ECSS Paris 2023: OP-AP29
INTRODUCTION: Cluster set (CS) training, which incorporates intra-set rest intervals, is thought to optimize neuromuscular adaptations by sustaining higher movement velocities compared to traditional sets (TS) (Suchomel et al., 2018). While its acute effects are well-documented, research on the long-term benefits of CS training, especially within periodized programs, is limited (Haff, 2024). Understanding these chronic effects is essential for developing effective, evidence-based training strategies to enhance athletic performance. This study investigated the effects of a 6-week periodized CS training intervention on maximum and speed strength during the free-weight back squat. METHODS: Eighteen trained adults (8 males, 10 females) with at least one year of strength training experience (1RM: females 1.23 ± 0.15; males 1.64 ± 0.30 times body weight) were randomly assigned to CS or TS groups. Both groups completed 12 training sessions over six weeks, with intensities progressively increasing from 70% to 85% 1RM and set repetitions decreasing from 8 to 3. CS sessions included 30-second intra-set rest periods using several variations in CS configurations, while TS sessions used continuous repetitions with 180-seconds inter-set rests. Outcomes measured pre- and post-intervention included dynamic 1RM in the free-weight back squat, maximum isometric strength, and strength endurance. Additionally, countermovement jump (CMJ) height and barbell velocity at 70% 1RM (v70) were assessed during each session. RESULTS: Significant improvements were observed in 1RM strength (CS: +8.5 ± 6.2%; TS: +9.7 ± 3.8%; p < 0.05) and v70 (CS: +11.1 ± 12.6%; TS: +13.9 ± 9.7%; p < 0.05) for both groups. However, there were no significant differences in these improvements between groups, as analyzed by linear mixed-effects models (LMMs). Sex did not significantly influence outcomes, as no group × sex × time interactions were observed (p > 0.05). CMJ height, maximum isometric strength, and strength endurance showed no significant changes or differences between groups (p > 0.05). CONCLUSION: Both CS and TS protocols are equally effective for improving maximal dynamic and speed strength over a 6-week periodized training program. Neither protocol significantly enhanced CMJ height, isometric strength, or strength endurance. Contrary to our hypothesis that CS would optimize neuromuscular adaptations by sustaining higher movement velocities, the findings indicate no significant differences between CS and TS. REFERENCES: Haff, G. G. (2024). Scientific foundations and practical applications of periodization (First edition). Human Kinetics. Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The Importance of Muscular Strength: Training Considerations. Sports Medicine, 48(4), 765–785. https://doi.org/10.1007/s40279-018-0862-z
Read CV Erik HobeinECSS Paris 2023: OP-AP29
INTRODUCTION: Postactivation potentiation (PAP) is a theory that a muscle contraction will increase the intensity of a second contraction that follows. Acute performance increase mostly occurs as a result of a neuro-physiological, i.e. neural stimulus, and creates physiological effects; maximum voluntary muscle contraction amount, muscle contraction speed or faster contracting motor units are activated. PAP mechanism has been studied and used for a long time in the warm-up phase before performance, especially in jumping and explosive branches. However, there is still a need for studies on this subject. The main objective of present study was to investigate immediately and recovery time effects on countermovement jump (CMJ) and reactive strength index (RSI) of cluster-set and traditional-set configuration of vertical jump exercise. METHODS: A total of twenty-seven physically active female and male university students (mean age 19.5±1.6 year, height 174.1±8.9 cm, weight 65.6±10.3 kg and body fat 14.9±6.4 %) participated voluntarily. Subjects were randomly divided into two groups: cluster-set (CS) and traditional-set (TS) groups. Subjects completed the study in 2 testing sessions; 1st is familiarisation and 2nd is experimental sessions. During the familiarisation session, PAR-Q, height, body weight and body fat % were determined. After that, subjects performed CMJ, Drop Jump (DJ), CS: 3 set, rest 2 min/set; 1 set = 5 x 2 rep, rest 15 sec/2 rep or TS: 3 set x 10 rep; 3 min/set rest) protocol, Borg Scale, Total Quality Recovery Scale (TQR). After 24 hours, subjects participated in experimental session and performed warm-up, Pre-test (CMJ and DJ), aforementioned CS / TS, Borg Scale, Test, TQR, Post-test1, TQR and Post-test2, respectively. Artificial intelligence application My Jump 2 was used to calculate Reactive Strength Index and vertical jump distance which evaluated post-activation potentiation of low extremity muscles. Two Way ANOVA repeated measures analysis of variance test, 2 groups (CS and TS) x 4 time (Pre-test, Test, Post-test1 and Post-test2) was used to determine comparisons and differences. Bonferroni test was used for pairwise time and group comparisons. RESULTS: The results showed not statistically significant difference between the changes of CS and TS protocols for CMJ (F = 1.488, η_p^2 = .056) and RSI (F = 2.377, η_p^2 = .087). There are no statistically significant difference of CMJ by time of CS (F = 1.313, η_p^2 = .116). However, there are statistically significant difference of CMJ by time of TS (F = 3.665*, η_p^2 = .196; *Post_3 min vs. Post_6 min). Also, there are not statistically significant difference of RSI by time of both CS (F = 1.115, η_p^2 = .100) and TS (F = 1.672, η_p^2 = .100). CONCLUSION: In conclusion, both CS and TS protocols have similar acute effects on vertical jump exercise-based PAP and recovery. Further research with more complex and larger studies is recommended to confirm and extend these findings.
Read CV MERT ARABACIECSS Paris 2023: OP-AP29
INTRODUCTION: The primary aim of this study was to compare the effects of box jumps and squat jumps on gluteal strength, gluteal hypertrophy, lean muscle mass, bone density, and jump height in healthy college-aged individuals. METHODS: Forty-eight healthy college-aged men and women (18-25 years old) were recruited for this randomized controlled trial from a university setting. Participants were assigned to box jump, squat jump, or control groups. Intervention groups participated in a 12-week plyometric training program (three workouts per week), while the control group was instructed to avoid plyometric activities. Outcome measures were assessed at baseline and week 12 using a handheld dynamometer (HHD) for gluteal strength, a tape measure for gluteal hypertrophy, dual-energy X-ray absorptiometry (DEXA) for lean muscle mass and bone density, and a Vertec device for jump height. RESULTS: Data from thirty-four participants (11 females, 23 males) who completed data collection were used in the study. One-way ANOVAs revealed no significant difference (p = 0.05) between groups of males and females combined. However, females in the box jump group showed increased gluteal girth compared to females in the squat jump and control groups. Paired t-tests revealed significant increases (p = 0.05) in bilateral hip extension strength and jump height for both intervention groups, but not the control group. Further analysis showed sex-specific adaptations, with squat jumps leading to greater jump height increases in males and box jumps leading to greater gluteal hypertrophy in females. All males demonstrated an increase in bilateral hip extension strength. Other measured variables showed no statistically significant changes from baseline. CONCLUSION: Box jump and squat jump interventions both effectively increased hip extension strength and vertical jump height. However, exercise selection may need to be tailored based on sex to optimize training outcomes. These findings provide valuable insights for clinicians and fitness professionals working with college-aged individuals. Incorporating box jumps and squat jumps into rehabilitation or training programs can help improve strength and functional performance. Furthermore, recognizing sex-specific adaptations has the potential to personalize plyometric exercise prescription, leading to more effective training programs and improved outcomes.
Read CV Ronald Michel-LemusECSS Paris 2023: OP-AP29