Comparing the performance-enhancing effects of squats on a vibration platform with conventional squats in recreationally resistance-trained men

The purpose of this investigation was to compare the performance-enhancing effects of squats on a vibration platform with conventional squats in recreationally resistance-trained men. The subjects were 14 recreationally resistance-trained men (age, 21-40 years) and the intervention period consisted of 5 weeks. After the initial testing, subjects were randomly assigned to either the "squat whole body vibration" (SWBV) group (n = 7), which performed squats on a vibration platform on a Smith Machine, or the "squat"(S) group (n = 7), which performed conventional squats with no vibrations on a Smith Machine. Testing was performed at the beginning and the end of the study and consisted of 1 repetition maximum (1RM) in squat and maximum jump height in countermovement jump (CMJ). A modified daily undulating periodization program was used during the intervention period in both groups. Both groups trained at the same percentage of 1RM in squats (6-10RM). After the intervention, CMJ performance increased significantly only in the SWBV (p < 0.01), but there was no significant difference between groups in relative jump height increase (p = 0.088). Both groups showed significant increases in 1RM performance in squats (p < 0.01). Although there was a trend toward a greater relative strength increase in the SWBV group, it did not reach a significant level. In conclusion, the preliminary results of this study point toward a tendency of superiority of squats performed on a vibration platform compared with squats without vibrations regarding maximal strength and explosive power as long as the external load is similar in recreationally resistance-trained men.     

Acute effects of augmented eccentric loading on jump squat performance

The purpose of this study was to determine the acute effects of a spectrum of eccentric loads on force, velocity, and power during the concentric portion of maximal-effort jump squats utilizing a repeated measures design. Thirteen resistance-trained men (age = 22.8 +/- 2.9 years, weight = 87.1 +/- 11.8 kg, 163.5 +/- 28.6 kg squat 1 repetition maximum [1RM]; mean +/- SD), who routinely incorporated back squats into their training, participated as subjects in this investigation. Jump squat performance was assessed using 4 experimental conditions. The first of these conditions consisted of an isoinertial load equal to 30% of back squat 1RM. The remaining conditions consisted of jump squats with a concentric load of 30% 1RM, subsequent to the application of experimental augmented eccentric loading (AEL) conditions of 20, 50, and 80% of back squat 1RM, respectively. All subjects performed 2 sets of 1RM of maximum-effort jump squats with all experimental conditions in a counter-balanced sequence. Forty-eight hours after completing the first testing session, subjects repeated the experimental testing protocol to establish stability reliability. Peak performance values for the reliable variables of force, velocity, and power, as well as force and power values obtained at 20-ms intervals during the initial 400 ms of the concentric jump squat range of motion, showed no statistical difference (p > 0.05) across the experimental AEL loads. These results suggest that load-spectrum AEL prior to a 30% 1RM jump squat fails to acutely enhance force, velocity, and power.     

Effect of warm-up on the standing broad jump in trained and untrained men and women

The effect of 3 warm-up routines on standing broad jump (SBJ) performance was investigated. Thirty-two men and women participated as subjects. Following the determination of 1-repetition maximum (1RM) squat, subjects completed warm-up routines and broad jumps on 4 occasions in a randomized order. Subjects performed SBJ immediately (POST) and 15 min following (POST15) the given warm-up routine. The routines were high force, consisting of high % 1RM, low repetition squats; high power, consisting of low % 1RM, low repetition speed squats; stretching, consisting of static stretches; and no activity, a control condition. Repeated measures analysis of covariance (ANCOVA) revealed no differences among broad jump performance following any of the warm-up routines (p = 0.157). A strong correlation (R = 0.805) was found between 1RM squat and SBJ. These data indicate that warm-up of any type has little effect on jump performance and that maximum strength is strongly related to jumping ability.     

A comparison of maximal squat strength and 5-, 10-, and 20-meter sprint times, in athletes and recreationally trained men

The purpose of this study was to identify whether there was a relationship between relative strength during a 1 repetition maximum (1RM) back squat and 5-, 10-, and 20-m sprint performances in both trained athletes and recreationally trained individuals. Professional rugby league players (n = 24) and recreationally trained individuals (n = 20) participated in this investigation. Twenty-meter sprint time and 1RM back squat strength, using free weights, were assessed on different days. There were no significant (p ≥ 0.05) differences between the well-trained and recreationally trained groups for 5-m sprint times. In contrast, the well-trained group's 10- and 20-m sprint times were significantly quicker (p = 0.004; p = 0.002) (1.78 + 0.06 seconds; 3.03 + 0.09 seconds) compared with the recreationally trained group (1.84 + 0.07 seconds; 3.13 + 0.11 seconds). The athletes were significantly stronger (170.63 + 21.43 kg) than the recreationally trained individuals (135.45 + 30.07 kg) (p = 0.01); however, there were no significant differences (p > 0.05) in relative strength between groups (1.78 + 0.27 kg/kg; 1.78 + 0.33 kg/kg, respectively). Significant negative correlations were found between 5-m sprint time and relative squat strength (r = -0.613, power = 0.96, p = 0.004) and between relative squat strength and 10- and 20-m sprint times in the recreationally trained group (r = -0.621, power = 0.51, p = 0.003; r = -0.604, power = 0.53, p = 0.005, respectively). These results, indicating that relative strength, are important for initial sprint acceleration in all athletes but more strongly related to sprint performance over greater distances in recreationally trained individuals.     

The acute effects of manipulating volume and load of back squats on countermovement vertical jump performance

The acute effects of manipulating the volume and load of back squats on subsequent countermovement vertical jump performance were investigated in the present study. Eleven National Collegiate Athletic Association division II female volleyball players performed 10 countermovement vertical jumps (CMJs) on a force platform 2 minutes after the last squat repetition of a high-load (HL) or high-volume (HV) squat protocol. Two minutes of rest was provided between each CMJ. The HL protocol culminated in the subjects having to perform 3 repetitions with a load equivalent to 90% 1 repetition maximum (1RM) back squat, whereas 12 repetitions with a load equivalent to 37% 1RM were performed in the HV protocol. During an initial familiarization session, knee angles were recorded during a series of CMJs, and these angles were used to control the depth of descent during all subsequent back squats. Jump height (JH) and vertical stiffness (VStiff) were calculated during each of the 10 CMJ, and the change in these variables after the 2 squat protocols was assessed using an analysis of variance model with repeated measures on 2 factors (Protocol [2-levels]; Time [2-levels]). There was no significant difference in JH after the HL and HV protocols (p > 0.05). A significant Protocol × Time interaction for VStiff resulted from the increase after the HL protocol being greater than that after the HV protocol (p = 0.03). The knee angles before the HL and HV protocols were significantly greater than those measured during the initial familiarization session (p = 0.001). Although neither squat protocol provided any benefit in improving JH, the heavy squat protocol produced greater increases in VStiff during the CMJ. Because of the increased VStiff caused by the HL protocol, volleyball coaches may consider using such protocols with their players to improve performance in jumps performed from a run such as the spike and on-court agility.     

Acute effects of heavy preloading on vertical and horizontal jump performance

The purpose of this study was to investigate the acute effects of a heavy dynamic preload, consisting of 1 set of 5 repetition maximum (5RM) back squats, on countermovement vertical jump (VJ) and horizontal jump (HJ) performance. The study also investigated the ability of subjects to learn to apply the effects of the preload over subsequent training sessions. Nineteen (N = 19) resistance-trained men (age = 25.0 +/- 4.8 years; weight = 79.3 +/- 6.6 kg) participated in the study. Each subject took part in 4 practice and 4 testing sessions. The 4 practice sessions were included to allow for any learning effects of VJ and HJ to stabilize and to establish a true 5RM back squat. The 4 testing sessions were included to see if subjects were able to capitalize on the repeat exposure to the protocol. One practice session consisted of a 10-minute warm-up (5 minutes of cycling and 5 minutes of stretching), 2 sets of VJ and HJ (each set of VJ and HJ consisted of 4 jump repetitions) with a 5-minute rest between sets, progressive 5RM back squat evaluation, and 2 final sets of VJ and HJ. Both VJ and HJ increased approximately 2% over the 4 practice sessions, and 5RM back squat strength improved from 164.2 +/- 25.1 kg to 196.9 +/- 23.0 kg (p < or = 0.05). The 4 testing sessions each consisted of the standardized warm-up, 1 set of 4 VJs and HJs, a 5-minute rest, 5RM back squat, a 5-minute rest, and the final set of VJs and HJs. Pre- and post-5RM VJ and HJ order was randomly assigned. The results indicated no significant differences occurred between the mean or maximal values for either VJ or HJ as a consequence of the dynamic preload exercise. In addition, the results reflected an inability of subjects to benefit from the repeated exposure to the heavy dynamic preload exercise protocol.     

Acute effects of heavy- and light-load squat exercise on the kinetic measures of vertical jumping

This study examined the acute performance enhancing effects of a single light-load, high-velocity or heavy-load, low-velocity squat intervention set (SIS) on stimulating activity-dependent postactivation potentiation and thereby increasing vertical jumping performance. Jump performance was assessed using 4 dependent variables: net impulse, time of ground contact, and normalized peak and normalized minimum vertical ground reaction force. Resistance-trained subjects (n = 30) attended 3 independent sessions separated by 3 to 7 days. The first session served for familiarization and to determine each subject's 1 repetition maximum (1RM) in the squat. In the 2 testing sessions, subjects performed 2 countermovement jump (CMJ) sets, followed by a single SIS and then a final CMJ set. A CMJ set consisted of 3 maximal effort jumps. The testing sessions were identical except for SIS intensity, which was 40% of 1RM for 1 session and 80% of 1RM for the other. The order of the 2 testing sessions was counterbalanced within subjects. The 4 dependent variables were reduced for every jump. No significant changes were observed from pre- to post-testing in either SIS condition, nor were there any differences between the heavy and light SIS loading condition. Reasons for the lack of performance enhancement can be attributed to postactivation potentiation stimulated by the SIS being insufficient in magnitude or dissipating before post-testing. This may have been due to a submaximal workload of 50% during the SIS, insufficient movement pattern specificity between the squat exercise and a CMJ, or rest intervals of excess duration. A single SIS provides no benefit to a warm-up protocol under the current conditions.     

Ten minutes of dynamic stretching is sufficient to potentiate vertical jump performance characteristics

The current literature recommends dynamic rather than static stretching for the athletic warm-up. Dynamic stretching and various conditioning stimuli are used to induce potentiation in subsequent athletic performance. However, it is unknown as to which type of activity in conjunction with dynamic stretching within a warm-up provides the optimal potentiation of vertical jump performance. It was the objective of the study to examine the possible potentiating effect of various types of conditioning stimuli with dynamic stretching. Twenty athletes participated in 6 protocols. All the experimental protocols included 10 minutes of dynamic stretching. After the dynamic stretching, the subjects performed a (a) concentric (DS/CON): 3 sets of 3 repetition maximum deadlift exercise; (b) isometric (DS/ISOM): 3 sets of 3-second maximum voluntary contraction back squats; (c) plyometric (DS/PLYO): 3 sets of 3 tuck jumps; (d) eccentric (DS/ECC): 3 modified drop jumps; (e) dynamic stretching only (DS), and (f) control protocol (CON). Before the intervention and at recovery periods of 15 seconds, 4, 8, 12, 16, and 20 minutes, the participants performed 1-2 maximal countermovement jumps. The DS and DS/CON protocols generally had a 95-99% likelihood of exceeding the smallest worthwhile change for vertical jump height, peak power, velocity and force. However, the addition of the deadlift to the DS did not augment the potentiating effect. Time-to-peak potentiation was variable between individuals but was most consistent between 3 and 5 minutes. Thus, the volume and the intensity associated with 10 minutes of dynamic stretching were sufficient to provide the potentiation of vertical jump characteristics. Additional conditioning activities may promote fatigue processes, which do not permit further potentiation.     

The lumbar and sacrum movement pattern during the back squat exercise

An essential exercise for strength training of the lower limbs is the squat exercise. During this exercise, changes in lumbar lordosis are commonly used to indicate when the descent of the squat should cease, yet the behavior of the lumbar-scarum segments remains unclear. The purpose of this study was to quantify the lumbar-sacrum movements during the back squat, because the movement of the sacrum is influenced by the width of stance, this variable was also investigated. Thirty trained subjects, 18 men with 1 repetition maximum (1RM) squat of 123% (13.9%) of bodyweight and 12 women with 1RM squat of 93% (15.6%), performed a set of narrow and wide stance squats, each carrying an additional 50% of body weight as load. The timing and movement of the lumbar angle (T12/L1), sacrum angle (L5/S1), and lumbar flexion angle (lumbar lordosis) were measured in 3 dimensions for the ascent and decent phases. Men and women achieved similar lumbar angles for both width of stance and phase. Sacrum angles, lumbar flexion angles, and timing differed significantly (p < 0.05) between gender and width of stance. The lumbar flexion range during the descent phase for women in narrow and wide stance was 12.9° and 12.6°, respectively; for men, this range was significantly (p < 0.05) larger at 26.3° and 25.4°, respectively. Men and women developed different movement patterns for the squatting movement, and therefore, this needs to be considered in strength development and screening procedures. The lumbar spine became kyphotic as soon as a load was placed on the shoulders, and any teaching cues to maintain a curved lumbar spine when squatting must be questioned.     

A comparison of the effects of 6 weeks of traditional resistance training, plyometric training, and complex training on measures of strength and anthropometrics

Complex training (CT; alternating between heavy and lighter load resistance exercises with similar movement patterns within an exercise session) is a form of training that may potentially bring about a state of postactivation potentiation, resulting in increased dynamic power (Pmax) and rate of force development during the lighter load exercise. Such a method may be more effective than either modality, independently for developing strength. The purpose of this research was to compare the effects of resistance training (RT), plyometric training (PT), and CT on lower body strength and anthropometrics. Thirty recreationally trained college-aged men were trained using 1 of 3 methods: resistance, plyometric, or complex twice weekly for 6 weeks. The participants were tested pre, mid, and post to assess back squat strength, Romanian dead lift (RDL) strength, standing calf raise (SCR) strength, quadriceps girth, triceps surae girth, body mass, and body fat percentage. Diet was not controlled during this study. Statistical measures revealed a significant increase for squat strength (p = 0.000), RDL strength (p = 0.000), and SCR strength (p = 0.000) for all groups pre to post, with no differences between groups. There was also a main effect for time for girth measures of the quadriceps muscle group (p = 0.001), the triceps surae muscle group (p = 0.001), and body mass (p = 0.001; post hoc revealed no significant difference). There were main effects for time and group × time interactions for fat-free mass % (RT: p = 0.031; PT: p = 0.000). The results suggest that CT mirrors benefits seen with traditional RT or PT. Moreover, CT revealed no decrement in strength and anthropometric values and appears to be a viable training modality.     

Recovery patterns in electroencephalographic global field power during maximal isometric force production

In previous work, cortical activity decreased with fatigue following novel movements or small muscle group actions. These muscle actions, however, do not appear related to the cortical activity seen with biologically relevant and highly trained movement patterns (i.e., ingrained patterns). The cortical recovery response to ingrained patterns-and how it differs with altered load, speed, or volume - is unknown. The purpose of this balanced, within-group study was to investigate differences in cortical activity 24 hours after physically distinct variations of a highly trained squat exercise (n = 7, minimum 4 years resistance training experience). Four resistance protocols were chosen: rate of force development (PWR, 6 × 3 squat jumps at 30% of 1 repetition maximum [1RM]); magnitude of force development (FOR, 6 × 3 squat at 95% of 1RM); volume of force development (VOL, 6 × 10 squat at 80% of their 1RM); and control (CTRL, 6 sets unracking an empty bar). Twenty-four hours later, subjects performed a peak isometric squat while electroencephalographic and biochemical markers of exertion and fatigue were obtained. Global field power detected the quantity of activity superficial to motor regions. Waveforms of activity throughout the isometric squats were obtained and grand averages calculated to produce quantitative depictions of cortical activity. Significance was P ≤ 0.05. Peak isometric squat force was not statistically different 24 hours postexercise (Force [N]: PWR: 2828.79 ± 461.17; FOR: 2887.64 ± 453.09; VOL: 2910.17 ± 625.81; CTRL 2768.53 ± 374.85). Subjects produced similar and characteristic cortical activity patterns during isometric squats despite varying indices of fatigue. Differences were observed based upon the use or nonuse of aerobic endurance exercise in their training program. Patterns of activity in data seem to have emerged based on differences in training preference. Global Field Power (uV) during the isometric squat for PWR was 26.98 ± 14.64; FOR 24.06 ± 19.05; VOL 23.05 ± 13.37; and CTRL 15.78 ± 8.11. Previous research suggests that cortical activity decreases with physical activity; however, despite substantial endocrine, perceptual, and biomechanical differences between protocols, cortical activity was not decreased below control during the performance of a maximal isometric squat 24 hours after various exercise protocols.     

The contribution of volume, technique, and load to single-repetition and total-repetition kinematics and kinetics in response to three loading schemes

This study examined the effect of volume, technique, and load upon single-repetition and total-repetition kinematics and kinetics during three loading schemes. Eleven recreationally trained males each performed a power (8 sets of 6 repetitions at 45% of one-repetition maximum [1RM], 3-minute rest periods, explosive and ballistic movements), hypertrophy (10 sets of 10 repetitions at 75% 1RM, 2-minute rest periods, controlled movements), and maximal strength (6 sets of 4 repetitions at 88% 1RM, 4-minute rest periods, explosive intent) scheme involving squats. Examination of repetition data showed that load intensity (% 1RM) generally had a direct effect on forces, contraction times, impulses, and work (i.e., increasing with load), whereas power varied across loads (p < 0.001). However, total-repetition forces, contraction times, impulses, work, and power were all greater in the hypertrophy scheme (p < 0.001), because of the greater number of repetitions performed (volume) as well as lifting technique. No differences in total forces were found between the equal-volume power and maximal strength schemes, but the former did produce greater total contraction times, work, and power (p < 0.001), which may also be attributed to repetition and technique differences. Total impulses were the only variable greater in the maximal strength scheme (p < 0.001). Thus, the interaction of load, volume, and technique plays an important role in determining the mechanical responses (stimuli) afforded by these workouts. These findings may explain disparities cited within research, regarding the effectiveness of different loading strategies for hypertrophy, maximal strength, and power adaptation.     

Kinetic analysis of complex training rest interval effect on vertical jump performance

Complex training has been recommended as a method of incorporating plyometrics with strength training. Some research suggests that plyometric performance is enhanced when performed 3-4 minutes after the strength training set, whereas other studies have failed to find any complex training advantage when plyometrics are performed immediately after the strength training portion of the complex. The purpose of this study was to determine if there is an ergogenic advantage associated with complex training and if there is an optimal time for performing plyometrics after the strength training set. Subjects were 21 NCAA Division I athletes who performed a countermovement vertical jump, a set of 5 repetitions maximum (5 RM) squats, and 5 trials of countermovement vertical jump at intervals of 10 seconds and 1, 2, 3, and 4 minutes after the squat. Jump height and peak ground reaction forces were acquired via a force platform. The pre-squat jump performance was compared with the post-squat jumps. Repeated measures ANOVA determined a difference (p 0.05) was found comparing subsequent jumps (0.72-0.76 m) to the pre-squat condition (0.74 m). When comparing high to low strength individuals, there was no effect on jump performance following the squat (p > 0.05). In conclusion, complex training does not appear to enhance jumping performance significantly and actually decreases it when the jump is performed immediately following the strength training set; however, a nonsignificant trend toward improvement seemed to be present. Therefore to optimize jump performance it appears that athletes should not perform jumps immediately following resistance training. It may be possible that beyond 4 minutes of recovery performance could be enhanced; however, that was not within the scope of the current study.     

Comparison of kinetic variables and muscle activity during a squat vs. a box squat

The purpose of this investigation was to determine if there was a difference in kinetic variables and muscle activity when comparing a squat to a box squat. A box squat removes the stretch-shortening cycle component from the squat, and thus, the possible influence of the box squat on concentric phase performance is of interest. Eight resistance trained men (Height: 179.61 ± 13.43 cm; Body Mass: 107.65 ± 29.79 kg; Age: 24.77 ± 3.22 years; 1 repetition maximum [1RM]: 200.11 ± 58.91 kg) performed 1 repetition of squats and box squats using 60, 70, and 80% of their 1RM in a randomized fashion. Subjects completed the movement while standing on a force plate and with 2 linear position transducers attached to the bar. Force and velocity were used to calculate power. Peak force and peak power were determined from the force-time and power-time curves during the concentric phase of the lift. Muscle activity (electromyography) was recorded from the vastus lateralis, vastus medialis, biceps femoris, and longissimus. Results indicate that peak force and peak power are similar between the squat and box squat. However, during the 70% of 1RM trials, the squat resulted in a significantly lower peak force in comparison to the box squat (squat = 3,269 ± 573 N, box squat = 3,364 ± 575 N). In addition, during the 80% of 1RM trials, the squat resulted in significantly lower peak power in comparison to the box squat (squat = 2,050 ± 486 W, box squat = 2,197 ± 544 W). Muscle activity was generally higher during the squat in comparison to the box squat. In conclusion, minimal differences were observed in kinetic variables and muscle activity between the squat and box squat. Removing the stretch-shortening cycle during the squat (using a box) appears to have limited negative consequences on performance.     

The optimal back squat load for potential osteogenesis

The osteogenic potential of exercise is reported to be partially a function of the magnitude of training loads. This study evaluated the ground reaction force (GRF) and rate of force development (RFD) of the eccentric and concentric phases of the back squat at 3 different loads. Twelve subjects performed the back squat on a force platform with loading conditions of 80, 100, and 120% of their 1 repetition maximum (RM). Back squats performed at 120% of the 1RM produced the highest GRF in both the eccentric and concentric conditions. No significant differences were found between RFD for any of the loading conditions. Performing the back squat at loads of 120% of the estimated 1RM, accomplished with reduced range of motion, results in higher GRF than the back squat performed at 80 or 100% of the 1RM. Thus, supermaximal back squat loads in excess of the 1RM, with decreased range of motion, may be a useful part of a resistance training program designed to maximize osteogenic potential.     

Effect of a submaximal half-squats warm-up program on vertical jumping ability

The purpose of the current research was to study the effect of a warm-up program including submaximal half-squats on vertical jumping ability. Twenty physically active men participated in the study. Each subject performed 5 sets of half-squats with 2 repetitions at each of the following intensities: 20, 40, 60, 80, and 90% of the 1 repetition maximum (1RM) load. Prior to the first set and immediately after the end of the last set, the subjects performed 2 countermovement jumps on a Kistler force platform; the primary goal was to jump as high as possible. The results showed that mean vertical jumping ability improved by 2.39% after the warm-up period. Subjects were then divided into 2 groups according to their 1RM values for the half-squat. Subjects with greater maximal strength ability improved their vertical jumping ability (4.01%) more than did subjects with lower maximal strength (0.42%). A warm-up protocol including half-squats with submaximal loads and explosive execution can be used for short-term improvements of vertical jumping performance, and this effect is greater in athletes with a relatively high strength ability.     

Acute effects of heavy-load squats on consecutive squat jump performance

Postactivation potentiation (PAP) and complex training have generated interest within the strength and conditioning community in recent years, but much of the research to date has produced confounding results. The purpose of this study was to observe the acute effects of a heavy-load back squat [85% 1 repetition maximum (1RM)] condition on consecutive squat jump performance. Twelve in-season Division I male track-and-field athletes participated in two randomized testing conditions: a five-repetition back squat at 85% 1RM (BS) and a five-repetition squat jump (SJ). The BS condition consisted of seven consecutive squat jumps (BS-PRE), followed by five repetitions of the BS at 85% 1RM, followed by another set of seven consecutive squat jumps (BS-POST). The SJ condition was exactly the same as the BS condition except that five consecutive SJs replaced the five BSs, with 3 minutes' rest between each set. BS-PRE, BS-POST, SJ-PRE, and SJ-POST were analyzed and compared for mean and peak jump height, as well as mean and peak ground reaction force (GRF). The BS condition's mean and peak jump height and peak GRF increased 5.8% +/- 4.8%, 4.7% +/- 4.8%, and 4.6% +/- 7.4%, respectively, whereas the SJ condition's mean and peak jump height and peak GRF decreased 2.7% +/- 5.0%, 4.0% +/- 4.9%, and 1.3% +/- 7.5%, respectively. The results indicate that performing a heavy-load back squat before a set of consecutive SJs may enhance acute performance in average and peak jump height, as well as peak GRF.     

Intra- and interrater reliability of the establishment of one repetition maximum on squat and seated knee extension

The purpose of the present study was to develop a systematic procedure for the establishment of 1 repetition maximum (1RM) in order to describe an easily accessible test procedure that is applicable for physical therapists and athletic trainers who manage strength training for healthy individuals and patients. Another purpose was to investigate the intra- and interrater reliability of 1RM of squat on 1 leg and seated knee extension on 1 leg. Estimates of leg strength and ratings of perceived exertion formed the basis of the amount of load selected. The reliability of the procedure was assessed by a test-retest design. One RM was established for 16 and 27 healthy individuals, for squat and knee extension, respectively. The intrarater reliability of 1RM of squat on 1 leg was questionable (intraclass correlation [ICC] 0.64, measurement error 13.1 kg). The interrater reliability of 1RM of squat on 1 leg was clinically acceptable (ICC 0.94, measurement error 5.2 kg). The intrarater and interrater reliability of 1RM of seated knee extension on 1 leg was clinically acceptable (ICC 0.90, measurement error 5.1 kg and ICC 0.96, measurement error 3.2 kg, respectively). In conclusion, both exercises can be used to determine the load in exercise programs. In addition, seated knee extension may be used to evaluate strength. In contrast, squat on 1 leg is more uncertain to use at assessments between different days, which may be due to the complexity of this exercise. The test, performed in the described manner, is suitable for physical therapists, athletic trainers, and strength and conditioning coaches in clinical practice working with strength training and rehabilitation.     

The acute potentiating effects of back squats on athlete performance

Crewther, BT, Kilduff, LP, Cook, CJ, Middleton, MK, Bunce, PJ, and Yang, G-Z. The acute potentiating effects of back squats on athlete performance. J Strength Cond Res 25(12): 3319-3325, 2011-This study examined the acute potentiating effects of back squats on athlete performance with a specific focus on movement specificity and the individual timing of potentiation. Nine subelite male rugby players performed 3 protocols on separate occasions using a randomized, crossover, and counterbalanced design. Each protocol consisted of performance testing before a single set of 3 repetition maximum (3RM) back squats, followed by retesting at ～15 seconds, 4, 8, 12, and 16 minutes. The 3 tests were countermovement jumps (CMJs), sprint performance (5 and 10 m), and 3-m horizontal sled pushes with a 100-kg load. Relationships between the individual changes in salivary testosterone and cortisol concentrations and performance were also examined. The 3RM squats significantly (p < 0.001) improved CMJ height at 4 (3.9 ± 1.9%), 8 (3.5 ± 1.5%), and 12 (3.0 ± 1.4%) minutes compared with baseline values, but no temporal changes in sprinting and sled times were identified. On an individual level, the peak relative changes in CMJ height (6.4 ± 2.1%, p < 0.001) were greater than the 3-m sled (1.4 ± 0.6%), 5-m (2.6 ± 1.0%), and 10-m sprint tests (1.8 ± 1.0%). In conclusion, a single set of 3RM squats was found effective in acutely enhancing CMJ height in the study population, especially when the recovery period was individualized for each athlete. The study results also suggest that the potentiating effects of squats may exhibit some degree of movement specificity, being greater for those exercises with similar movement patterns. The current findings have practical implications for prescribing warm-up exercises, individualizing training programs, and for interpreting postactivation potentiation research.     

Detraining produces minimal changes in physical performance and hormonal variables in recreationally strength-trained men

The object of this study was to examine changes in muscular strength, power, and resting hormonal concentrations during 6 weeks of detraining (DTR) in recreationally strength-trained men. Each subject was randomly assigned to either a DTR (n = 9) or resistance training (RT; n = 7) group after being matched for strength, body size, and training experience. Muscular strength and power testing, anthropometry, and blood sampling were performed before the experimental period (T1), after 3 weeks (T2), and after the 6-week experimental period (T3). One-repetition maximum (1RM) shoulder and bench press increased in RT at T3 (p 相似文献