Effect of Resistance-Training Programs Differing in Set Configuration on Maximal Strength and Explosive-Action...

Area of Science:

• Sports Science
• Exercise Physiology
• Strength and Conditioning

Background:

• Optimizing resistance training programs is crucial for enhancing athletic performance.
• Different set configurations may influence training adaptations.
• Understanding the impact of traditional versus novel set structures is important for coaches and athletes.

Purpose of the Study:

• To compare the effects of traditional (TRG) versus rest redistribution (RRG) set configurations on upper-body strength and power.
• To evaluate changes in bench press 1-repetition maximum (BP1RM) and bench press throw peak velocity against 30 kg (BPT30).
• To assess the impact on handball throwing velocity.

Main Methods:

• Thirty-five male participants were randomized into TRG, RRG, or control groups.
• Training involved 6 weeks of bench press exercise, 2 sessions/week.
• TRG: 6 sets × 5 reps (3 min rest); RRG: 1 set × 30 reps (31 sec rest); load at 75% 1RM, adjusted for velocity.

Main Results:

• Both TRG and RRG significantly improved BP1RM and BPT30 compared to the control group.
• No significant differences in BP1RM or BPT30 improvements were found between TRG and RRG.
• Handball throwing velocity did not significantly change in any group.

Conclusions:

• Traditional and rest redistribution set configurations yield comparable adaptations in bench press strength and velocity.
• Neither training protocol demonstrated a significant effect on handball throwing velocity.
• These findings suggest flexibility in program design for upper-body strength and power development.