Squat Training Research Articles

Effects of Flywheel Resistance Training on Muscle Function and Sport-Specific Performance in Collegiate Club Water Polo Players

ABSTRACT Purpose: This study investigated the effects of flywheel squat training on lower body muscle function adaptations and sport-specific performance in collegiate club water polo players. Methods: Thirteen collegiate club water polo athletes (5 women, 8 men) performed flywheel squat training for 4 weeks. Isokinetic knee extension (KE) peak power (PP) and peak torque (PT), flywheel squat peak power (FPP) and mean power (FMP), countermovement jump (CMJ), in-water jump height (WJH) and foot speed were assessed at baseline (Pre1), 4 weeks (Pre2), and 8 weeks (Post) with the first 4 week block being a control period and the second 4 week block being the experimental training. Throughout the training period muscle soreness was assessed using a VAS scale, and FPP and FMP were assessed during every other session. Results: Isokinetic KE PP and PT increased from Pre1 to Post, and FPP and FMP increased between Pre1 and Post, and Pre2 and Post. CMJ and foot speed were unchanged. WJH displayed a change between Pre1 and Post. FPP increased 19% from session 2 to 4 and FMP increased 27% from session 2 to 6, and each remained elevated through session 8. Conclusion: 4 weeks of flywheel squat training in collegiate club water polo players elicited large gains (47–52%) in flywheel-specific squat power, but did not influence sport-specific performance measures including CMJ, WJH, and foot speed. Water-based exercises and stretch-shortening cycle movements (plyometrics) in combination with effective resistance training programs, which may include flywheel-based training, are likely needed for marked sport skill improvements.

Variability in the Application of Eccentric Force Using Different Rotary Inertia Devices May Influence the Treatment of Tendinopathy.

High intraset variability has been considered as a potential aid in the treatment of tendinopathy by producing forces in variable and unpredictable contexts that allow the athlete to return to sport pain free. The aim of this study was to compare the intraset variability in force profiles between different rotational inertia devices (RIDs) during concentric and eccentric (ECC) phases of movement and between different moments of inertia. Thirty-nine men performed a half-squat incremental test on 2 different RIDs: a horizontal cylinder and a vertical cone-shaped axis. Intraset variabilities in vertical force and velocity were analyzed using average coefficients of variation. RID squat exercise produced force intraset variability. The ECC phase of the movement showed more intraset variability in force output than the concentric phase. ECC vertical cone-shaped shaft showed a higher intraset variability in force than ECC horizontal cylinder-shaped shaft. This study demonstrated that using an RID to provide resistance in squat training of athletes produced a high intraset variability in the application of force.

Short-Term Effects of Eccentric Overload Versus Traditional Back Squat Training on Strength and Power

Background of Study: Benefits of training with eccentric overload (EO) include increased concentric strength, eccentric strength, explosiveness, and muscle adaptation. There is a lack of practical strength training protocols that compare traditional methods and EO. Purpose: Compare effects of eccentric overload versus traditional training on strength and performance. Method: Thirty-three trained males (age: 21.4 ± 2.7 years) were divided into three groups: Traditional (TRAD, N =12), EO, (N =11), and Control (CTRL, N =10). Back squat training lasted five weeks. The average intensity (%1RM) for each repetition and the volume was the same between groups. Results: Multiple 3x2 (Group x Time) Analyses of Variance (ANOVAs) were performed on the following: 1RM, eccentric 1RM (Ecc1RM), countermovement jump height (CMJ), and 20-meter sprint times. A significant Group x Time interaction (p =.001) was observed for Ecc1RM. The source was a significant increase in Ecc1RM strength from pre to post-test for the EO group (+16.9 kg) and TRAD group (+12.7 kg). A significant Group x Time interaction (p =.026) was observed for CMJ. The source was a significant increase in CMJ height from pre to post-test for the EO group (+3.8 cm) and TRAD group (+2.9 cm). Conclusions: Using EO and TRAD during a short-term back squat training protocol enhanced vertical jump explosiveness and eccentric strength. Athletes aiming to enhance lower body explosiveness and eccentric strength are likely benefit from EO. Athletes looking to enhance concentric strength should adhere to methods whereby paired concentric-eccentric actions are the primary focus.

Acute cardiac autonomic and haemodynamic responses to leg and arm isometric exercise.

Acute cardiovascular responses following a single session of isometric exercise (IE) have been shown to predict chronic adaptations in blood pressure (BP) regulation. It was hypothesised that exercises which recruit more muscle mass induce greater reductions in BP compared to exercises using smaller muscle mass. To test this hypothesis, the current study aimed to compare the acute haemodynamic and autonomic responses to a single session of isometric wall squat (IWS) and isometric handgrip (IHG) training. Twenty-six sedentary participants performed a single IWS and IHG session in a randomised cross-over design, with training composed of 4 × 2-min contractions, with 2-min rest, at 95 HRpeak and 30% MVC respectively. Haemodynamic and cardiac autonomic variables were recorded pre, during, immediately post, and 1-h post-exercise, with the change from baseline for each variable used for comparative analysis. During IWS exercise, there was a significantly greater increase in systolic BP (P < 0.001), diastolic BP (P < 0.001), mean BP (P < 0.001), heart rate (P < 0.001), and cardiac output (P < 0.001), and a contrasting decrease in baroreflex effectiveness index (BEI) and cardiac baroreceptor sensitivity (cBRS). In the 10-min recovery period following IWS exercise, there was a significantly greater reduction in systolic BP (P = 0.005), diastolic BP (P = 0.006), mean BP (P = 0.003), total peripheral resistance (TPR) (P < 0.001), BEI (P = 0.003), and power spectral density (PSD-RRI) (P < 0.001). There were no differences in any variables between conditions 1-h post exercise. Isometric wall squat exercise involving larger muscle mass is associated with a significantly greater post-exercise hypotensive response during a 10-min recovery window compared to smaller muscle mass IHG exercise. The significantly greater reduction in TPR may be an important mechanism for the differences in BP response.

Effects of Single Leg Jumping and Squat Training in Various Directions on Balance Ability in Healthy Individuals

Effects of Single Leg Jumping and Squat Training in Various Directions on Balance Ability in Healthy Individuals

Cross-education effects of unilateral accentuated eccentric isoinertial resistance training on lean mass and function.

We investigated the effects of three different unilateral isoinertial resistance training protocols with eccentric overload on changes in lean mass and muscle function of trained (TL) and contralateral non-trained (NTL) legs. Physically active university students were randomly assigned to one of three training groups or a control group (n=10/group). Participants in the training groups performed dominant leg isoinertial squat training twice a week for 6weeks (4sets of 7 repetitions) using either an electric-motor device with an eccentric phase velocity of 100% (EM100) or 150% (EM150) of concentric phase velocity or a conventional flywheel device (FW) with the same relative inertial load. Changes in thigh lean mass, unilateral leg-press one-repetition maximum (1-RM), muscle power at 40-80% 1-RM, and unilateral vertical jump height before and after training were compared between the groups and between TL and NTL. No changes in any variable were found for the control group. In TL, all training groups showed similar increases (p<0.05) in 1-RM strength (22.4-30.2%), lean tissue mass (2.5-5.8%), muscle power (8.8-21.7%), and vertical jump height (9.1-32.9%). In NTL, 1-RM strength increased 22.0-27.8% without significant differences between groups; however, increases in lean mass (p<0.001) were observed for EM150 (3.5%) and FW (3.8%) only. Unilateral vertical jump height (6.0-32.9%) and muscle power (6.8-17.5%) also increased in NTL without significant differences between training groups. The three eccentric-overload resistance training modalities produced similar neuromuscular changes in both the trained and non-trained legs, suggesting that strong cross-education effects were induced by the eccentric-overload training.

Resistance training induces similar adaptations of upper and lower-body muscles between sexes

The purpose of the study was to compare sex adaptations in hypertrophy, strength and contractile properties of upper and lower-body muscles induced by resistance training (RT). Eighteen RT untrained male (MG) and female (FG) students (aged 24.1 ± 1.7 years, height: 1.75 ± 0.08 m, weight: 70.4 ± 12.3 kg) undervent 7 weeks of biceps curl and squat training (2 days/week, 60–70% repetition maximum, 3–4 sets, 120 s rest intervals, reps until muscular failure). At baseline and final measurement, thickness and cross-section area, one-repetition maximum and tensiomyography parameters (contraction time − Tc and radial displacement − Dm) of elbow flexors (biceps brachii) and knee extensors (4 quadriceps muscles) were evaluated. Although MG tends to display greater absolute strength gains for upper- (p = 0.055) and lower-body (p = 0.098), for relative changes ANCOVA revealed no sex-specific differences for either of the tested variables. Significant hypertrophy was observed for all tested muscles, except for vastus intermedius in FG (p = 0.076). The Dm significantly decreased for biceps brachii (MG by 12%, p < 0.01 and FG by 13.1%, p < 0.01) and rectus femoris (MG by19.2%, p < 0.01 and FG by 12.3%, p < 0.05), while Tc values remain unchanged. These results indicate that initial morphological, functional and contractile alterations following RT are similar for males and females, and that there are no specific sex adaptations either for the upper- or lower-body muscles. The study was registered with ClinicalTrials.gov (NCT04845295).

Estimation of Lower Limb Kinematics during Squat Task in Different Loading Using sEMG Activity and Deep Recurrent Neural Networks.

The aim of the present study was to predict the kinematics of the knee and the ankle joints during a squat training task of different intensities. Lower limb surface electromyographic (sEMG) signals and the 3-D kinematics of lower extremity joints were recorded from 19 body builders during squat training at four loading conditions. A long-short term memory (LSTM) was used to estimate the kinematics of the knee and the ankle joints. The accuracy, in terms root-mean-square error (RMSE) metric, of the LSTM network for the knee and ankle joints were 6.774 ± 1.197 and 6.961 ± 1.200, respectively. The LSTM network with inputs processed by cross-correlation (CC) method showed 3.8% and 4.7% better performance in the knee and ankle joints, respectively, compared to when the CC method was not used. Our results showed that in the prediction, regardless of the intensity of movement and inter-subject variability, an off-the-shelf LSTM decoder outperforms conventional fully connected neural networks.

Novice Female Exercisers Exhibited Different Biomechanical Loading Profiles during Full-Squat and Half-Squat Practice.

Simple SummaryThis study adapted a customized OpenSim model aiming to analyze the loadings difference between full-squat and half-squat in novice females. The joint moment and joint angle of the hip, knee, and ankle increase significantly in the full-squat, which might increase the risks of potential injury. In the case of training, the cohort of young females could perform half-squat practice when muscle strength is insufficient. This study may present implications for the design of novice strength training programs and the formulation of rehabilitation plans.Background: Females with different practice experience may show different body postures and movement patterns while squatting in different depths, which may lead to changes of biomechanical loadings and increase the risks of injuries. Methods: Sixteen novice female participants without squat training experience participated in this study. A 3D motion capture system was used to collect the marker trajectory and ground reaction force data during bodyweight squatting in different depths. The participants’ kinematic data and joint moment were calculated using OpenSim’s inverse kinematics and inverse dynamics algorithm. In this study, authors adapted a model especially developed for squatting and customized the knee joint with extra Degree-of-Freedom (DoF) in the coronal and horizontal plane with adduction/abduction and internal/external rotation. A paired-sample t-test was used to analyze the difference of joint range of motions (ROM) and peak moments between full-squat (F-SQ) and half-squat (H-SQ). One-Dimensional Statistical Parametric Mapping (SPM1D) is used to analyze the difference of joint angle and moment between the process of squatting F-SQ and H-SQ. Results: (1) Compared with H-SQ, F-SQ showed larger ROM in sagittal, coronal, and transverse planes (p < 0.05). (2) SPM1D found that the difference in joint angles and joint moments between F-SQ and H-SQ was mainly concentrated in the mid-stance during squatting, which suggested the difference is greatly pronounced during deeper squat. (3) Peak hip extension moment, knee extension moment, hip adduction moment, and plantar flexion moment of F-SQ were significantly higher than H-SQ (p < 0.05). (4) Difference of hip and knee extension moments and rotation moments between the F-SQ and H-SQ were exhibited during descending and ascending. Conclusions: The study found that novice women had larger range of joint motion during the F-SQ than H-SQ group, and knee valgus was observed during squatting to the deepest point. Greater joint moment was found during F-SQ and reached a peak during ascending after squatting to the deepest point. Novice women may have better movement control during H-SQ. The findings may provide implications for the selection of lower limb strength training programs, assist the scientific development of training movements, and provide reference for squat movement correction, thus reducing the risk of injury for novice women in squatting practice.

Knee Extensor Strength in Anterior Cruciate Ligament-Deficient Individuals Following Normal and Modified Squats: A Randomized Controlled Trial.

Jean, LMY, Gross, DP, and Chiu, LZF. Knee extensor strength in anterior cruciate ligament-deficient individuals following normal and modified squats: a randomized controlled trial. J Strength Cond Res 36(1): 47-54, 2022-Training with barbell squats, which load the quadriceps, increases knee extensor strength. Anterior cruciate ligament (ACL) injury results in a quadriceps avoidance substitution strategy, which may impair the efficacy of barbell squat training. Modified squats to promote quadriceps loading have been proposed to facilitate restoring knee extensor strength and function. This research compared resistance training using traditional squats (TRAD) versus traditional plus modified squats (EXP) in ACL-deficient individuals. Thirty-seven ACL-deficient individuals were randomly assigned to TRAD or EXP. Knee extensor function was assessed using maximum isometric strength testing and 3D motion analysis of sit-to-stand. Effect sizes for minimum meaningful improvement were established (d = 0.28-0.47). There were no significant differences between TRAD and EXP for knee extensor strength before, in response to, or after the training interventions (p > 0.05). Involved limb knee extensor strength increased at 15° (95% CI [0.09, 0.27] N·m·kgBM-1, d = 0.60), 30° (95% CI [0.25, 0.48] N·m·kgBM-1, d = 0.82), 45° (95% CI [0.32, 0.58] N·m·kgBM-1, d = 0.78), and 75° (95% CI [0.18, 0.46] N·m·kgBM-1, d = 0.54) knee flexion. Involved limb knee extensor net joint moment work in sit-to-stand (95% CI [0.034, 0.135] J·kgBM-1, d = 0.48) increased in both groups. Squat training was effective for increasing involved limb isometric knee extensor strength and knee extensor work performed in the sit-to-stand. Modified squats do not seem to provide additional benefit.

The Effect of Squat Training and Leg Length in Increasing the Leg Power of Volleyball Extracurricular Participants

The study purpose. This study aims to see: (1) The difference in the effect of barbell squat and resistance band squat exercises on the increase in leg power. (2) The difference in influence between players who have high leg height and low leg length on the increase in leg power. (3) The interaction of barbell squat and resistance band squat exercises with leg length (high and low) to increase the power of volleyball extracurricular participants.&#x0D; Materials and Methods. This is an experimental research using a 2 × 2 factorial design. The population in this study were 38 volleyball extracurricular participants at SMA Negeri 1 Sedayu. The sample in this study may be 20 people. Instruments used for measuring: a tape measure for the length of the legs and a vertical jump for the power of the legs. The data analysis technique used was two-way ANOVA.&#x0D; Results. The result showed that (1) There was a significant effect between barbell squat and resistance band squat exercises on the increase in the power of volleyball extracurricular participants, with an F value of 65.789 and a significance value of p = 0.000 (&lt;0.05). The squat group has a higher resistance band (good) compared to the barbell squat group with an average difference of 2.5. (2) There was a significant difference in the effect of players who have high leg height and low leg length on the increase in leg power of volleyball extracurricular participants, it is proven that the F value is 38.000 and the significance value is p = 0.000 (&lt;0.05). Players who have high leg length are higher (good) compared to players who have low leg length with an average difference of 1.90. (3) There was a significant interaction between barbell squat and resistance band squat and leg length (high and low) on the leg power increase of volleyball extracurricular members, with an F value of 88.256 and a significance of p = 0.000 (&lt;0.05).&#x0D; Conclusions. There was a significant difference in the effect of barbell squats and resistance band squats on increasing leg power, there was a significant difference in the effect between players who have high leg length and low leg length on the increase in leg power, and There is a significant interaction between barbell squats and squat resistance bands and leg length (high and low) on the increase in leg power of volleyball extracurricular participants.

Balancing Injury Risk and Power Development by Weighted Jump Squat Through Controlling Eccentric Loading.

Songsupap, T, Newton, RU, and Lawsirirat, C. Balancing injury risk and power development by weighted jump squat through controlling eccentric loading. J Strength Cond Res 35(11): 2999-3005, 2021-Weighted jump squat (WJS) training is highly effective for increasing neuromuscular power but entails higher injury risk than traditional resistance training because of the impact of landing. Braking mechanisms can be used to control the landing impact; however, the optimal eccentric loading condition that balances injury risks and power output is still unclear. The purpose of this study was to assess different eccentric braking conditions. Twenty-two male varsity basketball players aged 20.8 ± 1.1 years and a 1 repetition maximum (1RM) of back squat-to-body mass ratio of 2.0 ± 0.2 participated in the study. The subjects performed 2 sets of WJS of 6 repetitions with additional 30% of 1RM load under 4 randomly assigned conditions: (a) traditional load, no braking (B0), (b) 25% braking load reduction during landing (B25), (c) 50% braking load reduction during landing (B50), and (d) 100% braking load reduction during landing with release at touchdown (B100R). A repeated measures analysis of variance was used to determine differences of dependent variables: peak power output, peak force, peak velocity, and impulse. B100R resulted in statistically lower eccentric peak force and impulse for the first 50 milliseconds than the other 3 conditions (p < 0.05), but the largest concentric peak power. Furthermore, B0 resulted in statistically lower concentric peak power and peak velocity than the other 3 conditions (p < 0.05). We suggest that B100R was a more favorable loading condition that balanced injury risk and power production in WJS.

Effect Of Whole Body Vibration Combined With Squat Training On Energy Metabolism In College Students

Effect Of Whole Body Vibration Combined With Squat Training On Energy Metabolism In College Students

Research on sports aided teaching and training decision system oriented to deep convolutional neural network

Aiming at the construction of the decision-making system for sports-assisted teaching and training, this article first gives a deep convolutional neural network model for sports-assisted teaching and training decision-making. Subsequently, In order to meet the needs of athletes to assist in physical exercise, a squat training robot is built using a self-developed modular flexible cable drive unit, and its control system is designed to assist athletes in squatting training in sports. First, the human squat training mechanism is analyzed, and the overall structure of the robot is determined; second, the robot force servo control strategy is designed, including the flexible cable traction force planning link, the lateral force compensation link and the establishment of a single flexible cable passive force controller; In order to verify the effect of robot training, a single flexible cable force control experiment and a man-machine squat training experiment were carried out. In the single flexible cable force control experiment, the suppression effect of excess force reached more than 50%. In the squat experiment under 200 N, the standard deviation of the system loading force is 7.52 N, and the dynamic accuracy is above 90.2%. Experimental results show that the robot has a reasonable configuration, small footprint, stable control system, high loading accuracy, and can assist in squat training in physical education.

Effects of Eccentric Single-Leg Decline Squat Training Performed With Different Execution Times on Maximal Strength and Muscle Contraction Properties of the Knee Extensor Muscles.

Abián-Vicén, J, Martínez, F, Jiménez, F, and Abián, P. Effects of eccentric single-leg decline squat training performed with different execution times on maximal strength and muscle contraction properties of the knee extensor muscles. J Strength Cond Res 36(11): 3040-3047, 2022-The eccentric phase of the single-leg decline squat (SLDS e ) has been described as a method to maximally load the knee extensor and has been used as an easy and effective rehabilitation exercise for patellar tendinopathy. The purpose of this study was to examine the impact of 6-week SLDS e training with 2 technical execution times on changes related to strength and muscle contractile properties. Thirty-six healthy volunteers were randomly divided into 3 groups: a control group (CG, n = 13, no training), a slow training group ( n = 11, SLDS e in 6 seconds), and a fast training group ( n = 12, SLDS e in 3 seconds). Subjects completed a 6-week SLDS e training program (80% of eccentric one repetation maximum [1RM]) 3 days a week. Pre, post, and 6-week follow-up of maximal dynamic and isometric strength and muscle contractile properties were assessed. After 6 weeks, training maximal loads showed a significant increase ( p < 0.05) in 1RM of the SLDS e (∼92-95%), the concentric peak torque at 180°·s -1 (∼38%) and 60°·s -1 (∼25%), and the extension isometric peak torque (∼12%), with no differences between both experimental groups. Moreover, a decrease ( p < 0.05) was found in the contraction time of the vastus medialis (VM) and the response time of the 3 analyzed quadriceps muscles. After the 6-week detraining period, there was a decrease in strength in all tests and in both experimental groups (1RM = 28-37%, isometric and isokinetic tests = 7-17%) and all contractile properties returned to baseline, except for the response time of the vastus lateralis in the fast training group and the contraction time of the VM in the STG. In conclusion, the SLDS e training protocol produced significant increases in muscle strength, showing important neuromuscular changes regardless of the technical execution time. It was also found that the training reduced the response and contraction time of the knee extensor musculature.

Effect of velocity loss during squat training on neuromuscular performance

This study aimed to compare the effects of three resistance training (RT) programs differing in the magnitude of velocity loss (VL) allowed in each exercise set: 10%, 30%, or 45% on changes in strength, vertical jump, sprint performance, and EMG variables. Thirty-three young men were randomly assigned into three experimental groups (VL10%, VL30%, and VL45%; n=11 each) that performed a velocity-based RT program for 8weeks using only the full squat exercise (SQ). Training load (55-70% 1RM), frequency (2 sessions/week), number of sets (3), and inter-set recovery (4min) were identical for all groups. Running sprint (20m), countermovement jump (CMJ), 1RM, muscle endurance, and EMG during SQ were assessed pre- and post-training. All groups showed significant (VL10%: 6.4-58.6%; VL30%: 4.5-66.2%; VL45%: 1.8-52.1%; p<0.05-0.001) improvements in muscle strength and muscle endurance. However, a significant group×time interaction (p<0.05) was observed in CMJ, with VL10% showing greater increments (11.9%) than VL30% and VL45%. In addition, VL10% resulted in greater percent change in sprint performance than the other two groups (VL10%: -2.4%; VL30%: -1.8%; and VL45%: -0.5%). No significant changes in EMG variables were observed for any group. RT with loads of 55-70% 1RM characterized by a low-velocity loss (VL10%) provides a very effective and efficient training stimulus since it yields similar strength gains and greater improvements in sports-related neuromuscular performance (jump and sprint) compared to training with higher velocity losses (VL30%, VL45%). These findings indicate that the magnitude of VL reached in each exercise set considerably influences the observed training adaptations.

An auxiliary system for rehabilitation training

In this paper, aiming at the problem of sports injury in squatting, the development of squatting training assistant system based on MPU9250 is proposed and designed. The system uses embedded technology, through the cloud architecture of recurrent neural network to analyze data, realize the monitoring of squat training, return the results to the mobile APP end, realize the correction and guidance of each action, and display the user’s rehabilitation in real time. Through the system test, the results show that the system has the characteristics of stable performance, accurate detection, convenient and portable.

Relationship Between Maximum Strength and Vertical Jump Performance in Junior Speed Skaters

The aim of this study was to determine the relationships between back squat maximal strength, maximal isometric force, jump squat and countermovement jump and whether power training improves parameters mentioned above in well-trained speed skaters. Sixteen athletes devided in two groups, performed two maximal squat strength test and two vertical jump test before and after the intervention program. Absolute strength showed a strong correlation with squat jump height (r = 0.762, p &lt; 0.001) and countermovement jump height (r = 0.760, p &lt; 0.001) but also between maximal isometric force and squat jump (r = 0.418, p = 0.036). Percentage change within the experiment group were significantly different from pre to post intervention for each parameter tested in the order described, respectively: 14%; 16.8%; 14.9%; 9.1%. These results suggest that jump squat training can improve several athletic performances developing high levels of lower body strength to enhance jump performance.

Sexual intercourse before exercise has a detrimental effect on lower extremity muscle strength in men

IntroductionThe question of whether sexual intercourse can harm athletic performance is a long-debated topic since first sport competitions were invented. Therefore, due to the lack of solid evidence, we aimed...

Effect of a Comprehensive Loop System on Whole body Exercises Using Elastic Bands

Background:- Strength is the capability of the neuromuscular system to produce force against an externalresistance.1 Muscular performance is regarded as one the significant component in quality of life. Strengthtraining helps to increase the muscular tension which eventually increases the muscular performance.2 Therepeated and consistent resistance training strengthens the muscles.3 Most of the studies shows the effectof elastic resistance training with short term interventions on muscle strength(isotonic elastic resistancetraining) and have shown positive outcomes4. This is the first study investigating on increase in the strengthof concentric, eccentric , as well as isometric muscle contraction and also, as a whole body exerciser withtargeted muscle and group muscle training. In this study we lack the knowledge on how elastic resistancetraining affects the muscle strength in upper and lower body. Therefore, it is important to know if thiscomprehensive loop system, as a special training variable, could improve the strength in adult healthyindividuals. This study will help to determine the effect of comprehensive loop system on whole bodyexerciser using elastic bands, and assess if four weeks of training are sufficient to change upper and lowerlimb strength.Methodology:- Total 30 subjects were included in the study. All the subjects are healthy individualswere included from orthopedic departments, physiotherapy OPD, physiotherapy clinics, sports academy.Demonstration of the test with help of video and test trial was given in order to gain confidence and breaktheir fear. Latin square design chit was made and participants were asked to randomly pick up the chits.Subjects has to follow the same order of the test from in order to avoid learning bias. They were assessed forpush-up test and squat test for strength before and after the training. And a four weeks training protocol wastaken to assess the upper and lower limb strength respectively.Result:- There is a positive increase in the strength of the muscle which was checked using the push-up andsquat test for upper limb and lower limb respectively. With increase in the counts of push-up test (o.ooo)pre and post training session and with the squat training (p&gt;0.05) pre and post training session, there is asubsequent positive increase in the strength gain of an healthy individual.Conclusion:- There is significant change in the muscle strength after four week of elastic training protocolof healthy adult individuals. Therefore, the tool kit is helpful as a whole body exerciser as well as a specifictargeted muscle exerciser to increase a individual muscle strength and to improve the way of exercisingwithout any hindrance in the aspects of space and heavy machine