Retrograde Training: Effects on Lower Body Strength and Power

Area of Science:

• Sports Medicine
• Exercise Physiology
• Biomechanics

Background:

• Backward walking and running on grades (retrograde training) is a closed kinetic chain exercise.
• It is utilized in rehabilitation for patellofemoral pain but lacks longitudinal evidence.
• This study addresses the gap by investigating its effects on athletes.

Purpose of the Study:

• To examine the effects of a 6-week retrograde training program on lower body strength and power.
• To assess improvements in recreational athletes aged 18-50 years.
• To provide longitudinal data supporting retrograde training.

Main Methods:

• Thirty-seven recreational athletes were divided into a retrograde training group (RG, n=19) and a control group (CON, n=18).
• The RG group trained 3 days/week with specific treadmill speeds, grades, and bout durations.
• Pre- and post-training assessments included jump tests, leg press strength, and power output during weighted squat jumps.

Main Results:

• The retrograde training group showed significant improvements in all assessed lower body strength and power tests (P<0.05).
• Effect sizes for relative improvement ranged from moderate to very large (0.77–2.71).
• These findings indicate substantial gains attributable to the training intervention.

Conclusions:

• Retrograde training is an effective method for enhancing lower body strength and power in recreational athletes.
• The study provides the first longitudinal evidence supporting its efficacy.
• This exercise modality can be recommended for athletes seeking performance improvements.