Author(s): MARCO-CONTRERAS, L., GUTIÉRREZ, H., BASCUAS, P.J., COMERAS-CHUECA, C., PAREJA-BLANCO, F., RABAL-PELAY, J., Institution: FUNDACION UNIVERSIDAD SAN JORGE, Country: SPAIN, Abstract-ID: 2135

INTRODUCTION:
Several research have compared the effects of bilateral and unilateral resistance training (BT and UT) on vertical jump (1). However, to the authors’ knowledge, no studies to date have adjusted training intensity daily based on lifting velocity. For this reason, this study aimed to analyze and compare the effects of bilateral versus unilateral squat on vertical jump performance when volume and intensity were matched using velocity-based methods in trained men.
METHODS:
Twenty trained men (mean ± SD; age: 23 ± 5 years; body mass: 72.5 ± 8.0 kg; height: 1.75 ± 0.07 m) were randomly assigned to a bilateral squat group (n = 9) or a unilateral Bulgarian split squat group (n = 11). Both groups completed a 6week velocity based training program using bilateral back squat or Bulgarian split-squat in a guide machine. Training load was prescribed through mean propulsive velocity to ensure similar relative intensity (~60% 1RM) and total volume across groups (288 repetitions). Both groups completed a total of 12 training sessions (2 per week). The bilateral squat group performed 4 sets per session, while the unilateral group performed 2 sets per leg per session. Pre and pos-tintervention assessments included bilateral and unilateral CMJ height, which was quantified using the OptoGait optical measurement system.
RESULTS:
Both training groups significantly improved bilateral and unilateral CMJ height after the intervention (p<0.05). No significant differences were observed between groups in the magnitude of improvement. The mean improvement in CMJ height was +4,2% in the bilateral group and +4,9% in the unilateral group. The mean improvement in unilateral CMJ was 4.6% in the bilateral group and 9.5% in the unilateral group.
CONCLUSION:
When training volume and intensity are equated and controlled via lifting velocity, bilateral and unilateral squat training generate similar enhancements in vertical jump performance. From a practical perspective, coaches may select the squat modality that best aligns with the specific needs and characteristics of their athletes, if training intensity is accurately monitored by lifting velocity metrics.
(1) Liao KF, Nassis GP, Bishop C, Yang W, Bian C, Li YM. Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis. Biol Sport. 2022;39(3):485-497. doi:10.5114/biolsport.2022.107024