Comparison between linear and nonlinear in-season training programs in freshman football players

The purpose of this study was to compare linear (LT) with nonlinear (NL) in-season training programs in freshman football players during the course of 2 separate seasons. During the first year (n = 14, mean +/- SD = 177.3 +/- 4.8 cm, 88.0 +/- 9.7 kg), the LT program was employed 2 days per week. In the second year (n = 14, 175.0 +/- 7.1 cm, 94.2 +/- 20.5 kg), a 2 days per week LT was used. Subjects were tested for maximal strength in the squat (1 repetition maximum [1RM]) and bench press (1RM) exercises. A significant improvement in 1RM squat was seen in LT, but not in NL. No significant improvement in 1RM bench press was seen in either group. A significant difference between LT and NL was observed in Delta1RM squat (13.8 +/- 7.4 kg compared with 1.6 +/- 2.6 kg, respectively). Results of this study suggest that LT may be more effective in eliciting strength gains than NL in freshman football players during an in-season training program.     

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.     

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.     

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.     

Performance changes during a college playing career in NCAA division III football athletes

The purpose of this study was to compare anthropometric and athletic performance variables during the playing career of NCAA Division III college football players. Two hundred and eighty-nine college football players were assessed for height, body mass, body composition, 1-repetition-maximum (1RM) bench press, 1RM squat, vertical jump height (VJ), vertical jump peak, and vertical jump mean (VJMP) power, 40-yd sprint speed (40S), agility, and line drill (LD) over an 8-year period. All testing occurred at the beginning of summer training camp in each of the seasons studied. Data from all years of testing were combined. Players in their fourth and fifth (red-shirt year) seasons of competition were significantly (p < 0.05) heavier than first-year players. Significant increases in strength were seen during the course of the athletes' collegiate career (31.0% improvement in the 1RM bench press and 36.0% increase in squat strength). The VJ was significantly greater during the fourth year of competition compared to in the previous 3 years of play. Vertical jump peak and VJMP were significantly elevated from years 1 and 2 and were significantly higher during year 4 than during any previous season of competition. No significant changes in 40S or LD time were seen during the athletes playing career. Fatigue rate for the LD (fastest time/slowest time of 3 LD) significantly improved from the first (83.4 ± 6.4%) to second season (85.1 ± 6.5%) of competition. Fatigue rates in the fourth (88.3 ± 4.8%) and fifth (91.2 ± 5.2%) seasons were significantly greater than in any previous season. Strength and power performance improvements appear to occur throughout the football playing career of NCAA Division III athletes. However, the ability to significantly improve speed and agility may be limited.     

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.     

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.     

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.     

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.     

Seasonal changes in jump performance and body composition in women volleyball players

The present study aimed to evaluate the effects of different resistance training programs on jump performance and body composition of female volleyball players of the highest Spanish division league over 24 weeks of training. Ten female volleyball players (27.41 ± 4.94 years; 72.2 ± 8.5 kg; 179.7 ± 6.4 cm) completed 24 weeks of training and testing using a linear periodization, progressing from general conditioning (weeks 1-4), to hypertrophy (weeks 5-8), then to maximum strength and power (weeks 9-16) and concluding with a specific strength training (weeks 17-24). Body composition was measured using bioelectrical-impedance analysis, and neuromuscular capacity was estimated by squat jump, countermovement jump, Abalakov jump, and 2 repetition maxima (2RM). After initial evaluation (PRE), the players were tested on 3 different occasions (POST: fourth week, POST 1: eighth week and POST 2: 24th week) of the training cycle. Muscle mass increased on (4.5%, p < 0.05) and fat-free mass (4.38%, p < 0.05), whereas fat percent decreased (13.90%, p < 0.05). All neuromuscular performance tests were increased from PRE to POST 2 (ranging from 17.64 to 20.89%, p < 0.01) and from POST 1 to POST 2 (ranging from 4.62 to 7.56% p < 0.01). The results suggest that the volleyball players studied continued improving power and strength capacity together with body composition during the course of the study. Finally, as major application, these data provide normative and performance standards for female volleyball players.     

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.     

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.     

Body composition and physical performance during a National Collegiate Athletic Association Division I men's soccer season

The purpose of this study was to examine changes in body composition (BC) and physical performance tests (PT) resulting from a competitive season in soccer. Twenty-five male collegiate players (age = 19.9 +/- 1.3 years; height = 177.6 +/- 6.4 cm; body mass = 77.6 +/- 8.6 kg, and percentage body fat = 12.8 +/- 5.2%) were tested before (PRE) and after (POST) the 2003-2004 National Collegiate Athletic Association season. The following tests were performed: BC (anthropometric and dual energy x-ray absorptiometry measurements), vertical jump (VJ), 9.1-m (9 m) and 36.5-m (36 m) sprint, lower-body power (LP), total body power (TP), and cardiorespiratory endurance (VO(2)max). Training was divided into soccer-specific training: field warm-up drills, practices, games, and additional conditioning sessions. A daily, unplanned, nonlinear periodization model was used to assign session volume and intensity for strength sessions (total repetitions < or =96 and workload was > or =80% of 1 repetition maximum). For the entire team, body mass significantly increased by 1.5 +/- 0.4 kg from PRE to POST due to a significant increase in total lean tissue (0.9 +/- 0.2 kg). Regionally, lean tissue mass significantly increased in the legs (0.4 +/- 0.0 kg) and trunk (0.3 +/- 0.1 kg). Physical performance variables were very similar for the entire team at PRE and POST; VJ (cm) = 61.9 +/- 7.1 PRE vs. 63.3 +/- 8.0 POST, 9.1-m (s) = 1.7 +/- 0.1 PRE and POST, 36.5-m (s) = 5.0 +/- 0.2 PRE and POST, predicted VO(2)max (ml.kg.min(-1))= 59.8 +/- 3.3 PRE vs. 60.9 +/- 3.4 POST. The only significant improvements across the season were for TP (17.3%) and for LP (10.7%). In conclusion, soccer athletes who begin a season with a high level of fitness can maintain, and in some cases improve, body composition and physical performance from before to after a competitive season. A correct combination of soccer-specific practices and strength and conditioning programs can maintain and develop physical performance, allowing a soccer athlete to perform optimally throughout pre-, in-, and postseason play.     

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.     

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.     

Increased number of forced repetitions does not enhance strength development with resistance training

Some research suggests that strength improvements are greater when resistance training continues to the point at which the individual cannot perform additional repetitions (i.e., repetition failure). Performing additional forced repetitions after the point of repetition failure and thus further increasing the set volume is a common resistance training practice. However, whether short-term use of this practice increases the magnitude of strength development with resistance training is unknown and was investigated here. Twelve basketball and 10 volleyball players trained 3 sessions per week for 6 weeks, completing either 4 x 6, 8 x 3, or 12 x 3 (sets x repetitions) of bench press per training session. Compared with the 8 x 3 group, the 4 x 6 protocol involved a longer work interval and the 12 x 3 protocol involved higher training volume, so each group was purposefully designed to elicit a different number of forced repetitions per training session. Subjects were tested on 3- and 6-repetition maximum (RM) bench press (81.5 +/- 9.8 and 75.9 +/- 9.0 kg, respectively, mean +/- SD), and 40-kg Smith Machine bench press throw power (589 +/- 100 W). The 4 x 6 and 12 x 3 groups had more forced repetitions per session (p < 0.01) than did the 8 x 3 group (4.1 +/- 2.6, 3.1 +/- 3.5, and 1.2 +/- 1.8 repetitions, respectively), whereas the 12 x 3 group performed approximately 40% greater work and had 30% greater concentric time. As expected, all groups improved 3RM (4.5 kg, 95% confidence limits, 3.1- 6.0), 6RM (4.7 kg, 3.1-6.3), bench press throw peak power (57 W, 22-92), and mean power (23 W, 4-42) (all p < or = 0.02). There were no significant differences in strength or power gains between groups. In conclusion, when repetition failure was reached, neither additional forced repetitions nor additional set volume further improved the magnitude of strength gains. This finding questions the efficacy of adding additional volume by use of forced repetitions in young athletes with moderate strength training experience.     

Effects of a drink containing creatine, amino acids, and protein combined with ten weeks of resistance training on body composition, strength, and anaerobic performance

The purpose of this study was to examine the effects of a drink containing creatine, amino acids, and protein vs. a carbohydrate placebo on body composition, strength, muscular endurance, and anaerobic performance before and after 10 weeks of resistance training. Fifty-one men (mean +/- SD; age: 21.8 +/- 2.9 years) were randomly assigned to either the test drink (TEST; n = 23) or the placebo (PLAC; n = 28) and performed two 30-second Wingate Anaerobic Tests for determination of peak power (PP) and mean power (MP), were weighed underwater for percent body fat (%fat) and fat-free mass (FFM), and were tested for 1 repetition maximum (1RM) dynamic constant external resistance strength and muscular endurance (END; number of repetitions performed with 80% of 1RM) on the bilateral leg extension (LE) and free-weight bench press (BP) exercises. The testing was conducted before (PRE) and after (POST) 10 weeks of resistance training (3 sets of 10 repetitions with 80% of the subject's 1RM performed 3 times per week) on the LE and BP exercises. Body weight, FFM, LE 1RM, LE END, BP 1RM, and BP END increased (p < 0.05), whereas %fat decreased (p < 0.05) from PRE to POST for both the TEST and PLAC groups. Peak power and MP, however, increased for the TEST group, but not for the PLAC group. These results suggested that the creatine-, amino acid-, and protein-containing drink provided no additional benefits when compared with carbohydrates alone for eliciting changes in body composition, strength, and muscular endurance after a 10-week resistance training period. The TEST drink was, however, more effective than carbohydrates alone for improving anaerobic power production.     

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 12-week medicine ball training on muscle strength and power in young female handball players

The purpose of this study was to examine the effects of medicine ball training on the strength and power in young female handball athletes. Twenty-one young female handball players (age, 16.9 ± 1.2 years) were randomly assigned to experimental and control groups. Experimental group (n = 11) participated in a 12-week medicine ball training program incorporated into the regular training session, whereas controls (n = 10) participated only in the regular training. Performance in the medicine ball throws in standing and sitting positions, 1 repetition maximum (1RM) bench and shoulder press, and power test at 2 different loads (30 and 50% of 1RM) on bench and shoulder press were assessed at pre- and posttraining testing. The athletes participating in the medicine ball training program made significantly greater gains in all medicine ball throw tests compared with the controls (p < 0.01). Also, the experimental group made significantly greater gains in bench and shoulder press power than control group (p < 0.05). Both training groups (E) and (C) significantly (p < 0.05) increased 1RM bench and shoulder strength, with no differences observed between the groups. Additionally, medicine ball throw tests showed stronger correlation with power tests, than with 1RM tests. These data suggest that 12-week medicine ball training, when incorporated into a regular training session, can provide greater sport-specific training improvements in the upper body for young female handball players.     

Squat jump training at maximal power loads vs. heavy loads: effect on sprint ability

Training at a load maximizing power output (Pmax) is an intuitively appealing strategy for enhancement of performance that has received little research attention. In this study we identified each subject's Pmax for an isoinertial resistance training exercise used for testing and training, and then we related the changes in strength to changes in sprint performance. The subjects were 18 well-trained rugby league players randomized to two equal-volume training groups for a 7-week period of squat jump training with heavy loads (80% 1RM) or with individually determined Pmax loads (20.0-43.5% 1RM). Performance measures were 1RM strength, maximal power at 55% of pretraining 1RM, and sprint times for 10 and 30 m. Percent changes were standardized to make magnitude-based inferences. Relationships between changes in these variables were expressed as correlations. Sprint times for 10 m showed improvements in the 80% 1RM group (-2.9 +/- 3.2%) and Pmax group (-1.3 +/- 2.2%), and there were similar improvements in 30-m sprint time (-1.9 +/- 2.8 and -1.2 +/- 2.0%, respectively). Differences in the improvements in sprint time between groups were unclear, but improvement in 1RM strength in the 80% 1RM group (15 +/- 9%) was possibly substantially greater than in the Pmax group (11 +/- 8%). Small-moderate negative correlations between change in 1RM and change in sprint time (r approximately -0.30) in the combined groups provided the only evidence of adaptive associations between strength and power outputs, and sprint performance. In conclusion, it seems that training at the load that maximizes individual peak power output for this exercise with a sample of professional team sport athletes was no more effective for improving sprint ability than training at heavy loads, and the changes in power output were not usefully related to changes in sprint ability.