Joint-angle specific strength adaptations influence improvements in power in highly trained athletes

Abstract

Purpose. The purpose of this study was to examine the influence of training at different ranges of motion during the squat exercise on joint-angle specific strength adaptations. Methods. Twenty eight men were randomly assigned to one of three training groups, differing only in the depth of squats (quarter squat, half squat, and full squat) performed in 16-week training intervention. Strength measures were conducted in the back squat pre-, mid-, and post-training at all three depths. Vertical jump and 40-yard sprint time were also measured. Results. Individuals in the quarter and full squat training groups improved significantly more at the specific depth at which they trained when compared to the other two groups (p < 0.05). Jump height and sprint speed improved in all groups (p < 0.05); however, the quarter squat had the greatest transfer to both outcomes. Conclusions. Consistently including quarter squats in workouts aimed at maximizing speed and jumping power can result in greater improvements.

Effects of barbell back squat stance width on sagittal and frontal hip and knee kinetics

“…To the authors’ knowledge, no studies have compared the relationship between vertical and mediolateral GRF ratios between athletic tasks and commonly utilized multi‐joint strength training exercises or the potentially different long‐term implications of them. There is, however, distinctive evidence that sagittal plane manipulation of the barbell back squat in the form of depth variation presents both significant differences in biomechanical parameters and in long‐term performance outcomes . Therefore, based on the discussed frontal plane differences, it might be conceivable that the degree of transfer for propulsive performance can be manipulated in certain cases if different widths in the barbell back squat are utilized, but training studies are needed to confirm.…”

“…Variations that have been objected to biomechanical research include, but are not limited to, stance width, unilateral vs bilateral, depth, and degree of knee restriction . Although not extensively studied, some variations have been compared in long‐term studies, which have demonstrated differential performance adaptations . Therefore, further acute biomechanical research on different squatting variations should help improve our understanding of potential long‐term decisions and study design.…”

Effects of range of motion on muscle development during resistance training interventions: A systematic review

“…Training was carried out using at angular velocities varying between 60° and 180° s -1 in a periodized fashion across the 15-week study period. Training volume was equalized based on the time under tension (TUT) by increasing the number of sets (2-7) and/or repetitions (6)(7)(8)(9)(10)(11)(12)(13)(14)(15) for the partial condition. Results showed that the changes in muscle volume of the vastus lateralis were similar between conditions (7.6% vs. 6.7% for the full and partial ROM conditions, respectively).…”

The health and performance benefits of the squat, deadlift, and bench press

“…In contrast, other researchers have shown that maximal strength in partial range of motion squats is a strong determinant of sprint and vertical jump performance. 6 When compared to a deep squat, 7 reported a partial range of motion squat, provide greater transfer to improvements in both sprinting and jumping ability, including partial range of motion squats in a conditioning session can result in more significant improvement in sporting skills. However, the authors of this study acknowledge that deep squats maybe useful for general sports conditioning programs.…”