Delayed Effects of a Low-Volume, Power-Type Resistance Exercise Session on Explosive Performance.

Area of Science:

• Sports Science
• Exercise Physiology
• Biomechanics

Background:

• Understanding the acute and delayed neuromuscular responses to resistance exercise is crucial for optimizing training protocols in athletes.
• Power-type training, focusing on rate of force development, is vital for sports requiring explosive movements.
• The specific timing of performance enhancement following a low-volume, power-focused session remains an area for detailed investigation.

Purpose of the Study:

• To investigate the delayed effects of a single low-volume, power-type resistance exercise session on various measures of explosive performance.
• To determine the time course of changes in explosive performance metrics up to 48 hours after a power training bout.
• To provide evidence-based recommendations for the optimal scheduling of power-type training relative to competition or high-intensity sessions.

Main Methods:

• Seventeen well-trained male athletes performed a low-volume power-type training session (jump squats at 40% 1RM) and a control condition.
• Explosive performance was assessed at baseline, 24 hours, and 48 hours post-intervention.
• Measures included countermovement jump (CMJ), reactive strength index (RSI), maximal isometric force, and rate of force development (RFD) across different time windows.

Main Results:

• Countermovement jump height improved significantly at both 24 hours (+5.1%) and 48 hours (+3.0%) post-training compared to baseline.
• Reactive strength index showed a significant improvement of 10.7% at 24 hours but not at 48 hours.
• Rate of force development increased across all time windows at 24 hours (9.7–18.3% improvement) and in the 0-100ms window at 48 hours (9.8% improvement).

Conclusions:

• A low-volume, power-type resistance exercise session induces a delayed enhancement in explosive muscle performance.
• The peak benefits for most explosive performance measures, including CMJ and RFD, occur approximately 24 hours after the training session.
• Athletes may benefit from scheduling power-type training sessions approximately one day prior to competition or other demanding training sessions to maximize performance.