Acute effect on power output of alternating an agonist and antagonist muscle exercise during complex training

The efficient coordination of agonist and antagonist muscles is one of the important early adaptations in resistance training responsible for large increases in strength. Weak antagonist muscles may limit speed of movement; consequently, strengthening them leads to an increase in agonist muscle movement speed. However, the effect of combining agonist and antagonist muscle exercises into a power training session has been largely unexplored. The purpose of this study was to determine if a training complex consisting of contrasting agonist and antagonist muscle exercises would result in an acute increase in power output in the agonist power exercise. Twenty-four college-aged rugby league players who were experienced in combined strength and power training served as subjects for this study. They were equally assigned to an experimental (Antag) or control (Con) group and were no different in age, height, body mass, strength, or maximal power. Power output was assessed during bench press throws with a 40-kg resistance (BT P40) with the Plyometric Power System training device. After warming up, the Con group performed the BT P40 tests 3 minutes apart to determine if any acute augmentation to power output could occur without intervention. The Antag group also performed the BT P40 tests; however, an intervention strategy of a set of bench pulls, which is an antagonistic action to the bench throw, was performed between tests to determine if this would acutely affect power output during the second BT P40 test. Although the power output for the Con group remained unaltered between test occasions, the significant 4.7% increase for the Antag group indicates that a strategy of alternating agonist and antagonist muscle exercises may acutely increase power output during complex power training. This result may affect power training and specific warm-up strategies used in ballistic sports activities, with increased emphasis placed upon the antagonist muscle groups.     

Acute effect of alternating heavy and light resistances on power output during upper-body complex power training

This study investigated the effect on upper-body power output of manipulating resistances during contrast or complex power training. This power-training strategy typically entails the athlete alternating sets of a heavy resistance in a strength-oriented exercise with sets of lighter resistances in a power-oriented exercise. Sixteen rugby league players, who were experienced in power training and who performed complex training on a regular basis, served as subjects for this study and were divided equally into a control (Con) or experimental (Exp) group. Both groups were pre- and posttested for power output while performing explosive bench press throws in a Smith machine with a resistance of 50 kg (BT P50). The Exp group performed an intervention strategy of a 6-repetition set of bench presses with a resistance of 65% of 1 repetition maximum (65% 1RM) between tests. At the pretest occasion, no differences were observed between the groups in power output; however, at the posttesting, a significant difference in power output was observed between the groups in the BT P50. The 4.5% increase in the power output recorded during the posttesting BT P50 for the Exp group was determined to be significantly different from all other scores (p < or = 0.05). These data indicate that the performance of a set of heavy resistance strength training exercise between power training sets will acutely enhance power output in the second power training set. This effect has been previously theorized as possibly due to some combination of acute neural or mechanical adaptations.     

Adaptations in upper-body maximal strength and power output resulting from long-term resistance training in experienced strength-power athletes

The purpose of this investigation was to observe changes in maximal upper-body strength and power and shifts in the load-power curve across a multiyear period in experienced resistance trainers. Twelve professional rugby league players who regularly performed combined maximal strength and power training were observed across a 4-year period with test data reported every 2 years (years 1998, 2000, and 2002). Upper-body strength was assessed by the 1 repetition maximum bench press and maximum power during bench press throws (BT Pmax) with various barbell resistances of 40-80 kg. During the initial testing, players also were identified as elite (n = 6) or subelite (n = 6), depending upon whether they participated in the elite first-division national league or second-division league. This subgrouping allowed for a comparison of the scope of changes dependent upon initial strength and training experience. The subelite group was significantly younger, less strong, and less powerful than the elite group, but no other difference existed in height or body mass in 1998. Across the 4-year period, significant increases in strength occurred for the group as a whole and larger increases were observed for the subelite than the elite group, verifying the limited scope that exists for strength gain in more experienced, elite resistance-trained athletes. A similar trend occurred for changes in BT Pmax. This long-term observation confirms that the rate of progress in strength and power development diminishes with increased strength levels and resistance training experience. Furthermore, it also indicates that strength and power can still be increased despite a high volume of concurrent resistance and endurance training.     

The influence of volume of exercise on early adaptations to strength training

The purpose of this investigation was to compare the effects of single-set strength training and 3-set strength training during the early phase of adaptation in 18 untrained male subjects (age, 20-30 years). After initial testing, subjects were randomly assigned to either the 3L-1U group (n = 8), which trained 3 sets in leg exercises and 1 set in upper-body exercises, or the 1L-3U group (n = 10), which trained 1 set in leg exercises and 3 sets in upper-body exercises. Testing was conducted at the beginning and at the end of the study and consisted of 2 maximal isometric tests (knee extension and bench press) and 6 maximal dynamic tests (1 repetition maximum [1RM] tests). Subjects trained 3 days per week for 6 weeks. After warm-up, subjects performed 3 leg exercises and 4 upper-body exercises. In both groups, each set consisted of 7 repetitions (reps) with the load supposed to induce muscular failure after the seventh rep (7RM load). After 6 weeks of training, 1RM performance in all training exercises was significantly increased (10-26%, p < 0.01) in both groups. The relative increase in 1RM load in the 3 leg exercises was significantly greater in the 3L-1U group than in the 1L-3U group (21% vs. 14%, p = 0.01). However, the relative increase in 1RM load in the 3 upper-body exercises was similar in the 3L-1U group (16%) and the 1L-3U group (14%). These results show a superior adaptation to 3-set strength training, compared with 1-set strength training, in leg exercises but not in upper-body exercises during the early phase of adaptation.     

Effect of short-term equal-volume resistance training with different workout frequency on muscle mass and strength in untrained men and women

Changes in muscle mass and strength will vary, depending on the volume and frequency of training. The purpose of this study was to determine the effect of short-term equal-volume resistance training with different workout frequency on lean tissue mass and muscle strength. Twenty-nine untrained volunteers (27-58 years; 23 women, 6 men) were assigned randomly to 1 of 2 groups: group 1 (n = 15; 12 women, 3 men) trained 2 times per week and performed 3 sets of 10 repetitions to fatigue for 9 exercises, group 2 (n = 14; 11 women, 3 men) trained 3 times per week and performed 2 sets of 10 repetitions to fatigue for 9 exercises. Prior to and following training, whole-body lean tissue mass (dual energy x-ray absorptiometry) and strength (1 repetition maximum squat and bench press) were measured. Both groups increased lean tissue mass (2.2%), squat strength (28%), and bench press strength (22-30%) with training (p < 0.05), with no other differences. These results suggest that the volume of resistance training may be more important than frequency in developing muscle mass and strength in men and women initiating a resistance training program.     

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.     

Online weight training

The purpose of this study was to determine how a traditional weight training class compared to nontraditional classes that were heavily laden with technology. Could students learn resistance exercises by watching video demonstrations over the Internet? Three university weight training classes, each lasting 16 weeks, were compared. Each class had the same curriculum and workout requirements but different attendance requirements. The online group made extensive use of the Internet and was allowed to complete the workouts on their own at any gym that was convenient for them. Seventy-nine college-aged students were randomized into 3 groups: traditional (n = 27), hybrid (n = 25), and online (n = 27). They completed pretest and posttest measures on upper-body strength (i.e., bench press), lower-body strength (i.e., back squat), and knowledge (i.e., written exam). The results indicated that all 3 groups showed significant improvement in knowledge (p < 0.05). The online group did not require the students to attend class and may have resulted in significantly lower scores on the bench press (p < 0.05) and squats (p < 0.05). This study indicates that an online weight training course may improve knowledge but not strength. Possible reasons for a lack of improvement in the online group included lack of motivation, low accountability, and the possibility that the self-reported workouts were not accurate. These results suggest that there is a limit to how much technology can be used in a weight training class. If this limit is exceeded, some type of monitoring system appears necessary to ensure that students are actually completing their workouts.     

Change in power output across a high-repetition set of bench throws and jump squats in highly trained athletes

Athletes experienced in maximal-power and power-endurance training performed 1 set of 2 common power training exercises in an effort to determine the effects of moderately high repetitions upon power output levels throughout the set. Twenty-four and 15 athletes, respectively, performed a set of 10 repetitions in both the bench throw (BT P60) and jump squat exercise (JS P60) with a resistance of 60 kg. For both exercises, power output was highest on either the second (JS P60) or the third repetition (BT P60) and was then maintained until the fifth repetition. Significant declines in power output occurred from the sixth repetition onwards until the 10th repetition (11.2% for BT P60 and 5% for JS P60 by the 10th repetition). These findings suggest that athletes attempting to increase maximal power limit their repetitions to 2 to 5 when using resistances of 35 to 45% 1RM in these exercises.     

The acute effects of prior dynamic resistance exercise using different loads on subsequent upper-body explosive performance in resistance-trained men

The purpose of this study was to determine if explosive upper-body performance could be improved when it was preceded by conditioning contraction protocols that incorporate resistance exercise. Providing that performance was enhanced, it was also the intention to determine the optimal conditioning contraction load for enhancing performance. Eight recreationally trained men completed 4 experimental sessions. Each session consisted of a warm-up, 3 bench press throws (pre), a conditioning protocol, and 3 bench press throws (post). The different conditioning protocols consisted of 5 bench press repetitions using 100, 75, or 50% of 5 repetition maximum (5RM) strength. The fourth protocol, in which no repetitions were completed, acted as a control. Participants performed each conditioning protocol on a different day, and the order in which the protocols were performed was randomized. Average power, assessed during the bench press throws, was determined for the starting segment and the end segment (point of bar release) for each throw. Comparisons in average power, for each segment of the bench press 1RM, were made between the pre- and postconditioning protocol bench press throws. None of the conditioning protocols had an effect on bench press throw performance in either of the 2 segments of the movement. The results suggest there is no performance advantage when explosive upper-body movement is preceded by resistance exercise of varying loads. Alternatively, the performance of a set of resistance exercise did not compromise explosive upper-body performance. Considering this, training methods that combine both resistance exercise and plyometric-like exercise may offer a practical and time-efficient training system.     

Relationship between upper-body strength and bat swing speed in high-school baseball players

This study aimed to clarify the relationship between upper-body strength and bat swing speed in high-school baseball players and to examine the physical characteristics of home run hitters (sluggers). The subjects were 30 male high-school baseball players with national tournament experience at the Koshien Stadium. Bat swing speed exerted by full effort was measured with a microwave-type speed-measuring instrument. One-repetition maximum (1RM) of a bench press (BP), BP power (bench power) using a light load (30 kg), and isokinetic chest press (0.4, 0.8, 1.2 m·s(-1)) were measured as upper-body strength. The relationships between bat swing speed and upper-body strength values were examined. Additionally, the t-test was used to reveal the mean differences between 14 home run hitters (group A) and 16 mediocre hitters (group B) for each measurement value. The bat swing speed showed significant and middle correlations with the 1RM BP (r = 0.59), bench power (0.41), and isokinetic chest press (0.48-0.55). Group A had significantly higher values in bench power and isokinetic chest press (high-speed) per kilogram of body weight than did group B. The swing speed showed significant correlations (r = 0.62) with the 1RM BP in group B but not in group A. In conclusion, to improve the hitting power of high-school baseball players, it may also be important to develop bench power with light loads in addition to 1RM BP.     

The effects of amino acid supplementation on muscular performance during resistance training overreaching

The purpose of this study was to examine the effects of amino acid supplementation on muscular strength, power, and high-intensity endurance during short-term resistance training overreaching. Seventeen resistance-trained men were randomly assigned to either an amino acid (AA) or placebo (P) group and underwent 4 weeks of total-body resistance training consisting of two 2-week phases of overreaching (phase 1: 3 x 8-12 repetitions maximum [RM], 8 exercises; phase 2: 5 x 3-5 RM, 5 exercises). Muscle strength, power, and high-intensity endurance were determined before (T1) and at the end of each training week (T2-T5). One repetition maximum squat and bench press decreased at T2 in P (5.2 and 3.4 kg, respectively) but not in AA, and significant increases in 1 RM squat and bench press were observed at T3-T5 in both groups. A decrease in the ballistic bench press peak power was observed at T3 in P but not AA. The fatigue index during the 20-repetition jump squat assessment did not change in the P group at T3 and T5 (fatigue index = 18.6 and 18.3%, respectively) whereas a trend for reduction was observed in the AA group (p = 0.06) at T3 (12.8%) but not T5 (15.2%; p = 0.12). These results indicate that the initial impact of high-volume resistance training overreaching reduces muscle strength and power, and it appears that these reductions are attenuated with amino acid supplementation. In addition, an initial high-volume, moderate-intensity phase of overreaching followed by a higher intensity, moderate-volume phase appears to be very effective for enhancing muscle strength in resistance-trained men.     

The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities

The purpose of this study was to examine the acute effects of a caffeine-containing supplement on upper- and lower-body strength and muscular endurance as well as anaerobic capabilities. Thirty-seven resistance-trained men (mean +/- SD, age: 21 +/- 2 years) volunteered to participate in this study. On the first laboratory visit, the subjects performed 2 Wingate Anaerobic Tests (WAnTs) to determine peak power (PP) and mean power (MP), as well as tests for 1 repetition maximum (1RM), dynamic constant external resistance strength, and muscular endurance (TOTV; total volume of weight lifted during an endurance test with 80% of the 1RM) on the bilateral leg extension (LE) and free-weight bench press (BP) exercises. Following a minimum of 48 hours of rest, the subjects returned to the laboratory for the second testing session and were randomly assigned to 1 of 2 groups: a supplement group (SUPP; n = 17), which ingested a caffeine-containing supplement, or a placebo group (PLAC; n = 20), which ingested a cellulose placebo. One hour after ingesting either the caffeine-containing supplement or the placebo, the subjects performed 2 WAnTs and were tested for 1RM strength and muscular endurance on the LE and BP exercises. The results indicated that there was a significant (p < 0.05) increase in BP 1RM for the SUPP group, but not for the PLAC group. The caffeine-containing supplement had no effect, however, on LE 1RM, LE TOTV, BP TOTV, PP, and MP. Thus, the caffeine-containing supplement may be an effective supplement for increasing upper-body strength and, therefore, could be useful for competitive and recreational athletes who perform resistance training.     

Closed-kinetic chain upper-body training improves throwing performance of NCAA Division I softball players

Closed-kinetic chain resistance training (CKCRT) of the lower body is superior to open-kinetic chain resistance training (OKCRT) to improve performance parameters (e.g., vertical jump), but the effects of upper-body CKCRT on throwing performance remain unknown. This study compared shoulder strength, power, and throwing velocity changes in athletes training the upper body exclusively with either CKCRT (using a system of ropes and slings) or OKCRT. Fourteen female National Collegiate Athletic Association Division I softball player volunteers were blocked and randomly placed into two groups: CKCRT and OKCRT. Blocking ensured the same number of veteran players and rookies in each training group. Training occurred three times weekly for 12 weeks during the team's supervised off-season program. Olympic, lower-body, core training, and upper-body intensity and volume in OKCRT and CKCRT were equalized between groups. Criterion variables pre- and posttraining included throwing velocity, bench press one-repetition maximum (1RM), dynamic single-leg balance, and isokinetic peak torque and power (PWR) (at 180 degrees x s(-1)) for shoulder flexion, extension, internal rotation, and external rotation (ER). The CKCRT group significantly improved throwing velocity by 2.0 mph (3.4%, p < 0.05), and the OKCRT group improved 0.3 mph (0.5%, NS). A significant interaction was observed (p < 0.05). The CKCRT group improved its 1RM bench press to the same degree (1.9 kg) as the OKCRT group (p < 0.05 within each group). The CKCRT group improved all measures of shoulder strength and power, whereas OKCRT conferred little change in shoulder torque and power scores. Although throwing is an open-chain movement, adaptations from CKCRT may confer benefits to subsequent performance. Strength coaches can incorporate upper-body CKCRT without sacrificing gains in maximal strength or performance criteria associated with an athletic open-chain movement such as throwing.     

Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects

The purpose of this study was to compare the effects of single- and multiple-set strength training on hypertrophy and strength gains in untrained men. Twenty-one young men were randomly assigned to either the 3L-1UB group (trained 3 sets in leg exercises and 1 set in upper-body exercises; n = 11), or the 1L-3UB (trained 1 set in leg exercises and 3 sets in upper-body exercises; n = 10). Subjects trained 3 days per week for 11 weeks and each workout consisted of 3 leg exercises and 5 upper-body exercises. Training intensity varied between 10 repetition maximum (RM) and 7RM. Strength (1RM) was tested in all leg and upper-body exercises and in 2 isokinetic tests before training, and after 3, 6, 9, and 11 weeks of training. Cross sectional area (CSA) of thigh muscles and the trapezius muscle and body composition measures were performed before training, and after 5 and 11 weeks of training. The increase in 1RM from week 0 to 11 in the lower-body exercises was significantly higher in the 3L-1UB group than in the 1L-3UB group (41 vs. 21%; p < 0.001), while no difference existed between groups in upper-body exercises. Peak torque in maximal isokinetic knee-extension and thigh CSA increased more in the 3L-1UB group than in the 1L-3UB group (16 vs. 8%; p = 0.03 and 11 vs. 7%; p = 0.01, respectively), while there was no significant difference between groups in upper trapezius muscle CSA. The results demonstrate that 3-set strength training is superior to 1-set strength training with regard to strength and muscle mass gains in the leg muscles, while no difference exists between 1- and 3-set training in upper-body muscles in untrained men.     

The effects of ten weeks of resistance and combined plyometric/sprint training with the Meridian Elyte athletic shoe on muscular performance in women

The purpose of this investigation was to examine the combined effects of resistance and sprint/plyometric training with or without the Meridian Elyte athletic shoe on muscular performance in women. Fourteen resistance-trained women were randomly assigned to one of 2 training groups: (a) an athletic shoe (N = 6) (AS) group or (b) the Meridian Elyte (N = 8) (MS) group. Training was performed for 10 weeks and consisted of resistance training for 2 days per week and 2 days per week of sprint/plyometric training. Linear periodized resistance training consisted of 5 exercises per workout (4 lower body, 1 upper body) for 3 sets of 3-12 repetition maximum (RM). Sprint/plyometric training consisted of 5-7 exercises per workout (4-5 plyometric exercises, 40-yd and 60-yd sprints) for 3-6 sets with gradually increasing volume (8 weeks) followed by a 2-week taper phase. Assessments for 1RM squat and bench press, vertical jump, broad jump, sprint speed, and body composition were performed before and following the 10-week training period. Significant increases were observed in both AS and MS groups in 1RM squat (12.0 vs. 14.6 kg), bench press (6.8 vs. 7.4 kg), vertical jump height (3.3 vs. 2.3 cm), and broad jump (17.8 vs. 15.2 cm). Similar decreases in peak 20-, 40-, and 60-m sprint times were observed in both groups (20 m: 0.14 vs. 0.11 seconds; 40 m: 0.29 vs. 0.34 seconds; 60 m: 0.45 vs. 0.46 seconds in AS and MS groups, respectively). However, when sprint endurance (the difference between the fastest and slowest sprint trials) was analyzed, there was a significantly greater improvement at 60 m in the MS group. These results indicated that similar improvements in peak sprint speed and jumping ability were observed following 10 weeks of training with either shoe. However, high-intensity sprint endurance at 60 m increased to a greater extent during training with the Meridian Elyte athletic shoe.     

A comparison of force curve profiles between the bench press and ballistic bench throws

The purpose of this study was to compare the peak force and force curve characteristics during a traditional bench press (BP) and a ballistic bench throw (BT). Eight (age = 21.0 +/- 2.3 years, height = 182.3 +/- 7.4 cm, body mass = 85.9 +/- 5.5 kg) semi-professional rugby league players with resistance and power training experience performed both BP and BT exercises at loads of 55 and 80% of their predicted one-repetition maximum. The force curves for each test were then divided into three intensity levels, set at low to moderate (0-75%), high (75-95%), and near-maximal force (95-100%). These values were obtained by determining the percentage of the range of motion (ROM) in which the force produced during each test was within these thresholds. The BT exercise produced significantly (p < 0.05) higher peak force than BP under both loading conditions. A significantly greater portion of the ROM during the 80% BT was at a high intensity in comparison with the BP. No significant differences were found between force intensity conditions at 55% loads. It can be concluded that performing the BT exercise results in a greater peak force output when compared with the traditional BP movement under both resistance training and maximal power loading conditions. Furthermore, performing the BT exercise with heavy loads results in a more efficient training method for maintaining high force levels throughout the ROM.     

The effects of combining elastic and free weight resistance on strength and power in athletes

This study was undertaken to determine whether combined elastic and free weight resistance (CR) provides different strength and power adaptations than free weight resistance (FWR) training alone. Forty-four young (age 20 +/- 1 years), resistance-trained (4 +/- 2 years' experience) subjects were recruited from men's basketball and wrestling teams and women's basketball and hockey teams at Cornell University. Subjects were stratified according to team, then randomly assigned to the control (C; n = 21) or experimental group (E; n = 23). Before and after 7 weeks of resistance training, subjects were tested for lean body mass, 1 repetition maximum back squat and bench press, and peak and average power. Both C and E groups performed identical workouts except that E used CR (i.e., elastic resistance) for the back squat and bench press, whereas the C group used FWR alone. CR was performed using an elastic bungee cord attached to a standard barbell loaded with plates. Elastic tension was accounted for in an attempt to equalize the total work done by each group. Statistical analyses revealed significant (P < 0.05) between-group differences after training. Compared with C, improvement for E was nearly three times greater for back squat (16.47 +/- 5.67 vs. 6.84 +/- 4.42 kg increase), two times greater for bench press (6.68 +/- 3.41 vs. 3.34 +/- 2.67 kg increase), and nearly three times greater for average power (68.55 +/- 84.35 vs. 23.66 +/- 40.56 watt increase). Training with CR may be better than FWR alone for developing lower and upper body strength, and lower body power in resistance-trained individuals. Long-term effects are unclear, but CR training makes a meaningful contribution in the short term to performance adaptations of experienced athletes.     

Increased deltoid and abdominal muscle activity during Swiss ball bench press

The swiss is widely used in the recreational training environment as a supplement to conventional resistance training. One such application is to use the swiss ball as a bench support for bench press exercise. There is no evidence to indicate that the use of a swiss ball is beneficial for resistance training exercise. This study investigated muscle activity using surface electromyography of upper-body and abdominal muscles during the concentric and eccentric phases of the bench press on and off a swiss ball. Volunteers for this study were 14 resistance-trained subjects who performed isolated concentric and eccentric bench press repetitions using the 2 test surfaces with a 2-second cadence at a load equivalent to 60% maximum force output. The average root mean square of the muscle activity was calculated for each movement, and perceived exertion during the tasks was collected using a Borg Scale. The results of the study showed that deltoid and abdominal muscle activity was increased for repetitions performed using the swiss ball. Increased deltoid muscle activity supports previous findings for increased activity when greater instability is introduced to the bench press movement. Abdominal muscle activity increases were not hypothesized, but this finding provides scientific evidence for anecdotal reasoning behind swiss ball use as a potential core stability training device.     

The effectiveness of traditional and sling exercise strength training in women

Strength training often combines closed-kinetic-chain exercises (CKCEs) and open kinetic-chain exercises (OKCEs). The CKCE may be more effective for improving performance in lower-body training. Recently, we reported upper-body CKCE (using a commercially available system of ropes and slings, Redcord AS, Staubo, Norway) was as effective as OKCE training for strength gains and that CKCE was more effective than OKCE for improving throwing performance. To our knowledge the effectiveness of a strength training program that uses exclusively CKCE is unknown. In this study, we examined the effectiveness of CKCE vs. OKCE strength training programs in women enrolled in an introductory strength training program. Twenty-six participants were randomized to OKCE (traditional exercises) or CKCE (sling-based exercises). Participants completed 6 sets per week for 13 weeks. Pre and posttraining evaluations included the following: 1 repetition maximum (1RM) leg and bench press; sling exercise push-ups; isokinetic dynamometry; lateral step-down test; and the Star Excursion Balance Test. Both groups significantly improved bench press (by an average of 4-6 kg) and leg press (by an average of 23-35 kg) (p < 0.001). There was a significant group × time interaction (p < 0.001) for sling exercise push-ups (OKCE pre = 5.5 ± 8.6, OKCE post = 6.1 ± 8.2, CKCE pre = 6.8 ± 6.0, CKCE post = 16.9 ± 6.6). Isokinetic measures of knee extension, knee flexion, shoulder internal rotation, and shoulder external rotation increased (improvements ranged from 2.7 to 27.7%), with no group differences. Both OKCE and CKCE strength training elicited similar changes in balance. We conclude that CKCE training is equally as effective as OKCE training during the initial phases of a strength training program in women. The fact that only CKCE improved sling exercise push-ups supports previous findings suggesting functional superiority of CKCE.     

Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercises

This study examined the performance effects of exercise order during a resistance-training session composed of only upper-body exercises. The 10 repetition maximum of 14 men and 4 women with at least 6 months of previous weight-training experience was determined for 5 upper-body exercises. Each subject then completed 2 training sessions separated by 48 hours in a counterbalanced crossover design. One session began with exercises of the large-muscle group and progressed to exercises of the small-muscle group (sequence A), whereas the other session was performed with the opposite exercise sequence (sequence B). The exercise order for sequence A was free-weight bench press (BP), machine lat pull-down (LPD), seated machine shoulder press (SP), standing free-weight biceps curl (BC) with a straight bar, and seated machine triceps extension (TE). The exercise order for sequence B was TE, BC, SP, LPD, and BP. During both sequences, 3 sets of each exercise were performed to concentric failure, with 2-minute recovery intervals between sets and exercises. Performing exercises of both the large- and the small-muscle groups at the end of an exercise sequence resulted in significantly fewer repetitions in the 3 sets of an exercise. This decrease in the number of repetitions performed was especially apparent in the third set when an exercise was performed last in an exercise sequence.