Effects of different resistance training volumes on strength and power in team sport athletes
Aim of the Study: To compare the effects of 3 programs (differentiated by volume) on maximum strength and average power in collegiate team sport athletes.
Methods: 32 untrained collegiate athletes (20 male) were split into 4 groups (n=8 each); Low Volume (LV, 1 set per exercise, 3 sets per muscle group), Moderate Volume (MV, 2 sets per exercise, 6 sets per muscle group), High Volume (HV, 3 sets per exercise, 9 sets per muscle group, and a control group. Subjects trained 3 times per week for 6 weeks. 1RM and average power (AP) were tested before and after training in the bench press (BP), squat (SQ) and upright row (UR).
Results: One repetition maximum-BP and 1RM-UR increased significantly in the 3 interventions groups (p < 0.05), whereas only the HV group significantly improved 1RM-SQ (p< 0.01). The MV and HV groups increased AP-BP (p < 0.05), whereas only the LV group improved AP-SQ (p < 0.01). Moderate effect sizes (ES; >0.20 < 0.60) were observed for the 1RM-BP and 1RM-UR in the 3 training groups. High-volume group showed the larger ES for 1RM-BP (0.45), 1RM-UR (0.60), and 1RM-SQ (0.47), whereas the LV produced the higher ES for SQ-AP (0.53)
Conclusion: During the initial adaptation period, a HV RT program seems to be a better strategy for improving strength, whereas during the season, a LV RT could be a reasonable option for maintaining strength and enhancing lower-body AP in team sport athletes.
Untrained individuals likely benefit from the higher volume in part because it provides more practice with the movements. There is a tremendous technical aspect to resistance training, particularly with compound movements. A higher volume of work results in the development of greater motor control, coordination and synchronization.
In Closing, athletes with no resistance training experience will likely benefit from a greater volume of work (i.e., 3 sets vs. 1 set). However, time of year as well as competition and practice schedule should always be considered to ensure adequate recovery time. Reducing volume in-season should be considered for athletes with greater playing time and higher fatigue.
Fernando, N. et al. (2013) Effects of different resistance training volumes on strength and power in team sport athletes. Journal of Strength and Conditioning Research, 27(7): 1832-1840