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Updated: Jun 25, 2026

Improving Strength, Power, Muscle Aerobic Capacity, and Glucose Tolerance through Short-term Progressive Strength Training Among Elderly People

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Variable Resistance Training Improves Velocity and Power Output by Reducing Concentric Deceleration in the Back

Yi-Chien Chiang¹, Wei-Cheng Lin¹, Jonathon Weakley^2,3,4,5

¹Graduate Institute of Athletics and Coaching Science, National Taiwan Sport University, Taoyuan, Taiwan.

Journal of Strength and Conditioning Research

|June 23, 2026

Summary

Variable resistance training (VRT) enhances back squat performance by improving concentric velocity and power output. This method effectively reduces the sticking region duration compared to free-weight resistance training (FWT).

Keywords:

accommodating resistance biomechanical analysis elastic band sticking region strength and conditioning

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Area of Science:

Sports Science
Biomechanics
Strength and Conditioning

Background:

Free-weight resistance training (FWT) imposes constant resistance, potentially limiting velocity and power output due to a sticking region.
Variable resistance training (VRT) offers a method to modify resistance throughout the range of motion.

Purpose of the Study:

To compare the effects of FWT versus VRT (15%, 25%, 35%) on back squat kinetics and kinematics during the concentric phase.
To determine if VRT can improve velocity and power output by mitigating the effects of the sticking region.

Main Methods:

Twenty resistance-trained men performed back squats at 90% of their one-repetition maximum under four conditions: FWT and VRT at 15%, 25%, and 35%.
Kinetic and kinematic data were collected using force plates and linear position transducers.
Statistical analysis involved one-way repeated-measures ANOVA with Bonferroni post hoc tests.

Main Results:

No significant differences were observed in peak velocity, peak power, peak force, or mean force between conditions.
Increasing VRT percentages significantly reduced sticking region duration and force at zero velocity.
Mean concentric velocity, velocity at sticking region onset, and mean concentric power increased with higher VRT percentages.

Conclusions:

Variable resistance training (VRT) enhances back squat mean concentric velocity and power output.
VRT is an effective alternative to FWT for improving specific performance characteristics by reducing force at zero velocity and increasing velocity at sticking region onset.