Higher- Versus Lower-Intensity Strength-Training Taper: Effects on Neuromuscular Performance

Abstract

A strength training taper with volume reductions had a positive effect on power, with a tendency for the higher intensity taper to produce more favourable changes in strength and power.

Tapering and Peaking Maximal Strength for Powerlifting Performance: A Review

“…For example, with a national level female weightlifter, a volume reduction of >70% over a 3-week taper resulted in decreased weightlifting competition performance (−2%) and laboratory performance decrements (loaded and unloaded jumps, isometric mid-thigh pull) [46]. Likewise, Pritchard et al [47] showed no change in isometric bench press performance after a volume reduction of >70% over a 7-day taper. Interestingly, the opposing group did not exceed a reduction of 70% which resulted in a positive performance change (3%).…”

“…Interestingly, the opposing group did not exceed a reduction of 70% which resulted in a positive performance change (3%). Pritchard et al [47] attempted to reduce both groups' training by 70% with the primary aim of manipulating intensity by 5% and −10%. However, larger volume reductions may be needed and necessary after a planned overreach (i.e., a mild increase in the overall training stimuli to elicit a performance improvement [48]) prior to a short taper (7 days).…”

“…During the 1-week taper on week 3, volume was reduced by 67% relative to the planned overreach volume, and bench press performance improved by 6%. The aforementioned national level female weightlifter was prescribed a planned overreach week prior to a 3-week taper [46], whereas the strength-trained males tapered from normal training [47]. Therefore, it is possible that a planned overreach followed by a large volume reduction of <70% can aid in rebounding performance during a short taper (7 days).…”

“…For powerlifting, increasing the intensity can only be done by a small margin (≤15%) considering that normal training is typically ≥85% 1RM. Reducing volumes to a large extent and increasing high-intensity work could lead to negative performance outcomes, or could inhibit the athlete from improving performance [50] as demonstrated by Pritchard et al [47] Although some aspects of powerlifting performance improved with increased intensity [51,52], maintaining intensity may be a safer option when constructing a taper for maximal strength. For example, studies by Häkkinen et al [53] and Seppänen [54] showed that powerlifters and strength-trained individuals both improved performance by maintaining training intensity at~85%, while reducing volume by approximately 50-54% over 1-2 weeks.…”

Tapering practices of elite CrossFit athletes

“…Similar recommendations were made, by the same group, for experienced anaerobic athletes 6 . Furthermore, Pritchard et al 7 recommended strength athletes to considerably reduce training volume by >50%, while making smaller changes (if any) to training intensity. Reductions in training volume during tapering have also been able to elicit performance improvements in combat 8, 9 and team sport athletes 10,11 .…”