Concurrent endurance and strength training not to failure optimizes performance gains

Area of Science:

• Sports Science
• Exercise Physiology
• Strength and Conditioning

Background:

• Concurrent training programs integrate resistance and endurance exercise.
• Optimizing resistance training protocols within concurrent training is crucial for performance gains in athletes.
• Understanding the impact of training to failure versus not to failure is key for periodization strategies.

Purpose of the Study:

• To compare the effectiveness of resistance training to failure versus not to failure at moderate and low volumes.
• To assess the impact on upper-body strength, power, and cardiovascular parameters.
• To evaluate these regimens within an 8-week periodized concurrent training scheme for rowers.

Main Methods:

• Forty-three trained male rowers were assigned to four groups: 4 sets to failure (4RF), 4 sets not to failure (4NRF), 2 sets not to failure (2NRF), and a control (C).
• All groups performed identical endurance training.
• One-repetition maximum strength, muscle power output, and rowing performance metrics were measured before and after the 8-week intervention.

Main Results:

• The 4NRF group showed significantly greater improvements in strength (4.6%) and power (6.4%) compared to 4RF and 2NRF groups.
• Rowing performance metrics (W 10 strokes and W 20 min) improved more in the 4NRF and 2NRF groups than the 4RF group.
• No significant differences were observed in changes related to blood lactate concentration (W 4 mmol x L(-1)) across the training groups.

Conclusions:

• An 8-week linear periodized concurrent training program with moderate repetitions not to failure (4NRF) is superior for enhancing strength, muscle power, and rowing performance.
• This approach yields better results than higher volume training to failure in highly trained rowers.
• Resistance training not to failure appears more effective for concurrent training adaptations in experienced athletes.