Improved Strength and Recovery After Velocity-Based Training: A Randomized Controlled Trial

Area of Science:

• Sports Science
• Exercise Physiology
• Strength and Conditioning

Background:

• Concurrent training, combining endurance and strength work, is common in athletic preparation.
• Traditional resistance training often uses 1-repetition maximum (1RM) to failure (TRF) to guide intensity.
• Velocity-based training (VBT) offers an alternative intensity monitoring method, such as 10% velocity loss (VL10).

Purpose of the Study:

• To compare the effects of intensity-matched VL10 versus TRF on strength (1RM) and maximal oxygen uptake (V˙O2max) in a concurrent training context.
• To assess the impact of these training methods on athlete recovery and perceived stress.

Main Methods:

• 21 highly trained rowers were randomized to either VL10 or TRF groups.
• Both groups engaged in 8 weeks of concurrent training, including specific rowing and strength sessions (5 exercises, 4 sets, 2 times/week).
• 1RM, V˙O2max, and daily recovery/stress levels were monitored throughout the study.

Main Results:

• VL10 demonstrated significantly greater improvements in 1RM for squat, bench row, and bench press compared to TRF (+18.0% vs. +8.0%).
• No significant differences in V˙O2max were observed between the groups.
• VL10 resulted in significantly better overall recovery and lower overall stress levels post-training.

Conclusions:

• Velocity-based training with 10% velocity loss is a viable and potentially superior method for enhancing strength in highly trained athletes compared to traditional training to failure.
• VL10 may offer benefits in managing training load and improving recovery.
• Further research is recommended to explore VL10's interference effects and optimal implementation in strength endurance sports.