Jorge Arede1, Rafael Vaz2, Oliver Gonzalo-Skok3, Carlos Balsalobre-Fernandéz4, Daniel Varela-Olalla4, Marc Madruga-Parera5, Nuno Leite6. 1. Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), University of Trás-os-Montes and Alto Douro, Vila Real, Portugal - jorge_arede@hotmail.com. 2. University of Trás-os-Montes and Alto Douro, Vila Real, Portugal. 3. Faculty of Health Sciences, University of San Jorge, Zaragoza, Spain. 4. Department of Physical Education, Sport and Human Movement, Autonomous University of Madrid, Madrid, Spain. 5. University School of Health and Sport (EUSES), University of Girona, Girona, Spain. 6. Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), University of Trás-os-Montes and Alto Douro, Vila Real, Portugal.
Abstract
BACKGROUND: This study aimed to analyze and compare the effects of two different resistance training programs. METHODS:Fourteen under-17 youth female basketball players were randomly assigned to repetitions in reserve (RIR, N.=7) or maximum effort (RM, N.=7) resistance training programs. The programs consisted of 3-4 sets of 4 exercises x 7-10 repetitions with 2 min of passive recovery between sets and exercises, twice a week for a period of 8 weeks. The RIR group was instructed to perform the exercises with 3 repetitions remaining (rate of perceived exertion [RPE] =7). The physical assessment included jumping, agility, and sprinting tests. Moreover, the maximum strength (one maximum-repetition [1-RM]) and muscle power output at 60% 1RM were assessed for back-squat and bench-press exercises. RESULTS: The within-group analysis showed improvements in all tests for both groups (RIR=1.3-43.9%; RM=1.3-17.2%). Between-group analyses showed a significant interaction effect (group x time) on 1-RM bench-press (F=8.07, P<0.05, η<sup>2</sup><inf>p</inf>=0.40), favoring RIR group. CONCLUSIONS: This study reports for the first time that the use of RIR-based RPE resistance training protocol promotes improvements in high-intensity actions (sprinting, jumping, and cutting), muscle power output, and maximum strength, particularly in youth athletes. Considering the advantages of non-failure training, RIR training may be a suitable in-season training strategy. However, more studies are needed to confirm whether the training-induced benefits of this novel training strategy are significantly better as compared to other approaches.
RCT Entities:
BACKGROUND: This study aimed to analyze and compare the effects of two different resistance training programs. METHODS: Fourteen under-17 youth female basketball players were randomly assigned to repetitions in reserve (RIR, N.=7) or maximum effort (RM, N.=7) resistance training programs. The programs consisted of 3-4 sets of 4 exercises x 7-10 repetitions with 2 min of passive recovery between sets and exercises, twice a week for a period of 8 weeks. The RIR group was instructed to perform the exercises with 3 repetitions remaining (rate of perceived exertion [RPE] =7). The physical assessment included jumping, agility, and sprinting tests. Moreover, the maximum strength (one maximum-repetition [1-RM]) and muscle power output at 60% 1RM were assessed for back-squat and bench-press exercises. RESULTS: The within-group analysis showed improvements in all tests for both groups (RIR=1.3-43.9%; RM=1.3-17.2%). Between-group analyses showed a significant interaction effect (group x time) on 1-RM bench-press (F=8.07, P<0.05, η<sup>2</sup><inf>p</inf>=0.40), favoring RIR group. CONCLUSIONS: This study reports for the first time that the use of RIR-based RPE resistance training protocol promotes improvements in high-intensity actions (sprinting, jumping, and cutting), muscle power output, and maximum strength, particularly in youth athletes. Considering the advantages of non-failure training, RIR training may be a suitable in-season training strategy. However, more studies are needed to confirm whether the training-induced benefits of this novel training strategy are significantly better as compared to other approaches.
Authors: Timothy J Suchomel; Sophia Nimphius; Christopher R Bellon; W Guy Hornsby; Michael H Stone Journal: Sports Med Date: 2021-06-08 Impact factor: 11.928
Authors: Jorge Arede; Sogand Poureghbali; Tomás Freitas; John Fernandes; Wolfgang I Schöllhorn; Nuno Leite Journal: Int J Environ Res Public Health Date: 2021-11-30 Impact factor: 3.390
Authors: Niklas Westblad; Henrik Petré; Andreas Kårström; Niklas Psilander; Glenn Björklund Journal: Int J Environ Res Public Health Date: 2021-03-27 Impact factor: 3.390