EXAMINATION OF POWER OUTPUT DURING A HIGH-VOLUME POWER-ORIENTED BACK SQUAT PROTOCOL
Garrett M. Hester, Eric C. Conchola, Ryan M. Thiele, Ty B. Palmer, Doug B. Smith, & Jason M. DeFreitas; Oklahoma State University, Stillwater, OK
The majority of research regarding power-oriented training focuses on a low to moderate range of repetitions (e.g., 2-6), where in some instances a higher range is used (e.g., 6-10). However, some researchers suggest ceasing an exercise, irrespective of repetition number, when peak power output (PPO) drops below 90% of the maximum PPO during that set. PURPOSE: The purpose of this study was to investigate peak power output during a high-volume moderate intensity back squat protocol in college-aged males. METHODS: Nineteen resistance-trained men (mean ± SD: age = 22.68 ± 2.98 years, mass = 85.94 ± 10.52 kg, stature = 174.71 ± 8.23 cm, 1 repetition maximum [1-RM] = 149.60 ± 23.35 kg) performed a back squat protocol comprising 5 sets of 16 repetitions at 40% of their 1-RM. The subjects were instructed to follow a 2-sec cadence for the eccentric phase of the back squat, but to perform the concentric phase as explosively as possible while maintaining flat feet. A 2 minute rest interval was allowed between sets. PPO was measured during each repetition with a linear displacement analyzer and the group PPO mean for each repetition was used for analyses. RESULTS: When repetitions 1-16 were averaged together, there were no significant between-set differences, for PPO (P = .581). The highest-repetition for PPO within each set showed minimal decline across the protocol (up to 1.5%). Within each set, PPO only declined 7-10%. CONCLUSION: These findings suggest a high-volume, moderate intensity power-oriented back squat protocol may yield minimal declines in PPO in experienced resistance trained men. Although a non-ballistic stimuli was used in the present study, fitness professionals may consider a protocol of this nature when their objective is maintaining optimal power output levels over longer durations (i.e. 60 seconds, multiple sets).
Hester, GM; Conchola, EC; Thiele, RM; Palmer, TyB; Smith, DB; and DeFreitas, JM
"EXAMINATION OF POWER OUTPUT DURING A HIGH-VOLUME POWER-ORIENTED BACK SQUAT PROTOCOL,"
International Journal of Exercise Science: Conference Proceedings: Vol. 11
, Article 48.
Available at: https://digitalcommons.wku.edu/ijesab/vol11/iss1/48