- The subject improved their chest press strength by 19% and endurance by 140% after completing 8 performance-based interval training sessions over 8 weeks using a protocol that involved performing sets of 2 repetitions at a near-maximum weight with 20 seconds of rest between sets. This resulted in larger strength gains than traditional training methods using more sessions and sets performed to failure. The brief rest intervals allowed for a high training volume that stimulated improvements more so than lower volume training with longer rest periods between sets.
Match analysis studies
have also demonstrated that football requires
participants to repeatedly produce maximal or
nearmaximal actions of short durationwith brief
recovery periods [40,45]. For these reasons, foot-
ball training should commonly include physical
exercises aimed to enhance both aerobic fitness
and repeated-sprint ability (RSA).
Match analysis studies
have also demonstrated that football requires
participants to repeatedly produce maximal or
nearmaximal actions of short durationwith brief
recovery periods [40,45]. For these reasons, foot-
ball training should commonly include physical
exercises aimed to enhance both aerobic fitness
and repeated-sprint ability (RSA).
Effects of Harness Running, Sand Running, Weight - Jacket Running and Weight ...IOSR Journals
Abstract: Background: The purpose of the study was to find the effects of Harness Running, Sand Running,
Weight-Jacket Running and Weight training on the performance of Dribbling and kicking among the Burdwan
Distrist School going soccer players.
Method-100 male students from the different schools of the Burdwan distrist were randomly selected as subjects
and there age were 14-18 years served as Harness Running group (HRG), second group served as Sand
Running group (SRG), third group served as Weight-Jacket Running group (WJRG), fourth group served as
Weight training group (WTG) and the fifth group served as Control group (CTG).Ten weeks training were given
for experiment accordingly. The control group was not given any training except of their routine. The selected
subjects were measure of the following soccer skills of Kicking and Dribbling. ANCOVA was calculation for
statistical treatment.
Finding: From the finding implies that the Weight Jacket Group was more effective in decreasing the time taken
and increasing the distance then all other training programs after ten weeks of training on Dribbling and
kicking.
Conclusions: In dribbling Weight Jacket Group showed higher adjusted post-test mean difference with Control
Group in comparison to other three training groups which is 0.8, higher than the critical difference 0.51
required being significant at 0.05 levels.
In kicking Weight Jacket Running Group showed higher adjusted post-test mean difference with Control Group
in comparison to other three training groups which are 2.50, higher than the critical difference 1.60 required
being significant at 0.05 levels.
Keywords: Harness Running, Sand Running, Weight-Jacket Running, Weight training, agility, Dribbling and
kicking
Crimson Publishers: Effect of Strength Training on Physical Variable of Colle...Crimson-ForensicScience
Effect of Strength Training on Physical Variable of College Men Cricket Players by Zahoor Ahmad Bhat* in Forensic Science & Addiction Research
The purpose of the present study was to find out the effect of strength training on Physical Variable of college men cricket players. To achieve the purpose twenty male students (n=20) were randomly selected as subjects and the age were ranged between 18 and 24 years. The selected subjects were randomly assigned into two equal groups such as training group (TG) and control group (CG) for the strengths of fifteen (n=10) each. Experimental training group underwent respective strength training program me for twelve weeks for three days per week and a session on each day. The control group did not involve in any special training apart from their regular activities. The criterion variable arm strength was measured by pull-ups. Analysis of covariance (ANCOVA) was used to analyse the collected data. The results revealed that that the strength training was made significant improvement (p≤0.05) in arm strength of the selected subjects. The level of confidence was fixed at 0.05 in all cases.
This is Dr. Mike Young's presentation from the 2016 Child to Champion Conference on Velocity Based Training. In this lecture, Dr. Young presented the drawbacks of traditional mass-based loading and discussed the potential benefits of using velocity based metrics such as average and peak velocity and power in the training of athletes. Mike also provides insight in to successful use of sport technology to increase compliance and usability.
EFFECTS OF STRENGTH TRAINING ON SQUAT AND SPRINT PERFORMANCE IN SOCCER PLAYERSFernando Farias
We have demonstrated that a simple in-season strength training program resulted in an improvement in maximal back squat performance, which was reflected in improve- ments in short sprint performance, as identified by a decrease in sprint time over 5, 10, and 20 m, in professional soccer players, in line with the hypotheses. Furthermore, the changes in relative 1RM squat strength demonstrate strong associations with the changes in 5 (r = 0.62), 10 (r = 0.78), and 20-m (r = 0.60) sprint performances.
Bompa's Periodization for Sports TrainingJoel Smith
This was a presentation on classical periodization methods for sport training based on Tudor Bompa's methods.
Lecture includes phases of training and various plyometric workouts.
Transfer of strength and power training to sports performance Fernando Farias
The purposes of this review are to identify the factors that contribute to the
transference of strength and power training to sports performance and to pro-
vide resistance-training guidelines. Using sprinting performance as an example,
exercises involving bilateral contractions of the leg muscles resulting in vertical
movement, such as squats and jump squats, have minimal transfer to performance.
However, plyometric training, including unilateral exercises and horizontal
movement of the whole body, elicits signifi cant increases in sprint acceleration
performance, thus highlighting the importance of movement pattern and contrac-
tion velocity specifi city. Relatively large gains in power output in nonspecifi c
movements (intramuscular coordination) can be accompanied by small changes in
sprint performance. Research on neural adaptations to resistance training indicates
that intermuscular coordination is an important component in achieving transfer to
sports skills. Although the specifi city of resistance training is important, general
strength training is potentially useful for the purposes of increasing body mass,
decreasing the risk of soft-tissue injuries, and developing core stability. Hyper-
trophy and general power exercises can enhance sports performance, but optimal
transfer from training also requires a specifi c exercise program.
The Analysis of Plyometric Training Program on University Handball PlayersIOSR Journals
Abstract: The purpose of this study was to find out the efficiency of composed plyometric training program on
beginners Handball players force capabilities in their usual training period. The plyometric training program
was applied during 16 week period where was attended twenty-one 12-19 years old beginners Handball
players. Twelve of them were female and nine male handball players. There were three control tastings. All
subjects participated in following tests: standing long jump, depth leap long jump, medicine ball throws up in
10 seconds; medicine ball overhead throws forward against the wall in 10 seconds, maximal vertical jumps to
the maximal height in 10 seconds, maximal vertical jump height. Testing results statistical analysis has shown
athletes legs and arms speed force reliable improvement. Standing long jump, depth leap long jump and
maximal vertical jump height test results, what has shown legs explosive power, has not shown remarkable
reliable difference (P>0.05) . Medicine ball throws and maximal vertical jumps to the maximal height in 10
seconds, what show speed force improvement, showed reliable difference (P<0.01).
Key words: TRAINING METHOD, LEGS AND ARMS SPEED FORCE TRAINING.
Changes During Passive Recovery In Lower Limbs Tiredness After Strenuous WorkoutIOSR Journals
Abstract: Lower limbs tiredness is a widely accepted indicator for recovery state prediction. The study was
designed and purposed to know the rate and trend of lower limbs tiredness recovery after strenuous workout in
passive state. Ten athletes from LNIPE, Gwalior having almost similar anthropometric measurements,
physiological capacity, chronological age(18-19 year), training age(5-6 year), event(sprinters) etc. residing in
same campus having similar daily routine were selected as participant in this experiment. The experiment was
conducted in a highly controlled environment using sophisticate equipments. Target Heart Rate Zone of the
workout lasting for 20 minutes was 80%-90% of their Maximum Heart Rate. Three readings including pre, post
and 30 minutes post workout was considered for both the two tests (Isometric Leg Strength Test and Sergeant
Jump Test) selected for the purpose. rANOVA was employed separately to derive out meaningful information
from the raw data. In both the tests well controlled workout for 20 minutes resulted in significant increase state
of post workout readings. With passage of time after 30 minutes post passive recovery there was no
improvement in state of tiredness. Thus scope of future research is there in planning out means and methods to
promote lower limbs tiredness recovery during this post recovery period.
Keyword: Isometric Leg Strength Test, Sergeant Jump Test, Recovery, rANOVA
Effects of Harness Running, Sand Running, Weight - Jacket Running and Weight ...IOSR Journals
Abstract: Background: The purpose of the study was to find the effects of Harness Running, Sand Running,
Weight-Jacket Running and Weight training on the performance of Dribbling and kicking among the Burdwan
Distrist School going soccer players.
Method-100 male students from the different schools of the Burdwan distrist were randomly selected as subjects
and there age were 14-18 years served as Harness Running group (HRG), second group served as Sand
Running group (SRG), third group served as Weight-Jacket Running group (WJRG), fourth group served as
Weight training group (WTG) and the fifth group served as Control group (CTG).Ten weeks training were given
for experiment accordingly. The control group was not given any training except of their routine. The selected
subjects were measure of the following soccer skills of Kicking and Dribbling. ANCOVA was calculation for
statistical treatment.
Finding: From the finding implies that the Weight Jacket Group was more effective in decreasing the time taken
and increasing the distance then all other training programs after ten weeks of training on Dribbling and
kicking.
Conclusions: In dribbling Weight Jacket Group showed higher adjusted post-test mean difference with Control
Group in comparison to other three training groups which is 0.8, higher than the critical difference 0.51
required being significant at 0.05 levels.
In kicking Weight Jacket Running Group showed higher adjusted post-test mean difference with Control Group
in comparison to other three training groups which are 2.50, higher than the critical difference 1.60 required
being significant at 0.05 levels.
Keywords: Harness Running, Sand Running, Weight-Jacket Running, Weight training, agility, Dribbling and
kicking
Crimson Publishers: Effect of Strength Training on Physical Variable of Colle...Crimson-ForensicScience
Effect of Strength Training on Physical Variable of College Men Cricket Players by Zahoor Ahmad Bhat* in Forensic Science & Addiction Research
The purpose of the present study was to find out the effect of strength training on Physical Variable of college men cricket players. To achieve the purpose twenty male students (n=20) were randomly selected as subjects and the age were ranged between 18 and 24 years. The selected subjects were randomly assigned into two equal groups such as training group (TG) and control group (CG) for the strengths of fifteen (n=10) each. Experimental training group underwent respective strength training program me for twelve weeks for three days per week and a session on each day. The control group did not involve in any special training apart from their regular activities. The criterion variable arm strength was measured by pull-ups. Analysis of covariance (ANCOVA) was used to analyse the collected data. The results revealed that that the strength training was made significant improvement (p≤0.05) in arm strength of the selected subjects. The level of confidence was fixed at 0.05 in all cases.
This is Dr. Mike Young's presentation from the 2016 Child to Champion Conference on Velocity Based Training. In this lecture, Dr. Young presented the drawbacks of traditional mass-based loading and discussed the potential benefits of using velocity based metrics such as average and peak velocity and power in the training of athletes. Mike also provides insight in to successful use of sport technology to increase compliance and usability.
EFFECTS OF STRENGTH TRAINING ON SQUAT AND SPRINT PERFORMANCE IN SOCCER PLAYERSFernando Farias
We have demonstrated that a simple in-season strength training program resulted in an improvement in maximal back squat performance, which was reflected in improve- ments in short sprint performance, as identified by a decrease in sprint time over 5, 10, and 20 m, in professional soccer players, in line with the hypotheses. Furthermore, the changes in relative 1RM squat strength demonstrate strong associations with the changes in 5 (r = 0.62), 10 (r = 0.78), and 20-m (r = 0.60) sprint performances.
Bompa's Periodization for Sports TrainingJoel Smith
This was a presentation on classical periodization methods for sport training based on Tudor Bompa's methods.
Lecture includes phases of training and various plyometric workouts.
Transfer of strength and power training to sports performance Fernando Farias
The purposes of this review are to identify the factors that contribute to the
transference of strength and power training to sports performance and to pro-
vide resistance-training guidelines. Using sprinting performance as an example,
exercises involving bilateral contractions of the leg muscles resulting in vertical
movement, such as squats and jump squats, have minimal transfer to performance.
However, plyometric training, including unilateral exercises and horizontal
movement of the whole body, elicits signifi cant increases in sprint acceleration
performance, thus highlighting the importance of movement pattern and contrac-
tion velocity specifi city. Relatively large gains in power output in nonspecifi c
movements (intramuscular coordination) can be accompanied by small changes in
sprint performance. Research on neural adaptations to resistance training indicates
that intermuscular coordination is an important component in achieving transfer to
sports skills. Although the specifi city of resistance training is important, general
strength training is potentially useful for the purposes of increasing body mass,
decreasing the risk of soft-tissue injuries, and developing core stability. Hyper-
trophy and general power exercises can enhance sports performance, but optimal
transfer from training also requires a specifi c exercise program.
The Analysis of Plyometric Training Program on University Handball PlayersIOSR Journals
Abstract: The purpose of this study was to find out the efficiency of composed plyometric training program on
beginners Handball players force capabilities in their usual training period. The plyometric training program
was applied during 16 week period where was attended twenty-one 12-19 years old beginners Handball
players. Twelve of them were female and nine male handball players. There were three control tastings. All
subjects participated in following tests: standing long jump, depth leap long jump, medicine ball throws up in
10 seconds; medicine ball overhead throws forward against the wall in 10 seconds, maximal vertical jumps to
the maximal height in 10 seconds, maximal vertical jump height. Testing results statistical analysis has shown
athletes legs and arms speed force reliable improvement. Standing long jump, depth leap long jump and
maximal vertical jump height test results, what has shown legs explosive power, has not shown remarkable
reliable difference (P>0.05) . Medicine ball throws and maximal vertical jumps to the maximal height in 10
seconds, what show speed force improvement, showed reliable difference (P<0.01).
Key words: TRAINING METHOD, LEGS AND ARMS SPEED FORCE TRAINING.
Changes During Passive Recovery In Lower Limbs Tiredness After Strenuous WorkoutIOSR Journals
Abstract: Lower limbs tiredness is a widely accepted indicator for recovery state prediction. The study was
designed and purposed to know the rate and trend of lower limbs tiredness recovery after strenuous workout in
passive state. Ten athletes from LNIPE, Gwalior having almost similar anthropometric measurements,
physiological capacity, chronological age(18-19 year), training age(5-6 year), event(sprinters) etc. residing in
same campus having similar daily routine were selected as participant in this experiment. The experiment was
conducted in a highly controlled environment using sophisticate equipments. Target Heart Rate Zone of the
workout lasting for 20 minutes was 80%-90% of their Maximum Heart Rate. Three readings including pre, post
and 30 minutes post workout was considered for both the two tests (Isometric Leg Strength Test and Sergeant
Jump Test) selected for the purpose. rANOVA was employed separately to derive out meaningful information
from the raw data. In both the tests well controlled workout for 20 minutes resulted in significant increase state
of post workout readings. With passage of time after 30 minutes post passive recovery there was no
improvement in state of tiredness. Thus scope of future research is there in planning out means and methods to
promote lower limbs tiredness recovery during this post recovery period.
Keyword: Isometric Leg Strength Test, Sergeant Jump Test, Recovery, rANOVA
You can view the video associated with this powerpoint at: http://www.medicalfitnesspros.com/rev-up-your-metabolism-part-2
In this presentation we discuss the role of nutrition, cardio, and strength training on metabolism.
Effect of Aerobic Training on Percentage of Body Fat, Total Cholesterol and H...IOSR Journals
Abstract: The aim of the present research was to determine the effect of aerobic training on Percentage of
Body Fat, total Cholesterol (TC) and High Density Lipoprotein Cholesterol (HDL-C) among obese Children.
For this purpose, 20 obese Children (age17-25) were selected. The subjects received endurance training only
one session in the morning between 6-7 am for three alternate days a week for six weeks. To analyse the
collected data,'t'-ratio was used at 0.05 level of confidence. The results showed that there were significant
changes in Percentage of Body Fat, TC and HDL-C. It was concluded that the aerobic training is widely
believed to induce changes in the lipid profiles and Percentage of Body Fat of Children.
Crimson Publishers: Influence of Aerobic Training on Muscular Endurance of Co...
Case_Study_Chest_Press_Strength
1. Case Study - Eight Performance-Based Interval Training Sessions Improves
Chest Press Strength by 19% and Endurance by 140% in a Well-Trained Subject
Ryan Upper, P-BIT Institute, Feb 2017
Key Points:
● Strength improved 60% more, using 56% fewer training sessions, than a comparison
study.
● Training sessions resulting in 67% more repetitions in 50% less time while using the
same external resistance (6RM) as a comparison study.
● Training once a week with the new method resulting in larger strength improvements
than training three times a week using traditional methods.
● The subject completed 52 repetitions of a tested 8RM resistance in 8 minutes, 45
seconds.
Introduction
Traditional weight training programs seem to prescribe training methods that are very different
from all other sports training methods. The process of completing each set, or training instance,
to failure is not present in the majority of sports practice programs. From a sports coaching
perspective, not a weight room coach perspective, if an athlete completes 10 repetitions to
failure using their 10 repetition maximum (10RM) this instance would be considered a test or
"time trial" not a repeatable practice item. In swimming and track running, athletes rarely
perform a single continuous action to failure (3, 9). Instead of showing up to practice every day
and performing a 200-yard swim for best time, swimmers perform repetitions using a fractional
distance while preferable maintaining a specific power output (3, 15). Failure occurs at a point
where the volume of distance has greatly exceeded the distance of the continuous competitive
event.
Studies have been published that hint at this inconsistency. Haff et al. briefly experimented with
cluster set training but relegated the concept to “program variation” and for power development
sessions (5). [It needs to be noted that almost all sports are power dependent in which the
sport-specific power requirements will fall within narrow event-specific ranges. Competitive
weightlifting is a strength dependent sport requiring only one brief instance of movement-limited
athleticism near 100% maximum effort; bodybuilding is an aesthetic sport that is judged without
a power requirement criteria.] Iglesias-Soler et al. expanded on the cluster concept and showed
that many more repetitions of a near-maximal resistance (4RM) could be completed using
cluster sets. The study also demonstrated a higher average velocity (the resistance was defined
so this could have also been viewed as “power”) but relegated the results to improving
endurance needs in wrestling and judo (7) despite proving the capability of humans to complete
a large volume of work using a near-maximal resistance in a fairly efficient manner.
1
2. Forty years ago, Harris et al. wrote that the phosphocreatine (PC) resynthesis half-time was
around 22 seconds. This initial recovery, the alactic fast-component, almost always replenishes
about half of the expended PC while the remaining debt may take 3-10 minutes of rest to
regenerate (6) due to the energy transport system slowing down 20-30 seconds after a work
period is completed. The current case study seeks to find a new, more efficient, ratio of energy
recovery to expenditure by maintaining activation of the alactic fast-component system using
factional-maximum sets (5, 7, 21) while adhering to a 22-second rest ceiling. This concept
contradicts most existing recommendations of 3-5 minutes of rest for near-maximal continuous
effort training (4, 10-13, 16, 20). This design is more consistent with methods most other sports
use for event-specific performance.
Case Study Intervention
In the current case study, one male recreational athlete was tested in the bench press using a
resistance estimated to be the athlete’s 6 repetition maximum (6RM). The subject was 36 years
old (71 inches, 190 pounds), a well-trained former collegiate aquatic athlete (swimming and
water polo, 20 years of experience in both), and the subject recently had one continuous year of
weight training experience. The subject also trained for swimming or water polo 2-3 times a
week using either the Ultra-Short Race Pace Training (USRPT) method (15) or Ultra-Short
Water Polo Training (USWPT) method (18).
The pre-intervention test was performed on a Smith guided-barbell apparatus. Warm up
consisted of approximately 5 minutes of lifting using various exercises, including the Smith flat
chest press, with light resistance. The subject then performed one repetition using the tested
weight to initiate muscle familiarity. After one minute of rest, one more repetition was completed
and the subject lightly stretched for two minutes. The subject then completed 5 continuous
repetitions at 205 pounds and failed to complete repetition number 6.
The experimental design used the Performance-Based Interval Training (P-BIT) method in a
"multi-component anaerobic design" which is an advanced P-BIT program (1, 2, 19). In the first
training session, while performing the Smith flat chest press, the subject performed 2 repetitions
at 205 pounds on a 20-second interval (adjusted). Sets were completed until the subject could
not complete 2 repetitions (performance failure) and were performed as fast as possible (no
pause or slow repetitions). After three failed sets the subject concluded the session [2, 205, :20,
19 total sets]. Sessions were scheduled once a week for 8 weeks. No other chest press or
triceps exercises were attempted during the intervention. Each session was modified based on
the previous session performance according to standard P-BIT progression tables (19). The
subject conducted 8 training sessions before post-intervention testing.
During the first training session, the subject completed 13 sets at 205 pounds to initial muscle
failure and attempted 19 total sets by the third muscle failure [2, 205, :20, 19]. During the final
training session, the subject completed 26 sets at 225 pounds by the first muscle failure [2,
225, :20, 26]. The final training session was concluded without attempting more sets to failure
2
3. due to the volume of work already completed within the session. After 8 training sessions, the
subject conducted a repetition to failure test using the resistance from the final training session.
Table 1: Training session log
Exercise Resistance Repetitions Interval in
Seconds
First Failure
Set
Total Sets
Attempted
smith flat bench 205 5 RM Test 1 1
smith flat bench 205 2 20 13 19
smith flat bench 205 2 20 19 23
smith flat bench 215 2 20 13 19
smith flat bench 215 2 20 25 25
smith flat bench 225 2 20 9 14
smith flat bench 225 2 20 10 16
smith flat bench 225 2 20 18 21
smith flat bench 225 2 20 26 26
smith flat bench 225 8 RM Test 1 1
smith flat bench 205 12 RM Test 1 1
Results
One week after the final training session the subject attempted a post-intervention RM test using
the resistance from the final training session. The subject warmed up for two minutes on a
stationary bike and achieved a heart rate of 140 bpm. The subject completed 6 repetitions at
145 pounds followed immediately by one repetition at 225 pounds to initiate muscle familiarity.
After one minute of rest, the subject completed one additional repetition at 225 pounds and
stretched lightly for two minutes. The post-training RM test resulted in 8 unassisted repetitions
using 225 pounds. This result fell within normal parameters of P-BIT theory. Using the NASM
RM percentage guide (22), it is estimated that the subject's 5RM resistance was 245 pounds or
a 19% improvement over the pre-intervention results.
After 72 hours of recovery from the post-intervention test, the subject completed another
repetition-to-failure test using the pre-intervention resistance of 205 pounds. The subject
warmed up for two minutes on a stationary bike and achieved a heart rate of 140 bpm. The
subject completed 6 repetitions with 145 pounds followed immediately by two repetitions at 205
pounds to initiate muscle familiarity. After one minute of rest, the subject completed one
additional repetition at 205 pounds and stretched lightly for two minutes. The subject completed
12 continuous unassisted repetitions at 205 pounds. The endurance improvement over the
initial pre-intervention resistance was 140%.
3
4. Discussion
The resulting strength improvement is greater than improvements recorded in previous studies
(4, 16) including a study of similar length and test criteria (4). Drinkwater et al. showed an
improvement of 7.3 kg in strength for a traditional 6RM intervention (4 sets of 6 repetitions) that
included an average of 1.0 failures per training session. This study also experimented with a
"broken" or cluster set (5) training configuration (8 sets of 3 repetitions) using a 6RM resistance
that did not result in reported repetition failures (0.0 average) and only a 3.6 kg increase in
strength (4). The method used in the current case study accomplished 2.25 failures per training
session and resulted in a 9.1 kg increase in strength in conjunction with a 60% increase in
repetitions during the post-intervention test at 225 pounds. Conversion of an 8RM resistance of
225 pounds to a 5RM resistance is estimated to be 245 pounds (22). A post-intervention 5RM
test may have resulted in an 18.2 kg improvement in strength after only 8 training sessions.
The second important result of this case study is the difference in time commitment per session
required to achieve similar improvements (4, 10-13, 16, 20). Drinkwater et al. conducted chest
press training sessions 3 times a week for 6 weeks and Schoenfeld et al. conducted 24 training
sessions over 8 weeks (4, 16) while the current intervention was performed once a week for 8
weeks for 8 total sessions. The time commitment for each P-BIT session was reduced and only
a single chest press exercise was attempted each week. The P-BIT sessions used an adjusted
mean time of 6:45 to complete an average of 40.5 repetitions of a 5-8RM resistance while the
Drinkwater et al. intervention time was fixed at 13:20 for 24 repetitions. The subject in the
current case study performed 67% more repetitions in 50% less time using the same
percentage of external resistance as Drinkwater et al.
The subjects in Schoenfeld et al. completed 24-36 repetitions of an 8-12RM resistance in
approximately 7:30. In the current case study, the longest P-BIT session was 8:45 (adjusted)
resulting in 52 repetitions at 225 pounds (the eighth and final session) which was tested to be
the subject's 8RM one week later. Greatly improving strength using only one exercise session
per week seems to contradict more established training frequency principles as well (17).
Conclusion
Eight Performance-Based Interval Training (P-BIT) sessions improved chest press strength in a
well-trained subject by 19% as well as chest press endurance by 140%. During training, more
repetitions, using near-maximal resistance, were completed in less time than training sessions
performed in similar studies using more traditional training methods. P-BIT appears to improve
chest press strength with less than half the time commitment of other methods.
References
1. Alcaraz, Pedro E, Jorge Sánchez-Lorente, and Anthony J Blazevich. "Physical
performance and cardiovascular responses to an acute bout of heavy resistance circuit
4
5. training versus traditional strength training." The Journal of Strength & Conditioning
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(1960): 448-453.
3. Beidaris, N, P Botonis, and T Platanou. "Physiological responses and performance
characteristics of 200m continuous swimming and 4x50m broken swimming with
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(2014): 9, 637-642
8. Izquierdo, M et al. "Effect of loading on unintentional lifting velocity declines during single
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Strength & Conditioning Research 18.4 (2004): 846-849.
5
6. 13. Robinson, Joseph M et al. "Effects of Different Weight Training Exercise/Rest Intervals
on Strength, Power, and High Intensity Exercise Endurance." The Journal of Strength &
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14. Rushall, B. S. Foundational principles of physical conditioning. Spring Valley, CA: sports
Science Associates. (1999).
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a lot more specific than commonly believed.” Swimming Science Bulletin No. 42 (2014).
16. Schoenfeld, Brad J et al. "Longer inter-set rest periods enhance muscle strength and
hypertrophy in resistance-trained men." Journal of strength and conditioning
research/National Strength & Conditioning Association (2015).
17. Schoenfeld, Brad J., et al. "Influence of resistance training frequency on muscular
adaptations in well-trained men." The Journal of Strength & Conditioning Research 29.7
(2015): 1821-1829.
18. Upper, Ryan J. “The future of water polo conditioning.” Water Polo Planet (2014)
19. Upper, Ryan J. “Performance-based interval training for weightlifting.” Water Polo Planet
(2015)
20. Willardson, Jeffrey M, and Lee N Burkett. "The effect of rest interval length on the
sustainability of squat and bench press repetitions." The Journal of Strength &
Conditioning Research 20.2 (2006): 400-403.
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intensities and duration of exercise." The Journal of Strength & Conditioning Research
25.5 (2011): 1279-1284.
22. "Rep Maximum Conversion Chart - NASM." 2013. 5 Jun. 2016
6
Ryan Upper
ryan.upper@gmail.com | 02/13/2017
blocksign.com/v/UetuE5Km05fAX6OM