Effects of high volume upper extremity plyometric training on throwing velocity and functional strength ratios of the shoulder rotators in collegiate baseball players

To achieve maximal force output, clinicians and coaches have been experimenting with upper extremity plyometric exercises for years, without sufficient scientific validation of this training method. The goal of this study was to examine the effects of an 8-week course of high volume upper extremity plyometric training on the isokinetic strength and throwing velocity of a group of intercollegiate baseball players. Twenty-four Division I collegiate baseball players (age: 19.7 +/- 1.3 years; height: 183.9 +/- 5.9 cm; mass: 90.7 +/- 10.5 kg) were recruited to participate in this study. Throwing velocity, isokinetic peak torque, isokinetic functional strength ratios, and time to peak torque were measured pre- and posttraining. Subjects were rank-ordered according to concentric internal rotation (IR) strength and were assigned randomly to either the plyometric training group (PLY) or the control group (CON). Training consisted of 6 upper extremity plyometric exercises ("Ballistic Six") performed twice per week for 8 weeks. Subjects assigned to CON performed regular off-season strength and conditioning activities, but did not perform plyometric activities. PLY demonstrated significant increases (p < 0.05) in throwing velocity following 8 weeks of training when compared with CON (83.15 mph [pre] vs. 85.15 mph [post]). There were no statistically significant differences in any of the isokinetic strength measurements between PLY and CON groups pre- to posttraining. Statistically significant differences were seen within PLY for concentric IR and eccentric external rotation (ER) isokinetic strength at 180 degrees x s(-1) and 300 degrees x s(-1); and within CON for eccentric ER isokinetic strength at 300 degrees x s(-1) and concentric IR isokinetic strength at 180 degrees x s(-1). The Ballistic Six training protocol can be a beneficial supplement to a baseball athlete's off-season conditioning by improving functional performance and strengthening the rotator cuff musculature.     

Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function

Previous studies have demonstrated increases in peak torque (PT) and decreases in acceleration time (ACC) after only 2 days of resistance training, and other studies have reported improvements in isokinetic performance after 5 days of creatine supplementation. Consequently, there may be a combined benefit of creatine supplementation and short-term resistance training for eliciting rapid increases in muscle strength, which may be important for short-term rehabilitation and return-to-play for previously injured athletes. The purpose of this study, therefore, was to examine the effects of 3 days of isokinetic resistance training combined with 8 days of creatine monohydrate supplementation on PT, mean power output (MP), ACC, surface electromyography (EMG), and mechanomyography (MMG) of the vastus lateralis muscle during maximal concentric isokinetic leg extension muscle actions. Twenty-five men (mean age +/- SD = 21 +/- 3 years, stature = 177 +/- 6 cm, and body mass = 80 +/- 12 kg) volunteered to participate in this 9-day, double-blind, placebo-controlled study and were randomly assigned to either the creatine (CRE; n = 13) or placebo (PLA; n = 12) group. The CRE group ingested the treatment drink (280 kcal; 68 g carbohydrate; 10.5 g creatine), whereas the PLA group received an isocaloric placebo (70 g carbohydrate). Two servings per day (morning and afternoon) were administered in the laboratory on days 1-6, with only 1 serving on days 7-8. Before (pre; day 1) and after (post; day 9) the resistance training, maximal voluntary concentric isokinetic leg extensions at 30, 150, and 270 degrees x s(-1) were performed on a calibrated Biodex System 3 dynamometer. Three sets of 10 repetitions at 150 degrees x s(-1) were performed on days 3, 5, and 7. Peak torque increased (p = 0.005; eta(2) = 0.296), whereas ACC decreased (p < 0.001; eta(2) = 0.620), from pretraining to posttraining for both the CRE and PLA groups at each velocity (30, 150, and 270 degrees x s(-1)). Peak torque increased by 13% and 6%, whereas ACC decreased by 42% and 34% for the CRE and PLA groups, respectively, but these differences were not statistically significant (p > 0.05). There were no changes in MP, EMG, or MMG amplitude; however, EMG median frequency (MDF) increased, and MMG MDF increased at 30 degrees x s(-1), from pretraining to posttraining for both the CRE and PLA groups. These results indicated that 3 days of isokinetic resistance training was sufficient to elicit small, but significant, improvements in peak strength (PT) and ACC for both the CRE and PLA groups. Although the greater relative improvements in PT and ACC for the CRE group were not statistically significant, these findings may be useful for rehabilitation or strength and conditioning professionals who may need to rapidly increase the strength of a patient or athlete within 9 days.     

Effects of velocity-specific training on rate of velocity development, peak torque, and performance

Little is known about the velocity-specific adaptations to training utilizing movement velocities in excess of 300 degrees x s(-1). The purpose of this investigation was to determine the effects of 4 weeks of slow (60 degrees x s(-1)) vs. fast (400 degrees x s(-1)) velocity training on rate of velocity development (RVD), peak torque (PT), and performance. Twenty male kinesiology students (22.0 years +/- 2.72; 178.6 cm +/- 7.1; 82.7 kg +/- 15.5) were tested, before and after 4 weeks of training, for PT production, RVD (at 60, 180, 300, 400, and 450 degrees x s(-1)), standing long jump (SLJ) distance, and 15- and 40-m sprint times. All participants underwent 8 training sessions, performing 5 sets of 5 repetitions of simultaneous, bilateral, concentric knee extension exercises on a Biodex System 3 isokinetic dynamometer at either 60 degrees or 400 degrees per second. Two 5 (speed) x 2 (time) x 2 (group) multivariate repeated measures analyses of variance revealed no significant differences between groups on any measure. Therefore, the groups were collapsed for analysis. There was a significant (p < 0.05) main effect for RVD by time and SLJ distance by time (pre- 227.1 cm +/- 21.2; post- 232.9 cm +/- 20.7) but no significant change in PT or 15- or 40-m sprint times. These results offer support for the suggestion that there is a significant neural adaptation to short-term isokinetic training performed by recreationally trained males, producing changes in limb acceleration and performance with little or no change in strength. Because results were independent of training velocity, it appears as though the intention to move quickly is sufficient stimulus to achieve improvements in limb RVD. Changes in SLJ distance suggest that open kinetic chain training may benefit the performance of a closed kinetic chain activity when movement pattern specificity is optimized.     

The effect of single versus multiple sets on strength

Research has previously been divided on whether performing resistance training with a single set per training session is as effective for increasing strength as training with multiple sets. The purpose of this study was to determine the effect of single sets versus multiple sets on strength. Forty subjects were randomly assigned into 1 of 3 groups: control (C; n = 8), single set (SS; n = 14), or multiple sets (MS; n = 18) to perform 8 maximal knee extensions at 60 degrees .s(-1) on a Biodex System 3 isokinetic dynamometer twice a week for 8 weeks. The SS group performed 1 set while the MS group performed 3 sets. All groups were pre-, mid- (4 weeks), and posttested at 60 degrees x s(-1). Strength was expressed as peak torque (PT). A 3 x 3 x 2 (time x group x sex) mixed factor repeated measures analysis of variance (ANOVA) revealed no interaction involving sex, but there was an interaction of group by time. The MS group exhibited a significant (p < 0.05) increase in PT (pre = 171.39 +/- 61.98 Nm; mid = 193.08 +/- 66.23 Nm) between the pretest and the midtest while the SS (pre = 163.45 +/- 56.37 Nm; mid = 172.60 +/- 61.78 Nm) and C groups (pre = 135.997 +/- 54.31 Nm; mid = 127.66 +/- 53.12 Nm) did not change. Strength did not change between the midtest and the posttest for any group. It was concluded that performing 3 sets of isokinetic knee extensions was more effective than performing a single set for increasing peak torque. These results seem to indicate that for increasing strength of the quadriceps, performing multiple sets is superior to performing a single set of resistance exercise.     

Are changes in maximal squat strength during preseason training reflected in changes in sprint performance in rugby league players?

Because previous research has shown a relationship between maximal squat strength and sprint performance, this study aimed to determine if changes in maximal squat strength were reflected in sprint performance. Nineteen professional rugby league players (height = 1.84 ± 0.06 m, body mass [BM] = 96.2 ± 11.11 kg, 1 repetition maximum [1RM] = 170.6 ± 21.4 kg, 1RM/BM = 1.78 ± 0.27) conducted 1RM squat and sprint tests (5, 10, and 20 m) before and immediately after 8 weeks of preseason strength (4-week Mesocycle) and power (4-week Mesocycle) training. Both absolute and relative squat strength values showed significant increases after the training period (pre: 170.6 ± 21.4 kg, post: 200.8 ± 19.0 kg, p < 0.001; 1RM/BM pre: 1.78 ± 0.27 kg·kg(-1), post: 2.05 ± 0.21 kg·kg(-1), p < 0.001; respectively), which was reflected in the significantly faster sprint performances over 5 m (pre: 1.05 ± 0.06 seconds, post: 0.97 ± 0.05 seconds, p < 0.001), 10 m (pre: 1.78 ± 0.07 seconds, post: 1.65 ± 0.08 seconds, p < 0.001), and 20 m (pre: 3.03 ± 0.09 seconds, post: 2.85 ± 0.11 seconds, p < 0.001) posttraining. Whether the improvements in sprint performance came as a direct consequence of increased strength or whether both are a function of the strength and power mesocycles incorporated into the players' preseason training is unclear. It is likely that the increased force production, noted via the increased squat performance, contributed to the improved sprint performances. To increase short sprint performance, athletes should, therefore, consider increasing maximal strength via the back squat.     

Influence of strength training on adult women's flexibility

The purpose of the current study was to investigate the effect of 10 weeks of strength training on the flexibility of sedentary middle-aged women. Twenty women were randomly assigned to either a strength training group (n = 10; age, 37 +/- 1.7 years; body mass, 65.2 +/- 10.7 kg; height, 157.7 +/- 10.8 cm; and body mass index, 25.72 +/- 3.3 kg x m(-2)) or a control group (n = 10; age, 36.9 +/- 1.2 years; body mass, 64.54 +/- 10.18 kg; height, 158.1 +/- 8.9 cm; and body mass index, 26.07 +/- 2.8 kg x m(-2)). The strength training program was a total body session performed in a circuit fashion and consisted of 7 exercises performed for 3 circuits of 8 to 12 repetitions maximum (RM), except for the abdominal exercise which was performed for 15 to 20 RM. Flexibility measurements were taken for 10 articulation movements pre and post training: shoulder flexion and extension, shoulder horizontal adduction and abduction, elbow flexion, hip flexion and extension, knee flexion, and trunk flexion and extension. Pre and post training, 10 RM strength significantly increased (p < 0.05). Of the movements examined, only shoulder horizontal adduction, hip flexion and extension, and trunk flexion and extension demonstrated significant increases (p < 0.05). Neither elbow nor knee flexion showed a significant change with weight training. The control group showed no significant change in any of the flexibility measures determined. In conclusion, weight training can increase flexibility in previously sedentary middle-aged women in some, but not all joint movements.     

Effect of rest interval on strength recovery in young and old women

This study compares the effects of rest intervals on isokinetic muscle torque recovery between sets of a knee extensor and flexor exercise protocol in physically active younger and older women. Twenty young (22.4 +/- 1.7 years) and 16 older (70.7 +/- 4.3 years) women performed three sets of eight maximum repetitions of knee extension/flexion at 60 degrees x s(-1). The rest interval between sets was 15, 30, and 60 seconds and was randomly assigned across three testing days. No significant interaction of rest by set by age group was observed. There was a significant decline in mean knee extensor torque when 15- and 30-second rest intervals were used between sets, but not when a 60-second rest interval was applied for both the young and the old women. No significant decline for mean knee flexor torque was observed in the older women when a 30-second rest interval was used, whereas a longer 60-second rest interval was required in younger women. Active younger and older women require similar rest intervals between sets of a knee extensor exercise (60 seconds) for complete recovery. However, older women recovered faster (30 seconds) than younger women (60 seconds) between sets of a knee flexor exercise. The exercise-to-rest ratio for knee extensors was similar for young and old women (1:2). Old women required only a 1:1 exercise-to-rest ratio for knee flexor recovery, whereas younger women required a longer 1:2 exercise-to-rest ratio. The results of the present study are specific to isokinetic testing and training and are more applicable in rehabilitation and research settings. Practitioners should consider age and gender when prescribing rest intervals between sets.     

The effect of short-term VertiMax vs. depth jump training on vertical jump performance

The ability to generate lower body explosive power is considered an important factor in many athletic activities. Thirty-one men and women, recreationally trained volunteers, were randomly assigned to 3 different groups (control, n = 10; VertiMax, n = 11; and depth jump, n = 10). A Vertec measuring device was used to test vertical jump height pre- and post-training. All subjects trained twice weekly for 6 weeks, performing approximately 140 jumps. The VertiMax group increased elastic resistance and decreased volume each week, while the depth jump group increased both box height and volume each week. The depth jump group significantly increased their vertical jump height (pre: 20.5 +/- 3.98; post: 22.65 +/- 4.09), while the VertiMax (pre: 22.18 +/- 4.31; post: 23.36 +/- 4.06) and control groups (pre: 15.65 +/- 4.51; post: 15.85 +/- 4.17) did not change. These findings suggest that, within the volume and intensity constraints of this study, depth jump training twice weekly for 6 weeks is more beneficial than VertiMax jump training for increasing vertical jump height. Strength professionals should focus on depth jump exercises in the short term over commercially available devices to improve vertical jump performance.     

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.     

Effects of an eight-week training program on upper-body power in women cross-country skiers

A distinguishing feature of elite cross-country skiers is their superlative upper-body power (UBP). Recently, roller board training was shown to be superior for improving UBP in cross-country skiers; however, the newly developed wind machine had not yet been tested. The purpose of this study was to determine if wind machine training was as effective as roller board training at increasing UBP. Forty-four women cross-country skiers, age 23-59 years, were matched on initial UBP, measured in watts (W), and placed into 1 of 2 experimental groups (roller board or wind machine). All women underwent 8 weeks of UBP training. Although both groups improved significantly pre-post (p < 0.05) in UBP, t-tests indicated that there was no significant difference (p > 0.05) between the 2 groups' improvements (roller board, pre 74.5 +/- 30.9, post 95.9 +/- 29.8 W; wind machine, pre 74.5 +/- 33.5, post 99.3 +/- 34.3 W). Thus the wind machine was as effective at enhancing UBP as the roller board.     

High-intensity interval training vs. repeated-sprint training in tennis

The aim of this study was to compare the effects of high-intensity interval training (HIIT) and repeated-sprint training (RST) on aerobic fitness, tennis-specific endurance, linear and repeated-sprint ability (RSA), and jumping ability. Thirty-one competitive male tennis players took part in a training intervention of 6 weeks. The players were matched into 3 groups, HIIT (n = 11), RST (n = 12), or control group (CON, n = 9). The results showed significant time × intervention interactions for VO(2)peak, with a significant increase in the VO(2)peak level of 6.0% in HIIT (p = 0.008) and 4.9% in RST (p = 0.010), whereas no changes occurred in CON. However, the following differences were found between the intervention groups: The HIIT-induced greater improvements in tennis-specific endurance (HIIT 28.9% vs. RST 14.5%; p < 0.05) and RST led to a significant improvement in RSA (i.e., reduction in the mean sprint time of 3.8%; p < 0.05). Neither training strategy induced any effects on jumping and sprinting abilities. Both training interventions showed similar improvements in general aerobic fitness. Also, the present results suggest that RST represents a time-efficient stimulus for a simultaneous improvement of general and tennis-specific aerobic fitness as well for RSA.     

Effects of 18 days of bed rest on leg and arm venous properties.

Venous function may be altered by bed rest deconditioning. Yet the contribution of altered venous compliance to the orthostatic intolerance observed after bed rest is uncertain. The purpose of this study was to assess the effect of 18 days of bed rest on leg and arm (respectively large and small change in gravitational gradients and use patterns) venous properties. We hypothesized that the magnitude of these venous changes would be related to orthostatic intolerance. Eleven healthy subjects (10 men, 1 woman) participated in the study. Before (pre) and after (post) 18 days of 6 degrees head-down tilt bed rest, strain gauge venous occlusion plethysmography was used to assess limb venous vascular characteristics. Leg venous compliance was significantly decreased after bed rest (pre: 0.048 +/- 0.007 ml x 100 ml(-1) x mmHg(-1), post: 0.033 +/- 0.007 ml x 100 ml(-1) x mmHg(-1); P < 0.01), whereas arm compliance did not change. Leg venous flow resistance increased significantly after bed rest (pre: 1.73 +/- 1.08 mmHg x ml(-1) x 100 ml x min, post: 3.10 +/- 1.00 mmHg x ml(-1) x 100 ml x min; P < 0.05). Maximal lower body negative pressure tolerance, which was expressed as cumulative stress index (pressure x time), decreased in all subjects after bed rest (pre: 932 mmHg x min, post: 747 mmHg x min). The decrease in orthostatic tolerance was not related to changes in leg venous compliance. In conclusion, this study demonstrates that after bed rest, leg venous compliance is reduced and leg venous outflow resistance is enhanced. However, these changes are not related to measures of orthostatic tolerance; therefore, alterations in venous compliance do not to play a major role in orthostatic intolerance after 18 days of head-down tilt bed rest.     

Assessment of hip extensor and flexor strength two months after unilateral total hip arthroplasty

This investigation assessed strength of the hip extensors and flexors when assistive devices and weight bearing are changing after total hip arthroplasty (THA). Eleven individuals (6 men, 5 women; mean age 74.45 +/- 4.88 years) with unilateral THA were evaluated isokinetically at 60 degrees x sec(-1) before surgery on the involved and uninvolved limbs. Each subject's involved limb was tested 60 days after surgery. Comparisons were made between involved and uninvolved limbs and between the involved limb before surgery and 60 days after surgery for both the hip extensors and flexors. Hip extensor and flexor strength before surgery on the involved side was 39% and 29% lower, respectively, compared with the uninvolved side. Sixty days after surgery, strength of the hip extensors and flexors improved 50% and 27%, respectively, compared with before surgery. Over the 60-day interval, the responsiveness of isokinetic testing was high for both muscle groups (range, 0.74-1.51). It would seem appropriate that intensive rehabilitation continue through at least the 60-day period and that isokinetic testing is an effective tool to monitor hip strength before and after surgery.     

Neuromuscular training improves performance and lower-extremity biomechanics in female athletes

The purpose of this study was to examine the effects of a comprehensive neuromuscular training program on measures of performance and lower-extremity movement biomechanics in female athletes. The hypothesis was that significant improvements in measures of performance would be demonstrated concomitant with improved biomechanical measures related to anterior cruciate ligament injury risk. Forty-one female basketball, soccer, and volleyball players (age, 15.3 +/- 0.9 years; weight, 64.8 +/- 9.96 kg; height, 171.2 +/- 7.21 cm) underwent 6 weeks of training that included 4 main components (plyometric and movement, core strengthening and balance, resistance training, and speed training). Twelve age-, height-, and weight-matched controls underwent the same testing protocol twice 6 weeks apart. Trained athletes demonstrated increased predicted 1 repetition maximum squat (92%) and bench press (20%). Right and left single-leg hop distance increased 10.39 cm and 8.53 cm, respectively, and vertical jump also increased from 39.9 +/- 0.9 cm to 43.2 +/- 1.1 cm with training. Speed in a 9.1-m sprint improved from 1.80 +/- 0.02 seconds to 1.73 +/- 0.01 seconds. Pre- and posttest 3-dimensional motion analysis demonstrated increased knee flexion-extension range of motion during the landing phase of a vertical jump (right, 71.9 +/- 1.4 degrees to 76.9 +/- 1.4 degrees ; left, 71.3 +/- 1.5 degrees to 77.3 +/- 1.4 degrees ). Training decreased knee valgus (28%) and varus (38%) torques. Control subjects did not demonstrate significant alterations during the 6-week interval. The results of this study support the hypothesis that the combination of multiple-injury prevention-training components into a comprehensive program improves measures of performance and movement biomechanics.     

Effects of two days of isokinetic training on strength and electromyographic amplitude in the agonist and antagonist muscles

The purpose of this study was to examine the effects of 2 days of isokinetic training of the forearm flexors and extensors on strength and electromyographic (EMG) amplitude for the agonist and antagonist muscles. Seventeen men (mean +/- SD age = 21.9 +/- 2.8 years) were randomly assigned to 1 of 2 groups: (a) a training group (TRN; n = 8), or (b) a control group (CTL; n = 9). The subjects in the TRN group were tested for maximal isometric and concentric isokinetic (randomly ordered velocities of 60, 180, and 300 degrees x s(-1)) torque of the dominant forearm flexors and extensors before (pretest) and after (posttest) 2 days of isokinetic strength training. Each training session involved 6 sets of 10 maximal concentric isokinetic muscle actions of the forearm flexors and extensors at a velocity of 180 degrees x s(-1). The subjects in the CTL group were also tested for strength but did not perform any training. Surface EMG signals were detected from the biceps brachii and triceps brachii muscles during the strength testing. The results indicated that there were no significant (p > 0.05) pre- to post-test changes in forearm flexion and extension torque or EMG amplitude for the agonist and antagonist muscles. Thus, unlike previous studies of the quadriceps femoris muscles, these findings for the forearm flexors and extensors suggested that 2 days of isokinetic training may not be sufficient to elicit significant increases in strength. These results may have implications for the number of visits that are required for rehabilitation after injury, surgery, or both.     

The effect of short-term isokinetic training on force and rate of velocity development

This study determines the effects of short-term isokinetic training on rate of velocity development (RVD) and force. Three groups were pre- and posttested for knee extension RVD and force at 1.04 (slow) and 4.18 rad.s(-1) (fast) on a Kin-Com dynamometer. The slow and fast groups completed 2 days of velocity-specific training, whereas the control group did not train. Four-way analysis of variance results demonstrated significant (p < 0.05) decreases in RVD between pre- and posttests for the slow group at the slow velocity (RVD-1.25 +/- 0.04 degrees vs. 1.08 +/- 0.03 degrees ) and for the fast group at the fast velocity (RVD-14.24 +/- 0.33 degrees vs. 13.59 +/- 0.29 degrees ). Force exhibited no significant differences between testing days for any group. These results demonstrate that short-term isokinetic training results in velocity-specific RVD improvements. These acute RVD improvements may serve to offset strength deficits in power environments on the basis of the mutable relationship between force and velocity.     

Physiological responses to interval training sessions at velocities associated with VO2max

Previous research has indicated that short-duration, high-intensity work intervals performed at velocities associated with maximal oxygen uptake (vVO2max) combined with active recovery intervals may be effective in eliciting improvements in endurance performance. This study was designed to characterize selected physiological responses to short-duration (< or = 60 seconds) interval work performed at velocities corresponding to 100% of vVO2max. Twelve men participated in 3 randomized trials consisting of treadmill running using work (W)/recovery (R) intervals of 15 seconds W/15 seconds R (15/15); 30 seconds W/15 seconds R (30/15); and 60 seconds W/15 seconds R (60/15). Work intervals were performed at 100% of vVO2max, whereas R intervals were performed at 50% of vVO2max. A fourth trial consisting of continuous work (C) at 100% of vVO2max was also performed. All subjects completed the 15/15 and 30/15 trials; however, only 5 of the 12 completed the 60/15 trial. The percentage of VO2max (mean +/- SD) during 15/15 (71.6 +/- 4.2%) was significantly lower (p < or = 0.05) than the percentages during 30/15 (84.6 +/- 4.0%), 60/15 (89.2 +/- 4.2%), or C (87.9 +/- 5.0%). Similar results were found for heart rate and perceived exertion. Blood lactate concentrations following exercise were significantly lower (p < or = 0.05) in 15/15 (7.3 +/- 2.4 mmol x L(-1)) than in the other trials. No significant differences (p > 0.05) existed among 30/15 (11.5 +/- 1.8 mmol x L(-1)), 60/15 (12.5 +/- 1.8 mmol x L(-1)) or C (12.1 +/- 1.8 mmol x L(-1)). High intensity, short-duration 2:1 W/R intervals appear to produce responses that may benefit both aerobic and anaerobic energy system development. A 4:1 W/R ratio may be an upper limit for individuals in the initial phases of interval training.     

The effect of strength training on three-kilometer performance in recreational women endurance runners

In this study, we investigated whether a heavy strength training program, as an additive to an endurance running program, would cause significant improvements in 3-km run time in a group of recreationally fit women when compared with endurance-only (EO) training. Sixteen women aged between 18 and 27 years of age were randomly assigned to either an EO group (n = 9) or a concurrent strength and endurance (CSE) group (n = 7). A 10-week training program for both groups consisted of an endurance running program performed three afternoons per week. The CSE group also participated in strength training on the morning of each running session. Testing was conducted pre and post training in a 3-km time trial and measured VO2peak, running economy, muscular strength (1 repetition maximum), and body composition and girth. There was a trend (P = 0.07) toward greater improvement in 3-km performance time for the CSE group (106.7 +/- 91.4 seconds) when compared with the EO group (77.3 +/- 93.0 seconds). Further, the CSE group showed an increase in strength levels when compared with the EO group. The CSE group showed significant increases (P 相似文献   

Effects of two different eight-week training programs on military physical performance

Various physical demands are placed on soldiers, whose effectiveness and survivability depend on their combat-specific physical fitness. Because sport training programs involving weight-based training have proven effective, this study examined the value of such a program for short-term military training using combat-relevant tests. A male weight-based training (WBT) group (n = 15; mean +/- SD: 27.0 +/- 4.7 years, 173.8 +/- 5.8 cm, 80.9 +/- 12.7 kg) performed full-body weight-based training workouts, 3.2-km runs, interval training, agility training, and progressively loaded 8-km backpack hikes. A male Army Standardized Physical Training (SPT) group (n = 17; mean +/- SD: 29.0 +/- 4.6 years, 179.7 +/- 8.2 cm, 84.5 +/- 10.4 kg) followed the new Army Standardized Physical Training program of stretching, varied calisthenics, movement drills, sprint intervals, shuttle running, and distance runs. Both groups exercised for 1.5 hours a day, 5 days a week for 8 weeks. The following training-induced changes were statistically significant (P < 0.05) for both training groups: 3.2-km run or walk with 32-kg load (minutes), 24.5 +/- 3.2 to 21.0 +/- 2.8 (SPT) and 24.9 +/- 2.8 to 21.1 +/- 2.2 (WBT); 400-m run with 18-kg load (seconds), 94.5 +/- 14.2 to 84.4 +/- 11.9 (SPT) and 100.1 +/- 16.1 to 84.0 +/- 8.4 (WBT); obstacle course with 18-kg load (seconds), 73.3 +/- 10.1 to 61.6 +/- 7.7 (SPT) and 66.8 +/- 10.0 to 60.1 +/- 8.7 (WBT); 5 30-m sprints to prone (seconds), 63.5 +/- 4.8 to 59.8 +/- 4.1 (SPT) and 60.4 +/- 4.2 to 58.9 +/- 2.7 (WBT); and 80-kg casualty rescue from 50 m (seconds), 65.8 +/- 40.0 to 42.1 +/- 9.9 (SPT) and 57.6 +/- 22.0 to 44.2 +/- 8.8 (WBT). Of these tests, only the obstacle course showed significant difference in improvement between the two training groups. Thus, for short-term (i.e., 8-week) training of relatively untrained men, the Army's new Standardized Physical Training program and a weight-based training experimental program can produce similar, significant, and meaningful improvements in military physical performance. Further research would be needed to determine whether weight-based training provides an advantage over a longer training period.     

A comparison of lower-body flexibility, strength, and knee stability between karate athletes and active controls

The purposes of this study were to compare the lower-body flexibility, strength, and knee stability of karate athletes against that of non-karate controls and to determine whether regular karate training results in adaptations that may result in an increased risk for knee injury. Flexibility measurements included knee flexion and extension, hip flexion and extension, hip internal and external rotation, and foot inversion and eversion. Nine karate athletes (4 women and 5 men, age = 24.3 +/- 6.7 years) and 15 active, non-karate controls (7 women and 8 men, age = 22.1 +/- 3.2 years) participated. No subjects reported recent knee surgery or chronic or acute knee pain. Concentric quadriceps and hamstrings strength and endurance were measured using a Biodex II isokinetic dynamometer at 60 degrees .s(-1) and 180 degrees .s(-1). Eccentric strength was measured at 150 degrees .s(-1) and 250 ft-lb (339 N.m). Knee stability was measured via varus and valgus stress and anterior drawer testing. Karate athletes demonstrated a significantly greater right hip flexion (p 相似文献