Naclerio, Fernando ORCID: https://orcid.org/0000-0001-7405-4894, Faigenbaum, Avery D., Larumbe-Zabala, Eneko, Perez-Bibao, Txomin, Kang, Jie, Ratamess, Nicholas A. and Triplett, N.T. (2013) Effects of different resistance training volumes on strength and power in team sport athletes. Journal of Strength and Conditioning Research, 27 (7). pp. 1832-1840. ISSN 1064-8011 (Print), 1533-4287 (Online) (doi:10.1519/JSC.0b013e3182736d10)

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Abstract

The aim of this study was to compare the effects of 3 different volume of resistance training (RT) on maximum strength and average power in college team sport athletes with no previous RT experience. Thirty-two subjects (20 men and 12 women, age = 23.1 ± 1.57 years) were randomly divided into 4 groups: low volume (LV; n = 8), 1 set per exercise and 3 sets per muscle group; moderate volume (MV; n = 8), 2 sets per exercise and 6 sets per muscle group; high volume (HV; n = 8), 3 sets per exercise and 9 sets per muscle group; and a non-RT control group (n = 8). The 3 intervention groups were trained for 6 weeks thrice weekly after a nonperiodized RT program differentiated only by the volume. Before (T1) and after training (T2), 1 repetition maximum (1RM) and maximal average power (AP) produced on the bench press (BP), upright row (UR), and squat (SQ) were assessed by progressive resistance tests. One repetition maximum-BP and 1RM-UR increased significantly in the 3 interventions groups (p < 0.05), whereas only the HV group significantly improved 1RM-SQ (p < 0.01). The MV and HV groups increased AP-BP (p < 0.05), whereas only the LV group improved AP-SQ (p < 0.01). Moderate effect sizes (ES; >0.20 < 0.60) were observed for the 1RM-BP and 1RM-UR in the 3 training groups. High-volume group showed the larger ES for 1RM-BP (0.45), 1RM-UR (0.60), and 1RM-SQ (0.47), whereas the LV produced the higher ES for SQ-AP (0.53). During the initial adaptation period, a HV RT program seems to be a better strategy for improving strength, whereas during the season, an LV RT could be a reasonable option for maintaining strength and enhancing lower-body AP in team sport athletes.

Item Type:	Article
Additional Information:	Official Journal of the National Strength and Conditioning Association.
Uncontrolled Keywords:	program design, strength gains, training dose, average power
Subjects:	G Geography. Anthropology. Recreation > GV Recreation Leisure Q Science > QP Physiology
Faculty / School / Research Centre / Research Group:	Faculty of Engineering & Science Faculty of Education, Health & Human Sciences > School of Human Sciences (HUM)
Last Modified:	09 Oct 2021 04:46
URI:	http://gala.gre.ac.uk/id/eprint/13754

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