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Lo Turco 2016
Lo Turco 2016
Key words Abstract only jump squats at the optimum power load.
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▶ muscle power
▼ Results revealed that both groups presented sim-
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▶ team sports
It is unknown whether traditional periodization ilar significant (P < 0.05) improvements in squat
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▶ football
of strength-power training involving accumula- one repetition maximum, squat and counter-
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▶ vertical jumps
tion, transformation and realization blocks is movement jump heights and change of direction
training phase, which calls for the development of novel and sim- [21], using sprinting speed as the main outcome. Hence, 23 pro-
pler training practices. This could enable coaches and sports sci- fessional outfield soccer players (9 midfielders, 8 defenders and
entists to properly improve the neuromuscular abilities of their 6 attackers) regularly competing in both state and national
athletes, even in short periods of preparation (usual pre-seasons/ championships were pair-matched using the maximum dynamic
inter-seasons lasting from 3–6 weeks). strength as the criterion and randomly allocated (by tossing a
In this sense, we have shown that non-periodized training using coin) into one of the 2 groups: traditional strength-power perio-
the optimum load for power development (i. e., the load capable dization (TSP: n = 12; age: 23.1 ± 3.2 years; height: 176 cm ± 6.8 cm,
of maximizing the muscle power output [8]) elicits similar and weight: 75.1 ± 6.9 kg) and optimum power load (OPT: n = 11,
strength, power and speed improvements to those observed age: 23.9 ± 4.4 years, height: 177 ± 5.8
cm, and weight:
after traditional periodization training in moderately trained 75.4 ± 5.3 kg). All players had been engaged in regular soccer
participants [25]. In team sports athletes, however, considerably training for at least 10 years and competing at a professional
less information is available. In this regard, training at the opti- level for at least 24 months. Additionally, all players had previ-
mum power zone (half-squats or jump-squats) was able to coun- ous experience of regular strength training (i. e., classic resist-
teract power and speed decrements that commonly occur in the ance training, using moderate/heavy training loads) and, prior to
soccer preseason [23], when players are exposed to tactical and and throughout the study, no musculoskeletal injuries limiting
technical training, which may induce an interference/concur- training participation were registered. Subjects were informed
rent training effect [30, 32, 33]. Importantly, for training at this of the experimental risks and signed an informed consent form
zone, the athletes only have to determine their “optimum range before taking part in the study. The investigation was approved
of loads” (i. e., the load capable of maximizing the muscle power by an institutional review board for the use of human subjects.
output in a given exercise) [8], by measuring the bar velocities The current investigation also adhered to standards of the Inter-
during the movements through the use of portable and cost- national Journal of Sports Medicine described by Harriss and
effective linear position transducers [9, 21, 23, 27]. Conversely, Atkinson [13].
traditional strength periodization is based on different percent-
ages of one-repetition maximum assessments (1-RMs) [4, 10, 40] Experimental procedures
based on a similar study performed with top-level soccer players mum power load determination via assessment of bar-displace-
Monday Tuesday Wednesday Thursday Friday Saturday Table 1 Typical weekly training
program for the soccer players
Morning ST/PT 30’ Rest ST/PT 30’ Rest ST/PT 30’ Rest
during the 6 weeks of interven-
Afternoon TEC/TAC 60’ TEC/TAC 70’ TEC/TAC 80’ TEC/TAC 90’ TEC/TAC 45’ FM 90’ *
tion.
TEC = Technical Training; TAC = Tactical Training; ST/PT = Strength-Power Training (Optimum Load or Traditional Load); FM = Friendly
Match; * In the first 4 weeks of the intervention, players had no matches scheduled, while in the final 2 weeks they played one friendly
match per week on Saturdays
100 12
90
10
80
Number of Repetitions
Percentage of 1-RM
70
8
60
50 6
40
4
30
20
2
10
0 0
1–3 4–6 7–9 10 – 12 13 – 18
Training Sessions
Intensity Volume
(Smart Jump; Fusion Sport, Coopers Plains, Australia) with the Statistical analysis
obtained flight time (t) being used to estimate the height of the Data normality was assessed through visual inspection and the
rise of the body’s center of gravity (h) during the vertical jump Shapiro-Wilk test. A mixed-model for repeated measures was
(i. e., h = gt2/8, where g = 9.81 m · s−2). A given jump was consid- conducted for SJ, CMJ, MPP, 20-m sprint, and COD speed assum-
ered valid for analysis if the take-off and landing positions were ing group (OPL and TPL) and time (pre and post) as the fixed
visually similar. The best attempt was used for data analysis pur- factors and subjects as the random factor. In case of significant
poses. Intraclass correlation coefficients (ICCs) were used to F-values, a Tukey adjustment was used for multiple comparison
indicate the relationship within SJ and CMJ heights. The ICC was purposes. Significance level was set at P < 0.05. Unpaired t-tests
0.97 for the SJ and 0.95 for the CMJ. were used to assess possible between-group differences in pre-
to post-test changes in scores (delta change analysis calculated
Sprinting speed as follows: The statistical software SPSS, version 17.0, was used
Prior to the execution of the speed tests, 4 pairs of photocells for data analysis. Additionally, the Cohen’s d effect size (ES) [6]
(Smart Speed, Fusion Equipment, AUS) were positioned at dis- was calculated as the mean difference between the baseline and
tances of 0, 5, 10 and 20 m along the course. Soccer players follow-up values divided by the standard deviation of the base-
sprinted twice, starting from a standing position 0.3-m behind line values. The magnitudes of the ES were interpreted using the
the starting line. In order to avoid weather influences, all sprint thresholds proposed by Rhea [39] for highly trained subjects, as
tests were performed on an indoor running track. A 5-min rest follows: < 0.25, 0.25–0.50, 0.50–1, and > 1 for trivial, small, mod-
interval was allowed between the 2 attempts and the fastest erate, and large, respectively.
time was retained for the analyses.
3 repetitions of the jump squat at maximal velocity for each SJ (TSP: 13.4 ± 4.7 %, 95 % CI: 7.86–18.77, ES = 2.04, P < 0.0001;
load, starting at 40 % of their body mass (BM). Athletes executed OPL: 13.8 ± 4.2 %, 95 % IC: 8.17–19.21, ES = 2.03, P < 0.0001;
a knee flexion until their thigh was parallel to the ground within-group comparisons) and CMJ (TSP: 11.4 ± 4.3 %, 95 % IC:
(~ 100 ° knee angle) and, after the command, jumped as fast as 4.69–17.99, ES = 1.41, P < 0.0001; OPL: 11.5 ± 4.0 %, 95 % IC: 4.06–
possible without their shoulder losing contact with the bar. A 19.04, ES = 1.53, P < 0.0001; within-group comparisons) were
load of 10 % BM was gradually added in each set until a decrease similarly improved in both groups when comparing PRE and
in mean propulsive power was observed. A 5-min interval was POST values. Similarly to 1-RM data, no interaction effect was
provided between sets. To determine MPP, a previously vali- observed (SJ: P = 0.85; CMJ: P = 0.99) and no differences were
dated linear position transducer [11] (T-Force, Dynamic Meas- detected in delta change scores when comparing the 2 groups
urement System; Ergotech Consulting S.L., Murcia, Spain) was (SJ: P = 0.83; CMJ: P = 0.97) ( ●
▶ Fig. 4).
attached to the Smith machine bar. The bar position data were ▶ Fig. 5 depicts COD speed and 20-m sprint data. Regarding COD
●
sampled at 1 000 Hz using a computer. The finite differentiation speed, within-group comparisons demonstrated similar and sig-
technique was used to calculate bar velocity and acceleration, nificant increases in TSP (6.6 ± 1.8 %, 95 % IC: 4.39–8.50, ES = 2.4,
presenting an associated error of < 0.25 %, while displacement P < 0.0001) and OPL (6.8 ± 2.6 %, 95 % CI: 3.53–10.00, ES = 1.6,
was accurate to ± 0.5 mm [11]. Acceleration of the bar was multi- P < 0.0001). Neither an interaction effect (P = 0.98) nor a between-
plied by the bar mass, determining bar force. Power was calcu- group difference in delta scores (P = 0.83) were observed. 20-m
lated by multiplying bar force by bar velocity [27]. MPP in the JS sprint test data analysis revealed that both groups improved
exercise was calculated following the previously described speed from PRE to POST in all 3 distances, 5 m (TSP: 7.2 ± 3.3 %,
method [22]. We considered the maximum MPP output obtained 95 % IC: 2.0–12.4, ES = 1.2, P < 0.0001; OPL: 8.0 ± 2.1 %, 95 % IC:
in all attempts and the higher value of MPP obtained using a load 1.1–15.0, ES = 1.1, P < 0.0001), 10 m (TSP: 3.3 ± 2.7 %, 95 %
corresponding to 40 % of body mass for data analysis purposes. IC: − 0.2–6.9, ES = 0.8, P = 0.0002; OPL: 7.1 ± 1.5 %, 95 % IC: 3.9–
The ICC value observed for MPP in the jump squat exercise was 10.3, ES = 2.1, P < 0.0001), and 20 m (TSP: 2.3 ± 2.4 %, 95 %
0.94. IC: − 1.8–6.8, ES = 0.5, P = 0.0013; OPL: 5.9 ± 0.9 %, 95 % IC: 1.5–
10.1, ES = 1.2, P < 0.0001). Importantly, although no interaction
Relative change
1-RM Squat (%)
100 10
intervention (POST). * Indicates P < 0.05 for within-
group comparisons. Panel b: Relative change ( %)
50 5 in squat 1-RM.
0 0
PRE POST Optimal Load Traditional Load
Optimal Load Traditional Load
squat jump height (%) training groups. Panel a: Absolute values for squat
15 jump height (cm) at baseline (PRE) and after the
Relative change
40
intervention (POST) and; relative change ( %) in
10 squat jump height. Panel b: Absolute values for
20 countermovement jump height (cm) at baseline
5 (PRE) and after the intervention (POST) and;
relative change ( %) in countermovement jump
0 0 height. * Indicates P < 0.05 for within-group
40 15
10
20
5
0 0
PRE POST Optimal Load Traditional Load
Optimal Load Traditional Load
6
Relative change
10
(m . s – 1)
5
2
0 0
5m 10 m 20 m 5m 10 m 20 m 5m 10 m 20 m
Optimal Load Traditional Load Optimal Load Traditional Load
PRE POST
effects were observed at any distance (all P > 0.05), delta score tant to emphasize that in both these investigations (as well as in
analysis revealed greater increases in speed in OPL when com- the present study) subjects were instructed to move the bar (in
pared with TSP at 10- and 20-m (P = 0.0006 and P = 0.0001, squat and JS exercises) as quickly as possible, thus exerting as
respectively). much force as possible in each and every repetition. Therefore, it
MPP increased in TSP (8.3 ± 4.4 %, 95 % IC: 2.86–13.89, ES = 1.5, appears that neither the temporal distribution of the training
P < 0.0001) and OPL (14.5 ± 3.6 %, 95 % IC: 6.8–22.2, ES = 1.7, loads (from light- to heavy-loads) nor their absolute magnitude
P < 0.0001) after the training period. However, despite no inter- play a crucial role in increasing the maximal strength levels in
action effect (P = 0.13), delta scores were significantly greater in elite team sport athletes with previous experience in strength
OPL than TSP (P = 0.001). Within-group analysis for MPP40 training, at least when the exercises are performed as rapidly as
revealed a significant increase in OPL (13.0 ± 3.5 %, 95 % IC: 2.8– possible. From a mechanical perspective, moving higher
23.2, ES = 1.2, P < 0.0001) but not in TSP (3.0 ± 4.4 %, 95 % amounts of mass implies achieving lower rates of acceleration
IC: − 6.18–11.82, ES = 0.25, P < 0.10). No significant difference during the course of the movement [21]. Actually, it has already
was found in the interaction effect (P = 0.08), however, a signifi- been reported that from 80 % 1-RM onwards, the concentric
cantly greater delta score was observed in OPL when compared phase of a given movement is entirely propulsive (portion of the
with TSP (P < 0.0001) ( ●▶ Fig. 6). concentric phase during which the acceleration is greater than
acceleration due to gravity [i. e., a ≥ − 9.81 ms − 2]) [43], resulting
in a complete absence of a decelerating phase. The absence of
Discussion deceleration only occurs because the resultant acceleration
▼ achieved throughout the whole movement is always very close
This study compared the effects of 2 distinct training programs to zero. Consequently, the force production using these high
(i. e., traditional strength-power periodization [TSP] vs. opti- loads (i. e., > 80 % 1-RM) is almost exclusively dependent on the
mum training load regimen [OPL]) on the neuromuscular abili- magnitude of the scalar variable of the force equation (i. e.,
ties of elite soccer players. The main findings of this study were: mass). Conversely, when lifting light or moderate loads, the sub-
1) both groups presented similar significant improvements in ject can attain higher rates of acceleration, increasing the contri-
800 20
power 40 % Body weight (%)
Mean propulsive power
40 % Body weight (W)
600 15
400 10
200 5
0 0
PRE POST Optimal Load Traditional Load
are in consistent agreement with these findings, which can be after periods of strength-power training under different loading
confirmed by analyzing the specific training responses of each schemes [24–26]. Therefore, it appears that training methods
experimental group. Although both TSP and OPL presented sig- similarly able to improve leg strength qualities in elite athletes
nificant enhancements in muscle power, delta change analysis are also equally effective at transferring these positive adapta-
revealed that OPL demonstrated greater improvements in MPP tions to vertical jumping ability.
scores. More importantly, only OPL reported significant increases In summary, our data suggest that a “strength foundation phase”
in the “light-load zone” (MPP40). Possibly, these superior adap- [14] seems not to be capable of optimizing specific neurome-
tations in muscle power presented by OPL are directly related to chanical adaptations (i. e., muscle power), which theoretically
the kinematic differences between training regimens. In this should occur in subsequent training phases of a traditional peri-
regard, while OPL constantly trained at ~1 m · s − 1 [22], TSP exe- odization regimen of strength-power training. Analyzing the
cuted their exercises at a mean propulsive bar-velocity averag- training outcomes by both TSP and OPL, it seems plausible to
ing 0.75 m · s − 1 throughout the training cycle. Therefore, it challenge the assertion that the accumulation phase found in
appears that the possibility of training at higher velocities traditional periodization is able to elicit the transference of
allowed OPL to enhance its ability to apply greater amounts of maximum strength capacity to the ability to produce force at
force using light and moderate loads. Remarkably, as aforemen- higher velocities. Actually, the inferior adaptations provided by
tioned, in spite of the difference between training velocities the traditional periodization regimen brings into question the
(and, consequently, training intensities), both TSP and OPL pro- effectiveness of the speculative “delayed training effects” [37, 50]
duced significant (and similar) increases in maximum dynamic in boosting neuromuscular responses in soccer players with pre-
strength. Taken together, these data indicate that OPL was capa- vious experience in strength training. In effect, the greater gains
ble of developing strength and power abilities at both ends of in muscle power reported by OPL suggest that the accumulation
the force-velocity curve (i. e., high-force/low-velocity portion phase performed by TSP could have potentially reduced the
and high-velocity/low-force portion). Although these findings increases in MPP and MPP40, possibly due to specific velocity-
have been previously reported in moderately trained subjects related neuromuscular adaptations [21, 29].
[25], this is the first study to extend this knowledge to high-level To conclude, the findings from the present study do not sustain
TSP) to check the variation in maximum muscle strength and its 19 Little T, Williams AG. Specificity of acceleration, maximum speed, and
agility in professional soccer players. J Strength Cond Res 2005; 19:
possible transference to speed-power related variables in each
76–78
specific phase/block of the training period (i. e., whole training 20 Loturco I, Artioli GG, Kobal R, Gil S, Franchini E. Predicting punching
cycle). Further studies are necessary to fully describe and com- acceleration from selected strength and power variables in elite karate
pare the specific neuromuscular adaptations provided by both athletes: a multiple regression analysis. J Strength Cond Res 2014;
28: 1826–1832
these training regimens. 21 Loturco I, Nakamura FY, Kobal R, Gil S, Cal Abad CC, Cuniyochi R, Pereira
LA, Roschel H. Training for power and speed: effects of increasing or
Conflict of interest: The Authors have no conflict of interest to decreasing jump squat velocity in elite young soccer players. J Strength
Cond Res 2015; 29: 2771–2779
declare.
22 Loturco I, Nakamura FY, Tricoli V, Kobal R, Abad CC, Kitamura K,
Ugrinowitsch C, Gil S, Pereira LA, Gonzales-Badillo JJ. Determining the
Affiliations optimum power load in jump squats using the mean propulsive veloc-
1
Sport Science, NAR – Nucleus of High Performance in Sport, São Paulo, ity. PLoS One 2015; 10: e0140102
Brazil 23 Loturco I, Pereira LA, Kobal R, Zanetti V, Gil S, Kitamura K, Abad CC,
2
Departamento de Educação Física, Universidade Estadual de Londrina, Nakamura FY. Half-squat or jump squat training under optimum
Londrina, Brazil power load conditions to counteract power and speed decrements in
3
Department of Physical Education and Sport, University of São Paulo, São Brazilian elite soccer players during the preseason. J Sports Sci 2015;
Paulo, Brazil 33: 1283–1292
4
NAR, Nucleus of High Performance in Sport, São Paulo, Brazil 24 Loturco I, Ugrinowitsch C, Roschel H, Lopes Mellinger A, Gomes F, Tricoli
5
NAR – Nucleus of High Performance in Sport, NAR, São Paulo, Brazil V, Gonzales-Badillo JJ. Distinct temporal organizations of the strength-
6
Sport, University of Sao Paulo School of Physical Education and Sport, Sao and power-training loads produce similar performance improve-
Paulo, Brazil ments. J Strength Cond Res 2013; 27: 188–194
25 Loturco I, Ugrinowitsch C, Roschel H, Tricoli V, Gonzalez-Badillo JJ.
Training at the optimum power zone produces similar performance
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