Low-Velocity Loss Induces Similar Strength Gains to Moderate-Velocity Loss During Resistance Training

• Autores: Carlos Galiano, Fernando Pareja Blanco, Javier Hidalgo de Mora, Eduardo Sáez de Villarreal Sáez
• Localización: Journal of strength and conditioning research: the research journal of the NSCA, ISSN 1064-8011, Vol. 36, Nº. 2, 2022, págs. 340-345
• Idioma: inglés
• Texto completo no disponible (Saber más ...)
• Resumen

  • This study aimed to analyze the effects of 2 velocity-based resistance training (VBT) programs that used the same relative loading but differed in the velocity loss (VL) throughout the set: 5% (VL5) vs. 20% (VL20). Twenty-eight physically active men (age: 23.0 +/- 3.2 years; height: 175.8 +/- 4.7 cm; body mass: 73.8 +/- 10.8 kg) were randomly assigned to 2 groups: VL5 (n = 15) or VL20 (n = 13). Subjects followed a 7-week (14 sessions) VBT program using the squat exercise while repetition velocity was monitored. The following variables were assessed at pretest and posttest: estimated 1-repetition maximum (1RM); average velocity attained for all absolute loads common to pretest and posttest (AV); average velocity for those loads that were moved faster than 1 m[middle dot]s-1 (AV > 1); average velocity for those loads that were moved slower than 1 m[middle dot]s-1 (AV < 1); countermovement jump (CMJ); and 20-m running sprint time (T20). T20 and CMJ height were assessed before each training session to analyze their evolution during the training program. The VL5 group executed only 32.6% of the total repetitions performed by the VL20 group (156.9 +/- 25.0 vs. 480.5 +/- 162.0 rep). Both groups improved significantly (p < 0.01) in all variables analyzed (1RM, AV, AV > 1, AV < 1, CMJ, and T20) from pretest to posttest, with no significant differences between them. Therefore, a low VL (5%) induced similar gains in strength, jump, and sprint performance to a moderate VL of 20%, despite VL5 performing only 32.6% of the repetitions achieved by the VL20 group.