The Acute Effects of Heavy Back and Front Squats on Speed during Forty-Meter Sprint Trials

Abstract

The purpose of the present study was to investigate the effects of performing heavy back squats (HBS) and heavy front squats (HFS) on the average speed during each 10-m interval of 40-m sprint trials. In a randomized, cross-over design, 10 strength-trained men performed a HBS, HFS, or control treatment before performing three 40-m sprint trials separated by 3 minutes. The HBS and HFS treatments consisted of performing parallel back or front squats with 30%, 50%, and 70% of the subject's 1 repetition maximum after 5 minutes of cycling. The control treatment consisted of cycling for 5 minutes. The sprint trials were performed 4 minutes after completing the HBS, HFS, or control treatments. Significant increases in speed were found during the 10- to 20-m interval for the HBS compared with the control treatment (mean difference, 0.12 m x s(-1); 95% likely range, 0.05-0.18 m x s(-1); P = 0.001). During the 30- to 40-m interval, HBS produced significantly greater speeds compared with the HFS treatment (mean difference, 0.24 m x s(-1); 95% likely range, 0.02-0.45 m x s(-1); P = 0.034) and the control treatment (mean difference, 0.18 m x s(-1); 95% likely range, 0.03-0.32 m x s(-1); P = 0.021). The differing effects of the treatments may reflect different levels of muscular activation or different mechanical aspects of the squat exercises. Similarly, the multidimensional nature of sprint running means that other specific exercises may confer improvements in sprinting performance during other intervals. It is suggested that coaches could incorporate HBS into the warm-up procedure of athletes to improve sprinting performance.

Limited Post-activation Potentiation Effects Provided by the Walking Lunge on Sprint Acceleration: A Preliminary Analysis

“…The strength exercises commonly used have tended to be bilateral, which may provide limitations as to biomechanical specificity [16,17], although the preload intensity can be delivered. For example, parallel back squats performed with 30-70% 1RM were found to potentiate the 10-20 m and 30-40 m intervals of a 40-m sprint after 4 minutes (min) in strength-trained men [16], while loads of 85% [13] and 90% [18] of 1RM improved 40-m sprint time after 4 min in soccer and Division III football players, respectively. When recovery periods were individualized in professional rugby players, Bevan et al [19] found 0-5 m and 0-10 m sprint times were potentiated by 3 back squats performed with 91% of 1RM.…”

“…For example, only Bevan et al [19] illustrated that 10-m sprint performance can be potentiated by a strength exercise. Numerous other studies have illustrated that speed over distances less than 20 m were not potentiated by a strength-based conditioning activity [10,15,16,18,20,21]. Yetter and Moir [16] stated that an exercise such as a back squat may not provide a movement-specific stimulation to the muscles required for sprint acceleration due to the different mechanical demands of acceleration versus maximal velocity sprinting.…”

“…Numerous other studies have illustrated that speed over distances less than 20 m were not potentiated by a strength-based conditioning activity [10,15,16,18,20,21]. Yetter and Moir [16] stated that an exercise such as a back squat may not provide a movement-specific stimulation to the muscles required for sprint acceleration due to the different mechanical demands of acceleration versus maximal velocity sprinting. As sprint acceleration places a greater emphasis on horizontal force as opposed to vertical force [26], a strength exercise that features a horizontal component such as a walking lunge (WL) [25,27] may be better suited to providing a PAP effect.…”

Effect of Bulgarian Split Squat Exercise on 20 Meters Sprint Performance

“…In a study conducted, it is stated that there is a significant difference between the best sprint timing and sprint average values at the protocol performed in the forms of a one-set-five-repetition exercise with %50 of 1RM, a three-repetition exercise with %70 of 1RM, and a five-set-one-repetition exercise with %90 of 1RM (Okuno et al, 2013). Unlike the above studies, Yetter & Moir (2008), determine that the front squat does not increase the sprint performance but the back squat provided faster sprint speeds in 10-20 m and 30-40 m while it does not provide this in 0-10 m and 20-30 m. Besides, these studies do not support our study; it is also different from our study in terms of the participants who are not elite athletes.…”

Post Activation Potentiation in North American High School Football Players

“…We choose the BSQ for two primary reasons. Firstly, the BSQ has been used successfully in prior research as a potentiating exercise for increasing sprint speed [21]. Secondly, the BSQ is a closed chain, full body, multi-joint exercise known for its ability to place "controlled stress on the musculoskeletal system" [22].…”