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Combined Squat and Light-Load Resisted Sprint Training for Improving Athletic Performance.
Fernando Pareja-Blanco1, José Antonio Asián-Clemente, Eduardo Sáez de Villarreal
1Physical Performance & Athletic Research Center, Pablo de Olavide University, Seville, Spain.
Journal of Strength and Conditioning Research
|April 26, 2019
Summary
Combining squat exercises with light-load resisted sprint training significantly improves athletic performance, including sprint speed, change of direction, and jumping ability. This combined approach offers a potent stimulus for enhancing overall physical capabilities.
Area of Science:
- Sports Science
- Exercise Physiology
- Biomechanics
Background:
- Athletic performance relies on a combination of strength, power, and speed.
- Resisted sprint training is a common method to enhance sprint performance.
- Different loads and training combinations may yield varying results.
Purpose of the Study:
- To compare the effects of five distinct training methods on physical performance.
- To determine the efficacy of combined squat and resisted sprint training protocols.
- To analyze improvements in sprint times, change of direction, jumping, and maximal strength.
Main Methods:
- Ninety-one physically active men were divided into six groups: squat (SQ), light-load sled towing (LST), heavy-load sled towing (HST), SQ + LST, SQ + HST, and a control group.
- Training interventions were conducted once weekly for 8 weeks.
- Performance was assessed via 30-m sprint, change of direction (COD), countermovement jump (CMJ), Abalakov jump (ABK), and estimated 1 repetition maximum (1RM) squat.
Main Results:
- The SQ + LST group demonstrated significant improvements in multiple sprint time intervals (0-30m, 10-20m, 10-30m).
- LST and HST showed improvements in specific sprint distances, while SQ improved 20-30m sprint time.
- COD and CMJ performance increased in HST, SQ + HST, and SQ + LST groups; only SQ + LST improved ABK height. All training groups except control improved 1RM.
Conclusions:
- Combined squat training with light-load resisted sprint (12.5% body mass) is an effective method for enhancing leg strength, jumping, COD, and sprint performance.
- Heavy-load resisted sprint training (80% body mass) combined with squat training did not yield significant sprint improvements.
- Specific training modalities elicit differential adaptations in athletic performance metrics.
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