INVESTIGATIONS OF OPTIMAL LOADING DURING RESISTANCE TRAINING

Abstract

Resistance training is widely accepted as a superior method for enhancing muscle size, strength, and athletic performance, making appropriate resistance training prescription a priority for strength coaches and personal trainers. The purpose of the first study was to identify the loads that produced the greatest amount of muscle activity in the vastus lateralis (VL), vastus medialis (VM), rectus femoris (RF), gluteus maximus (GM), semitendinosus (ST), and bicep femoris (BF) muscles in resistance trained females (N = 20). The second study aimed to determine the training load which optimizes peak power (PP) output and peak rate of force development (RFD) in male youth athletes during the hang power clean (N = 16). When examining the muscle activity of the six muscles during the back squat, the most interesting finding was that the GM produced more muscle activity at 80% and 90% of one-repetition maximum (1RM) than at 1RM (ratios of 1.01 and 1.03, respectively) during the ascending phase of the squat. It was also found that the VM produced its greatest amount of muscle activity at 80% of 1RM in both the descending and ascending phase of the squat (ratios of 1.11 and 1.03, respectively). Strength coaches and trainers can use this information to prescribe specific loads to target muscles during the back squat. The second study examined the load which optimizes PP and peak RFD in youth athletes during the hang power clean. It was found that PP was greatest at 80% of 1RM which was significantly greater than 30%, 40%, 50%, and 60% (p < 0.05) of 1RM, but not significantly greater than 70% or 90% of 1RM. Peak RFD was greatest at 70% of 1RM (11663.672 N·Sec-1) which was significantly greater than 30% and 40% (p < 0.05) of 1RM, but not significantly greater than 50%, 60%, 80% or 90% of 1RM. Strength and conditioning practitioners should use this knowledge to prescribe loads to maximize PP and RFD based on the athlete and goal of the training session.