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Effects of Different Ranges of Loads on Physical Performance Using Velocity-Based Resistance Training.
Javier Riscart-López1,2, Juan Sánchez-Valdepeñas3, Fernando Colomina-Clemens3
1Department of Sports and Computer Sciences, Faculty of Sport Sciences, Universidad Pablo de Olavide, 41013 Seville, Spain.
Sports (Basel, Switzerland)
|April 25, 2025
Summary
A wider range of training loads improves overall strength gains, while a narrower range enhances sprinting performance. Coaches can tailor load ranges to optimize adaptations based on competition schedules.
Area of Science:
- Exercise Physiology
- Sports Science
- Biomechanics
Background:
- The optimal range of relative loads (%1RM) for resistance training is not well-defined.
- Understanding load ranges is crucial for maximizing strength and performance adaptations.
- Velocity-based resistance training (VBT) offers a precise method to control and study load ranges.
Purpose of the Study:
- To compare the effects of different relative load ranges (50-85%, 55-75%, 60-70% 1RM) on physical performance.
- To investigate adaptations in strength, velocity, and sprint performance using VBT.
- To determine if specific load ranges yield superior outcomes for different performance metrics.
Main Methods:
- Thirty-eight men participated in an 8-week full squat (SQ) resistance training program using VBT.
- Participants were randomly assigned to three groups with distinct load ranges (R50-85, R55-75, R60-70).
- Training involved similar mean relative intensity (65% 1RM) and total volume (240 repetitions); performance was assessed via 1RM, average velocity (AV), AV > 1 m/s, AV < 1 m/s, countermovement jump (CMJ), and sprint times (T10, T20, T10-20).
Main Results:
- The R50-85 group showed significantly greater gains in average velocity (AV) compared to the R60-70 group.
- All groups improved 1RM, AV, AV > 1, AV < 1, and CMJ height significantly.
- The R60-70 group demonstrated significant improvements in sprint times (T10-20 and T20), which were not observed in the R50-85 group.
Conclusions:
- Different load ranges induce distinct strength and performance adaptations.
- Broader load ranges (e.g., R50-85) promote greater strength gains across the entire load-velocity spectrum.
- Narrower load ranges (e.g., R60-70) may be more beneficial for enhancing high-velocity actions like sprinting.
- Training load range selection should consider the time-related criteria and specific performance goals, such as proximity to competitions.
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