The Effects of Different Relative Loads in Weight Training on Acceleration and Acceleration from Flying Starts
Abstract
:1. Introduction
1.1. Factors Determining Sprinting Performance
1.2. Weight Training to Improve Speed
2. Materials and Methods
2.1. Literature Search
2.2. Inclusion and Exclusion Criteria
3. Results
3.1. Maximal Weight Training (85–100% of 1-RM)
3.2. Explosive Weight Training with Moderate Loads (60–85% of 1-RM)
3.3. Explosive Weight Training with Light Loads (30–60% of 1-RM)
3.4. Hypertrophy Training (60–85% of 1-RM)
4. Discussion
4.1. Maximal Weight Training for 10 m
4.2. Explosive Weight Training with Moderate Loads for 10 m
4.3. Explosive Weight Training with Light Loads for 10-m Sprint
4.4. Hypertrophy Training for 10 m
4.5. Weight Training for a Flying Start
4.6. Practical Consequences
5. Conclusions
Author Contributions
Funding
Data Availability Statement
Conflicts of Interest
References
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Reference | Participant/Age (Years) | Level | Weeks/Week Sessions | Intervention (Sets/Reps) (% av 1-RM) | Other Training/Exercises | Percentage Change % | Effect Size (ES) |
---|---|---|---|---|---|---|---|
Abade, et al. [46] | 8 men, 16.56 + 0.56 | Football | 20/1 | Half squats, 3 sets/4–10 RM | General strength training in same session, football | 10 m: 3.23 | 10 m: 0.92 |
Abade, et al. [46] | 8 men, 16.56 + 0.56 | Football | 20/1 | Hip thrust, 3 sets/4–10 RM | General strength training in same session, football | 10 m: 4.35 | 10 m: 2.53 |
Comfort, et al. [47] | 19 men, age not stated | Rugby elite | 8/2 | Squats, midthigh clean pull, Romanian deadlifts, Nordic curls, hang cleans, squat jumps, 4 sets/6 reps 85–90% | Agility, sprint, rugby | 10 m: 7.3 | 10 m: 1.65 |
Hammami, et al. [48] | 17 men, 16.0 ± 0.5 | Football | 8/2 | Half squats, 3 sets/8 reps (70%), 5 sets/4 reps (80%), 4 sets/3 reps (85%), 3 sets/3 reps (90%) | Sprint and jumping training after every set of strength exercise, football | 10 m: 11.68 | 10 m: 2.08 |
Hammami, et al. [49] | 16 men, 16.2 ± 0.6 | Football | 8/2 | Half squats, 3 sets/8 reps (70%), 5 sets/4 reps (80%), 4 sets/6 reps (85%), 3 sets/3 reps (90%) | Football | 10 m: 8.42 | 10 m: 2.74 |
Hammami, et al. [49] | 16 men, 16.0 ± 0.5 | Football | 8/2 | Half squats, 3 sets/8 reps (70%), 5 sets/4 reps (80%), 4 sets/6 reps (85%), 3 sets/3 reps (90%) | Sprint and jumping training after every set of strength exercise, football | 10 m: 7.49 | 10 m: 0.75 |
Hammami, et al. [50] | 19 men, 16.2 ± 0.6 | Football | 8/2 | Half squats, 3 sets/8 reps (70%), 5 sets/4 reps (80%), 4 sets/3 reps (85%), 3 sets/3 reps (90%) | Football | 10 m: 9.90 | 10 m: 2.97 |
Hammami, et al. [51] | 14 women, 16.6 ± 0.3 | Handball | 10/2 | Half squats, leg press, calf extension, 4 sets/6 reps (85%) and isometric half squats 4 sets/8 reps (75%) | Sprint and jumping training after every set of strength exercise, handball | 10 m: 7.85 | 10 m: 3.75 |
Helgerud, et al. [52] | 21 men, 25.0 + 2.9 | Football, elite | 8/2 | Half squats, 4 sets/4 reps (85–90%) | Cardiovascular conditioning, football | 10 m: 3.21 | 10 m: 0.8 |
Jarvis, et al. [53] | 11 women and men, 27.36 ± 3.17 | Collegiate athletes | 8/2 | Hip thrust, 5 sets/5 reps (85%) | 10 m: −3.33 10–20 m: 1.33 | 10 m: −0.24 10–20 m: 0.08 | |
Kostikiadis, et al. [54] | 10 men, 28.9 + 4.2 | Mixed martial arts | 4/2 | Squats, deadlifts, 3–5 sets/2–8 reps (80–95%) | jump squats with 4 sets/8 reps with 30% of 1-RM, rowing, upper body strength exercises, jumping, speed drills, repeated sprints | 10 m: 3.59 | 10 m: 1.27 |
Pedersen, et al. [55] | 19 women, 18.0 + 3.0 | Football | 5/2 | Squats 3–4 sets/4–6 reps (>85%), Nordic hamstring 3 × 6 | Football | 10 m: 0 | 10 m: 0 |
Ronnestad, et al. [56] | 6 men, 22.0 ± 2.5 | Football | 8/2 | Half squats, hip flexion 3–5 sets of 4–6 RM | Football | 10 m: 1.68 30–40 m: 0.85 | 10 m: 1.18 30–40 m: 0.63 |
Ronnestad, et al. [56] | 8 men, 23.0 ± 2.0 | Football | 8/2 | Half squats, hip flexion 3–5 sets of 4–6 RM | Jumping training, football | 10 m: 1.14 30–40 m: 0.85 | 10 m: 1 30–40 m: 0.5 |
Styles, et al. [57] | 17 men, 18.3 ± 1.2 | Football | 6/2 | Squats, Romanian deadlifts, 4 sets/5 reps (85–90%) and 3 sets/3 reps (85–90%) and Nordic lowers (body weight) | Football | 10 m: 2.73 | 10 m: 1 |
Talpey, et al. [58] | 9 men, 21.44 ± 3.54 | Weights training | 9/2, pause week 4 and 5 | Squats, 3–4 sets/3–6 reps of 3–8 RM, jumping squats after squats | 10 m:1.02 15–20 m: 1.54 | 10 m: 0.24 15–20 m: 0.28 | |
Talpey, et al. [58] | 11 men, 20.91 ± 3.59 | Weight training | 9/2, pause week 4 and 5 | Squats, 3–4 sets/3–6 reps of 3–8 RM, jumping squats before squats | 10 m: 2.04 15–20 m: 0 | 10 m: 0.28 15–20 m: 0 | |
Weakley, et al. [59] | 16 men, 21.0 + 1.0 | Rugby | 4/2 | Squats, hex bar deadlift, 3 sets/2–5 reps (85–93%), Nordic curl, glute bridges | Rugby, Squat jumps with 3 sets/3 reps (20%) performed same session, other exercises for core and upper body, sprinting, jumping | 10 m: 4.35 | 10 m: 0.64 |
Weakley, et al. [59] | 12 men, 21.0 + 2.0 | Rugby | 4/2 | Squats, hex bar deadlift 3 × 2–5 85–93% 1 RM, Nordic curl, glute bridges | Rugby, squat jumps with 3 sets/3 reps (20%) performed same session other exercises for core and upper body, sprinting, jumping | 10 m: 2.21 | 10 m: 0.4 |
Wong, et al. [60] | 20 men, 24.6 ± 1.5 | Football, elite | 8/2 | High pull, half, and jump squats, bench press, chin-up 4 sets/6 RM | Cardiovascular conditioning, football | 10 m: 5.82 | 10 m: 5.5 |
Reference | Participant/Age (Years) | Level | Weeks/Week Sessions | Intervention (Sets/Reps) (% av 1-RM) | Other Training/Exercises | Percentage Change % | Effect Size (ES) |
---|---|---|---|---|---|---|---|
Abade, et al. [61] | 10 men, 24.7 + 3.8 | Handball | 12/2 | Half squats, leg press, bench press, 2 sets/6 reps (80%) | Same exercises performed same session with 2 × 8 (30%), Handball | 10 m: 9.14 | 10 m: 0.78 |
Abade, et al. [61] | 10 men, 24.7 + 3.8 | Handball | 12/1 | Half squats, leg press, bench press, 4 sets/6 reps (80%) | Same exercises on a different day with 4 × 8 (30%), Handball | 10 m: 10.81 | 10 m: 1.24 |
Banyard, et al. [62] | 12 men, 25.5 ± 5.0 | Train with weights | 6/3 | Squats, 5 sets/5 reps (20–90%) (avg: 69.2%) | 10 m: 3.68 | 10 m: 0.93 | |
Banyard, et al. [62] | 12 men, 26.2 ± 5.1 | Train with weights | 6/3 | Squats, 5 sets/5 reps (59–85%) (avg: 70.9%) | 10 m: 2.11 | 10 m: 0.4 | |
Cormie, et al. [63] | 8 men, 23.9 ± 4.8 | Relatively untrained | 10/3 | Jumping squats, SE 1: 3 sets/3 reps (90%) SE 2: 3 sets/6 reps (75%) SE 3: 3 sets/4 reps (80%) | 10 m: 0.5 20 m: 0.93 | 10 m: 0.5 20 m: 0.27 | |
Griffiths, et al. [64] | 15 men, 23.0 + 1.0 | Football | 6/2 | Squats, knee extension, knee flexion, hip extension, hip flexion, heel raises 3 sets/performed to RPE10 (80%) | Strength exercises upper body, Football | 10 m: 2.16 | 10 m: 0.38 |
Harris, et al. [65] | 9 men, 21.8 ± 4.0 | Rugby, elite | 7/2 | Jumping squats, 5 sets/5 reps (80%) | Sprint training, rugby | 10 m: 2.73 | 10 m: 1 |
McBride, et al. [66] | 10 men, 21.6 ± 0.8 | Train with weights | 8/2 | Jumping squats, 4 sets (80%) | 10 m: −4.89 | 10 m: −3.53 | |
Mora-Custodio, et al. [67] | 9 women, 22.4 ± 1.9 | Physically active | 12/2 | Squats, 3 sets/4–6 reps (65–80%) | 10 m: 2.42 10–20 m: 0.64 | 10 m: 0.42 10–20 m: 0.07 | |
Pareja-Blanco, et al. [68] | 10 men, 23.3 ± 3.2 | Train with weights | 6/3 | Squats, 3–4 sets/2–8 reps (60–80%) | 10 m: 2.78 | 10 m: 0.77 | |
Paz-Franco, et al. [69] | 12 men, 23.7 + 6.1 | Futsal, elite | 6/2 | Half squats, leg press, hamstring curl, 75% 3 sets/8 reps | Futsal | 10 m:2.36 | 10 m: 0.36 |
Paz-Franco, et al. [69] | 12 men, 23.6 + 5.7 | Futsal, elite | 6/1 | Half squats, leg press, hamstring curl, 75% 3 sets/8 reps | Futsal | 10 m: 2.36 | 10 m: 0.3 |
Sousa, et al. [70] | 9 men, 20.6 + 1.9 | Physically active | 8/2 | Squats, 3 sets/5–8 reps (70–85%) | Sprinting, jumping, aerobic training | 10 m: 3.21 | 10 m: 0.67 |
Sousa, et al. [70] | 9 men, 20.6 + 1.6 | Physically active | 8/2 | Squats, 3 sets/6–8 reps (55–70%) | Sprinting, jumping, aerobic training | 10 m: 1.09 | 10 m: 0.31 |
Sousa, et al. [71] | 10 men, 21.2 + 1.5 | Physically active | 8/2 | Squats, 3 sets/5–8 reps (70–85%) | Sprinting, jumping, aerobic training | 10 m: 3.59 | 10 m: 0.88 |
Sousa, et al. [71] | 10 men, 21.0 + 2.0 | Physically active | 8/2 | Squats, 3 sets/5–8 reps (70–85%) | Sprinting, jumping, aerobic training | 10 m: 4.62 | 10 m: 0.64 |
Sousa, et al. [71] | 10 men, 21.1 + 2.2 | Physically active | 8/2 | Squats, 3 sets/5–8 reps (70–85%) | Sprinting, jumping, aerobic training | 10 m: 2.04 | 10 m: 0.36 |
Zabaloy, et al. [72] | 11 men, 23.73 ± 3.32 | Rugby, elite | 7/2 | Squats, 3–4 sets/3–6 reps (75–85%) and jumping squats | Rugby, sprinting, jumping | 10 m: 1.18 | 10 m: 0.33 |
Zabaloy, et al. [72] | 9 men, 22.00 ± 3.77 | Rugby, elite | 7/2 | Squats, 3–4 sets/3–6 reps (60–75%) and jumping squats | Rugby, Sprinting, jumping | 10 m: 2.99 | 10 m: 0.65 |
Zabaloy, et al. [72] | 8 men, 21.43 ± 2.51 | Rugby, elite | 7/2 | Squats, 3–4 sets/3–6 reps (60–75%) and jumping squats | Rugby, Sprinting, jumping | 10 m: −0.60 | 10 m: −0.13 |
Reference | Participant/Age (Years) | Level | Weeks/Week Sessions | Intervention (Sets/Reps) (% av 1-RM) | Other Training/Exercises | Percentage Change % | Effect Size (ES) |
---|---|---|---|---|---|---|---|
Cormie, et al. [63] | 8 men, 23.9 ± 4.8 | Relatively untrained | 10/1 | Jumping squats, 5 sets/5 reps (30%) | Two other sessions a week of jumping squats 0% of 1-RM | 10 m: 4.62 5–20 m: 2.34 | 10 m: 0.73 5–20 m: 0.63 |
Cormie, et al. [73] | 8 men, no age stated | Trains with weights | 10/1 | Jumping squats, 5 sets/5 reps (30%) | Two other sessions a week of jumping squats 0% of 1-RM | 10 m: 3.85 5–20 m: 0.51 | 10 m: 0.69 5–20: 0.16 |
de Hoyo, et al. [74] | 11 men, 18 ± 1 | Football | 8/2 | Squats, 3–6 sets/6 reps (40–60%) and leg curl | Football | 10 m: −0.60 10–20 m: 1.57 | 10 m: −0.15 10–20 m: 0.5 |
Harris, et al. [65] | 9 men, 21.8 ± 4.0 | Rugby, elite | 7/2 | Jumping squats, 6 sets/10–12 reps optimal resistance (≈26.3%) | Sprint training, rugby | 10 m: 1.61 | 10 m: 0.46 |
Marques, et al. [75] | 11 men, 18.1 + 0.8 | Futsal | 6/2 | Leg press 2–3 sets/5–6 repetitions (45–65%) | Futsal, sprint, cod, jump training | 10 m: 2.15 10–20 m: 0 | 10 m:0.57 10–20 m: 0 |
McBride, et al. [66] | 9 men, 24.2 ± 1.8 | Trains with weights | 8/2 | Jumping squats, 5 sets (30%) | 10 m: 1.57 | 10 m: 0.75 | |
Mora-Custodio, et al. [67] | 10 women, 22.4 ± 1.9 | Physically active | 12/2 | Squats, 3 sets/4–6 reps (40–60%) | 10 m: 2.54 10–20 m: 2.63 | 10 m: 0.62 10–20 m: 0.5 | |
Otero-Esquina, et al. [76] | 12 men, 17.0 ± 1.0 | Football | 7/1 | Squats, 3 sets/4–6 reps (40–50%) and leg curl | Sprint with resistance, jumping, football | 10 m: 0 10–20 m: 0.79 | 10 m: 0 10–20 m: 0.28 |
Otero-Esquina, et al. [76] | 12 men, 17.0 ± 1.0 | Football | 7/2 | Squats, 3 sets/4–6 reps (40–50%) and leg curl | Sprint with resistance, jumping, football | 10 m: 1.17 10–20 m: 1.59 | 10 m: 0.4 10–20 m: 0.44 |
Pareja-Blanco, et al. [77] | 15 men, 21.8 + 1.9 | Sports science students | 8/1 | Squats, 3–4 sets/6–8 reps (40–55%) | 10 m: −1.13 10–20 m: 0 | 10 m: −0.27 10–20 m: 0 | |
Pareja-Blanco, et al. [77] | 18 male, 22.8 + 3.0 | Sports science students | 8/1 | Squats, 3–4 sets/6–8 reps (40–55%) | Sprint with heavy sled towing | 10 m: 1.11 10–20 m: 0.77 | 10 m: 0.19 10–20 m: 0.15 |
Pareja-Blanco, et al. [77] | 18 male, 22.6 + 2.8 | Sports science students | 8/1 | Squats, 3–4 sets/6–8 reps (40–55%) | Sprint with light sled towing | 10 m:0.56 10–20 m:1.55 | 10 m:0.11 10–20 m: 0.31 |
Rodriguez-Rosell, et al. [78] | 14 men, 16.4 ± 0.5 | Football | 6/2 | Squats, 2–3 sets/4–8 reps (45–60%) | Sprinting, jumping, turning/cutting speed, football | 10 m: 2.33 10–20 m: 0 | 10 m: 0.67 10–20 m: 0 |
Rodriguez-Rosell, et al. [79] | 10 men, 24.5 ± 3.4 | Football | 6/2 | Squats, 2–3 sets/4–6 reps (45–60%) | Core exercises, football | 10 m: 2.82 10–20 m: 0.78 | 10 m: 0.71 10–20 m: 0.2 |
Rodriguez-Rosell, et al. [79] | 10 men, 24.5 ± 3.4 | Football | 6/2 | Squats, 2–3 sets/4–6 reps (45–60%) | Sprinting, jumping, turning/cutting speed, football | 10 m: 3.93 10–20 m: 3.13 | 10 m: 0.82 10–20 m: 0.72 |
Sousa, et al. [70] | 8 men, 20.6 + 0.9 | Physically active | 8/2 | Squats, 3 sets/6–8 reps 40–55% | Sprinting, jumping, aerobic training | 10 m: 1.60 | 10 m: 0.3 |
Torres-Torrelo, et al. [80] | 12 men, 23.8 ± 2.4 | Futsal | 6/2 | Squats, 2–3 sets/4–6 reps (45–58%) | Futsal | 10 m: 2.33 10–20 m: 0.79 | 10 m: 0.6 10–20 m: 0.22 |
Torres-Torrelo, et al. [80] | 12 men, 22.9 ± 5.1 | Futsal | 6/2 | Squats, 2–3 sets/4–6 reps (45–58%) | Turning/cutting speed, futsal | 10 m: 1.16 10–20 m: 0 | 10 m: 0.23 10–20 m: 0 |
Yáñez-García, et al. [81] | 11 subjects, 16.5 + 0.5 | Basketball | 6/2 | Squats, 2–3 sets/4–8 reps (45–60%) | Basketball, sprinting, jumping, change of direction | 10 m: 0 10–20 m: 0.76 | 10 m:0 10–20 m: 0.15 |
Zabaloy, et al. [72] | 6 men, 21.5 ± 3.53 | Rugby, elite | 7/2 | Squats 3–6 sets/3–4 reps (40–60%) and Jumping squats | Rugby, sprinting, jumping | 10 m: 2.41 | 10 m: 0.72 |
Reference | Participant/Age (Years) | Level | Weeks/Week Sessions | Intervention (Sets/Reps) (% av 1-RM) | Other Training/Exercises | Percentage Change % | Effect Size (ES) |
---|---|---|---|---|---|---|---|
Brien et al. [82] | 9 women, 24.18 + 6.56 | Basketball | 4/2 | Squats 4 sets/8 reps (65%) | Basketball | 10 m: −2.06 | 10 m: −0.6 |
Contreras, et al. [83] | 14 men, 15.49 ± 1.16 | Rowing | 6/2 | Hip thrust 4 sets/6–12 RM | 10 m: 1.14 | 10 m: 0.27 | |
Contreras, et al. [83] | 14 men, 15.48 ± 0.74 | Rowing | 6/2 | Squats 4 sets/6–12 RM | 10 m: −0.56 | 10 m: −0.1 | |
Griffiths et al. [64] | 15 men, 21.0 + 1.0 | Football | 6/2 | Squats, knee extension, knee flexion, hip extension, hip flexion, heel raises 3 sets/performed to RPE10 (80%) | Strength exercises upper body, Football | 10 m: 2.19 | 10 m: 0.59 |
Harries, et al. [84] | 8 men, 17.0 ± 1.1 | Rugby | 12/2 | Squats, bench press, 4–6 sets/3–10 reps (60–90%) | 10 m: 2.54 | 10 m: 0.41 | |
Harries, et al. [84] | 8 men, 16.8 ± 1.0 | Rugby | 12/2 | Squats, bench press, 4–6 sets/3–10 reps (60–90%) | 10 m: 1.58 | 10 m: 0.89 | |
McGawley, et al. [85] | 9 men, 23 ± 5 | Football | 5/2 | Squats, lunges, cleans and other variants 2–3 sets/5–10 reps (75–90%) | Football, Sprint, jumping and agility before strength training, and one session of explosive exercises | 10 m: 1.12 | 10 m: 0.4 |
McGawley, et al. [85] | 9 men, 23 ± 4 | Football | 5/2 | Squats, lunges, cleans and other variants 2–3 sets/5–10 reps (75–90%) | Football, Sprint, jumping and agility before strength training, and one session of explosive exercises | 10 m: 2.30 | 10 m: 0.63 |
Moir, et al. [86] | 10 men, 18.9 ± 1.7 | Physically active | 8/3 | Squats, bench press, push-press, flys, power cleans, deadlifts, shrugs (week 1–4: 3 sets/12 RM, week 5–8: 3 sets/5 RM) | 10 m: −5.98 10–20 m: 6.57 | 10 m: −0.85 10–20 m: 1.13 | |
Pareja-Blanco, et al. [68] | 11 men, 23.3 ± 3.2 | Train with weights | 6/3 | Squats, 3–4 sets/2–8 reps (60–80%) | 10 m: 1.12 | 10 m: 0.25 | |
Speirs, et al. [87] | 9 men, 18.1 ± 0.5 | Rugby | 5/2 | Single leg squat 4 sets/3–6 reps (75–92%) | Rugby | 10 m: 1.73 | 10 m: 0.41 |
Type of Training Intervention | Mean ± SD Change (%) | Mean ± SD Effect Size |
---|---|---|
10-m sprint times | ||
Maximal weight training interventions (85–100% of 1-RM) | 4.23 ± 3.67 | 1.48 ± 1.32 |
Explosive weight training with moderate load interventions (60–85% of 1-RM) | 2.78 ± 3.22 | 0.33 ± 0.97 |
Explosive weight training with light load interventions (30–60% of 1-RM) | 0.02 ± 1.56 | 0.44 ± 0.35 |
Hypertrophy training interventions (60–85% of 1RM) | 0.47 ± 2.53 | 0.21 ± 0.53 |
Flying 10-m sprint times | ||
Maximal weight training interventions (85–100% of 1-RM) | 0.91 ± 0.59 | 0.30 ± 0.27 |
Explosive weight training with moderate load interventions (60–85% of 1-RM) | 0.78 ± 0.21 | 0.17 ± 0.14 |
Explosive weight training with light load interventions (30–60% of 1-RM) | 1.07 ± 0.98 | 0.27 ± 0.23 |
Hypertrophy training interventions (60–85% of 1RM) | 6.57 ± 0.00 | 1.13 ± 0.00 |
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Fossmo, J.E.; van den Tillaar, R. The Effects of Different Relative Loads in Weight Training on Acceleration and Acceleration from Flying Starts. Sports 2022, 10, 148. https://doi.org/10.3390/sports10100148
Fossmo JE, van den Tillaar R. The Effects of Different Relative Loads in Weight Training on Acceleration and Acceleration from Flying Starts. Sports. 2022; 10(10):148. https://doi.org/10.3390/sports10100148
Chicago/Turabian StyleFossmo, Jøran Ersdal, and Roland van den Tillaar. 2022. "The Effects of Different Relative Loads in Weight Training on Acceleration and Acceleration from Flying Starts" Sports 10, no. 10: 148. https://doi.org/10.3390/sports10100148