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Effects of a Hypertrophy and a maximal strength training programme on speed, force and power of soccer players
Abstract
OBJECTIVE: Recent studies, have shown a strong relationship between maximal half-squat strength and movement velocity (Wisloff et al, 2004) and suggested that training using heavy weights (>85% 1 RM) may be preferable for soccer players (Hoff and Helgerud, 2002). However, no study has compared this type of training with a program using lower loads commonly used for resistance training in soccer. The purpose of the present study, which had Ethical Committee approval, was to examine the outcomes of two different resistance training programs (half-squat) performed 3 times/week for 6 weeks during the pre-season period. One program was designed to promote muscle hypertrophy (H, 4 sets x 12 reps, with 70% 1RM) and the other aimed to increase maximal strength (S, 4 sets x 5 reps, with 90% 1RM). METHODS: Eighteen male soccer players were divided in two equal groups. The force-velocity characteristics [maximal force at zero pedal speed (Fo) and maximal pedal speed (Vo)] of each player were determined using short maximal sprints on a Monark cycle ergometer against different loads (Arsac et al. 1996). Maximal half squat strength and fieldtest performance was measured before and after training. RESULTS: Maximal squat strength increased significantly more in the S compared to the H group (9.9±1.2% and 17.3±1.9%). Lean leg volume was increased only in the H group (by 4.3±0.8%), but was unchanged in the S group. Fo was increased only in the S group. Improvement in squat strength was correlated with improvement in 10 m sprint time (r=0.67 P<0.01) and vertical jump (r=0.63 P<0.01). DISCUSSION: The increase in maximal strength in the S group, without an increase in lean leg volume would imply that strength was increased due to neural adaptations. Expressing strength gain per unit lean leg volume resulted in a 3 to 5-fold greater increase in strength in the S compared to the H group. These results suggest that resistance training using high loads may be preferable for soccer training.
... However, during the in-season period some trainers employ heavier resistance training programs characterized by low volume and very low frequency, i.e., once per week [15][16][17][18]. Both plyometrics and heavy strength training could improve repeated sprint and endurance performance, muscle power and acceleration, or even running economy [18][19][20][21][22]. High-load resistance training has been shown to be very effective in improving important components of soccer performance such as repeated sprinting ability and running economy [19]. ...
... However, during the in-season period some trainers employ heavier resistance training programs characterized by low volume and very low frequency, i.e., once per week [15][16][17][18]. Both plyometrics and heavy strength training could improve repeated sprint and endurance performance, muscle power and acceleration, or even running economy [18][19][20][21][22]. High-load resistance training has been shown to be very effective in improving important components of soccer performance such as repeated sprinting ability and running economy [19]. ...
This study compared the effects of adding a weekly session of either strength training followed by high-intensity interval training (HIIT) or high load plyometric training followed by small-sided games (SSG) on aerobic fitness, goals scored and conceded, and match results. Twenty-nine players from two youth elite teams competing in an under 19 (U19) first division league took part in the study. Of those, 16 players from one team followed the HIIT program (age: 17.8 ± 0.6 years) and 13 players from the other team trained once a week, following the SSG program (age: 18.0 ± 0.6 years). The training intervention lasted for 11 weeks and was applied once per week. For the HIIT team it included high-load strength training (80–95% of 1 RM) followed by high-intensity intermittent running, whereas for the SSG team (n = 13) it included plyometric exercises followed by SSG. Aerobic fitness was assessed before and after the intervention, while goals scored and conceded, as well as match results during the intervention period, were compared with the 11-week period preceding it. Only the HIIT team improved Yo-Yo IR2 performance (running distance: from 902.5 ± 147.5 to 1092.5 ± 155.8 m, p < 0.001) while there was no change for the SSG group. Moreover, during the 11-week intervention, the HIIT team improved the number of goals scored in the last 30 min of the game compared with the pre-intervention period (0.36 ± 0.50 to 1.27 ± 0.90 per match, p < 0.05) and the scored vs. conceded goals were higher in the second half (1.36 ± 1.03 vs. 0.27 ± 0.47, p < 0.05). No significant differences were found for these parameters in the SSG team. Regarding match result, the HIIT team increased the proportion of wins from 5 wins in 11 matches (or 45%) in the pre-intervention period to 9 wins in 11 matches (or 82%) during the intervention period, while this profile remained unchanged for the SSG team. In conclusion, the present study demonstrated that the HIIT program performed once per week was superior to SSG as it improves aerobic fitness, scored and conceded goals, and match result during the in-season period.
... Both loads were effective in equally improving the vertical jumping ability of the soccer-only group, while 90% squat was the only group to increase their horizontal jumps, and no change was observed in sprints [21]. Another study included half squats performed with 70% or 90% 1-RM with similar improvements in sprinting ability, while greater gains in CODs and jumps were achieved in the 90%-group [22]. Another study reported that in-season RT with a low-to-moderate (50-65% 1-RM) or null external load (0% 1-RM) was effective in improving the jumping height, with greater effects for the former [23]. ...
Citation: Bartolomei, S.; Beato, M.; Coratella, G. Manipulating Resistance Exercise Variables to Improve Jumps, Sprints, and Changes of Direction in Soccer: What We Know and What We Don't Know. J. Funct. Morphol. Abstract: The present review summarizes the effects of manipulating different resistance exercise variables on jumps, sprints, and changes of direction (CODs) in soccer. Regarding jumps, moderate-to-high loads, full range of movement (ROM), non-failure sets, and a moderate training volume are recommended. Different external resistances like constant-load, flywheel, or elastic bands, as well as various movement velocities and select exercises, are equally effective. As for sprints, moderate-to-high loads, constant load or flywheel but not elastic resistances, movements performed at full ROM, non-failure sets, and moderate-to-high training volume might be more effective, while numerous movement velocities and exercises could be chosen. As for CODs, moderate-to-high loads, flywheel more than constant-load resistance, and a moderate-to-high total number of repetitions are recommended, while several movement velocities and exercises could be selected, though ROM needs investigation. The effectiveness of concentric-only vs. eccentric-only training on jumps, sprints, and CODs has not been investigated, while an external focus and inter-set rest > 2 min are theoretically preferable, albeit not proven. Importantly, high movement velocity is not a prerogative of effectiveness, and limited ROM is not associated with sport-specific patterns such as jumps. Practitioners in soccer may manipulate resistance exercise variables depending on the purpose.
... For addressing this, a myriad of training methods has been used to increase the different manifestations of force, with resistance training (RT) being the most conducted in soccer players [8,[45][46][47]. Traditionally, it was indicated that RT involving high relative loads (>70%) and repetitions carried out to or near muscular failure are requisite for achieving substantial gains in maximal strength and improvements in high-speed actions like jumping and sprinting [46,[48][49][50][51][52][53][54]. However, recent evidence involving soccer, futsal, and basketball players across various age groups and competition levels [22,23,[55][56][57][58][59][60] has shown that such training stimuli may not be imperative for performance enhancement. ...
Soccer is an intermittent sport characterized by periods of high intensity interspersed with varying levels of recovery. During the game, soccer players are required to perform numerous determinant actions, such as accelerations, decelerations, pace and directional changes, jumps, and strikes, which demand high levels of strength, speed, endurance , and mobility. This review aims to examine the current scientific evidence on velocity based training (VBT) in order to assess its role in optimizing key actions in soccer players and to provide practical applications for its implementation. A narrative review of the scientific literature was conducted, focusing on velocity-based resistance training and its application in soccer, identifying relevant studies on its effectiveness in improving specific physical capacities and sports performance. Velocity-based resistance training is an effective strategy for enhancing key skills such as linear sprints, vertical jumps, and direction changes. Additionally, this methodology allows for the real-time adjustment of training loads, optimizing outcomes and minimizing muscle fatigue. Velocity-based resistance training represents an innovative and practical tool for soccer coaches and strength and conditioning professionals. Its application can contribute to optimizing physical performance, reducing injury risks, and improving sport-specific capabilities.
... Resistance training (RT) is well established as an integral component of soccer training and as a powerful training stimulus for soccer players' performance improvement [1]. It has been consistently reported that actions critical to winning in soccer are predominantly executed at a high intensity, encompassing sprints, changes of direction, jumps, tackles, and other movement patterns that demand increased lower body strength and power [2]. ...
The objectives of this study were to compare the effects of two in-season velocity loss training methods (VBT) on performance outcomes and to evaluate the effects of velocity-based training compared to traditional resistance training (TRT) on performance outcomes in young elite soccer players. VBT utilized the same relative load but varied in the extent of velocity loss during the set: 15% (VL15%) and 30% (VL30%). Thirty-four players were recruited and randomly distributed into three groups: the VL15% group (n = 12; age = 18.50 ± 0.67 years; stature = 183.41 ± 4.25 cm; body mass = 75.08 ± 5.57 kg), the VL30% group (n = 11; age = 17.91 ± 0.60 years; stature = 181.21 ± 6.56 cm, body mass = 73.58 ± 6.22 kg), and the traditional strength training group TRT (n = 11; age = 18.14 ± 0.74 years; stature = 182.17 ± 5.52 cm; body mass = 74.86 ± 6.68 kg). Alongside regular soccer sessions and matches, the groups underwent a four-week (2 sesions per week) resistance training intervention with back squats involved. Changes in leg strength (SQ1RM), 20 m sprint time (SPR 20 m), countermovement jump height (CMJ), reactive strength index (RSI), and change of direction (COD) from before and after were evaluated using a 3 × 2 ANOVA. While no significant interaction was found for SQ1RM and SPR20, all of the groups showed significant pre to post improvements. Significant interactions were observed for CMJ (F = 38.24, p = 0.000), RSI (F = 8.33; p = 0.001), and change of direction agility test (COD) (F = 3.64; p = 0.038), with a post hoc analysis showing differences between the VL15 (6.0%) and TRT (1.7%) groups (p = 0.034); VL15 (12.2%) and VL30 (3.2%) groups (p = 0.004); VL15 and TRT (0.4%) (p = 0.018); VL15 (2.4%) and VL30 (1.5%) (p = 0.049); and between the VL15 and TRT (0.4%) groups (p = 0.015). Four weeks of VL15% training during the season induced similar strength increases to VL30% and TRT, superior improvements in RSI and COD compared to VL30%, and superior improvements in CMJ, RSI, and COD tests compared to TRT. Thus, incorporating the VL15% training method may be recommended to improve power-related performance metrics in elite young soccer players.
... s entrenamientos contra resistencia de carga máxima, es decir, con un peso cercano al máximo, como ser el 90% del 1RM, provocan aumentos de la fuerza, pero sin hipertrofia significativa. Además, el entrenamiento contra resistencia con alta carga, provoca aumentos de la fuerza y potencia más significativos que el entrenamiento con cargas submáximas (Bogdanis et. al. 2009). ...
- El sistema nervioso se divide estructuralmente en dos partes
- Neuronas aferentes y eferentes
- El Sistema nervioso se divide Funcionalmente en dos partes
- CÉLULAS DEL SISTEMA NERVIOSO
- SISTEMA NERVIOSO AUTÓNOMO
- SISTEMA NERVIOSO CENTRAL
- Médula espinal
- Movimiento Automatizado o Hábito Motor
- SISTEMA NERVIOSO PERIFÉRICO
- RESPUESTAS REFLEJAS
- Reflejo miotático, tendinoso o de estiramiento
- Reflejo miotático inverso o de inhibición autogénica
- SISTEMA PROPIOCEPTIVO
- Sentido Kinestésico
- Entrenamiento propioceptivo
- Lesión articular y propiocepción
- El reflejo miotático en el entrenamiento pliométrico
- Ley de inhibición recíproca o inervación recíproca (Sherrington)
- Facilitación neuromuscular propioceptiva (FNP)
- UNIDAD MOTORA
- Principio del “todo o nada”
- Ley de Henneman o principio de tamaño
- GENERACIÓN Y TRANSMISIÓN DEL IMPULSO NERVIOSO
- Fisiología de la sinapsis química
- ANATOMÍA Y FISIOLOGÍA DE LA MICROESTRUCTURA
MUSCULAR
- Fisiología de la contracción muscular
- Longitud del sarcómero y producción de fuerza
- Insuficiencia Activa
- HIPONATREMIA
- ADAPTACIONES NEUROLÓGICAS AL ENTRENAMIENTO
- Tono muscular
- Pérdida de fuerza
... Resistance training is a form of exercise for the development of strength and size of skeletal muscles. Resistance training produces increased strength, superior movement performance and general fitness, including enhanced function of the respiratory, cardiac and metabolic systems [1][2][3][4]. Other improvements include an increase in muscle mass, strengthening of connective tissue and supportive tissue as well as improvements in posture and physique. ...
Throw-In limits the use of hands in game play. The throw-in can be a valuable weapon in a team's plan of attack. A powerful throw can propel the ball from the touchline to the center of the field, up the sideline, or in front of the goal. The aim of this paper was to examine the effect of resistance training on shoulder strength and arm explosive power of inter collegiate football players. For this study 60 inter collegiate men football players from Coimbatore district were selected using purposive random sampling technique. The age of the subjects ranges between 19-23 years. The pre test was conducted on the selected performance related variables and fter completion of pre test the subjects were randomly assigned into two groups equally so that each group has 30 subjects. The first group was named as the resistance training group (RTG) subjects were treated with Resistance training and the second group was control group did not undergo any specific training other than daily routine. The training period was scheduled for 6 weeks. After 6 weeks of the training period post test was conducted on the dependent variables for both groups. To analyse the treatment effect of pre and post test training 't' ratio was used. The resistance training group (RTG) was significantly improved (P<0.05) the selected performance related variables of shoulder strength and arm explosive power. The experimental group (RTG) was better than the control group. Overall, it was concluded that the effect of resistance training might have been the source of its dominance on the improvement of shoulder strength and arm explosive power of inter collegiate men football players.
... Although several technical tests have been used to discriminate the performance of soccer players [5,6], Ryman-Augustsson et al. [7] recently reported that some physical performances (e.g., sprint velocity, and jump height) are associated with greater soccer professional success. Since these physical features could increase the chances of professional soccer success, several studies recommend maximal strength training to obtain favorable effects on 1RM, sprint, and jumping performance in male football players [8,9]. Thus, the capacity to increase the maximal strength in half squats determines sprint performance and jumping height in high-level football players [10]. ...
It has been suggested that Percutaneous Electrical Nerve Stimulation (PENS) can increase muscle strength. No previous study has investigated changes in performance in semiprofessional soccer players. This study compares the effects of adding two sessions of PENS to a training program versus the single training program over sport performance attributes (e.g., jump height and squat speed) in healthy soccer players. A cluster-randomized controlled trial was conducted on twenty-three semiprofessional soccer players who were randomized into an experimental (PENS + training program) or control (single training program) group. The training program consisted of endurance and strength exercises separated by 15-min recovery period, three times/week. The experimental group received two single sessions of PENS one-week apart. Flight time and vertical jump height during the countermovement jump and squat performance speed were assessed before and after each session, and 30 days after the last session. Male soccer players receiving the PENS intervention before the training session experienced greater increases in the flight time, and therefore, in vertical jump height, after both sessions, but not one month after than those who did not receive the PENS intervention (F = 4.289, p = 0.003, η 2 p: 0.170). Similarly, soccer players receiving the PENS intervention experienced a greater increase in the squat performance speed after the second session, but not after the first session or one month after (F = 7.947, p < 0.001, η 2 p: 0.275). Adding two sessions of ultrasound-guided PENS before a training strength program improves countermovement jump and squat performance speed in soccer players.
The physiological demands of soccer challenge the entire spectrum of the response capacity of the biological systems and fitness requirements of the players. In this review we examined variations and evolutionary trends in body composition, neuromuscular and endurance-related parameters, as well as in game-related physical parameters of professional players. Further, we explore aspects relevant for training monitoring and we reference how different training stimulus and situational variables (e.g., competition exposure) affect the physiological and performance parameters of players. Generally, improvements of small magnitude in non- (non-CMJ) and countermovement-based jumps (CMJBased) and in the sprint acceleration (ACCPhase) and maximal velocity phase (MVPhase) are observed from start of preparation phase (PPS) to beginning of competition phase (BCP). A greater magnitude of increases is observed in physiological and endurance performance measures within this period; moderate magnitude in sub-maximal intensity exercise (velocity at fixed blood lactate concentrations; V2–4mmol/l) and large magnitude in VO2max, maximal aerobic speed (MAS) and intense intermittent exercise performance (IE). In the middle of competition phase (MCP), small (CMJBased and ACCPhase), moderate (non-CMJ; MVPhase; VO2max; sub-maximal exercise) and large (MAS and IE) improvements were observed compared to PPS. In the end of competition period (ECP), CMJBased and MVPhase improve to a small extent with non-CMJ, and ACCPhase, VO2max, MAS, sub-maximal intensity exercise and IE revealing moderate increments compared to PPS. Although less investigated, there are generally observed alterations of trivial magnitude in neuromuscular and endurance-related parameters between in-season assessments; only substantial alterations are examined for IE and sub-maximal exercise performance (decrease and increase of small magnitude, respectively) from BCP to MCP and in VO2max and IE (decrements of small magnitude) from MCP to ECP. Match performance may vary during the season. Although, the variability between studies is clear for TD, VHSR and sprint, all the studies observed substantial increments in HSR between MCP and ECP. Finally, studies examining evolutionary trends by means of exercise and competition performance measures suggests of a heightened importance of neuromuscular factors. In conclusion, during the preseason players “recover” body composition profile and neuromuscular and endurance competitive capacity. Within in-season, and more robustly towards ECP, alterations in neuromuscular performance seem to be force-velocity dependent, and in some cases, physiological determinants and endurance performance may be compromised when considering other in-season moments. Importantly, there is a substantial variability in team responses that can be observed during in-season. Consequently, this informs on the need to both provide a regular training stimulus and adequate monitorization throughout the season.
The aim of this study is to compare the circulation parameters and some motoric adaptations of futsal athletes aged 15-17 and sedentary individuals. For this purpose, an athlete and a sedentary group was formed and a total of 30 volunteers were included in the study. Individuals were included among futsal athletes and individuals who participated in futsal auditions. Saturation, heart rate and blood pressure values were recorded in order to examine the circulation parameters from all individuals. As a result, a high rate of change was not observed in the circulation values of sedentary and futsal athletes. As a result of regular training, an increase in performance was observed on motoric characteristics. It can be concluded that individuals can improve their motoric features and increase their performance by doing sports.
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