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Muscle Fiber and Performance Changes after Fast Eccentric Complex Training.
Gregory C Bogdanis1, Athanasios Tsoukos1, Lee E Brown1
1School of P.E. and Sport Science, National and Kapodistrian University of Athens, Athens, GREECE.
Medicine and Science in Sports and Exercise
|December 6, 2017
Summary
This 6-week training program significantly boosted muscle power and strength in participants. It enhanced muscle fiber size and rate of force development (RFD) without altering fiber type composition.
Area of Science:
- Exercise Physiology
- Sports Science
- Biomechanics
Background:
- Complex training, combining different exercise modalities, is explored for its potential to enhance athletic performance.
- Understanding the specific effects of fast eccentric and ballistic training is crucial for optimizing power development.
Purpose of the Study:
- To investigate the impact of a short-term, low-volume fast eccentric and ballistic complex training program on key performance indicators.
- To assess changes in muscle power, rate of force development (RFD), muscle fiber composition, and cross-sectional area (CSA).
Main Methods:
- Sixteen male students were divided into a training group (TG) and a control group.
- The TG underwent a 6-week program involving fast eccentric squats, ballistic jump squats, and plyometric jumps twice weekly.
- Training loads were optimized, with eccentric training at 74% ± 7% 1RM and ballistic training at 30% 1RM.
Main Results:
- The training group showed significant increases in half squat 1RM (14.4%) and countermovement jump height (20-36%).
- Peak power output increased by 16-22%, and rate of force development (RFD) improved by 40-107% in the TG.
- Muscle fiber cross-sectional area (CSA) increased across all fiber types (8.3-11.6%) in the TG, with no changes in fiber type percentages.
Conclusions:
- A low-volume complex training program combining fast eccentric and ballistic exercises effectively enhances muscle power, RFD, and maximal strength.
- The training intervention led to muscle hypertrophy (increased CSA) without negatively impacting fast-twitch fiber composition.
- This training approach offers a potent method for improving strength and power performance.
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