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A Swimming-Induced Zebrafish Exercise Apparatus for Versatile Training Approaches

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Velocity-Specific Adaptations to Three Widely Used Strength Training Methods.

Glenn Trane¹, Stine Pedersen¹, Håkon André Mehus¹

¹Faculty of Education and Arts, Nord University, Bodø, NORWAY.

Medicine and Science in Sports and Exercise

|December 16, 2024

Summary

Maximal strength training (MST) and hypertrophy training (HT) significantly improved maximal strength and velocity more than explosive strength training (EST). Muscle strength adaptations, not just velocity specificity, drive performance gains across various loads.

Keywords:

BENCH PRESS BENCH PRESS THROW EXPLOSIVE STRENGTH TRAINING (EST)HYPERTROPHY TRAINING (HT)LOAD–VELOCITY (L–V) PROFILE MAXIMAL STRENGTH TRAINING (MST)RATE OF FORCE DEVELOPMENT (RFD)

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Adapted Resistance Training Improves Strength in Eight Weeks in Individuals with Multiple Sclerosis

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Published on: January 29, 2016

Area of Science:

Sports Science
Exercise Physiology
Strength and Conditioning

Background:

Different strength training methods elicit varied adaptations.
Maximal strength training (MST), hypertrophy training (HT), and explosive strength training (EST) are common.
Understanding their specific effects on bench press performance is crucial for program design.

Purpose of the Study:

To compare the effects of MST, HT, and EST on bench press adaptations.
To investigate changes in maximal strength, explosive strength, and muscle hypertrophy.
To determine the influence of training volume and specificity on performance outcomes.

Main Methods:

Sixty-three moderately trained individuals completed 8 weeks of training (MST, HT, EST, or control).
Training protocols varied in repetitions, intensity (percentage of 1RM), and volume.
Assessments included maximal strength (1RM), rate of force development (RFD), and mean propulsive velocity (MPV) across various loads.

Main Results:

MST and HT led to greater increases in 1RM compared to EST and control.
MST and HT also showed significant improvements in RFD and MPV across most loads.
While EST emphasizes velocity, MST and HT were more effective overall for strength and velocity gains.

Conclusions:

MST and HT are superior to EST for enhancing maximal strength and concentric velocity at moderate to high loads.
Velocity specificity in EST did not translate to greater strength or velocity improvements at low loads compared to MST and HT.
Increases in muscle strength are a primary driver of performance improvements across the load-velocity spectrum.