The Effect of Training Protocol Variations during the Squat on ACSA, Power, Jumping and Sprinting Ability

Abstract

The purpose of this investigation was to examine the effect of a 6-8 week training program with three speed pattern squats on various physical performance. Twelve male and six male athletes with varying levels of resistance training experience performed sessions of squats with either Strength type (5RM*5set, 6 male) or Slow type (8-15RM*6set, 6 male) or Speed type (15reps*5set, 8 athletes). Anatomical cross sectional area (ACSA) of Quadriceps, Hamstrings, Adductor muscles, and Gluteus maximus, and some body composition were measured, and a 30 m sprint, Counter movement jump, Rebound drop jump, Muscle power at Cybex were performed before and after training. There were significant increases in ACSA of Quadriceps and Hamstrings for the Slow type training group only. In contrast, the Strength and Speed type training groups significantly increased 30 m sprint and Drop jump performance. And the Strength type training groups also significantly increased in the hip extensor muscles power. This investigation indicates that resistance training with slow movement results cause muscle hypertrophy, but appear to have no significant effect about jumping and running performances. On the other hand, the resistance training with high volume and high speed results in increased movement velocity capabilities and that velocity specific changes were caused by effective use of stretch shortening cycle.