Split Squat Research Articles

Assessment Of Electromyographic Activity During a TRX And Traditional Split-squat

To date, traditional resistance training (TRT) programs incorporate a minute amount of instability training (IT). Over several decades TRT has transformed and taken on new and unusual concepts, such as Total Body Resistance Exercise (TRX). However, very little research has been completed investigating the effects of the TRX. PURPOSE: Therefore, the purpose of the study was to measure electrical muscle activity via electromyography (EMG) while performing a bodyweight split-squat in a stable environment compared to an unstable environment (i.e, TRX). METHODS: Twenty non-athlete (10 male; 10 female) experienced resistance and/or aerobically trained individuals participated in the investigation. The study consisted of three sessions including two variations of bodyweight split-squats and a training session to acclimatize the participants. The TRX split-squat was performed by placing the rear foot within the foot cradle of the TRX strap, while the traditional split-squat required the participant to place the rear foot on a stable bench, both 16 inches in height. Each session was separated by one minute of rest and each split-squat required the participant to perform three correct, consecutive, repetitions. EMG analysis was performed to assess the muscle activity of the gluteus maximus (GMa) and rectus femoris (RF). Final EMG data for the GMa and RF was analyzed via paired samples t-tests using IBM SPSS v. 23, between gender and environment. RESULTS: Paired samples t-tests were performed to compare the relative amount of EMG activity of the RF and GMa, between the TRX and traditional split squat. Significantly (p<0.001) higher EMG activity was displayed for the GMa during the TRX split-squat (569.91 ± 138.47 mV), compared to the traditional split-squat (499.78 ± 119.34 mV). No other significant differences in EMG activity of the GMa or RF were observed. CONCLUSIONS: The results were significant for the EMG activity of the GMa during the TRX split squat, which most likely was due to stabilizing any medial or lateral rotation of the trail leg knee. Little research has utilized the TRX and this investigation provides insight for future studies. Future implications include, perhaps involving an external resistance or performing another movement with the TRX, such as a two-leg squat or reverse lunge, may elicit greater results.

Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players.

The purpose of this study was to investigate the effects of a 5-week lower-limb unilateral or bilateral strength program on measures of strength, sprinting, and change of direction speed. Eighteen academy rugby players (18.1 ± 0.5 years, 97.4 ± 11.3 kg, 183.7 ± 11.3 cm) were randomly assigned to either a unilateral (UNI) or bilateral (BI) group. The UNI group squatted exclusively with the rear elevated split squat (RESS), whereas the BI group trained only with the bilateral back squat (BS). Both groups trained at a relative percentage of the respective 1 repetition maximum (1RM) twice weekly over a 5-week period. Subjects were assessed at baseline and postintervention for 1RM BS, 1RM RESS, 10-m sprint, 40-m sprint, and pro-agility. There was a significant main effect of time for 1RM BS (F1,16 = 86.5, p < 0.001), ES (0.84 < Cohen d < 0.92), 1RM RESS (F1,16 = 133.0, p < 0.001), ES (0.89 < Cohen d < 0.94), 40-m sprint (F1,16 = 14.4, p = 0.002), ES (0.47 < Cohen d < 0.67) and pro-agility (F1,16 = 55.9, p < 0.001), ES (0.77 < Cohen d < 0.89), but not 10-m sprints (F1,16 = 2.69, p = 0.121), ES (0.14 < Cohen d < 0.38). No significant interactions between group and time were observed for any of the dependent variables. This is the first study to suggest that BI and UNI training interventions may be equally efficacious in improving measures of lower-body strength, 40-m speed, and change of direction in academy level rugby players.

The relations between certain motor abilities and success in rhythmic gymnastics in the students of different genders

The aim of this study was to examine the relations between the achievement in acquiring the program of rhythmic gymnastics (RG) and the motor abilities important for success in this sport discipline, in the students of different genders. The study included 58 Faculty of Sport and Physical Education students (29 male students and 29 female students, aged 20-21). Balance was measured using the 'Flamingo' balance test; overall coordination was measured using the test of 20 lunges with a stick; coordination in rhythm using the Drumming with legs and arms test; flexibility was measured using the Active straight leg raise test; explosive muscle power of the leg extensors was measured using the Split squat vertical jump test and High jump after a dismount and repetitive muscle power of the leg extensors was measured using the test of a Series of repetitive jumps lasting 15s. The success in RG was operationalized through the expert assessment. To determine the relationship between motor abilities and expert assessment Pearson's correlation analysis was used (Pearson-product moment). The results of this research indicate the conclusion that the motor abilities i.e. flexibility and coordination are significant for successful acquisition of the program contents of RG among the students of the Faculty of Sport and Physical Education.

Whole-Body Vibration While Squatting and Delayed-Onset Muscle Soreness in Women.

Research into alleviating muscle pain and symptoms in individuals after delayed-onset muscle soreness (DOMS) has been inconsistent and unsuccessful in demonstrating a useful recovery modality. To investigate the effects of short-term whole-body vibration (WBV) on DOMS over a 72-hour period after a high-intensity exercise protocol. Randomized controlled clinical trial. University laboratory. Thirty women volunteered to participate in 4 testing sessions and were assigned randomly to a WBV group (n = 16; age = 21.0 ± 1.9 years, height = 164.86 ± 6.73 cm, mass = 58.58 ± 9.32 kg) or a control group (n = 14; age = 22.00 ± 1.97 years, height = 166.65 ± 8.04 cm, mass = 58.69 ± 12.92 kg). Participants performed 4 sets to failure of single-legged split squats with 40% of their body weight to induce muscle soreness in the quadriceps. The WBV or control treatment was administered each day after DOMS. Unilateral pressure-pain threshold (PPT), range of motion (ROM), thigh circumference, and muscle-pain ratings of the quadriceps were collected before and for 3 days after high-intensity exercise. Each day, we collected 3 sets of measures, consisting of 1 measure before the WBV or control treatment protocol (pretreatment) and 2 sets of posttreatment measures. We observed no interactions for PPT, thigh circumference, and muscle pain (P > .05). An interaction was found for active ROM (P = .01), with the baseline pretreatment measure greater than the measures at baseline posttreatment 1 through 48 hours posttreatment 2 in the WBV group. For PPT, a main effect for time was revealed (P < .05), with the measure at baseline pretreatment greater than at 24 hours pretreatment and all other time points for the vastus medialis, greater than 24 hours pretreatment through 48 hours posttreatment 2 for the vastus lateralis, and greater than 24 hours pretreatment and 48 hours pretreatment for the rectus femoris. For dynamic muscle pain, we observed a main effect for time (P < .001), with the baseline pretreatment measure less than the measures at all other time points. No main effect for time was noted for thigh circumference (P = .24). No main effect for group was found for any variable (P > .05). The WBV treatment approach studied did not aid in alleviating DOMS after high-intensity exercise. Further research is needed in various populations.

Does the Dumbbell-Carrying Position Change the Muscle Activity in Split Squats and Walking Lunges?

Stastny, P, Lehnert, M, Zaatar, AMZ, Svoboda, Z, and Xaverova, Z. Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges? J Strength Cond Res 29(11): 3177–3187, 2015—The forward walking lunge (WL) and split squat (SSq) are similar exercises that have differences in the eccentric phase, and both can be performed in the ipsilateral or contralateral carrying conditions. This study aimed to determine the effects of dumbbell-carrying position on the kinematics and electromyographic (EMG) amplitudes of the gluteus medius (Gmed), vastus medialis (VM), vastus lateralis (VL), and biceps femoris during WLs and SSqs. The resistance-trained (RT) and the non–resistance-trained (NT) groups (both n = 14) performed ipsilateral WLs, contralateral WLs, ipsilateral SSqs, and contralateral SSqs in a randomized order in a simulated training session. The EMG amplitude, expressed as a percentage of the maximal voluntary isometric contraction (%MVIC), and the kinematics, expressed as the range of motion (ROM) of the hip and knee, were measured during 5 repetition maximum for both legs. The repeated measure analyses of variance showed significant differences between the RT and NT groups. The NT group showed a smaller knee flexion ROM (p < 0.001, η2 = 0.36) during both types of WLs, whereas the RT group showed a higher eccentric Gmed amplitude (p < 0.001, η2 = 0.46) during all exercises and a higher eccentric VL amplitude (p < 0.001, η2 = 0.63) during contralateral WLs. Further differences were found between contralateral and ipsilateral WLs in both the RT (p < 0.001, η2 = 0.69) and NT groups (p < 0.001, η2 = 0.80), and contralateral WLs resulted in higher eccentric Gmed amplitudes. Contralateral WLs highly activated the Gmed (90% MVIC); therefore, this exercise can increase the Gmed maximal strength. The ipsilateral loading condition did not increase the Gmed or VM activity in the RT or NT group.

Anthropometric and Physical Profiles of English Academy Rugby Union Players.

The purpose of this study was to evaluate the anthropometric and physical characteristics of English regional academy rugby union players by age category (under 16s, under 18s and under 21s). Data were collected on 67 academy players at the beginning of the preseason period and comprised anthropometric (height, body mass, and sum of 8 skinfolds) and physical (5-, 10-, 20-, and 40-m sprint, acceleration, velocity, and momentum; agility 505; vertical jump; Yo-Yo intermittent recovery test level 1; 30-15 intermittent fitness test; absolute and relative 3 repetition maximum front squat, split squat, bench press, prone row, and chin; and isometric mid-thigh pull). One-way analysis of variance demonstrated significant increases across the 3 age categories (p ≤ 0.05) for height (e.g., 16s = 178.8 ± 7.1; 18s = 183.5 ± 7.2; 21s = 186.7 ± 6.61 cm), body mass (e.g., 16s = 79.4 ± 12.8; 18s = 88.3 ± 11.9; 21s = 98.3 ± 10.4 kg), countermovement jump height and peak power, sprint momentum, velocity, and acceleration; absolute, relative, and isometric (e.g., 16s = 2,157.9 ± 309.9; 18s = 2,561.3 ± 339.4; 21s = 3,104.5 ± 354.0 N) strength. Momentum, maximal speed, and the ability to maintain acceleration were all discriminating factors between age categories, suggesting that these variables may be more important to monitor rather than sprint times. These findings highlight that anthropometric and physical characteristics develop across age categories and provide comparative data for English Academy Rugby Union players.

Reliability of 1RM Split-Squat Performance and the Efficacy of Assessing Both Bilateral Squat and Split-Squat 1RM in a Single Session for Non-Resistance-Trained Recreationally Active Men.

The purpose of this study was to determine the reliability of 1 repetition maximum (1RM) split squat (SS) and establish the efficacy of collecting 1RM-SS and 1RM bilateral squat (BLS) data in the same session, for a non-resistance-trained recreationally active population. Fourteen males performed a submaximal familiarization session and 5 testing sessions. After familiarization, the 1RM-SS was tested in the following 3 sessions. In session 4, subjects were tested in both 1RM-SS and 1RM-BLS, with half performing SS then BLS and the remainder BLS then SS. In session 5, the testing order was reversed. Reliability statistics calculated included the following: changes in mean across sessions, coefficient of variation calculated from the typical error (TE) scores (%CV(TE)), and test-retest reliability (intraclass correlation coefficient [ICC]) of 1RM-SS. Statistically significant differences between the mean 1RM-SS in sessions 1 and 2 (2.14 kg, p = 0.001), and sessions 1 and 3 (2.86 kg, p < 0.003) were found, indicating the requirement for an additional familiarization session before 1RM-SS data collection. The %CV(TE) was 2.53% and the ICC was 0.97 for the 1RM-SS protocol. Performing SS before BLS tended to increase the mean 1RM-BLS (+2.1%), although the difference was not significant (p = 0.055). A reliable measure of 1RM-SS can be determined after 1 submaximal and 1 maximal familiarization session in non-resistance-trained recreationally active men. Analysis of the current data suggests that it is appropriate to perform both 1RM-SS and 1RM-BLS tests within the same testing session if 1RM-SS is performed before 1RM-BLS. However, further testing is warranted to firmly establish the effects of 1RM-SS on subsequent 1RM-BLS.

Hip abductors and thigh muscles strength ratios and their relation to electromyography amplitude during split squat and walking lunge exercises

Background: The hip abductors (HAB), quadriceps (Q) and hamstrings (H) reciprocal strength ratios are predictors of electromyography (EMG) amplitude during load carrying walking at moderate intensity. Therefore, these strength ratios might predict also the EMG during the exercises as walking lunge (WL) or split squat (SSq) at submaximal intensity. Objective: To determine whether the EMG amplitude of vastus mediali (VM), vastus laterali (VL), biceps femoris (BF) and gluteus medius (Gmed) is associated with muscle strength ratio during SSqs and WLs. To determine whether the EMG amplitude differs between individuals with HAB/H ratio above and below one and between individuals with H/Q or HAB/Q ratio above and below 0.5 during SSqs and WLs. Methods: 17 resistance-trained men (age 29.6 ± 4.6 years) with at least 3 years of strength training performed in cross-sectional design 5 s maximal voluntary isometric contractions (MVIC) on an isokinetic dynamometer for knee extension, knee flexion, and hip abduction. The MVIC was used to normalize the EMG signal and estimate the individual strength ratios. Than participants performed WL and SSq for a 5 repetition maximum, to find out muscle activity at submaximal intensity of exercise. Results: The H/Q ratio was associated by Kendall's tau (τ) with VM (τ = .33) and BF (τ = -.71) amplitude, HAB/Q ratio was associated with BF (τ = -.43) and Gmed (τ = .38) amplitude, as well as HAB/H was associated with VM (τ = -.41) and Gmed (τ = .74) amplitude. ANOVA results showed significant differences between SSq and WL (F(4, 79) = 10, p 0.5 showed higher VMO amplitude and lower Gmed amplitude. Furthermore, significant difference was found for HAB/H groups (F(4, 29) = 4, p = .02, ηp2 = .34) in VM amplitude, where group with HAB/H < 1 showed higher VM amplitude. Conclusions: The ratios of HAB, H and Q are able to predict Gmed, VM and BF activity during WL and SSq. WL resulted in higher activity level of Gmed than SSq, because WL includes the impact forces as part of lunge movement. WL should be used in resistance-training programme, if the strengthening of Gmed or VM is the aim.

Muscle activation does not increase after a fatigue plateau is reached during 8 sets of resistance exercise in trained individuals.

The premise of eliciting the greatest acute fatigue is accepted and used for designing programs that include excessive, potentially dangerous volumes of high-intensity resistance exercise. There is no evidence examining acute fatigue and neuromuscular responses throughout multiple sets of moderate-to-high intensity resistance exercise. Fifteen resistance-trained male subjects performed a single exercise session using 8 sets of Bulgarian split squats performed at 75% maximal force output. Maximal force output (N) was measured after every set of repetitions. Electromyographic (EMG) activity of vastus lateralis was monitored during all force trials and exercise repetitions. Repetitions per set decreased from the first to the third set (p < 0.001). Maximal force output decreased from preexercise to set 4 (p < 0.001). Electromyographic amplitudes during exercise did not change. Secondary subgroup analysis was performed based on the presence, or not, of a fatigue plateau (<5% reductions in maximal force output in subsequent sets). Nine participants exhibited a fatigue plateau, and 6 did not. Participants who plateaued performed less first-set repetitions, accrued less total volume, and did not exhibit increases in EMG amplitudes during exercise. Initial strength levels and neuromuscular demand of the exercise was the same between the subgroups. These data suggest that there are individual differences in the training session responses when prescribing based off a percentage of maximal strength. When plateaus in fatigue and repetitions per set are reached, subsequent sets are not likely to induce greater fatigue and muscle activation. High-volume resistance exercise should be carefully prescribed on an individual basis, with intrasession technique and training responsiveness continually monitored.

Effects Of Whole Body Vibration On Vertical Jump Performance Following Exercise Induced Muscle Damage

Enhancing vertical jump performance is critical for many sports. Following high intensity training, individuals often experience exercise induced muscle damage (EIMD). Many recovery modalities have been tested with conflicting results. The purpose of this investigation was to determine the effect of whole-body vibration (WBV) on vertical jump performance following EIMD. 27 females volunteered for 7 sessions and were randomly assigned to a treatment or control group and administered each testing day. Vertical jump performance was assessed via vertical jump height (VJH), peak power output (PPO), rate of force development (RFD), relative ground reaction force (GRFz), and peak activation ratio of the vastus medialis (VM) via electromyography (EMG) before and after 3 days of EIMD via split squats. Two testing sets were collected each day, consisting of pre measures followed by WBV or control, and then post second measures. A 2x8 (group x time) mixed factor analysis of variance (ANOVA) was conducted for each variable. No significant interactions or group differences were found in any variable. Significant main effects for time were found in any variable, indicating performance declined following muscle damage. These results indicate that WBV does not aid in muscle recovery or vertical jump performance following EIMD.

Joint Angles of the Ankle, Knee, and Hip and Loading Conditions During Split Squats

The aim of this study was to quantify how step length and the front tibia angle influence joint angles and loading conditions during the split squat exercise. Eleven subjects performed split squats with an additional load of 25% body weight applied using a barbell. Each subject's movements were recorded using a motion capture system, and the ground reaction force was measured under each foot. The joint angles and loading conditions were calculated using a cluster-based kinematic approach and inverse dynamics modeling respectively. Increases in the tibia angle resulted in a smaller range of motion (ROM) of the front knee and a larger ROM of the rear knee and hip. The external flexion moment in the front knee/hip and the external extension moment in the rear hip decreased as the tibia angle increased. The flexion moment in the rear knee increased as the tibia angle increased. The load distribution between the legs changed < 25% when split squat execution was varied. Our results describing the changes in joint angles and the resulting differences in the moments of the knee and hip will allow coaches and therapists to adapt the split squat exercise to the individual motion and load demands of athletes.

β-Hydroxy-β-methylbutyrate (HMB)-free acid attenuates circulating TNF-α and TNFR1 expression postresistance exercise

The purpose of this study was to examine the effect of β-hydroxy-β-methylbutyrate-free acid (HMB-FA) and cold-water immersion (CWI) on circulating concentrations of TNF-α and monocyte TNF-α receptor 1 (TNFR1) expression. Forty resistance-trained men (22.3 ± 2.4 yr) were randomized into four groups [placebo (PL), HMB-FA, CWI, and HMB-FA-CWI] and performed an acute, intense exercise protocol (four sets of up to 10 repetitions of the squat, dead lift, and split squat). Participants also performed four sets of up to 10 repetitions of the squat at 24 and 48 h following the initial exercise bout. Blood was sampled before exercise (PRE), immediately postexercise (IP), and 30 min, 24 h, and 48 h postexercise (30P, 24P, and 48P, respectively). Circulating TNF-α was assayed, and TNFR1 expression on CD14+ monocytes was measured by flow cytometry. The exercise protocol significantly elevated TNF-α in only PL (P = 0.006) and CWI (P = 0.045) IP. Mean percent changes show that TNF-α significantly increased from PRE to IP for only PL and CWI groups (P < 0.05), whereas the percent change of TNF-α for HMB-FA and HMB-FA-CWI was not significant. TNFR1 expression was elevated in PL (P = 0.023) and CWI (P = 0.02) at 30P compared with PRE, whereas both HMB-FA-treated groups did not increase significantly. In conclusion, HMB-FA attenuated circulating TNF-α IP and TNFR1 expression during recovery compared with PL and CWI. HMB-FA supplementation may attenuate the initial immune response to intense exercise, which may reduce recovery time following intense exercise.

Functional Rehabilitation With a Foot Plate Modification for Circular External Fixation

Customized foot plates attached to the foot ring of an ankle-spanning circular external fixator present a unique opportunity for patients undergoing complex lower-extremity limb salvage to participate in highly advanced weight-bearing physical therapy. The purpose of this study was to identify the rehabilitation capabilities afforded by this external fixator modification. Surgical logs and radiographs were reviewed to identify all lower-extremity limb salvage patients from February 2008 to December 2010 treated with an ankle-spanning circular external fixator and a customized foot plate treated by the same orthopedic surgeon and enrolled in our institution's Return To Run clinical pathway. Medical records were reviewed to identify a series of exercises that each patient was able to perform. Eleven patients were identified. All patients were treated by the same physical therapist. All 11 patients were able to bear full weight on their foot plates and perform regular and split squats. Six of 11 patients were able to ambulate unassisted, and 5 patients required a cane. All 11 patients could navigate stairs and use an elliptical and stair-stepping machine. Six of 11 patients could perform single-leg hack squats. Eight of 11 patients were able to perform double-leg shuttle jumps, although only 5 of 11 patients could perform single-leg shuttle jumps. Five of 11 patients were able to perform a single-leg balance. Only 1 patient was able to run on the foot plate. Patients undergoing lower-extremity limb salvage with an ankle-spanning circular external fixator and a customized foot plate were able to participate in highly advanced weight-bearing physical therapy exercises during the osseous and soft-tissue healing process. Level IV, retrospective case series.

Oxygen Saturation in Right and Left Vastus Lateralis During Split Squat Exercise in Speed Skaters

Oxygen Saturation in Right and Left Vastus Lateralis During Split Squat Exercise in Speed Skaters

Implications and Applications of Training Specificity for Coaches and Athletes

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Message: Thought you might appreciate this item(s) I saw in Strength & Conditioning Journal. Your message has been successfully sent to your colleague. Some error has occurred while processing your request. Please try after some time. Export to End Note Procite Reference Manager Save my selection Article: PDF OnlyImplications and Applications of Training Specificity for Coaches and AthletesGamble, Paul PhD, CSCS Author Information Heriot Watt University, Edinburgh, United Kingdom Paul Gamble is the former strength and conditioning coach for London Irish Rugby Football Club. Strength and Conditioning Journal: June 2006 - Volume 28 - Issue 3 - p 54-58 Free Abstract summary Specificity of training is widely established as an integral aspect governing training responses. This article explores the various ways in which specificity is manifested. Guidelines are given detailing how to derive the benefits of training specificity when designing strength and conditioning programs. © 2006 National Strength and Conditioning Association Source Implications and Applications of Training Specificity for Coaches and Athletes Strength & Conditioning Journal28(3):54-58, June 2006. Full-Size Email + Favorites Export View in Gallery Email to Colleague Colleague's E-mail is Invalid Your Name: Colleague's Email: Separate multiple e-mails with a (;). Message: Thought you might appreciate this item(s) I saw in Strength & Conditioning Journal. Your message has been successfully sent to your colleague. Some error has occurred while processing your request. Please try after some time. Related Articles Export All Images to PowerPoint File Add to My Favorites Email to Colleague Colleague's E-mail is Invalid Your Name: Colleague's Email: Separate multiple e-mails with a (;). 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PERFORMANCE OF SOCCER PASSING SKILLS UNDER MODERATE AND HIGH-INTENSITY LOCALIZED MUSCLE FATIGUE

Despite the acknowledged importance of fatigue on performance, ecologically sound studies investigating fatigue and its effects on sport-specific skills are surprisingly limited. The aim of this study was to investigate the effects of moderate and high-intensity localized muscle fatigue on passing performance in soccer. Twenty physically active male college students (age, 22.9 ± 5.3 years) participated in this study. Subjects performed the modified Loughborough Soccer Passing Test under the following three conditions: rest, moderate fatigue, and high-intensity fatigue. Fatigue intensity was established using a percentage of the maximal number of alternate split squats performed by the subject in 1 minute. Results revealed a significant difference between performance at rest and performance following high-intensity, localized muscle fatigue. The results suggest the need for trainers and coaches to incorporate high-intensity exercise drills into training plans to help players better cope with the demands of the game on the pitch.

Performance of Soccer Passing Skills Under Moderate and High-Intensity Localized Muscle Fatigue

Despite the acknowledged importance of fatigue on performance, ecologically sound studies investigating fatigue and its effects on sport-specific skills are surprisingly limited. The aim of this study was to investigate the effects of moderate and high-intensity localized muscle fatigue on passing performance in soccer. Twenty physically active male college students (age, 22.9 +/- 5.3 years) participated in this study. Subjects performed the modified Loughborough Soccer Passing Test under the following three conditions: rest, moderate fatigue, and high-intensity fatigue. Fatigue intensity was established using a percentage of the maximal number of alternate split squats performed by the subject in 1 minute. Results revealed a significant difference between performance at rest and performance following high-intensity, localized muscle fatigue. The results suggest the need for trainers and coaches to incorporate high-intensity exercise drills into training plans to help players better cope with the demands of the game on the pitch.

The relationship between maximal jump-squat power and sprint acceleration in athletes.

This study investigated the relationship between sprint start performance (5-m time) and strength and power variables. Thirty male athletes [height: 183.8 (6.8) cm, and mass: 90.6 (9.3) kg; mean (SD)] each completed six 10-m sprints from a standing start. Sprint times were recorded using a tethered running system and the force-time characteristics of the first ground contact were recorded using a recessed force plate. Three to six days later subjects completed three concentric jump squats, using a traditional and split technique, at a range of external loads from 30-70% of one repetition maximum (1RM). Mean (SD) braking impulse during acceleration was negligible [0.009 (0.007) N/s/kg) and showed no relationship with 5 m time; however, propulsive impulse was substantial [0.928 (0.102) N/s/kg] and significantly related to 5-m time ( r=-0.64, P<0.001). Average and peak power were similar during the split squat [7.32 (1.34) and 17.10 (3.15) W/kg] and the traditional squat [7.07 (1.25) and 17.58 (2.85) W/kg], and both were significantly related to 5-m time ( r=-0.64 to -0.68, P<0.001). Average power was maximal at all loads between 30% and 60% of 1RM for both squats. Split squat peak power was also maximal between 30% and 60% of 1RM; however, traditional squat peak power was maximal between 50% and 70% of 1RM. Concentric force development is critical to sprint start performance and accordingly maximal concentric jump power is related to sprint acceleration.

SAFETY OF UNWEIGHTED AND WEIGHTED PLYOMETRIC TRAINING IN STRENGTH TRAINED WOMEN

Plyometric (stretch-shortening cycle) exercises are traditionally performed at bodyweight to improve power. Training for optimal mechanical power output however, requires a range of resistances. Adding resistance during lower body plyometric exercise increases impact forces exerted on the athlete at landing that may cause injury or soreness. The purpose of this study was to compare the safety and muscle soreness response to plyometric vs. weighted plyometric training in strength trained women. 14 women (means: age = 25 + 4 yrs; wt = 63 + 10 kg; % bodyfat = 19 + 5) with a minimum of 1 yr of strength training experience (means: 1RM squat = 1.3 + 0.3% of bodyweight; VJ = 43.0 + 7.3 cm) were randomly assigned to either a plyometric (P, n = 7) or a weighted plyometric (WP, n = 7) training group. P performed depth jumps (4 ± 6 at 41 cm), split squats (3 ± 6), and double leg hops (3 × 5) with bodyweight 2x/wk for 4-wks. WP performed identical exercises, with bodyweight plus 20% of baseline squat 1RM (wk 1) up to 40% of baseline squat 1RM (wk 4). Resistance for WP was set using dumbbells. P and WP subjects also performed squats at 85% of 1RM (3 × 6) one day/wk after the respective P and WP workouts. Injuries and muscle soreness were monitored using a scale developed by Shaw and colleagues (1–4; 1 = no soreness, 4 = painfully sore) immediately post and 2 days post all 8 workouts. Results: No injuries or significant muscle soreness occurred over the course of the 4-wk study. No significant difference (p < 0.05) in soreness response was observed between the P and WP groups. Immediate post workout soreness averaged: (P = 1.2 + 0.4, WP = 1.5 + 0.6) and 2 days post workout soreness averaged: (P = 1.3 + 0.5, WP = 1.5 + 0.7). Conclusion: 1) Neither plyometric or weighted plyometic exercises, as performed in this study, resulted in any injuries or significant muscle soreness in strength trained women.

PLYOMETRIC TRAINING AT VARIED RESISTANCE

Plyometric (stretch-shortening cycle) exercises are traditionally performed at bodyweight to improve power. Training for optimal mechanical power output however, requires a range of resistances. The purpose of this study was to compare the effects of 4 wks of plyometric vs. weighted plyometric training on vertical jump (VJ) in strength trained women. 14 women (means: age = 25 ± 4 yrs; wt = 63 ± 10 kg; %BF = 19 ± 5) with a minimum of 1 yr of strength training experience (means: 1RM squat = 1.3 ± 0.3% of bodyweight; VJ = 43.0 ± 7.3 cm) were randomly assigned to either a plyometric (P, n = 7) or a weighted plyometric (WP, n = 7) training group. P performed depth jumps, split squats, and double leg hops with bodyweight 2x/wk for 4 wks. WP performed identical exercises, with bodyweight plus 20% of baseline squat 1 RM (wk 1) up to 40% of baseline squat 1RM (wk 4). Resistance for WP was set using dumbbells. P and WP subjects also performed squats at 85% of 1RM (3 ± 6) one day/wk after the respective P and WP workouts. VJ (cm) with counter-movement was assessed using a Vertec. Both groups significantly increased VJ (P = 4.7 ± 3.6 cm, 11.4%, p = 0.013; WP = 4.7 ± 1.4 cm, 11.0%, p = 0.000). No difference (p > 0.05) was observed between groups. Conclusion: As performed in this study, plyometric and weighted plyometric exercises both result in significant, but similar improvement in vertical jump in strength trained women.