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Effect of Interrepetition Rest Intervals on Weight Training Repetition Power Output

Authors:
Trent W Lawton at High Performance Sport New Zealand
Trent W Lawton
John Cronin at Auckland University of Technology
John Cronin
Rod P Lindsell
Rod P Lindsell
Rod P Lindsell
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Abstract

The purpose of this study was to determine the change in weight training repetition power output as a consequence of interrepetition rest intervals. Twenty-six elite junior male basketball and soccer players performed bench presses using a 6 repetition maximum (6RM) load. The power output for each repetition was recorded using a linear encoder sampling each 10 ms (100 Hz). Subjects were assigned to 1 of 3 intervention groups, differentiated by the arrangement of rest intervals within the 6 repetitions: 6 x 1 repetition with 20-second rest periods between each repetition (Singles); 3 x 2 repetitions with 50 seconds between each pair of repetitions (Doubles); or 2 x 3 repetitions with 100 seconds of rest between each 3 repetitions (Triples). A timer was used to ensure that the rest interval and duration to complete all interrepetition interventions was equated across groups (118 seconds). Significantly (p < 0.05) greater repetition power outputs (25-49%) were observed in the later repetitions (4-6) of the Singles, Doubles, and Triples loading schemes. Significantly greater total power output (21.6-25.1%) was observed for all interrepetition rest interventions when compared to traditional continuous 6RM total power output. No significant between-group differences were found (p = 0.96). We conclude that utilizing interrepetition rest intervals enables greater repetition and total power output in comparison to traditional loading parameters.
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EFFECT OF INTERREPETITION REST INTERVALS ON WEIGHT TRAINING REPETITION POWER ...
Trent W Lawton; John B Cronin; Rod P Lindsell
Journal of Strength and Conditioning Research; Feb 2006; 20, 1; ProQuest Health and Medical Complete
pg. 172
Reproduced with permission of the copyright owner. Further reproduction prohibited without permission.
Reproduced with permission of the copyright owner. Further reproduction prohibited without permission.
Reproduced with permission of the copyright owner. Further reproduction prohibited without permission.
Reproduced with permission of the copyright owner. Further reproduction prohibited without permission.
... El método piramidal en el entrenamiento de la halterofilia se caracteriza por el uso frecuente de la regularidad la configuración tradicional, diseñada para desarrollar la fuerza a través de un incremento controlado de la resistencia (peso) a partir de los porcentajes (%) de una repetición máxima (1RM) y una disminución progresiva del número de repeticiones por serie, mientras se mantiene un tiempo constante de pausa entre series (Tufano et al., 2016). Por su parte, la configuración clúster comparte el control sistemática de la resistencia (%1RM), pero se diferencia por la inclusión de pausas dentro de cada serie (intraserie) (Lawton et al., 2006); es decir, recuperación entre cada repetición (Haff et al., 2008) permitiendo tiempos de recuperación entre 10 a 30 segundos por cada repetición o bloques de repeticiones; estas pausas se ajustan según las pérdidas de velocidad observadas durante la ejecución (Haff et al., 2008;Haff et al., 2003). El principal objetivo del clúster es minimizar los niveles de fatiga muscular acumulados a lo largo de la serie, preservando la mayor velocidad de ejecución posible según lo programado; facilitando el mantenimiento de altos niveles de aplicación de fuerza, traduciéndose en mejoras en el rendimiento neuromuscular (Haff et al., 2003;Pareja-Blanco et al., 2017;Poliquin, 1997). ...
... En contraste, la configuración tradicional incorpora el descanso entre series completas (Haff et al., 2003;Latella et al., 2019;Tufano et al., 2016), lo que también ha demostrado ser eficaz para mejorar la fuerza (Janićijević et al., 2023;Rahimi, 2005;Santana et al., 2024;Schoenfeld et al., 2016). Sin embargo, la evidencia científica respalda la eficacia tanto de las pausas interserie como las pausas intraserie, generando un debate al respecto sobre cual estrategia genera mayores beneficios (Davies et al., 2020;Davies et al., 2021;Lawton et al., 2006). La configuración del protocolo del ejercicio (carga, repeticiones y tiempos de descanso) no solo determina la cantidad de trabajo realizado, sino que también afecta las respuestas hormonales y metabólicas (Kraemer et al., 1990).En un estudio clásico, Folland et al. (2002) compararon el efecto de aplicar la misma carga (73% RM) utilizando diferentes protocolos de descanso: 30 segundos entre series y 30 segundos entre repeticiones. ...
... Este enfoque proporciona información práctica sobre la configuración de la serie en sesiones de entrenamiento, dirigida a entrenadores, atletas y otros interesados en optimizar el desarrollo de esta capacidad en poblaciones entrenadas. Así, la controversia sobre las condiciones óptimas para aplicar cada método de entrenamiento subraya la importancia de seguir investigando, particularmente en el contexto de deportes de fuerza como la halterofilia (Davies et al., 2020;Davies et al., 2021;Lawton et al., 2006). ...
Does the recovery pause between repetitions influence the development of maximumdynamic strength in weightlifting? Empirical evidence of the cluster
Article
Full-text available
  • Apr 2025
Introduction: The set configuration in strength training is key to optimising chronic adaptations. Objective: The study aimed to compare the effects of cluster and traditional set configurations on maximal dynamic strength in young weightlifting. Methodology: A quasi-experimental design with repeated measures was employed. Nine Tier 3 athletes participated in the study (age: 15.4 ± 0.9 years, body mass: 61.4 ± 10.9 kg, height: 163.9 ± 10.4 cm, peak height velocity:-0.41 ± 0.44 years). Participants were assigned to either the experimental group or the control group and underwent a four-week intervention. The experimental group performed the cluster configuration (intraset rest [30 seconds]), while the control group followed the traditional configuration (intraset rest [0 seconds]). Maximal dynamic strength was assessed using the one-repetition maximum in the snatch, back squat, and bench press exercises. Results: A significant interaction was found between time (pretest and posttest) and group (ex-perimental vs. control) in the back squat and bench press (p < 0.05), but not in the snatch (p = 0.227). In the temporal analysis, the cluster group showed significant improvements in both exercises (p < 0.05). The increases in maximum dynamic strength ranged from 7% to 8%; however , these variations did not exceed the minimal detectable change. The effect size associated with the differences was considered large (ES ≥ 0.14). Conclusions: The cluster configuration was more effective than the traditional method in the squat and bench press movements, inducing improvements in maximum dynamic strength in the short term.
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... To achieve a valid test result that can be used to assess development in high-level athletes, it is crucial that the test accurately reflects the performance capacity [16]. In the context of FV profiling, using appropriate inter-repetition rest intervals is crucial for achieving full recovery, which in turn facilitates consistent and optimal performance results [17][18][19]. In the Keiser A420 10-rep test, the inter-repetition rest intervals are pre-determined, ranging from 2 s between the two lightest loads (reps 1 and 2) to 38 s between the two heaviest loads (reps 9 and 10), which diverge from widely accepted recommendations for maximal-effort strength, speed, and power testing [17,[20][21][22]. ...
... In the context of FV profiling, using appropriate inter-repetition rest intervals is crucial for achieving full recovery, which in turn facilitates consistent and optimal performance results [17][18][19]. In the Keiser A420 10-rep test, the inter-repetition rest intervals are pre-determined, ranging from 2 s between the two lightest loads (reps 1 and 2) to 38 s between the two heaviest loads (reps 9 and 10), which diverge from widely accepted recommendations for maximal-effort strength, speed, and power testing [17,[20][21][22]. For one-repetition maximum (1RM) testing, rest intervals of 2 to 5 min are commonly recommended [20,23]. ...
The Impact of Rest Intervals on the Force–Velocity Relationship Obtained During the Keiser’s 10-Repetition Leg Press Test
Article
Full-text available
  • Jan 2025
Background: The Keiser 10-rep leg press test protocol employs short inter-repetition rest intervals (2–38 s), raising concerns as to whether athletes perform optimally. Objectives: The aim of this study was to compare the results of the standard Keiser protocol with an identical protocol modified to include a significantly longer inter-repetition rest intervals and to evaluate whether these effects differed between men and women. Methods: A total of 30 athletes (age 17.1 ± 0.9 years, height 177.8 ± 8.8 cm, and body mass 71.9 ± 11.3 kg) performed three separate tests (total of ~900 repetitions) in a Keiser A420 leg press machine, separated by 4 to 8 days. Test day 1 included a 1RM test followed by a 10-repetition force–velocity test with a standard rest intervals. Test days 2 and 3 involved the same test, with either standard short rest intervals or fixed 3 min inter-repetition rest intervals. Results: Increasing inter-repetition rest intervals significantly improved V0 and Pmax for men and V0 and FVslope for women. The benefits of longer rest were notably more pronounced in men, particularly at light to moderate loads, where standard Keiser rest intervals are short (2–9 s). However, extending rest intervals beyond approximately 30 s, as applied at higher loads, provided no additional advantages. Conclusions: Longer rest intervals improved force–velocity metrics more in men than women, with the effect being most pronounced at light to moderate loads where standard protocols utilize short rest intervals (2–9 s). These findings suggest that women recover faster than men under these conditions. However, extending rest beyond 30 s at higher loads provides no additional benefits and is counterproductive at maximal loads.
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... At present, CT has formed five representative types, namely intra-set rest (IR), inter-repetition rest (IRR), rest-pause (RP), redistribution rest (RR), and equal work-to-rest ratios (EW: R) (Tufano et al., 2017a;Latella et al., 2021). Much research (Tufano et al., 2017a;Hardee et al., 2012;Lawton et al., 2006;Wetmore et al., 2019) has confirmed that CT has a more positive effect on the power output and maintenance of movement speed, especially in acute or short-term effects. On the other hand, there has been extensive discussion in academia regarding the effectiveness of cluster training in enhancing maximum strength. ...
Effectiveness of long-term cluster training and traditional resistance training in enhancing maximum strength in young adults: a systematic review and meta-analysis
Article
Full-text available
  • Apr 2025
Background It is still unclear whether traditional resistance training (TRT) provides the best or optimal stimulation for increasing maximum strength compared to cluster training (CT). Objective This study assessed the long-term impact of cluster training on the augmentation of maximum strength in young adults through the implementation of meta-analysis and further investigation of the factors associated with training duration. Method Literature was searched in Web of Science, Pub Med, EBSCOhost, SPORTDiscus, and Google Scholar. After screening, 21 articles and 49 reports were included. Revman 5.4 was used for literature quality evaluation, heterogeneity testing, and data consolidation. Stata 15.1 was used for drawing forest plots, subgroup analysis, taking sensitivity analysis and meta-regression to explore the sources of heterogeneity, creating a funnel plot to evaluate publication bias, quantifying publication bias, and trimming and filling. The original protocol was prospectively registered at the PROSPERO (CRD42024547097). Result The random effects meta-analysis results showed significant heterogeneity (I² = 70.7%), SMD = 0.10, 95% confidence interval (CI) [-0.14, 0.33], indicating no difference between CT and TRT in general. However, considering training duration, CT was more effective in 4–8 weeks (SMD = 0.24, 95%CI [0.06, 0.42]), while TRT was better in 9–12 weeks (SMD = −1.54, 95%CI [-3.03, −0.05]). Sub-group analysis found that CT had a better effect on people aged 23 and above (SMD = 0.38, 95% CI [0.11, 0.65]), and there was no significant difference in sex and participant type. Conclusion Cluster training (CT) mitigates exercise-induced fatigue more effectively than traditional resistance training (TRT) and enables more efficient maximum strength growth within the initial 8 weeks, however, the converse holds after 9 weeks. For preparation periods of 8 weeks or less, such as a microcycle or a specific stage in block periodization, trainers are advised to adopt CT for enhancing or maintaining maximum strength. This suggests that trainers, when undertaking maximum strength training, whether short-term or long-term, can not only consider CT but also precisely schedule the time-course of resistance training modalities within continuous periodization. Specifically, they can switch to TRT after 8-weeks of CT to achieve more favorable training outcomes. Systematic Review Registration PROSPERO
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... Shorter set configurations were beneficial for better maintaining performance throughout the session. Previous literature has reported that adding intraset rest periods can help maintain performance during an RT session [4,17,29,30]. However, to our knowledge, only one study has combined kinetic and kinematic measurements to examine the effect of cluster set configurations on BP performance [23]. ...
Acute Metabolic Response, Neuromuscular Activity, and Mechanical Performance to Different Set
Article
  • Jul 2024
  • INT J SPORTS MED
The aim of this study was to examine the acute metabolic response, neuromuscular activity, and mechanical performance of different set configurations in bench-press (BP). Twenty-two resistance-trained men performed three resistance exercise protocols consisting of 3 x 12 BP repetitions at 60 % 1RM, with 4 minutes of rest between sets, but with different set configurations: (a) traditional set (TS), without rest within the set; (b) cluster-6 (CS6), with 30-second intraset rest after the sixth repetition in each set; and (c) cluster-2 (CS2), with 30-second intraset rest every two repetitions. Mean propulsive force (MPF), velocity (MPV), power (MPP), and electromyography (EMG) values were recorded for each repetition. Blood lactate, maximal voluntary isometric BP contraction, and dynamic strength in BP were assessed pre- and post-exercise. The CS2 protocol resulted in greater mechanical performance (i. e. MPF, MPV, and MPP) and lower alterations of EMG parameters (i. e. root mean square and median frequency) during the exercise compared to CS6 and TS (TS < CS6 < CS2). The CS2 protocol induced smaller increases in lactate compared to TS and CS6. No significant “protocol x time” interactions were observed for the MVIC (maximal voluntary isometric BP contraction) variables. Introducing short but frequent intraset rest periods alleviates training-induced fatigue assessed by better performance maintenance.
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... Angular velocity data was collected by motion analysis system and torque was calculated from the formula T = r × F, where r = torque arm in meter and F = force in Newton. In addition, force was calculated from the formula F = (m × g) + (m × a), where m = mass in kilograms, g = gravity (9.81 m.s −2 ), and a = acceleration [42,43]. In the end, for easier comparison, all data variables from the PAPE-C, PAPE-E, and PAPE-EC were normalized to NPAPE data. ...
Effect of eccentric and concentric overload bouts as post-activation performance enhancement on knee biomechanics of soccer heading
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Full-text available
Purpose The purpose of the present study is to examine the effect of different post-activation performance enhancement (PAPE) methods during warm-up on the kinematics and kinetics of the knee joint during headings motion in male soccer players. Methods Twenty-eight semi-professional soccer players (height: mean 180.56, ± 7.23 cm; mass: mean 71.35, ± 7.82 kg; age: mean 23.45, ± 2.64 years) were tested as part of their athletic training program. Subjects were divided into four sub-groups during the familiarization session, engaging them in four different PAPE (with concentric (PAPE-C), with eccentric (PAPE-E), and with both phases (PAPE-EC)) protocols in four non-continuous days. Results Findings showed that PAPE as compared to PAPE-C and PAPE-E, caused significant increases in knee angular velocity, knee extension power, and jump height during take-off phases of soccer heading motion. On the other hand, PAPE-E caused significant increases in time duration and deepest knee flexion during landing phase of soccer heading motion as compared to PAPE-EC and PAPE-C. Conclusion In conclusion, different PAP protocols were associated with different positive effects for the heading motion.
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... In our study, there was an increase in performance in both training methods applied in bench press and squat exercises, but there was no difference in performance increase between the two methods. Lawton et al. (2006) performed the bench press exercise in their study with 12 basketball players and 14 football players and classified the athletes as TMG and 3 different CMG groups. In the TMG, there was a decrease in strength with each repetition, but there was no significant difference between CMGs. ...
Cluster Method: Effects on Performance in Handball
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Full-text available
  • Jan 2024
The aim of this study was to examine the effects of six week traditional and cluster training method applied in female handball players on speed, strength and throwing power. 32 handball players participated in this study. 16 athletes were assigned in the Cluster Training Group (CTG), 16 athletes in the Traditional Training Group (TTG). The training continued for six weeks, three days a week, during the preparation period of the annual training program. Both groups practiced leg extension/flexion, pulldown, butterfly, bench press, deep squat. The CTG performed 80% of repetition maximum (1RM), 4 repetitions with a 20-second rest, total of 12 repetitions and 2 sets. The TTG, on the other hand, performed 80% of 1RM, 12 repetitions, 2-3-minute rest between sets, and again 2 sets. At the beginning and end of the training, 10 and 20 m speed, hand grip strength, standing long jump, vertical jump, throwing speed, squat and bench press performance measurements were recorded. A statistically significant difference was found in the performance values within the group (p
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... To the best of our knowledge, this is the first study that has analyzed the effect of including the cluster training methodology on the time course of recovery for physical performance. . These findings are in line with previous research reporting that the cluster methodology allows a higher number of repetitions to be performed, up to failure, with a given load (4,16) and better performance maintenance (i.e., force, velocity, and power) in the set than a set of continuous repetitions with the same number of target repetitions (6,13,22,24,26,39). However, to the best of our knowledge, performing cluster repetitions until a given VL threshold is attained is novel in the literature. ...
Time Course of Recovery From Different Velocity Loss Thresholds and Set Configurations During Full-Squat Training
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  • Nov 2023
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... Compared to traditional RT, CS uses short intra-set or inter-repetition rest periods. [66][67][68] These rest periods can be used between a few repetitions or even between single repetitions, with durations ranging from 15-45 s. 22 From a practical point of view, traditional RT is based on a given number of repetitions performed in a continuous manner, while CS incorporates a short rest period or periods throughout the set. 69 CS has been demonstrated to be an efficacious tool for a wide range of healthy populations, regardless of gender, age, and training experience. ...
Time to consider the potential role of alternative resistance training methods in cancer management?
Article
Full-text available
  • Jun 2023
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... Consequently, during plyometric training, the longer the recovery time, the lower the training density. This variable should also be considered when appraising training intensity, as it could be affected in the actual intensity in terms of power output (Lawton et al., 2006). ...
Methodological considerations for determining the volume and intensity of drop jump training. A systematic, critical and prepositive review
Article
Full-text available
  • Apr 2023
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... The use of different set configurations, with a reorganization of rest intervals, as cluster sets, appears to be a great strategy to help maintain the performance of variables such as force, power, and velocity with less development of fatigue indicators (e.g., perceived effort and jump performance) during the training session [12][13][14][15][16][17][18]. Cluster Sets (CS) are characterized by dividing sets into blocks of fewer repetitions with the addition of short intra-set intervals or the redistribution of intervals between repetitions [19][20][21][22]. The initial premise is that this configuration would provide a better increase in exercise quality with the ability to maintain or improve performance [13] and allow higher loads, leading to greater adaptations for performance [22]. ...
Influence of Cluster Sets on Mechanical and Perceptual Variables in Adolescent Athletes
Article
Full-text available
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Effects of Different Weight Training Exercise/Rest Intervals on Strength, Power, and High Intensity Exercise Endurance
Article
Full-text available
  • Nov 1995
This study investigated the effects of a high volume 5-wk weight training program and different exercise/rest intervals on measures of power, high intensity exercise endurance (HIEE), and maximum strength. Subjects, 33 weight trained men (M age 20.4+/-3.5 yrs), were divided into 3 equal groups. The groups used the same exercises and set-and-repetition scheme. Rest intervals were 3 min for Gp 1, 1.5 min for Gp 2, and 0.5 min for Gp 3. Pre/post changes were analyzed using G x T ANOVA. Peak power, average peak power, and average total work, as measured during 15 five-sec cycle max-efforts rides and the 1-RM squat, increased significantly (N = 33, p < 0.05). The vertical jump and vertical jump power index did not show a statistically significant change. The 1-RM squat increased significantly more in Gp 1 (7%) than in Gp 3 (2%). Data suggest that, except for maximum strength, adaptations, to short-term, high-volume training may not be dependent on the length of rest intervals. (C) 1995 National Strength and Conditioning Association
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Kinematics, kinetics, and muscle activation during explosive upper body movements
Article
Full-text available
  • Feb 1996
The aim of this study was to investigate the kinematics, kinetics, and neural activation of the traditional bench press movement performed explosively and the explosive bench throw in which the barbell was projected from the hands. Seventeen male subjects completed three trials with a bar weight of 45% of the subject's previously determined 1RM. Performance was significantly higher during the throw movement compared to tile press for average velocity, peak velocity, average force, average power, and peak power. Average muscle activity during the concentric phase for pectoralis major, anterior deltoid, triceps brachii, and biceps brachii was higher for the throw condition. It was concluded that performing traditional press movements rapidly with light lends does not create ideal loading conditions for the neuromuscular system with regard to explosive strength production, especially in the final stages of the movement, because ballistic weight loading conditions where the resistance was accelerated throughout the movement resulted in a greater velocity of movement, force output, and EMG activity.
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The Obtuse Nature of Muscular Strength: The Contribution of Rest to its Development and Expression
Article
  • Nov 1991
  • J STRENGTH COND RES
Various resistance activities are used today to increase the force-generating capacity of specific skeletal muscles. Many interdependent factors influence the magnitude of improvement, but great muscular tension during training appears necessary to elicit the desired changes in muscle function. If adequate tension is to be manifested in specific muscles, they must not be excessively fatigued. Consequently, sufficient rest should be provided during and between strength-training sessions in order for recovery to occur. In addition, when other components of motor or physical fitness are concurrently being developed, precautions should be taken so that fatigue does not adversely affect strength development. In many cases, this requires the conduction of strength training and other conditioning activities during dedicated times within a session or at different times of the day. Rest may be categorized as occurring during a training session (intratraining-session rest), between training sessions (intertraining session rest) and just before a performance or test (pre-performance rest). In order to enhance muscular tension during strength training, the phosphagen system should serve as the primary catabolic vehicle for the resynthesis of adenosine triphosphate (ATP). Five or fewer repetitions of each lift should be completed per set, and exercises involving some of the same muscle groups should be separated by about three or four minutes, depending on the trainee’s recovery capacity. Specific guidelines currently are unavailable concerning intertraining-session rest due to methodological dilemmas in experiments designed to test them. The primary problems to be resolved are to identify a physiological marker indicating the point of maximal overcompensation consequent to each training session, and whether training volume should be standardized per session or per week. Evidence relating strength to pre-performance rest is meager at best. However, some preliminary work appears to indicate that 96 hours of rest may enhance strength performance as measured against a constant external load, while 48, 72 and 120 hours of rest appear to have no significant effect on moderately trained men. Although these findings are preliminary, they do seem to coincide with the effects of tapering during training for competitive swimmers.
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Strength and Power Assessment
Article
  • Jun 1995
Athletic strength and power refer to the forces or torques generated during sporting activity. Their assessment can be used for strength diagnosis or talent identification, to monitor the effects of training interventions and to estimate the relative significance of strength and power to particular athletic pursuits. However, strength and power assessment is a difficult task. Reasons for this include: the fledgling status of research within the area, our limited understanding of the mechanisms underpinning strength and power performance and development, and limitations associated with various forms of dynamometry. This article describes a frame work for the collection of data which may ultimately lead to recommendations for the assessment of strength and power in sporting contexts. Such a framework will be evolutionary and depends upon synergistic improvements in our understanding of: the physiological mechanisms underpinning strength and power development; the effect that various training regimens have upon the development of strength and power; and factors influencing the validity and reliability of dynamometry. Currently, isometric, isoinertial and isokinetic dynamometry are employed in assessment. Each form has its supporters and detractors. Basically, proponents and critics of isokinetic and isometric dynamometry emphasise their apparently high external and apparently low internal validity respectively. While the converse applies for isoinertial dynamometry. It appears that all 3 modalities can have acceptable reliability, however this should be established rather than assumed, as the reliability of each can be threatened by a number of considerations (e.g. instruction for isometric tasks, the impact of weight used during weighted jumping tasks, and the effects of gravity and feedback on isokinetic performance). While reliability is a seminal issue in assessment, it is not the only critical issue. Specifically, there has been little research into the correlation between strength and power measures and athletic performance. This work is central to the use of such indices in talent identification. To date, this work has generally been limited to heterogeneous rather than homogeneous groups. More work is required in this area. Furthermore, not all modes of assessment are sensitive or similarly sensitive to various training interventions. This suggests that these modalities are measuring different neuromuscular qualities. How these qualities relate to performance requires more work, and will determine the contexts in which various strength and power assessment modalities and protocols are used. Following are conclusions from the review: (i) it is unlikely that one assessment procedure can be used for a multitude of ends (e.g. talent identification and monitoring the effects of training); (ii) different levels of athlete ability within a given sport may require different assessment regimens; (iii) minor changes in procedure may alter the usefulness of a procedure and (iv) we must be prepared to question assumptions pervading the field which are based upon anecdotal evidence. There are limitations with, and should be delimitations in the use of the various protocols and forms of dynamometry.
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The Effect of Rest Interval Length on Repeated Maximal Bench Presses
Article
  • Feb 1994
This study examined the effect of rest interval length on repeated one-repetition maximum (1-RM) bench press performance. Sixteen male college students (age = 22+/-2 yrs) who were experienced in the bench press exercise volunteered for this investigation. On the first laboratory visit the subjects' 1-RM was determined. The next four test sessions involved performing the 1-RM attempt two times, with the intertrial interval being 1, 3, 5, or 10 min. The results of a Cochran Q test found on significant (p > 0.05) difference in the ability to repeat a successful maximal bench press based on the rest interval lengths tested. These findings are consistent with previous research indicating a rapid return in maximal force production capabilities following a fatiguing task. These results indicate that 1-min rest intervals are sufficient for recovery between maximal strength tests. (C) 1994 National Strength and Conditioning Association
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Effects of Intrasession Rest Interval on Strength Recovery and Reliability During High Intensity Exercise
Article
  • Aug 1998
This study examined the effects of intrasession rest interval on reliability and recovery of isokinetic quadriceps and hamstring strength. Subjects were 15 healthy, college age volunteers with no recent weight training experience and no previous history of injury to the lower extremity. Each subject performed 4 sets of 10 reciprocal, concentric, maximal repetitions on the Biodex System II isokinetic dynamometer at a preset angular velocity of 90[degrees]/sec. They were randomly assigned to either a short (40 sec) or a long (160 sec) rest interval group. Isokinetic values were obtained for peak torque, total work, and average power. Group 1 had a statistically significant (p < 0.05) reduction in quadriceps and hamstring peak torque, total work, and average power. Group 2 had no significant changes in any dependent measure across the 4 sets of exercise. ICC coefficients and SEMs for quadriceps and hamstring peak torque, total work, and average power ranged from 0.98-0.99 (SEM 2.2-4.7%) for Group 2, and 0.78-0.92 (SEM 5.1-7.7%) for Group 1. The findings indicate that a rest: exercise ratio of 2:1 may not be long enough to allow full recovery of isokinetic force capacity between exercise bouts. (C) 1998 National Strength and Conditioning Association
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The role of metabolites in strength training
Article
  • Sep 1995
  • Eur J Appl Physiol Occup Physiol
This study examined the role of high forces versus metabolic cost in the adaptations following strength training. Ten young, healthy male and female subjects trained one leg using concentric (CL) and the other using eccentric (EL) contractions of the quadriceps muscle for 20 weeks. EL used weights which were 35% higher than those used for CL. Isometric strength, and the length: tension and force: velocity relationship of the muscle were measured before and after training. Muscle cross-sectional area (CSA) was measured near the knee and hip using computed tomography. Increases in isometric strength were greater for CL compared to EL, the difference being significant with the knee at 1.57 rad (90) [mean (SD), 43.7 (19.6)% vs 22.9 (9.8)%, respectively; P = 0.01]. Increases in isokinetic strength tended to be larger for EL, although the differences were not significant. Significant increases in CSA occurred near the hip for both EL and CL. These results suggest that metabolic cost, and not high forces alone, are involved in the stimuli for muscle hypertrophy and strength gains following high-resistance training.
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Interaction between concurrent strength & endurance training
Article
  • Feb 1990
To assess the effects of concurrent strength (S) and endurance (E) training on S and E development, one group (4 young men and 4 young women) trained one leg for S and the other leg for S and E (S+E). A second group (4 men, 4 women) trained one leg for E and the other leg for E and S (E+S). E training consisted of five 3-min bouts on a cycle ergometer at a power output corresponding to that requiring 90-100% of oxygen uptake during maximal exercise (VO2 max). S training consisted of six sets of 15-20 repetitions with the heaviest possible weight on a leg press (combined hip and knee extension) weight machine. Training was done 3 days/wk for 22 wk. Needle biopsy samples from vastus lateralis were taken before and after training and were examined for histochemical, biochemical, and ultrastructural adaptations. The nominal S and E training programs were "hybrids", having more similarities as training stimuli than differences; thus S made increases (P less than 0.05) similar to those of S+E in E-related measures of VO2max (S, S+E: 8%, 8%), repetitions with the pretraining maximal single leg press lift [1 repetition maximum (RM)] (27%, 24%), and percent of slow-twitch fibers (15%, 8%); and S made significant, although smaller, increases in repetitions with 80% 1 RM (81%, 152%) and citrate synthase (CS) activity (22%, 51%). Similarly, E increased knee extensor area [computed tomography (CT) scans] as much as E+S (14%, 21%) and made significant, although smaller, increases in leg press 1 RM (20%, 34%) and thigh girth (3.4%, 4.8%). When a presumably stronger stimulus for an adaptation was added to a weaker one, some additive effects occurred (i.e., increases in 1 RM and thigh girth that were greater in E+S than E; increases in CS activity and repetitions with 80% 1 RM that were greater in S+E than S). When a weaker, although effective, stimulus was added to a stronger one, addition generally did not occur. Concurrent S and E training did not interfere with S or E development in comparison to S or E training alone.
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Effect of inter-repetition rest intervals in circuit weight training on PWC170 during arm-kranking exercise
Article
  • Jan 1989
Fifty young male subjects took part in a circuit weight training (CWT) study in which training procedures were manipulated three different ways. One group (E1) exercised by traditional, continuous lifting; another (E2) relaxed 1 sec between repetitions; and a third (E3) relaxed 2 sec between repetitions. The purpose was to determine the influence of interrepetition rest on physical work capacity at 170 beats/min (PWC170), measured during arm-cranking exercise, following 10 wk of high resistance, low repetition CWT. Analysis of covariance revealed that strength gains in the three experimental groups were similar, all being significantly (.05) better than scores of a control group. Both E2 and E3 improved significantly in PWC170 in arm cranking; E1 did not. It was suggested that the characteristic near-constant intramuscular tension in high intensity weight training probably constitutes an important limitation to improvement in cardiovascular function. It was suggested that allowing short rest periods between contractions is more likely to stimulate peripheral adaptations that result in improvements in PWC170.
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