Maximal Power Loads vs. Heavy Loads

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The below study found 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.

Squat Jump Training at Maximal Power Loads vs. Heavy Loads: Effect on

Sprint Ability.

Journal of Strength & Conditioning Research. 22(6):1742-1749,

November 2008.

, Nigel K 1; Cronin, B 1; Hopkins, Will G 1; Hansen, Keir

T 2

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 [almost equal to] -

0.30) in the combined groups provided the only evidence of adaptive

associations between strength and power outputs, and sprint

performance.

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Carruthers

Wakefield, UK