The Acute Effects of An Ascending Squat Protocol on Performance During Horizontal Plyometric Jumps

Abstract

The purpose of the present investigation was to examine the effects of a strength-power potentiation complex that involved performing a horizontal plyometric activity 5 minutes after the completion of an ascending back squat protocol. Twelve men who could back squat a minimum of 1.5 time body mass participated in a familiarization session and 2 randomly assigned testing sessions each separated by approximately 1 week. In the control session, the subject rested for 5 minutes and then performed the horizontal plyometric tests. In the potentiation session (POT), the subjects performed an ascending back squat protocol that consisted of 5 repetitions at 30% of 1 repetition maximum (1RM), 3 repetitions at 70% 1RM, and 3 repetitions at 90% 1RM. Five minutes after completing the ascending back squat protocol, the subjects undertook the horizontal plyometric test, which consisted of jumping over 5 hurdles that were separated by 45.7 cm and were set to a height of 65.2 +/- 4.0 cm. An accelerometer was used to assess peak power output (PP), velocity (PV), and force (PF) across the 5 jumps. The average PF generated across the 5 hurdles was significantly higher in the POT session (p = 0.01, d = 0.45). In addition, the maximum PP output (p = 0.05, d = 1.12) and PF (p = 0.004, d = 0.61) were higher in the POT trials. Individuals who were able to back squat approximately 2.0 +/- 0.1 times body mass exhibited a greater percent potentiation for average PP output (p = 0.001, eta = 0.68) and average PV (p = 0.02, eta = 0.61). The present data suggest only very strong individuals (back squat > or = 2.0 x body mass) exhibit a potentiation effect in a horizontal plyometric activity after performing an ascending back squat protocol.

Training Principles for Power

“…Careful inspection of the literature suggests that athletes who squat a minimum of 23 body mass can express higher power outputs than their weaker counter parts (1.7 or 1.43x body mass) in vertical (6,71) and horizontal jumping activities (64). Additionally, Wisløff et al (86) suggests that soccer players who can squat .2.03 body mass are significantly faster and able to jump higher than those who squat ,2.03 body mass.…”

“…Additionally, Wisløff et al (86) suggests that soccer players who can squat .2.03 body mass are significantly faster and able to jump higher than those who squat ,2.03 body mass. Recent work by Keiner et al (43) reports that youth (64) and ballistic exercises such as jump squats (17). Overall, it is apparent that a minimum back squat of 2.03 body mass is at best a minimum strength requirement before specialized training for the optimization of lowerbody power development should occur.…”

Évaluation et analyse de la performance par accélérométrie lors des mouvements de musculation

“…Le Myotest, par exemple, a été utilisé chez des joueuses de handball non professionnelles afin d'objectiver l'efficacité de deux courtes séances de musculation sur la puissance des membres inférieurs, la puissance des bras et la détente verticale (Jidovtseff et al, 2014). Plusieurs études ont utilisé un accéléromètre afin d'explorer la potentiation musculaire lors du travail par contraste de charge en développé couché (Liossis et al, 2013, Cabrera et al, 2009Morio et al, 2011 ;Ruben et al, 2010). Un accéléromètre uniaxial a été utilisé afin d'étudier l'évolution de la puissance des membres inférieurs (presse) et la puissance des bras (développé couché) en fonction de l'âge .…”

Effect of post-activation potentiation induced by one, two or three half-squats on repeated sprint acceleration performance

“…PAP refers to the phenomenon by which the acute contractile ability of a muscle is enhanced in response to a conditioning stimulus such as a heavy resistance exercise (HRE). From a practical standpoint, PAP has been suggested to exploit the enhancement of athletic performance 7 , however, the responses to PAP seem to be highly individualized based on responders vs non-re-sponders 8,9 . Literature has suggested that with several players positively responding to PAP protocols, others players may not significantly improve their performance with this method 8,9 .…”

“…From a practical standpoint, PAP has been suggested to exploit the enhancement of athletic performance 7 , however, the responses to PAP seem to be highly individualized based on responders vs non-re-sponders 8,9 . Literature has suggested that with several players positively responding to PAP protocols, others players may not significantly improve their performance with this method 8,9 . The efficacy by which a conditioning activity can stimulate PAP mechanisms and acutely enhance muscular performance ultimately depends on the balance between PAP and fatigue which may be affected by numerous factors including the rest interval between PAP and the effort required 10 , training experience 11 , intensity 5 and the volume of PAP 12 .…”