Alterations in Speed of Squat Movement and the Use of Accommodated Resistance Among College Athletes Training for Power

Abstract

The purpose of this study was to assess the effect of heavy/slow movements and variable resistance training on peak power and strength development. Forty-eight National Collegiate Athletic Association (NCAA) Division I athletes (age: 21.4 +/- 2.1 years, all men) were recruited for this 12-week training intervention study. Maximum strength and jumping power were assessed before and after the training program. Athletes were randomly assigned to 1 of 3 training groups: heavy resistance/slow movement (Slow), lighter resistance and fast movement (Fast), or fast movements with accommodated resistance (FACC). All training groups performed similar training programs comprising free weight resistance training with lower-body compound exercises. The only difference among the training interventions was the speed at which subjects performed the squat exercise and the use of bands (Slow group: 0.2-0.4 meters/second; Fast group: 0.6-0.8 meters/second; FACC group trained 0.6-0.8 meters/second with the addition of accommodated resistance in the form of large elastic bands). Post-test data revealed a significant difference between power improvements between the Slow and FACC groups (p = 0.02). Percent increases and effect sizes (ES) demonstrated a much greater treatment effect in the FACC group (17.8%, ES = 1.06) with the Fast group (11.0%, ES = 0.80) adapting more than the Slow group (4.8%, ES = 0.28). The FACC and Slow groups improved strength comparatively (FACC: 9.44%, ES = 1.10; Slow: 9.59%, ES = 1.08). The Fast group improved strength considerably less, 3.20% with an effect size of only 0.38. Variable resistance training with elastic bands appears to provide greater performance benefits with regard to peak force and peak power than heavy, slow resistance exercise. Sports conditioning professionals can utilize bands, and high-speed contractions, to increase power development.

Kinematic and Kinetic Analysis of Maximal Velocity Deadlifts Performed With and Without the Inclusion of Chain Resistance

“…The majority of longitudinal studies that have investigated the effects of combining variable resistance material with freeweights have used rubber bands (2,13,19,21,35). The results have clearly demonstrated that the addition of rubber bands can significantly improve measures of strength and power and those improvements are generally significantly larger than those achieved when using a constant resistance (2,13,35). However, on the basis of the mechanical differences highlighted in the present study it would be inappropriate to generalize the more positive results obtained for rubber bands to the use of chain resistance.…”

Effects of Short-Term Jump Squat Training With and Without Chains on Strength and Power in Recreational Lifters

“…This causes the load to increase as the lifter rises during the concentric action and can be more explosive (McMaster, T., Cronin, J., McGuigan, 2009). Rhea (Rhea, Kenn, & Dermody, 2009) found that the use of bands with fast movements increased peak power greater than slow heavy movements yet both similarly increased maximal strength. The current study also demonstrated that variable resistance increased strength.…”

“…Additionally, it has been shown to increase force, strength, and power of the upper (Ghigiarelli, Nagle, Gross, Robertson, Irrgang, & Myslinski, 2009) and lower body (Israetel, McBride, Nuzzo, Skinner, & Dayne, 2010;Rhea, Kenn, & Dermody, 2009;Wallace, Winchester, & McGuigan, 2006 ). However, limited research has examined short-term variable resistance training to specifically increase jump height.…”

A mathematical model of neuromuscular adaptation to resistance training and its application in a computer simulation of accommodating loads

“…Both types of accommodating resistance are commonly recommended in powerlifting training for ''overloading the top of the range of motion'' (Neelly et al 2010c;Rhea et al 2009) or increasing the rate of force development Baker and Newton 2009;Anderson et al 2008;Neeld 2010) in a lift such as the squat, the bench press or the deadlift. However, despite their widespread use, they are poorly understood and are generally applied in an ad hoc manner.…”