title: Effects of different resistance training volumes on strength and power in team sport athletes.
abstract: The aim of this study was to compare the effects of 3 different volume of resistance training (RT) on maximum strength and average power in college team sport athletes with no previous RT experience. Thirty-two subjects (20 men and 12 women, age = 23.1 ± 1.57 years) were randomly divided into 4 groups: low volume (LV; n = 8), 1 set per exercise and 3 sets per muscle group; moderate volume (MV; n = 8), 2 sets per exercise and 6 sets per muscle group; high volume (HV; n = 8), 3 sets per exercise and 9 sets per muscle group; and a non-RT control group (n = 8). The 3 intervention groups were trained for 6 weeks thrice weekly after a nonperiodized RT program differentiated only by the volume. Before (T1) and after training (T2), 1 repetition maximum (1RM) and maximal average power (AP) produced on the bench press (BP), upright row (UR), and squat (SQ) were assessed by progressive resistance tests. 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). During the initial adaptation period, a HV RT program seems to be a better strategy for improving strength, whereas during the season, an LV RT could be a reasonable option for maintaining strength and enhancing lower-body AP in team sport athletes.
authors.affiliation: Center of Sports Sciences and Human Performances, School of Sciences, University of Greenwich, Greenwich, United Kingdom. f.j.naclerio@gre.ac.uk
authors.forename: Fernando
authors.initials: F
authors.lastname: Naclerio
authors.forename: Avery D
authors.initials: AD
authors.lastname: Faigenbaum
authors.forename: Eneko
authors.initials: E
authors.lastname: Larumbe-Zabala
authors.forename: Txomin
authors.initials: T
authors.lastname: Perez-Bibao
authors.forename: Jie
authors.initials: J
authors.lastname: Kang
authors.forename: Nicholas A
authors.initials: NA
authors.lastname: Ratamess
authors.forename: N T
authors.initials: NT
authors.lastname: Triplett
mesh_terms: D056352:Athletes; D001837:Body Weights and Measures; D005080:Exercise Test; D005260:Female; D006801:Humans; D008297:Male; D053580:Muscle Strength / Q000502:physiology*; D055070:Resistance Training / Q000379:methods*; D012916:Soccer / Q000502:physiology; D054798:Volleyball / Q000502:physiology; D055815:Young Adult