James Marshall1, Chris Bishop2, Anthony Turner2, G Gregory Haff3,4. 1. Faculty of Science and Technology, London Sport Institute, Middlesex University, Allianz Park, Greenlands Lane, London, NW4 1RL, UK. James.marshall.2110@gmail.com. 2. Faculty of Science and Technology, London Sport Institute, Middlesex University, Allianz Park, Greenlands Lane, London, NW4 1RL, UK. 3. School of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, 6027, Australia. 4. Directorate of Psychology and Sport, Salford University, Greater Manchester, Salford, M5 4WT, UK.
Abstract
BACKGROUND: Resistance training has been used to enhance a range of athletic abilities through correct manipulation of several variables such as training load, training volume, set configuration, and rest period. OBJECTIVE: The aim of this systematic review and meta-analysis was to compare the acute and chronic responses of lower body cluster, contrast, complex, and traditional training across a range of athletic performance outcomes (1-repetition maximum squat strength, jump height, peak power, peak force, peak velocity, and sprint time). METHODS: A database search was completed (SPORTDiscus, Medline and CINAHL) followed by a quality scoring system, which concluded with 41 studies being used in the meta-analysis. Effect sizes were calculated for acute and training intervention changes compared to baseline. For acute cluster training, effect sizes were used to represent differences between equated traditional and cluster sets. RESULTS: Acutely, contrast and cluster training can be implemented to enhance and maintain velocity. Complex training does not acutely show a performance-enhancing effect on jump performance. CONCLUSION: When looking to develop exercise-specific force, the exercise should be completed closer to set failure with fewer repetitions still able to be completed, which can be achieved using complex or high-volume contrast training to pre-fatigue the lighter exercise. When the objective is to improve velocity for the target exercise, it can be combined with a heavier contrast pair to create a postactivation performance enhancing effect. Alternatively, cluster set designs can be used to maintain high velocities and reduce drop-off. Finally, traditional training is most effective for increasing squat 1-repetition maximum.
BACKGROUND: Resistance training has been used to enhance a range of athletic abilities through correct manipulation of several variables such as training load, training volume, set configuration, and rest period. OBJECTIVE: The aim of this systematic review and meta-analysis was to compare the acute and chronic responses of lower body cluster, contrast, complex, and traditional training across a range of athletic performance outcomes (1-repetition maximum squat strength, jump height, peak power, peak force, peak velocity, and sprint time). METHODS: A database search was completed (SPORTDiscus, Medline and CINAHL) followed by a quality scoring system, which concluded with 41 studies being used in the meta-analysis. Effect sizes were calculated for acute and training intervention changes compared to baseline. For acute cluster training, effect sizes were used to represent differences between equated traditional and cluster sets. RESULTS: Acutely, contrast and cluster training can be implemented to enhance and maintain velocity. Complex training does not acutely show a performance-enhancing effect on jump performance. CONCLUSION: When looking to develop exercise-specific force, the exercise should be completed closer to set failure with fewer repetitions still able to be completed, which can be achieved using complex or high-volume contrast training to pre-fatigue the lighter exercise. When the objective is to improve velocity for the target exercise, it can be combined with a heavier contrast pair to create a postactivation performance enhancing effect. Alternatively, cluster set designs can be used to maintain high velocities and reduce drop-off. Finally, traditional training is most effective for increasing squat 1-repetition maximum.
Authors: Eduardo Abade; Jaime Sampaio; Luis Santos; Bruno Gonçalves; Paulo Sá; Ana Carvalho; Paulo Gouveia; João Viana Journal: Res Sports Med Date: 2019-12-05 Impact factor: 4.674
Authors: Patrick Cormier; Tomás T Freitas; Irineu Loturco; Anthony Turner; Adam Virgile; G Gregory Haff; Anthony J Blazevich; Dana Agar-Newman; Molly Henneberry; Daniel G Baker; Michael McGuigan; Pedro E Alcaraz; Chris Bishop Journal: Sports Med Date: 2022-07-11 Impact factor: 11.928
Authors: Lucas A Pereira; Daniel Boullosa; Túlio B M A Moura; Valter P Mercer; Victor Fernandes; Chris Bishop; Irineu Loturco Journal: J Hum Kinet Date: 2022-04-26 Impact factor: 2.923