Strength changes during an in-season resistance-training program for football

The purpose of this study was to examine the effects of both intensity and volume of training during a 2 d.wk(-1) in-season resistance-training program (RTP) for American football players. Fifty-three National Collegiate Athletic Association Division III football players were tested in the 1 repetition maximum (1RM) bench press and 1RM squat on the first day of summer training camp (PRE) and during the final week of the regular season (POST). Subjects were required to perform 3 sets of 6-8 repetitions per exercise. Significant strength improvements in squat were observed from PRE (155.0 +/- 31.8 kg) to POST (163.3 +/- 30.0 kg), whereas no PRE to POST changes in bench press were seen (124.7 +/- 21.0 kg vs.123.9 +/- 18.6 kg, respectively). Training volume and training compliance were not related to strength improvement. Further analysis showed that athletes training at >or=80% of their PRE 1RM had significantly greater strength improvements than athletes training at <80% of their PRE 1RM, for both bench press and squat. Strength improvements can be seen in American football players, during an in-season RTP, as long as exercise intensity is >or=80% of the 1RM.     

Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players

The purpose of the present study was to examine the influence of direct supervision on muscular strength, power, and running speed during 12 weeks of resistance training in young rugby league players. Two matched groups of young (16.7 +/- 1.1 years [mean +/- SD]), talented rugby league players completed the same periodized resistance-training program in either a supervised (SUP) (N = 21) or an unsupervised (UNSUP) (N = 21) environment. Measures of 3 repetition maximum (3RM) bench press, 3RM squat, maximal chin-ups, vertical jump, 10- and 20-m sprints, and body mass were completed pretest (week 0), midtest (week 6), and posttest (week 12) training program. Results show that 12 weeks of periodized resistance training resulted in an increased body mass, 3RM bench press, 3RM squat, maximum number of chin-ups, vertical jump height, and 10- and 20-m sprint performance in both groups (p < 0.05). The SUP group completed significantly more training sessions, which were significantly correlated to strength increases for 3RM bench press and squat (p < 0.05). Furthermore, the SUP group significantly increased 3RM squat strength (at 6 and 12 weeks) and 3RM bench press strength (12 weeks) when compared to the UNSUP group (p < 0.05). Finally, the percent increase in the 3RM bench press, 3RM squat, and chin-up(max) was also significantly greater in the SUP group than in the UNSUP group (p < 0.05). These findings show that the direct supervision of resistance training in young athletes results in greater training adherence and increased strength gains than does unsupervised training.     

NFL-225 Test to Predict 1RM Bench Press in NCAA Division I Football Players

ABSTRACT: Mann, JB, Stoner, JD, and Mayhew, JL. NFL-225 test to predict 1RM bench press in NCAA Division I football players. J Strength Cond Res 26(10): 2623-2631, 2012-The National Football League (NFL)-225 test has gained popularity for assessing muscular performance among college football programs. Although the test is a measure of absolute muscular endurance, it was reputed to be highly correlated with maximum muscular strength. The purposes of this study were to assess the predictive potential of the NFL-225 test for estimating 1 repetition maximum (1RM) bench press performance in National Collegiate Athletic Association Division I college football players and to evaluate the accuracy of previous NFL-225 prediction equations. Players (n = 289) in a successful Division I program were assessed over a period of 5 years for 1RM bench press and repetitions completed with 102.3 kg (225 lb). Test sessions occurred within 1 week of each other during the off-season training period. In a validation group (n = 202), repetitions were significantly correlated with 1RM (r = 0.95), producing a prediction equation (1RM [kg] = 103.5 + 3.08 Reps) with a standard error of estimate = 6.4 kg (coefficient of variation = 4.3%). In a randomly selected cross-validation group (n = 87), the new equation nonsignificantly underpredicted by 0.9 ± 7.2 kg produced a high correlation with actual 1RM (intraclass correlation coefficient [ICC] = 0.967), had a limit of agreement of -15.0 to 13.2 kg, and predicted 69% of the group within ±4.5 kg of their actual 1RM. The best previous equation was that of Slovak et al., which was nonsignificantly underpredicted by -0.5 ± 6.7 kg, produced a high correlation with actual 1RM (ICC = 0.975), and predicted 68% of the group within ±4.5 kg of their actual 1RM. The new NFL-225 test seems to be a reasonable predictor of 1RM bench press in Division I players but should be further assessed on players from other high-level programs.     

Influence of contraction velocity in untrained individuals over the initial early phase of resistance training

The purpose of this study was to determine the early phase adaptations in short-term traditional (TRT) versus superslow (SST) resistance training. Sixteen apparently healthy subjects participated in this study. Subjects were pretested and posttested for their 1 repetition maximums (1RM) in the squat and bench press, peak power in a countermovement jump (CMJ) and squat jump (SJ), and body composition using dual energy x-ray absorptiometry. Subjects participated in an 8-week resistance training program in either SST (n = 9, 3 men, 6 women), using 50% of 1RM, or TRT (n = 7, 3 men, 4 women), using 80% of 1RM. Both groups trained 3 days per week. The TRT and SST groups improved in strength by 6.8 and 3.6% in the squat exercise and by 8.6 and 9.1% in the bench press, respectively. Peak power for the CMJ increased significantly in the TRT group, from 23.0 +/- 5.5 W/kg to 25.0 +/- 6.3 W/kg; no such increase was seen with respect to the SST group. Both groups' 1RM increased significantly for both the bench press and the squat. No changes in body composition were seen for either group. The results of this study suggest that TRT is more effective for improving peak power than SST.     

Effect of twelve weeks of medicine ball training on high school baseball players

This study examined the effect of 12 weeks of medicine ball training on high school baseball players. Forty-nine baseball players (age 15.4 +/- 1.2 years) were randomly assigned using a stratified sampling technique to 1 of 2 groups. Group 1 (n = 24) and group 2 (n = 25) performed the same full-body resistance exercises according to a stepwise periodized model and took 100 bat swings a day, 3 days per week, with their normal game bat for 12 weeks. Group 2 performed additional rotational and full-body medicine ball exercises 3 days per week for 12 weeks. Pre- and post-testing consisted of a 3 repetition maximum (RM) dominant and nondominant torso rotational strength and sequential hip-torso-arm rotational strength (medicine ball hitter's throw). A 3RM parallel squat and bench press were measured at 0 and after 4, 8, and 12 weeks of training. Although both groups made statistically significant increases (p < or = 0.05) in dominant (10.5 vs. 17.1%) and nondominant (10.2 vs. 18.3%) torso rotational strength and the medicine ball hitter's throw (3.0 vs. 10.6%), group 2 showed significantly greater increases in all 3 variables than group 1. Furthermore, both groups made significant increases in predicted 1RM parallel squat and bench press after 4, 8, and 12 weeks of training; however, there were no differences between groups. These data indicate that performing a 12-week medicine ball training program in addition to a stepwise periodized resistance training program with bat swings provided greater sport-specific training improvements in torso rotational and sequential hip-torso-arm rotational strength for high school baseball players.     

The effects of combined ballistic and heavy resistance training on maximal lower- and upper-body strength in recreationally trained men

The purpose of the present study was to investigate the additive effects of ballistic training to a traditional heavy resistance training program on upper- and lower-body maximal strength. Seventeen resistance-trained men were randomly assigned to 1 of 2 groups: (i) a combined ballistic and heavy resistance training group (COM; age = 21.4 +/- 1.7 years, body mass = 82.7 +/- 15.1 kg) or (ii) a heavy resistance training group (HR; age = 20.1 +/- 1.2 years, body mass = 81.0 +/- 9.2 kg) and subsequently participated in an 8-week periodized training program. Training was performed 3 days per week, that is, 6-8 exercises per workout (6-8 traditional exercises for HR; 4-6 traditional + 2 ballistic exercises in COM) for 3-8 repetitions. A significant increase in 1-repetition maximum (1RM) squat was shown in both groups (COM = 15.2%; HR = 17.3%) with no difference observed between groups. However, 1RM bench press increased to a significantly greater extent (P = 0.04) in COM than HR (11.6% vs. 7.1%, respectively). For peak power attained during the jump squat, an interaction (P = 0.02) was observed where the 5.4% increase in COM and -3.2% reduction in HR were statistically significant. Nonsignificant increases were observed in peak plyometric push-up power in COM (8.5%) and HR (3.4%). Lean body mass increased significantly in both groups, with no between-group differences observed. The results of this study support the inclusion of ballistic exercises into a heavy resistance training program for increasing 1RM bench press and enhancing lower-body power.     

Training leading to repetition failure enhances bench press strength gains in elite junior athletes

The purpose of this study was to investigate the importance of training leading to repetition failure in the performance of 2 different tests: 6 repetition maximum (6RM) bench press strength and 40-kg bench throw power in elite junior athletes. Subjects were 26 elite junior male basketball players (n = 12; age = 18.6 +/- 0.3 years; height = 202.0 +/- 11.6 cm; mass = 97.0 +/- 12.9 kg; mean +/- SD) and soccer players (n = 14; age = 17.4 +/- 0.5 years; height = 179.0 +/- 7.0 cm; mass = 75.0 +/- 7.1 kg) with a history of greater than 6 months' strength training. Subjects were initially tested twice for 6RM bench press mass and 40-kg Smith machine bench throw power output (in watts) to establish retest reliability. Subjects then undertook bench press training with 3 sessions per week for 6 weeks, using equal volume programs (24 repetitions x 80-105% 6RM in 13 minutes 20 seconds). Subjects were assigned to one of two experimental groups designed either to elicit repetition failure with 4 sets of 6 repetitions every 260 seconds (RF(4 x 6)) or allow all repetitions to be completed with 8 sets of 3 repetitions every 113 seconds (NF(8 x 3)). The RF(4 x 6) treatment elicited substantial increases in strength (7.3 +/- 2.4 kg, +9.5%, p < 0.001) and power (40.8 +/- 24.1 W, +10.6%, p < 0.001), while the NF(8 x 3) group elicited 3.6 +/- 3.0 kg (+5.0%, p < 0.005) and 25 +/- 19.0 W increases (+6.8%, p < 0.001). The improvements in the RF(4 x 6) group were greater than those in the repetition rest group for both strength (p < 0.005) and power (p < 0.05). Bench press training that leads to repetition failure induces greater strength gains than nonfailure training in the bench press exercise for elite junior team sport athletes.     

Occlusion training increases muscular strength in division IA football players

The purpose of this study was to investigate the effectiveness of 4 weeks of low-intensity resistance training with blood-flow occlusion on upper and lower body muscular hypertrophy and muscular strength in National Collegiate Athletic Association Division IA football players. There were 32 subjects (average age 19.2 ± 1.8 years) who were randomized to an occlusion group or control group. The athletes performed 4 sets of bench press and squat in the following manner with or without occlusion: 30 repetitions of 20% predetermined 1 repetition maximum (1RM), followed by 3 sets of 20 repetitions at 20% 1RM. Each set was separated by 45 seconds. The training duration was 3 times per week, after the completion of regular off-season strength training. Data collected included health history, resting blood pressure, pretraining and posttraining bench press and squat 1RM, upper and lower chest girths, upper and lower arm girths, thigh girth, height, and body mass. The increases in bench press and squat 1RM (7.0 and 8.0%, respectively), upper and lower chest girths (3 and 3%, respectively), and left upper arm girth were significantly greater in the experiment group (p < 0.05). Occlusion training could provide additional benefits to traditional strength training to improve muscular hypertrophy and muscular strength in collegiate athletes.     

The relationship between core stability and performance in division I football players

The purpose of this study was to identify relationships between core stability and various strength and power variables in strength and power athletes. National Collegiate Athletic Association Division I football players (height 184.0 +/- 7.1 cm, weight 100.5 +/- 22.4 kg) completed strength and performance testing before off-season conditioning. Subjects were tested on three strength variables (one-repetition maximum [1RM] bench press, 1RM squat, and 1RM power clean), four performance variables (countermovement vertical jump [CMJ], 20- and 40-yd sprints, and a 10-yd shuttle run), and core stability (back extension, trunk flexion, and left and right bridge). Significant correlations were identified between total core strength and 20-yd sprint (r = -0.594), 40-yd sprint (r = -0.604), shuttle run (r = -0.551), CMJ (r = 0.591), power clean/body weight (BW) (r = 0.622), 1RM squat (r = -0.470), bench press/BW (r = 0.369), and combined 1RM/BW (r = 0.447); trunk flexion and 20-yd sprint (r = -0.485), 40-yd sprint (r = -0.479), shuttle run (r = -0.443), CMJ (r = 0.436), power clean/BW (r = 0.396), and 1RM squat (r = -0.416); back extension and CMJ (r = 0.536), and power clean/BW (r = 0.449); right bridge and 20-yd sprint r = -0.410) and 40-yd sprint (r = -0.435), CMJ (r = 0.403), power clean/BW (r = 0.519) and bench press/BW (r = 0.372) and combined 1RM/BW (r = 0.406); and left bridge and 20-yd sprint (r = -0.376) and 40-yd sprint (r = -0.397), shuttle run (r = -0.374), and power clean/BW (r = 0.460). The results of this study suggest that core stability is moderately related to strength and performance. Thus, increases in core strength are not going to contribute significantly to strength and power and should not be the focus of strength and conditioning.     

Effect of wrist and forearm training on linear bat-end, center of percussion, and hand velocities and on time to ball contact of high school baseball players

This study examined the effects of 12 weeks of wrist and forearm training on linear bat-end velocity (BV), center of percussion velocity (CV), hand velocity (HV), and time to ball contact of high school baseball players. Forty-three baseball players were randomly assigned by a stratified sampling technique to 1 of 2 training groups. Group 1 (n = 23) and group 2 (n = 20) performed the same full-body resistance exercises while training 3 days a week for 12 weeks according to a stepwise periodized model. Group 2 also performed wrist and forearm exercises 3 days a week for 12 weeks. Wrist and forearm strength were measured pre- and posttraining. Linear BV, CV, HV, and time to ball contact were recorded pre- and posttraining by a motion-capture system. A 3 repetition maximum (RM) parallel squat and bench press were measured at baseline and after 4, 8, and 12 weeks of training. Both groups showed statistically significant increases (p < or = 0.01) in linear BV, CV, and HV (m.s(-1) +/- SD) after 12 weeks of training; however, there were no differences between the 2 groups. Both groups statistically increased wrist and forearm strength (p < or = 0.05). Group 2 had statistically greater increases (p < or = 0.05) in 10 of 12 wrist and forearm strength measures than did group 1. Both groups made statistically significant increases in predicted 1RM parallel squat and bench press after 4, 8, and 12 weeks of training; however, there were no differences between groups. These data indicate that a 12-week stepwise periodized training program can significantly increase wrist and forearm strength, linear BV, CV, and HV among high school baseball players. However, increased wrist and forearm strength did not contribute to further increases in linear BV, CV, or HV.     

Effect of core strength on the measure of power in the extremities

The purpose of this study was to (a) develop a functional field test to assess the role of the core musculature and its impact on sport performance in an athletic population and (b) develop a functional field test to determine how well the core can transfer forces from the lower to the upper extremities. Twenty-five DI collegiate football players performed medicine ball throws (forward, reverse, right, and left) in static and dynamic positions. The results of the medicine ball throws were compared with several athletic performance measurements: 1 repetition maximum (1RM) squat, squat kg/bw, 1RM bench press, bench kg/bw, countermovement vertical jump (CMJ), 40-yd dash (40 yd), and proagility (PrA). Push press power (PWR) was used to measure the transfer of forces through the body. Several correlations were found in both the static and dynamic medicine ball throws when compared with the performance measures. Static reverse correlated with CMJ (r = 0.44), 40 yd (r = 0.5), and PrA (r = 0.46). Static left correlated with bench kg/bw (0.42), CMJ (0.44), 40 yd (0.62), and PrA (0.59). Static right also correlated with bench kg/bw (0.41), 40 yd (0.44), and PrA (0.65). Dynamic forward (DyFw) correlated with the 1RM squat (r = 0.45) and 1RM bench (0.41). Dynamic left and Dynamic right correlated with CMJ, r = 0.48 and r = 0.40, respectively. Push press power correlated with bench kg/bw (0.50), CMJ (0.48), and PrA (0.48). A stepwise regression for PWR prediction identified 1RM squat as the best predictor. The results indicate that core strength does have a significant effect on an athlete's ability to create and transfer forces to the extremities. Currently, plank exercises are considered an adequate method of training the core for athletes to improve core strength and stability. This is a problem because it puts the athletes in a nonfunctional static position that is very rarely replicated in the demands of sport-related activities. The core is the center of most kinetic chains in the body and should be trained accordingly.     

A physical profile of elite female ice hockey players from the USA

Despite impressive numbers of hockey participants, there is little research examining elite female ice hockey players. Therefore, the purpose of this study was to describe the physical characteristics of elite female ice hockey players who were trying out for the 2010 US Women's Ice Hockey team. Twenty-three women participated in the study and were evaluated for body mass (kilograms), height (centimeters), age (years) vertical jump (centimeters), standing long jump (centimeters), 1RM front squat (kilograms), front squat relative to body mass (percent), 1RM bench press (kilograms), bench press relative to body mass (percent), pull-ups, and body composition (percent body fat). The athletes in this sample were 24.7 years of age (SD = 3.1) and 169.7 cm tall (SD = 6.9); on average, they weighed 70.4 kg (SD = 7.1) and reported 15.8% body fat (SD = 1.9). Mean vertical jump height was 50.3 cm (SD = 5.7) and standing long jump was 214.8 cm (SD = 10.9). Mean 1RM for the upper body strength (bench press) was 65.3 kg (SD = 12.2) (95.1 ± 15.5% of body mass), and 1RM for lower body (front squat) was 88.6 kg (SD = 11.2) (127.7 ± 16.3% of body mass). This study is the first to report the physical characteristics of elite female ice hockey players from the USA. Data should assist strength and conditioning coaches in identifying talent, testing for strengths and weaknesses, comparing future teams to these indicators, and designing programs that will enhance the performance capabilities of female ice hockey athletes.     

Anthropometric dimensions do not enhance one repetition maximum prediction from the NFL-225 test in college football players

The purpose of this study was to evaluate the contribution of anthropometric dimensions to improving the accuracy of repetitions-to-fatigue (RTF) using an absolute load of 225 lbs to predict 1 repetition maximum (1RM) bench press performance in college football players. Sixty-one players from an NCAA Division II team were evaluated for 1RM bench press performance, RTF using an absolute load of 225 lbs, and measured (5 skinfolds, 2 skeletal length, and 2 muscle circumferences). Anthropometric dimensions (percent fat, lean body mass, and arm cross-sectional areas) were derived at the conclusion of 8 weeks of heavy resistance training during the off-season. None of the anthropometric dimensions made a significant additional contribution to RTF (r = 0.96, SEE = 12.3 lbs) for predicting 1RM. Of the currently available NFL-225 prediction equations found in the literature nonsignificantly underestimated 1RM from RTF by an average of 1.1 lbs (+/-12.7 lbs), whereas 5 other RTF equations significantly overpredicted by 3.5-9.0 lbs (+/-12.2-14.1 lbs). Anthropometric dimensions neither reduced the error associated with prediction of 1RM bench press using the NFL-225 test in college football players nor do they explain why some players are significantly over- or underpredicted when using muscle endurance repetitions.     

Comparison of loaded and unloaded jump squat training on strength/power performance in college football players

The purpose of this study was to explore the effects of 5 weeks of eccentrically loaded and unloaded jump squat training in experienced resistance-trained athletes during the strength/ power phase of a 15-week periodized off-season resistance training program. Forty-seven male college football players were randomly assigned to 1 of 3 groups. One group performed the jump squat exercise using both concentric and eccentric phases of contraction (CE; n = 15). A second group performed the jump squat exercise using the concentric phase only (n = 16), and a third group did not perform the jump squat exercise and served as control (CT; n = 16). No significant differences between the groups were seen in power, vertical jump height, 40-yd sprint speed and agility performance. In addition, no differences between the groups were seen in integrated electromyography activity during the jump squat exercise. Significant differences between the CE and CT groups were seen in Delta 1RM squat (65.8 and 27.5 kg, respectively) and Delta 1RM power clean (25.9 and 3.8 kg, respectively). No other between-group differences were observed. Results of this study provide evidence of the benefits of the jump squat exercise during a short-duration (5-week) training program for eliciting strength and power gains. In addition, the eccentric phase of this ballistic movement appears to have important implications for eliciting these strength gains in college football players during an off-season training program. Thus, coaches incorporating jump squats (using both concentric and eccentric phases of contraction) in the off-season training programs of their athletes can see significant performance improvements during a relatively short duration of training.     

Comparison of muscle force production using the Smith machine and free weights for bench press and squat exercises

The Smith machine (SM) (vertical motion of bar on fixed path; fixed-form exercise) and free weights (FWs) (free-form path) are commonly used strength training modes. Exercisers may need to alternate between types of equipment, depending on testing, training, rehabilitation, and/or the exercisers' goals. The purposes of this study were to compare muscle force production for SM and FWs using a 1 repetition maximum (1RM) for the parallel back squat and supine bench press exercises and to predict the 1RM for one mode from 1RM on the other mode. Men (n = 16) and women (n = 16) alternately completed 1RM testing for squat and bench press using SM and FWs. Analyses of variance (type of equipment x sex) and linear regression models were calculated. A significant difference was found between bench press and squat 1RMs for each mode of equipment for all participants. The squat 1RM was greater for the SM than the FWs; conversely, the bench 1RM was greater for FWs than the SM. When sex was considered, bench 1RM for FWs was greater than SM for men and women. The squat 1RM was greater for SM than FWs for women only. The 1RM on one mode of equipment was the best predictor of 1RM for the other mode. For both sexes, the equation SM bench 1RM (in kilograms) = -6.76 + 0.95 (FW bench 1RM) can be used. For women only, SM squat 1RM (in kilograms) = 28.3 + 0.73 (FW squat 1RM). These findings provide equations for converting between SM and FW equipment for training.     

Effect of 12 weeks of wrist and forearm training on high school baseball players

This study examined the effect of 12 weeks of wrist and forearm training on male high school baseball players (mean age = 15.3 +/- 1.1 years). Participants (N = 43) were tested for 10 repetition maximum (RM) wrist barbell flexion, wrist barbell extension, dominant (D) and nondominant (ND) hand-forearm supination, D and ND forearm pronation, D and ND wrist radial deviation, D and ND wrist ulnar deviation, D and ND grip strength, and a 3RM parallel squat (PS) and bench press (BP). Group 1 (n = 23) and group 2 (n = 20), randomly assigned by a stratified sampling technique, performed the same resistance exercises while training 3 days a week for 12 weeks according to a stepwise periodized model. Group 2 also performed wrist and forearm exercises 3 days a week for 12 weeks to determine if additional wrist and forearm training provided further wrist and forearm strength improvements. All wrist and forearm strength variables were measured before and after 12 weeks of training. The 3RM PS and BP were measured at 0 and after 4, 8, and 12 weeks of training. Both groups significantly increased wrist and forearm strength (kg +/- SD) except 10RM D and ND forearm supination for group 1 (p < 0.05). Group 2 showed statistically greater improvements (p < 0.05) in all wrist and forearm strength variables than did group 1 except for D and ND grip strength. Predicted 1RM (kg +/- SD) PS and BP increased significantly (p < 0.05) after weeks 4, 8, and 12 for both groups. These data indicate that a 12-week stepwise periodized training program can significantly increase wrist, forearm, PS, and BP strength for both groups. Additionally, group 2 had further wrist and forearm strength gains.     

Effects of a competitive wrestling season on body composition, strength, and power in National Collegiate Athletic Association Division III college wrestlers

The purpose of this study was to investigate the effects of a competitive wrestling season on body composition, muscular strength, and muscular power in National Collegiate Athletic Association (NCAA) Division III college wrestlers. A total of 10 wrestlers were assessed throughout 2 consecutive wrestling seasons in late October, late January (midseason), and late March (postseason). Measurements included body weight, body composition (6-site skinfold), muscular strength (back squats and bench press), and muscular power (e.g., power cleans, vertical jump, seated medicine ball put). A repeated-measures analysis of variance (ANOVA) showed no significant changes in body weight, percentage of body fat, or fat-free mass (FFM) from pre- to mid- to postseason (body weight, 77.9 +/- 12.4, 75.7 +/- 11.0, and 79.9 +/- 12.8 kg; percentage of body fat, 11.6 +/- 3.9, 10.5 +/- 3.0, and 12.0 +/- 3.4; FFM, 68.5 +/- 8.7, 67.5 +/- 8.2, and 70.0 +/- 9.0 kg). A statistically significant main effect of time (p < 0.01) was observed for muscular strength, as both the back squat and bench press measures were lower at midseason (back squat, 150.8 +/- 25.2 kg; bench press, 98.3 +/- 25.4 kg) than at pre- and postseason (back squat, 157.9 +/- 25.5 and 161.4 +/- 25.6; bench press, 103.4 +/- 25.5 and 106.4 +/- 26.0). Muscular power did not change significantly throughout the wrestling season. These data indicate that Division III college wrestlers remain relatively weight stable with little change in body composition during a competitive wrestling season. While muscular power is apparently maintained, muscular strength may decline slightly. Our findings suggest that these wrestlers benefit from a training program that emphasizes in-season strength maintenance.     

A comparison of 3 different rest intervals on the exercise volume completed during a workout

The purpose of this research was to compare differences between 3 different rest intervals on the squat and bench press volume completed during a workout. Fifteen college-aged men volunteered to participate in this study (age 20.73 +/- 2.60 years; body mass 80.73 +/- 10.80 kg). All subjects performed 3 testing sessions, during which 4 sets of the squat and bench press were performed with an 8 repetition maximum (8RM) load. During each testing session, the squat and bench press were performed with a 1, 2, or 5-minute rest interval between sets. Volume was defined as the total number of repetitions completed over 4 sets for each rest condition. Statistical analysis was conducted separately for the squat and bench press. One-way repeated analyses of variance with Bonferroni post hocs demonstrated significant differences between each rest condition for both exercises tested (p < 0.05). The 5-minute rest condition resulted in the highest volume completed, followed in descending order by the 2- and 1-minute rest conditions. The ability to perform a higher volume of training with a given load may stimulate greater strength adaptations.     

Changes in strength and power performance in elite senior female professional volleyball players during the in-season: a case study

It is often recommended that in-season training programs aim to maintain muscular strength and power developed during the off-season. However, improvements in performance may be possible with a well-designed training regimen. The purpose of this case report is to describe the changes in physical performance after an in-season training regimen in professional female volleyball players in order to determine whether muscular strength and power might be improved. Apart from normal practice sessions, 10 elite female volleyball players completed 2 training sessions per week, which included both resistance training and plyometric exercises. Over the 12-week season, the athletes performed 3-4 sets of 3-8 repetitions for resistance and plyometric exercises during each training session. All sessions were supervised by one of the investigators as well as by the team head coach. Muscular strength and power were assessed before and after the 12-week training program using 4 repetition maximum bench press and parallel squat tests, an overhead medicine ball throw (BTd), as well as unloaded and loaded countermovement jumps (CMJs). Strength improved by 15% and 11.5% in the bench press and parallel squat, respectively (p < 0.0001). Distance in the BTd improved by 11.8% (p < 0.0001), whereas unloaded and loaded CMJ height increased between 3.8 and 11.2%. The current findings suggest that elite female volleyball players can improve strength and power during the competition season by implementing a well-designed training program that includes both resistance and plyometric exercises.     

An examination of strength and concentric work ratios during variable range of motion training

Variable range of motion (ROM) training consists of partial ROM resistance training with the countermovement being performed at a different phase of the movement for each set. In this study, we assessed the effect of this method of training on peak force, load lifted, and concentric work performed. Six male subjects with resistance training backgrounds (age 20.2 +/- 1.3 years, height 179.4 +/- 4.6 cm, weight 89.6 +/- 9.9 kg, 6-repetition maximum [6RM] bench press 92.5 +/- 14.3 kg) participated in this study. Testing consisted of 6RM bench press strength tests during full (FULL), three quarter ((3/4)), one half ((1/2)), and one quarter ((1/4)) ROM from full elbow extension bench press performed on a Smith machine. The 6RM load, peak force (PF), and concentric work (W) performed during each ROM was examined using a one-way analysis of variance performed at an alpha level of p < 0.05. The 6RM load increased significantly as the ROM was decreased for all tests (FULL = 92.5 +/- 14.3 kg, (3/4) = 102.1 +/- 14.3 kg, (1/2) = 123.3 +/- 23.6 kg, (1/4) = 160.9 +/- 26.2 kg). PF during each test was significantly higher during the (1/4) (1924.8 +/- 557.9 N) and (1/2) (1859.4 +/- 317.1 N) ROM from full elbow extension bench press when compared with the (3/4) (1242.2 +/- 254.6 N) and FULL (1200.5 +/- 252.5 N) ROM exercise. Although higher force levels were evident, the restriction in barbell displacement resulted in a subsequent reduction in W as the lifting ROM was reduced. These results suggest that variable ROM resistance training results in increased force production as the ROM diminishes.