In-Season Resistance Training Research Articles

Effectiveness of an Individualized Training Based on Dynamic Strength Index on Sprinting, Jumping and Change of Direction Performance in Basketball Players: A Randomized Controlled Trial.

The dynamic strength index (DSI) is calculated as the ratio between countermovement jump (CMJ) peak force and isometric mid-thigh pull (IMTP) peak force and is said to inform whether ballistic or strength training is warranted for a given athlete. This study assessed the impact of an individualized in-season resistance training program, guided by DSI on basketball players' physical performance. Forty-three elite players (19.4 ± 2.9 years; 1.97 ± 0.08 cm; 89.1 ± 9.5 kg) were divided into an intervention group (IG) (27 players) and a control group (CG) (16 players). The IG was further split based on DSI into a ballistic group (DSI ≤ 0.90, 11 players) and a strength group (DSI > 0.90, 16 players). Over five weeks, participants underwent two weekly resistance sessions, with the IG following a DSI-based program and the CG a standard program. Performance was measured pre- and post-intervention through 20-m sprints, 505 change of direction test, CMJ, and IMTP. There were statistically significant improvements in the IG, notably in sprint times (η2 = 0.12-0.21, p < 0.05) and 505 test (η2 = 0.15-0.16, p < 0.05), predominantly in the strength group. The CG's performance was either unchanged or declined for different variables. Our results suggest that DSI-guided training effectively enhances basketball players' physical performance within a competitive season.

Effect of Extreme Volume-Load Differences for a Single Unilateral Exercise During In-Season Resistance Training on Measures of Bilateral Strength, Power, and Speed in Collegiate American Football Players.

Crawley, K, Adams, KJ, DeBeliso, M, and Lawrence, MM. Effect of Extreme Volume-Load Differences for a Single Unilateral Exercise During In-Season Resistance Training on Measures of Bilateral Strength, Power, and Speed in Collegiate American Football Players. J Strength Cond Res XX(X): 000-000, 2023-This study examined the impact extreme volume-load differences for a single weekly exercise, when all other exercises' volume loads were similar, would have on American football performance variables after in-season resistance training (RT). Twenty male National Collegiate Athletic Association (NCAA) American footballers (18-23 years, 98.4 ± 19.3 kg) were randomly assigned to an extreme high-volume low-intensity (EHVLI; n = 11) group or a low-volume high-intensity (LVHI; n = 9) group. Subjects performed the same evidence-based RT exercises and volume loads for 8 weeks thrice weekly, with the only differences being once weekly unilateral reverse dumbbell lunge (EHVLI) or unilateral Hatfield safety bar back squat (LVHI) exercises performed with different volume loads. Performance variables were assessed 1 week before (PRE) and after (POST) 8 weeks of RT. A 2-way analysis of variance with repeated measures and the Sidak post hoc test were used (p < 0.05). Extreme high-volume low-intensity had no significant (p > 0.05) PRE-to-POST RT changes in muscular strength in 1 repetition maximum (251.8 ± 48.7 to 274.6 ± 61.3 kg) or power in vertical jump (79.2 ± 8.8 to 78.2 ± 10.8 cm). Conversely, LVHI had significant (p < 0.05) PRE-to-POST RT improvements in strength (249.2 ± 54.4 to 284.1 ± 55.0 kg) and power (72.8 ± 11.4 to 76.3 ± 10.0 cm). Furthermore, LVHI vs. EHVLI displayed significantly greater percentage difference increases from PRE values in muscular power (6.7% ± 7.2 vs. -1.3% ± 6.0, respectively), with no significant differences between groups (LVHI vs. EHVLI) in muscular strength (8.8% ± 3.1 vs. 6.7% ± 8.0, respectively) and 10-yard acceleration (2.2% ± 5.6 vs. 3.2% ± 5.6, respectively). For in-season RT of strength and power in collegiate American football players, all exercises performed should use evidence-based volume loads to optimize adaptations because a single exercise performed with extreme volume load may limit muscular strength and power development.

Comparing autoregulatory progressive resistance exercise and velocity-based resistance training on jump performance in college badminton athletes.

Jumping ability has been identified as a key factor that influences the performance of badminton athletes. Autoregulatory progressive resistance exercise (APRE) and velocity-based resistance training (VBRT) are commonly used approaches to enhance muscle strength and have been shown to accurately monitor the development of explosive power to improve jumping ability. This study aims to investigate the effects of APRE and VBRT on badminton athletes' jumping ability and to provide practical insights into improving their jumping performance during competitions. Upon completing familiarization and pretesting, 18 badminton athletes were included and completed the training intervention (age, 21.4 ± 1.4 years; stature, 170.1 ± 7.3 cm; body mass, 65.9 ± 12 kg); they were randomly divided into the APRE group (n = 9) and VBRT group (n = 9). Jumping performance was assessed during the countermovement jump (CMJ), squat jump (SJ), and drop jump (DJ) via SmartJump, with CMJ 's and SJ's jump height, eccentric utilization ratio (EUR), and reactive strength index (RSI). All participants then completed a 4-week in-season resistance training intervention. (1) The results of the within-group indicated that only the CMJ (pre: 41.56 ± 7.84 vs post: 43.57 ± 7.85, p < 0.05) of the APRE group had significant differences, whereas the SJ, EUR, and RSI were not significantly different (p > 0.05). (2) The results of the intergroups revealed that all indicators had no significant differences (p > 0.05), but APRE had a moderate effect size on the improvement of the CMJ (η2 = 0.244) and EUR (η2 = 0.068) when compared with VBRT. The results showed that, compared to VBRT, APRE can effectively improve the performance of the reactive athletes' lower limb explosive power in the CMJ in a shorter period of time. The findings indicate that APRE may be useful for coaches seeking to improve the CMJ performance of athletes in the short term.

Strength and Power Performance Changes During an In-Season Resistance Training Program in Elite Futsal Players: A Case Study.

In this study, we aimed to analyze (i) the strength and power changes after resistance training (RT) in elite futsal players, and (ii) the associations between the session rate of perceived exertion (sRPE) and perceived total quality recovery (TQR), and the sRPE and TQR with the volume load of the RT program. Ten elite futsal players (24.8 ± 5.4 years; 76.2 ± 7.1 kg; 1.77 ± 0.05 m) performed an in-season 8-week RT program twice per week. RT consisted of 2-3 sets x 3-6 reps at 45-65% of one-repetition maximum (1RM) with maximal velocities in the full squat and complementary exercises with the same volume. We assessed the TQR before every session, while the sRPE was calculated after each RT session. One week before and after the intervention, we measured the countermovement jump (CMJ) height, isometric hip adduction strength (IHAS), 1RM, and peak power (PP) in the full squat progressive loading test. After the 8-week training program, there was a significant improvement in most outcomes, yet the gains (%Δ) remained below the minimal detectable change (MDC), except for IHAS (CMJ: p < 0.05, %Δ = 6.7, MDC% = 7.2; IHAS: p < 0.001, %Δ = 19.1, MDC% = 14.6; 1RM: p > 0.05, %Δ = 9.2, MDC% = 21.5; PP: p < 0.05; %Δ = 14.4, MDC% = 22.4). We also found a significant negative correlation between TQR and the sRPE (r = -0.45, p < 0.001). Our data suggest that RT based on low-volume and low-to-moderate loads may not produce a sufficient stimulus to induce meaningful dynamic strength and power gains in elite futsal players, although it improves isometric strength. Furthermore, monitoring TQR before sessions may show coaches how the elite futsal player will perceive the session's intensity.

The Increased Effectiveness of Resistance Training on Unstable vs. Stable Surfaces on Selected Measures of Physical Performance in Young Male Soccer Players.

Sanchez-Sanchez, J, Raya-González, J, Ramirez-Campillo, R, Chaabene, H, Petisco, C, and Nakamura, FY. The increased effectiveness of resistance training on unstable vs. stable surfaces on selected measures of physical performance in young male soccer players. J Strength Cond Res 36(4): 888-894, 2022-To examine the effects of 10-week (2/wk) resistance training on stable vs. unstable surfaces on selected measures of physical performance in young male soccer players, national-level U19 players participated in this study. They were randomly allocated to an unstable resistance training group (uRT, n = 27) or a stable resistance training group (sRT, n = 28). Before and after the training, horizontal jumping with dominant (Hop D) and nondominant leg (Hop non-D), repeated sprint ability (RSA best time [RSAbest] and RSA mean time [RSAmean]), change-of-direction (COD) speed (Illinois COD test), and aerobic endurance (YoYo Intermittent Recovery Test Level 1 [YoYo IR1]) were assessed. To establish the effects of the interventions on the dependent variables, a 2 (group: uRT and sRT) × 2 (time: pre, post) analysis of variance with repeated measures on time was computed. A significant main effect of time was observed for Hop non-D, RSAbest, and RSAmean (p = 0.003-0.06, effect size [ES] = 0.06-0.15). Furthermore, significant group × time interactions were shown for RSAbest (p = 0.007, ES = 0.13) and RSAmean (p = 0.002, ES = 0.2). Post hoc analysis revealed significant pre- to post-training improvements for RSAbest (p = 0.002, ES = 0.35) and RSAmean (p = 0.0002, ES = 0.36) in the uRT. In the sRT, however, no significant pre-post performance changes were observed in RSAbest and RSAmean. In conclusion, 10 weeks of an in-season resistance training on unstable conditions in addition to regular soccer training was effective in improving repeated-sprint ability performance in youth male elite soccer players including maximal linear sprinting and the ability to perform repeated sprint.

Strength and Power Changes During an In-season Resistance Training Program for Male CIS Volleyball Players

Previous research has indicated that performing repetitions to failure at greater than 80% one repetition max (1 RM) one day per week using a non-­‐linear training program can maintain strength and power in many athletic populations. However, this finding has not been directly assessed in male university volleyball players. The purpose of this study was to determine if non-­‐linear training two days a week could maintain upper and lower body strength, and vertical jump power and height over the course of a competitive volleyball season, measured at three time points. Eleven trained Canadian Interuniversity Sport (CIS) male athletes were a part of a single training group which completed a maintenance program consisting of non-­‐linear training for 17 weeks. At each testing time point, the participants completed a bench press, squat, squat jump, countermovement jump, and three step jump and reach. We predicted that non-­‐linear resistance training of mixed intensities twice a week would allow players to maintain strength, vertical jump power, and vertical jump height. Results indicated that upper body strength can be maintained over the course of a competition period with non-­‐linear resistance training (p = 0.043). Scores for lower body strength, vertical jump squat jump power, vertical jump countermovement jump power, and vertical jump height increased over the course of the season (p's &lt; 0.001, 0.14, 0.181, and 0.006, respectively). Our results indicate that male volleyball players can benefit from non-­‐linear training to maintain or improve performance when training at &gt; 80% 1 RM to failure once a week during a competition season.

The Effects of an In-Season Resitance Program on Starters and Non-Starters in Elite Male Volleyball Players

The aim of this study was to investigate the changes in physical parameters produced during an in-season resistance training (RT) program and detraining phase in 12 top TVP competing in the elite Portuguese league. Moreover, differences in the adaptive responses between players who played most of the times (starters: S) and players that were mainly used as substitutes (non starters: NS) were analysed. This study indicated the absence of interactions for group (S or NS) by time effects for any of the tests, except for bench press. Here, S demonstrated superior upper body strength values after 12 weeks (p=0.025), indicating that both groups responded similarly to the training program. However, there were several main effects for time, showing significant improvements for the entire group of population. In conclusion, while no differences appear to exist in performance between starters and non-starters, it was shown that most performance variables for ST and NS can be improved with a comprehensive strength and conditioning program for TVP. Methods: Twelve elite healthy male TVP voluntarily participated to the study. We utilized a top Volleyball squad from Portuguese I National elite division who were as a team ranked in the top 5. We monitored the squad throughout a 12- week competitive in-season consisting of 14 games using a longitudinal study design. Apart from normal technical/tactical practice sessions (2-3 hours per day) and weekend competitions, all underwent 12 weeks of RT program. Upper and lower body maximal dynamic strength, jump and ball throw distance were tested at three intervals: before the experimental period (T1) and after the 12-week experimental period (T12). Results: Of the grate interest of this research was the lack of any interactions for group (S or NS) by time effects for any of the tests, except for bench press. Here, S demonstrated superior upper body strength values after 12 weeks (p=0.025), indicating that both groups responded similarly to the training program. However, there were several main effects for time, showing significant improvements for the entire group of population. Discussion: The potentially greater competitive stress placed on the S, and the differential physiological and performance effects related to S or NS status have not been clarified in prior sports research, especially in regard to volleyball players (3). The present study found opposite results compared to those observed by Fry et al. (3). It is difficult to compare the results because they differ markedly in a number of factors, including gender, participant's experience, and player's level. Another factor that could possibly contribute to the different outcomes between previous investigations (present study and Fry et al. (3)) with respect to the relationships between testing periods (off season versus in-season).The combination of a RT and volleyball training resulted in larger improvements in both groups. Thus, while no differences appear to exist in performance between starters and non-starters, it was shown that most performance variables for ST and NST can be improved with a comprehensive strength and conditioning program for top volleyball players.

The Effects of Resistance Training on Explosive Strength Indicators in Adolescent Basketball Players

The purpose of this study was to assess the effects of a lower- and upper-body 10-week in-season resistance training program on explosive strength development in young basketball players. Twenty-five adolescent male athletes, aged 14-15 years old, were randomly assigned to an experimental group (EG; n = 15) and a control group (CG; n = 10). The subjects were assessed at baseline and after training for squat jump (SJ), countermovement jump (CMJ), Abalakov test, drop jump, and seated medicine ball throw (MBT). The EG showed significant increases (p < 0.05) in all the variable scores. Conversely, the CG significantly decreased (p < 0.05) in SJ, CMJ, and Abalakov test scores and significantly increased in the results of MBT test (p < 0.05). The groups were similar on pretest, but significant differences (p < 0.05) occurred on posttest in all the variables. The results of this study show that a 10-week in-season resistance training program with moderate volume and intensity loads increased vertical jump and MBT performance in adolescent male basketball players. Coaches should know that such a short resistance training program specifically designed for young basketball players induce increased explosivity levels, which are essential to a better basketball performance, with no extra overload on adolescents' skeletal muscle development.

Effects Of Resistance Training Volume And Whey Protein Supplementation On Lower-Body Strength And Muscle Cross-Sectional Area

Based on recent studies, it may be possible to use a reduced-volume resistance training program in conjunction with whey protein supplementation to achieve similar increases in strength and hypertrophy compared to traditional-volume resistance training without supplementation. To examine the effects of eight weeks of reduced-volume resistance training with whey protein supplementation versus traditional volume resistance training without supplementation on leg press strength (LPMAX) and thigh muscle cross-sectional area (mCSA) in collegeaged men. Twenty-two healthy, recreationally active men (mean ± SD age: 21.5 ± 3 yrs; height: 180 ± 7.1 cm; weight: 81.6 ± 13.8 kg) volunteered for LPMAX and mCSA testing before and after an 8-week resistance training intervention. LPMAX was determined using a standard one-repetition maximum (1-RM) protocol on a 45° hip sled, and mCSA at mid-thigh was assessed using a peripheral quantitative computed tomography scanner. Participants were randomly assigned to either the whey protein (WP) or control (CON) group. The CON group (n = 10) performed workouts with no supplementation 3 times per week at 80% of their LPMAX for 8 weeks, where week 1 consisted of 3 sets of 6 repetitions, week 2 was 4 sets of 6 repetitions, and weeks 3 - 8 were 5 sets of 6 repetitions. The WP group (n = 12) consumed a whey protein drink (20g polyethylene glycosylated whey protein concentrate, 7g leucine, and 200mg proteases) 30 minutes before and immediately after each training session and completed 1 set of 6 repetitions during week 1, 2 sets of 6 repetitions during week 2, and 3 sets of 6 repetitions during weeks 3 - 8. Resistance training volume was calculated as sets × repetitions × load (kg). An independent-samples t-test indicated that the volume of the CON group (mean ± SD = 144,215 ± 31,332) was 1.9 times greater than (p < 0.001) the volume of the WP group (75,552 ± 17,362). The two-way ANOVAs indicated 28% (WP) and 22% (CON) increases (p < 0.001) from pre- to post-training for LPMAX, while mCSA increased (p < 0.001) by 3.4% (WP) and 4.4% (CON). However, there were no interactions (p > 0.05) and no differences (p > 0.05) between the WP and CON groups at either pre- or post-training. These findings suggested that resistance training with 48% less volume plus whey protein supplementation for 8 weeks resulted in similar increases in leg press strength and thigh mCSA as a higher-volume resistance training program with no supplementation. These results demonstrated the general importance of nutritional strategies (i.e., protein timing) in conjunction with resistance training for increasing muscle strength and size. These findings may be particularly useful when resistance training volume must remain low, such as during injury rehabilitation and in-season resistance training mesocycles.

Down, But Not Out: In-Season Resistance Training for the Injured Collegiate Football Player

SUMMARY: COLLEGIATE FOOTBALL PLAYERS RISK AND OFTEN SUSTAIN INJURIES DURING THE COMPETITIVE FOOTBALL SEASON. ALTHOUGH INJURY MAY SIDELINE ATHLETES, IT DOES NOT HAVE TO ADVERSELY AFFECT THEIR PARTICIPATION IN THE IN-SEASON RESISTANCE TRAINING PROGRAM. IN FACT, STRENGTH TRAINING DURING THE REHABILITATION PHASE IS CRITICAL. INJURED ATHLETES WHO EFFICIENTLY USE TIME SPENT AWAY FROM TEAM PRACTICE AND COMPETITION, AND CONTINUE TO PREPARE FOR GAME DAY, WILL HAVE A MORE EFFECTIVE RETURN TO THE PLAYING FIELD

In-Season Resistance Training for Professional Male Volleyball Players

In-Season Resistance Training for Professional Male Volleyball Players

In-Season Resistance Training and Detraining in Professional Team Handball Players

The object of this study was to investigate the changes in physical parameters produced during an in-season resistance training (RT) and detraining (DT, or RT cessation) in 16 high level team handball players (THPs). Apart from normal practice sessions, THPs underwent 12 weeks of RT. Subjects performed 3 sets of 3-6 reps with a load of 70-85% concentric 1 repetition maximum bench press (1RMBP), 3 sets of 3-6 reps with a load of 70-95% of 4 repetition maximum parallel squats (4RMPS), plus vertical jumps and sprints. The 1RMBP, 4RMPS, speed over 30 m (S30), jump (countermovement jump height [CMJ]; CMJ with additional weights [20kg and 40kg], and ball throw velocity (BTv) were tested before the experimental period (T1), after 6 weeks (T2), and after the 12-week experimental period (T3). Immediately after these 12 weeks, THPs started a 7-week DT period, maintained normal practices. The CMJ and the BTv were the only parameters evaluated during DT. The most important gains (p < 0.001) in S30 were obtained between T1-T2 and T1-T3. The BTv improved significantly (p < 0.001) only between T1-T2 and T1-T3. The most relevant increases (p < 0.001) in jumping performance took place between T1-T2 and T1-T3. The 1RMBP showed significant increases (p < 0.001) only between T1-T2 and T1-T3. The 4RMPS increased significantly between all testing trials. After the DT, THPs showed no significant losses in CMJ performance. However, they declined significantly in BTv (p = 0.023). The results suggest that elite THPs can optimize important physical parameters over 12 weeks in-season and that 7 weeks of DT, although insufficient to produce significant decreases in CMJ, are sufficient to induce significant decreases in BTv. It is concluded that after RT cessation THPs reduced BTv performance.

In-Season Resistance Training for Professional Male Volleyball Players

summary Strength and power performance are two important factors for elite athletes. This paper provides strategies for strength and power development in professional male volleyball players.

CHANGES IN PHYSICAL FITNESS PARAMETERS DURING A COMPETITIVE FIELD HOCKEY SEASON

Competitive field hockey requires a substantial amount of muscular strength, speed, and cardiovascular endurance. It is unknown how these parameters of physical fitness change between preseason conditioning to postseason recovery. Therefore, Division III female field hockey athletes (n = 13) completed tests of muscular strength, body composition, and maximal oxygen uptake (VO2max) during each phase of their season. Muscular strength was assessed using 1 repetition maximum (RM) leg and bench press tests. Body composition was assessed by anthropometry (skinfolds [SKF]), circumferences ([CC]), and bioelectrical impedance analysis (BIA). Incremental treadmill testing was administered to assess VO2max. VO2max was unchanged during the season, although a trend (p > 0.05) was shown for a higher VO2max during and after the season vs. before the season. Upper- (10%) and lower-body strength (14%) decreased (p > 0.05) during the season. Percent body fat (%BF) from BIA, fat mass (FM) from CC, and body mass index (BMI) were significantly lower (p < 0.05) in-season and postseason vs. preseason. In conclusion, preseason training was effective in decreasing %BF and increasing VO2max, yet muscular strength was lost. Coaches should incorporate more rigorous in-season resistance training to prevent strength decrements. Moreover, these data support the superior levels of muscular strength and leanness in these athletes compared with age-matched peers.

Changes in Physical Fitness Parameters During a Competitive Field Hockey Season

Competitive field hockey requires a substantial amount of muscular strength, speed, and cardiovascular endurance. It is unknown how these parameters of physical fitness change between preseason conditioning to postseason recovery. Therefore, Division III female field hockey athletes (n = 13) completed tests of muscular strength, body composition, and maximal oxygen uptake (Vo(2)max) during each phase of their season. Muscular strength was assessed using 1 repetition maximum (RM) leg and bench press tests. Body composition was assessed by anthropometry (skinfolds [SKF]), circumferences ([CC]), and bioelectrical impedance analysis (BIA). Incremental treadmill testing was administered to assess Vo(2)max. Vo(2)max was unchanged during the season, although a trend (p > 0.05) was shown for a higher Vo(2)max during and after the season vs. before the season. Upper- (10%) and lower-body strength (14%) decreased (p > 0.05) during the season. Percent body fat (%BF) from BIA, fat mass (FM) from CC, and body mass index (BMI) were significantly lower (p < 0.05) in-season and postseason vs. preseason. In conclusion, preseason training was effective in decreasing %BF and increasing Vo(2)max, yet muscular strength was lost. Coaches should incorporate more rigorous in-season resistance training to prevent strength decrements. Moreover, these data support the superior levels of muscular strength and leanness in these athletes compared with age-matched peers.

Strength Changes During an In-Season Resistance-Training Program for Football

Strength Changes During an In-Season Resistance-Training Program for Football

In-Season Resistance Training for High School Football

Morgantown High School and West Virginia University, School of Medicine Morgantown, West Virginia University High School and West Virginia University, School of Medicine Morgantown, West Virginia

In-Season Resistance Training for High School Football

In-Season Resistance Training for High School Football

University of Nebraska In-Season Resistance Training for Horizontal Jumpers

University of Nebraska Lincoln, Nebraska Rodger DeGarmo, BS, CSCS, ATC, is an Assistant Strength Coach at the University of Nebraska and a USA Weightlifting Senior Coach. He will receive a MEd in Athletic Administration in May 2000. He received a Bachelor of Science degree in Physical Education in 1991.

University of Nebraska In-Season Resistance Training for Horizontal Jumpers

University of Nebraska Lincoln, Nebraska Rodger DeGarmo, BS, CSCS, ATC, is an Assistant Strength Coach at the University of Nebraska and a USA Weightlifting Senior Coach. He will receive a MEd in Athletic Administration in May 2000. He received a Bachelor of Science degree in Physical Education in 1991.