete strength training indicated that perceived time constraints (53.1%) in addition to lack of knowledge on exercise progression and form (52.5%) are prominent perceived barriers to strength training completion. Identification of the barriers perceived by long-distance triathletes that prevent them from completing concurrent strength training and endurance training may be useful for coaches, athletes, and sports scientists who seek to incorporate strength training for injury prevention and performance improvement.

Power Production and Biochemical Markers of Metabolic Stress and Muscle Damage Following a Single Bout of Short-Sprint and Heavy Strength Exercise in Well-Trained Cyclists

Purpose: Although strength and sprint training are widely used methods in competitive cycling, no previous studies have compared the acute responses and recovery rates following such sessions among highly trained cyclists. The primary aim of the current study was to compare power production and biochemical markers of metabolic stress and muscle damage following a session of heavy strength (HS) and short-sprint training (SS).Methods: Eleven well-trained male cyclists (18 ± 2 years with maximal oxygen uptake of 67.2 ± 5.0 mL·kg−1·min−1) completed one HS session and one SS session in a randomized order, separated by 48 h. Power production and biochemical variables were measured at baseline and at different time points during the first 45 h post exercise.Results: Lactate and human growth hormone were higher 5 min, 30 min and 1 h post the SS compared to the HS session (all p ≤ 0.019). Myoglobin was higher following the HS than the SS session 5 min, 30 min and 1 h post exercise (all p ≤ 0.005), while creatine kinase (CK) was higher following the HS session 21 and 45 h post exercise (p ≤ 0.038). Counter movement jump and power production during 4 sec sprint returned to baseline levels at 23 and 47 h with no difference between the HS and SS session, whereas the delayed muscle soreness score was higher 45 h following the HS compared to the SS session (p = 0.010).Conclusion: Our findings indicate that SS training provides greater metabolic stress than HS training, whereas HS training leads to more muscle damage compared to that caused by SS training. The ability to produce power remained back to baseline already 23 h after both training sessions, indicating maintained performance levels although higher CK level and muscle soreness were present 45 h post the HS training session.

Comparing the effects of two distinct eccentric modalities to traditional resistance training in resistance trained, higher functioning older adults

BackgroundThe effects of eccentric resistance exercise are of interest in the older adult cohort, but to our knowledge, there is no research on the relative effects of different eccentric modalities on a range of outcomes in higher functioning, resistance trained older adults. Methods33 resistance-trained older adults (aged 67±4.5years) were randomized into one of three supervised training groups: traditional (TRE), eccentric only (ERE) or eccentrically biased resistance exercise (EBRE) on a 45°, plate-loaded leg press machine. Participants trained twice per week with maximal strength, functional capacity, body composition and blood biomarkers measured before and after the eight-week intervention. ResultsBoth eccentric and concentric strength, and important functional tasks for independent living significantly improved independent of group. Body composition and blood biomarkers were found to significantly improve in the EBRE group only however, no statistical differences were found between groups. ConclusionCompared to traditional resistance training, the two eccentric modalities investigated here were equally effective for improvements in maximum muscular strength, functional capacity, body composition and metabolic biomarkers. When training the resistance trained older adult, very heavy isoinertial external loads (at least 70% of one repetition maximum) are effective irrespective of contraction mode. With heavy strength training, resistance trained older adults can continue to expect improvements in health and function.

A Scientific Approach to Improve Physiological Capacity of an Elite Cyclist.

Previous studies in endurance athletes have indicated that block periodization (BP) can be a good alternative to the more traditional organization of training despite the fact that the total volume and intensity of the training are similar. However, these studies usually last only 4-12wk. The aim of the present single-case study was to investigate the consequences of 58wk with systematic BP of low-intensity training (LIT), moderate-intensity training (MIT), and high-intensity interval training (HIT) including incorporation of heavy strength training. It is important that a maintenance stimulus on the nonprioritized training modalities was added in the different training blocks. Performance-related variables were tested regularly during the intervention. The studied cyclist started with a maximal oxygen uptake (VO2max) of 73.8mL · kg-1 · min-1, peak aerobic power (Wmax) of 6.14W/kg, and a power output at 3mmol/L blood lactate concentration (Power3la-) of 3.6W/kg. Total training volume during the 58-wk intervention was 678h, of which 452h were LIT (67%), 124h were MIT (18%), 69h were HIT (10%), and 34h were heavy strength training (5%). The weekly training volume had a large range depending on the focus of the training block. After the intervention the cyclist's VO2max was 87mL · kg-1 · min-1, Wmax was 7.35W/kg, and Power3la- was 4.9W/kg. This single case indicates that the present training program can be a good alternative to the more traditional organization of long-term training of endurance athletes. However, a general recommendation cannot be given based on this single-case study.