A Comparison of High-Speed Power Training and Traditional Slow-Speed Resistance Training in Older Men and Women

Abstract

Muscle power, the product of force × velocity, is a critical determinant of function in older adults. Resistance training (RT) at high speed has been shown to improve peak muscle power in this population; however, different functional tasks may benefit from the improvement of power at values other than "peak" values, for example, tasks that require a greater velocity component or a greater force component. This study compared the effect of high-speed RT on muscle performance (peak power [PP] and its components [PP force and PP velocity] and overall peak velocity [VEL]) across a broad range of external resistances. Thirty-eight older men and women were randomized to high-speed power training at 40% of the 1-repetition maximum (1RM) (n = 13 [74.1 ± 6.4 years]); traditional RT at 80% 1RM (n = 13 [70.1 ± 7.0 years]); or control (n = 12 [72.8 ± 4.1 years]). Measures of muscle performance were obtained at baseline and after the 12-week training intervention. Muscle power and 1RM strength improved similarly with both high-speed and traditional slow-speed RT. However, speed-related muscle performance characteristics, PP velocity and overall VEL, were most positively impacted by high-speed power training, especially at lower external resistances. Because gains in speed-related measures with high-speed training compared to traditional RT do not come at the expense of other muscle performance outcomes, we recommend using an RT protocol in older adults that emphasizes high-speed movements at low external resistances.

Effect of high‐speed power training on muscle performance, function, and pain in older adults with knee osteoarthritis: A pilot investigation

“…Our findings indicate that older adults with knee OA improved muscle performance measures similarly to community-dwelling older adults without a diagnosis of knee OA (19). In the present study, improvements in muscle power were greater in HSPT compared with SSST.…”

“…A critical component of muscle power development is the speed at which force is applied. Our laboratory has shown that high-speed power training (HSPT) at low external resistances (40% of the 1-repetition maximum [1RM]) significantly improved muscle performance (peak power [PP] and PP velocity) (19) and high-speed function (20) compared to traditional slow-speed RT at high external resistances (80% of the 1RM) in older adults.…”

ACE I/D and ACTN3 R/X polymorphisms as potential factors in modulating exercise-related phenotypes in older women in response to a muscle power training stimuli

“…Lower extremity muscle power has been recently posited as a more discriminating variable for understanding the relationships between impairments, functional limitations, and resultant disability with aging (Reid and Fielding 2012). Several recent studies also suggest that high-speed training is clinically relevant to maintain functional abilities in older women (Sayers and Gibson 2010;Pereira et al 2012;Reid and Fielding 2012).…”

Recruitment rate, feasibility and safety of power training in individuals with Parkinson's disease: a proof-of-concept study

“…Some authors suggest that intervention strategies created to increase muscle power through fast movements should be implemented in exercise programs for PD 5 . Power training programs with low load improve strength, muscle power, balance, contraction speed, and time of movement in older adults [6][7][8] . In these subjects, loads equal to 40% of one maximal resistance (1MR) were able to increase muscle power because of the gains in movement speed 8,9 .…”