The effects of unilateral and bilateral eccentric overload training on hypertrophy, muscle power and COD performance, and its determinants, in team sport players

Abstract

The study aimed to compare the chronic eccentric-overload training effects of unilateral (lateral lunge) vs bilateral (half-squat) using an inertial device, on hypertrophy and physical performance. Twenty-seven young team sports male players performed a 4 sets of 7 repetitions of inertial eccentric overload training, biweekly for 6 weeks, distributed in unilateral lunge group (UG: age: 22.8 ± 2.9 years; body mass: 75.3 ± 8.8 kg; height: 177.3 ± 3.7 cm) and bilateral squat group (BG: age: 22.6 ± 2.7 years; body mass: 79.5 ± 12.8 kg; height: 164.2 ± 7 cm). Lower limb muscle volume, counter movement jump (CMJ), power with both (POWER), dominant (POWERd) and no-dominant leg (POWERnd), change of direction turn of 90° with dominant (COD90d) and no-dominant leg (COD90nd) and 180° (COD180d and COD180nd), and 10m sprint time (T-10m) were measured pre and post-intervention. The UG obtained an increase of adductor major (+11.1%) and vastus medialis (+12.6%) higher than BG. The BG obtained an increase of vastus lateralis (+9.9%) and lateral gastrocnemius (+9.1%) higher than UG. Both groups improved CMJ, POWER, POWERd, POWERnd, COD90 and DEC-COD90, without changes in T-10m. The UG decrease DEC-COD90nd (-21.1%) and BG increase POWER (+38.6%) substantially more than the other group. Six-weeks of unilateral / bilateral EO training induce substantial improvements in lower limbs muscle volume and functional performance, although unilateral training seems to be more effective in improving COD90 performance.

Flywheel squats versus free weight high load squats for improving high velocity movements in football. A randomized controlled trial

“…The equal improvement for both intervention groups in 10-m sprint time and jump height is in line with the latest systematic review assessing the effect of RE in football players [8], and also with previous studies assessing the effect of BFW HL partial squats combined with football sessions [22,34]. Although not always consistent [39], sprint improvements following FW squats is reported previously [40,41], while improvements in jump height following FW RE seem to be a consistent observation [39][40][41].…”

Strength, Jumping, and Change of Direction Speed Asymmetries Are Not Associated With Athletic Performance in Elite Academy Soccer Players

“…After the standardized warm-up, the players performed three bilateral CMJ and three unilateral Abalakov jumps (ABK) with each limb, separated by 45 s of passive recovery (Núñez et al, 2018). During the CMJ, all participants were instructed to place their hands on their hips, which was followed by a vertical jump at maximal effort and landing in a vertical position, with their knees being flexed after landing (Sáez de Villarreal et al, 2015).…”

In-season eccentric-overload training in elite soccer players: Effects on body composition, strength and sprint performance

“…Flywheel inertial devices provide a source of linear resistance from a spinning disc or cone, which can produce a higher overload and activation in the eccentric phase in comparison with traditional free-weights exercises [ 15 ]. As an alternative, or addition, to the more traditional training methods the potential benefits of including inertial eccentric-overload training related to the ability to freely move in the three dimensions for a “more specific” training stimulus [ 16 , 17 ], the improvement of muscle coordination, the adaptations towards a stronger and faster muscle [ 18 , 19 ], a reduction in muscle-injury incidence and severity [ 13 , 14 ] and improvements in strength, linear-sprint speed and change of direction ability [ 20 – 22 ].…”