Effects of a 5-Day Back Squat Overreaching Protocol on Strength Performance, Perceived Recovery and Wellness...

Area of Science:

• Sports Science
• Exercise Physiology
• Strength and Conditioning

Background:

• Investigating the physiological and perceptual responses to planned overreaching (OR) is crucial for optimizing training.
• Understanding the impact of OR on performance metrics and recovery is essential for athletes and coaches.

Purpose of the Study:

• To characterize the performance, perceptual, and wellness responses to a barbell back squat overreaching training protocol.
• To assess the effects of a 5-day squat overreaching (SqOR) protocol followed by a 14-day taper on strength performance and recovery.

Main Methods:

• Eight trained males underwent a 5-day SqOR protocol using 80% of 1-RM with a 40% velocity loss threshold.
• Performance (back squat 1-RM, isometric mid-thigh pull peak force, countermovement jump), perceptual (perceived recovery scale), and wellness (Hooper Wellness Index) were measured.
• Testing occurred at baseline, daily during SqOR, and at intervals during the 14-day taper.

Main Results:

• Back squat 1-RM increased by 4.8-5.2% and isometric mid-thigh pull peak force by 10.3-11.4% post-taper.
• Countermovement jump performance initially decreased but recovered to baseline by day 7 of the taper.
• Perceived recovery and wellness significantly worsened during SqOR, returning to baseline by day 14 and day 2 of the taper, respectively.

Conclusions:

• A short-term period of planned overreaching enhances muscular strength performance.
• The duration of the taper period following overreaching influences the timing of peak strength improvements.
• Athletes may experience significant decrements in perceptual and wellness measures during overreaching phases.