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.
Further Considerations:
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.
Reference:
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
