Short Term High-Repetition Back Squat Protocol Does Not Improve 5-km Run Performance.

Area of Science:

• Sports Science
• Exercise Physiology
• Biomechanics

Background:

• Endurance athletes often seek supplementary training to enhance performance.
• High-intensity interval training (HIIT) principles are explored for improving running economy.
• The efficacy of strength training protocols, like high-repetition squats, on running performance requires investigation.

Purpose of the Study:

• To test if a novel high-repetition, low-resistance back squat protocol enhances 5-km run performance.
• To determine the impact of this squat protocol on substrate oxidation rates during submaximal exercise.
• To evaluate changes in maximal strength (estimated one-repetition max) following the training intervention.

Main Methods:

• Fifteen runners underwent a two-week training program: 3x/week, 3 sets of 15-24 reps at 60% estimated one-repetition max (1RM).
• Performance was assessed via a 5-km timed run before and after the protocol.
• Indirect calorimetry measured substrate oxidation rates at 60% and 70% of maximal heart rate (HRmax).

Main Results:

• Estimated 1RM for back squats significantly increased by 20% (P < 0.001).
• 5-km run times showed no significant change (Pre: 23.9 ± 5.0 min vs. Post: 23.7 ± 4.3 min, P = 0.71).
• No significant alterations in carbohydrate or lipid oxidation rates were observed at either submaximal exercise intensity (P > 0.36).

Conclusions:

• Short-term, high-repetition back squat training does not improve 5-km run performance in trained runners.
• This training protocol does not significantly affect substrate utilization during steady-state submaximal exercise.
• The findings suggest that this specific squat training intervention is not an effective method for enhancing endurance running capacity or metabolic efficiency.