Araştırma Makalesi
BibTex RIS Kaynak Göster

A comparative analysis of the effects of drop set and traditional resistance training on anaerobic power in young men

Yıl 2023, Cilt: 9 Sayı: 3, 225 - 232, 30.09.2023

Kadir Keskin Fatma Tokat

https://doi.org/10.31459/turkjkin.1339348

Öz

Drop set is a popular time-efficient resistance training method. This study aimed to compare the impact of drop-set (DS) training versus traditional resistance training (TRT) while ensuring equalized total training volume on the Wingate Anaerobic Test. Twenty-four sports science students were assigned to either DS (n=12) or TRT (n=12) protocols according to their 1 RM values, and they trained twice a week for 6 weeks.1 RM test was only conducted at the beginning of the study, while the Wingate anaerobic power test was administered at baseline and after the intervention period. The study demonstrated a significant main effect of time for peak power (p< 0.001), and a between-group interaction effect was observed for peak power (p< 0.05). The DS group exhibited slightly higher peak power values compared to TRT (p< 0.05, 15% increase for DS, 13% for TRT, ES: 0,50 and 0,36 respectively), while both groups displayed significantly increased values from pre to post-testing (p < 0.001). Based on our findings, it can be inferred that DS training leads to slightly greater enhancements in anaerobic power when compared to TRT. Additionally, the study confirmed that a 6-week (12 sessions in total) resistance training program utilizing a load of 70% of 1 RM was sufficient to enhance anaerobic performance in young active men.

Anahtar Kelimeler

Anaerobic power drop set resistance training

Kaynakça

  • Alemdaroğlu, U. (2012). The relationship between muscle strength, anaerobic performance, agility, sprint ability and vertical jump performance in professional basketball players. J Hum Kinet, 31, 149–158.
  • Angleri, V., Ugrinowitsch, C., & Libardi, C. A. (2017). Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men. Eur J Appl Physiol, 117(2), 359–369.
  • Arslan, C. (2005). Relationship between the 30-second wingate test and characteristics of isometric and explosive leg strength in young subjects. J Strength Cond Res, 19(3), 658–666.
  • American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 41(3), 687–708.
  • Ayalon, A., Inbar, O., Bar-Or, O. (1974). Relationships Among measurements of explosive strength and anaerobic power. In: R. C. Nelson & C. A. Morehouse C.A. (eds), Biomechanics IV. International Series on Sport Sciences. Palgrave, London.
  • Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2005). Designing resistance training programmes to enhance muscular fitness: a review of the acute programme variables. Sports Med, 35(10), 841–851.
  • Borde, R., Hortobágyi, T., & Granacher, U. (2015). Dose-Response relationships of resistance training in healthy old adults: a systematic review and meta-analysis. Sports Med (Auckland, N.Z.), 45(12), 1693–1720.
  • Coleman, M., Harrison, K., Arias, R., Johnson, E., Grgic, J., Orazem, J., & Schoenfeld, B. (2022). Muscular adaptations in drop set vs. traditional training: a meta-analysis. International Journal of Strength and Conditioning, 2(1).
  • Enes, A., Alves, R. C., Schoenfeld, B. J., Oneda, G., Perin, S. C., Trindade, T. B., Prestes, J., & Souza-Junior, T. P. (2021). Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males. Appl Physiol Nutr Metab, 46(11), 1417–1424.
  • Figueiredo, V. C., de Salles, B. F., & Trajano, G. S. (2018). Volume for muscle hypertrophy and health outcomes: the most effective variable in resistance training. Sports Med, 48(3), 499–505.
  • Fink, J., Schoenfeld, B. J., Kikuchi, N., & Nakazato, K. (2018). Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength. J Sports Med Phys Fitness, 58(5), 597–605.
  • Haff, G. G., Hobbs, R. T., Haff, E. E., Sands, W. A., Pierce, K. C., & Stone, M. H. (2008). Cluster training: A novel method for introducing training program variation. J Strength Cond, 30(1), 67-76.
  • Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc, 36(4), 674–688.
  • Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods. Int J Environ Res Public Health 16(24), 4897.
  • Lee, K. L., Oh, T. W., Gil, Y. C., & Kim, H. J. (2021).Correlation between muscle architecture and anaerobic power in athletes involved in different sports. Sci Rep, 11, 13332.
  • Loenneke, J. P., Wilson, J. M., Marín, P. J., Zourdos, M. C., & Bemben, M. G. (2012). Low intensity blood flow restriction training: a meta-analysis. Eur J Appl Physiol, 112(5), 1849–1859.
  • Ogasawara, R., Loenneke, J., Thiebaud, R., & Abe, T. (2013). Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. Int J Clin Med, 4(2), 114-121.
  • Ozaki, H., Kubota, A., Natsume, T., Loenneke, J. P., Abe, T., Machida, S., & Naito, H. (2017). Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study. J Sports Sci, 36(6), 691–696.
  • Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2004). Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship. J Strength Cond Res, 18(2), 377–382.
  • Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2005). Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. J Strength Cond Res, 19(4), 950–958.
  • Petisco, C., Ramirez-Campillo, R., Hernández, D., Gonzalo-Skok, O., Nakamura, F. Y., & Sanchez-Sanchez, J. (2019). Post-activation potentiation: effects of different conditioning intensities on measures of physical fitness in male young professional soccer players. Front Psychol, 10, 1167.
  • Prestes, J., A Tibana, R., de Araujo Sousa, E., da Cunha Nascimento, D., de Oliveira Rocha, P., F Camarço, N., Frade de Sousa, N. M., & Willardson, J. M. (2019). Strength and muscular adaptations after 6 weeks of rest-pause vs. traditional multiple-sets resistance training in trained subjects. J Strength Cond Res, 33(1), 113-121.
  • Ralston, G. W., Kilgore, L., Wyatt, F. B., Buchan, D., & Baker, J. S. (2018). Weekly training frequency effects on strength gain: a meta-analysis. Sports Med Open, 4(1), 36.
  • Rhea, M. R., Alvar, B. A., Burkett, L. N., & Ball, S. D. (2003). A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc, 35(3), 456-464.
  • Richardson, J. T. (2011). Eta Squared and partial eta squared as measures of effect size in educational research. Educ Res Rev, 6, 135-147.
  • Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports, 9(2), 32.
  • Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. J Strength Cond Res, 29(10), 2954–2963.
  • Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci, 35(11), 1073-1082.
  • Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc, 51(1), 94-103.
  • Slade, J. M., Miszko, T. A., Laity, J. H., Agrawal, S. K., & Cress, M. E. (2002). Anaerobic power and physical function in strength-trained and non-strength-trained older adults. J Gerontol A Biol Sci Med Sci, 57(3).
  • Sødal, L. K., Kristiansen, E., Larsen, S., & van den Tillaar, R. (2023). Effects of drop sets on skeletal muscle hypertrophy: a systematic review and meta-analysis. Sports Med Open, 9(1), 66.
  • Tufano, J. J., Brown, L. E., & Haff, G. G. (2017). Theoretical and practical aspects of different cluster set structures: a systematic review. J Strength Cond Res, 31(3), 848-867.
  • Varović, D., Žganjer, K., Vuk, S., & Schoenfeld, B. J. (2021). Drop-Set training elicits differential increases in non-uniform hypertrophy of the quadriceps in leg extension exercise. Sports, 9(9), 119.

Yıl 2023, Cilt: 9 Sayı: 3, 225 - 232, 30.09.2023

Kadir Keskin Fatma Tokat

https://doi.org/10.31459/turkjkin.1339348

Öz

Kaynakça

  • Alemdaroğlu, U. (2012). The relationship between muscle strength, anaerobic performance, agility, sprint ability and vertical jump performance in professional basketball players. J Hum Kinet, 31, 149–158.
  • Angleri, V., Ugrinowitsch, C., & Libardi, C. A. (2017). Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men. Eur J Appl Physiol, 117(2), 359–369.
  • Arslan, C. (2005). Relationship between the 30-second wingate test and characteristics of isometric and explosive leg strength in young subjects. J Strength Cond Res, 19(3), 658–666.
  • American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 41(3), 687–708.
  • Ayalon, A., Inbar, O., Bar-Or, O. (1974). Relationships Among measurements of explosive strength and anaerobic power. In: R. C. Nelson & C. A. Morehouse C.A. (eds), Biomechanics IV. International Series on Sport Sciences. Palgrave, London.
  • Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2005). Designing resistance training programmes to enhance muscular fitness: a review of the acute programme variables. Sports Med, 35(10), 841–851.
  • Borde, R., Hortobágyi, T., & Granacher, U. (2015). Dose-Response relationships of resistance training in healthy old adults: a systematic review and meta-analysis. Sports Med (Auckland, N.Z.), 45(12), 1693–1720.
  • Coleman, M., Harrison, K., Arias, R., Johnson, E., Grgic, J., Orazem, J., & Schoenfeld, B. (2022). Muscular adaptations in drop set vs. traditional training: a meta-analysis. International Journal of Strength and Conditioning, 2(1).
  • Enes, A., Alves, R. C., Schoenfeld, B. J., Oneda, G., Perin, S. C., Trindade, T. B., Prestes, J., & Souza-Junior, T. P. (2021). Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males. Appl Physiol Nutr Metab, 46(11), 1417–1424.
  • Figueiredo, V. C., de Salles, B. F., & Trajano, G. S. (2018). Volume for muscle hypertrophy and health outcomes: the most effective variable in resistance training. Sports Med, 48(3), 499–505.
  • Fink, J., Schoenfeld, B. J., Kikuchi, N., & Nakazato, K. (2018). Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength. J Sports Med Phys Fitness, 58(5), 597–605.
  • Haff, G. G., Hobbs, R. T., Haff, E. E., Sands, W. A., Pierce, K. C., & Stone, M. H. (2008). Cluster training: A novel method for introducing training program variation. J Strength Cond, 30(1), 67-76.
  • Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc, 36(4), 674–688.
  • Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods. Int J Environ Res Public Health 16(24), 4897.
  • Lee, K. L., Oh, T. W., Gil, Y. C., & Kim, H. J. (2021).Correlation between muscle architecture and anaerobic power in athletes involved in different sports. Sci Rep, 11, 13332.
  • Loenneke, J. P., Wilson, J. M., Marín, P. J., Zourdos, M. C., & Bemben, M. G. (2012). Low intensity blood flow restriction training: a meta-analysis. Eur J Appl Physiol, 112(5), 1849–1859.
  • Ogasawara, R., Loenneke, J., Thiebaud, R., & Abe, T. (2013). Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. Int J Clin Med, 4(2), 114-121.
  • Ozaki, H., Kubota, A., Natsume, T., Loenneke, J. P., Abe, T., Machida, S., & Naito, H. (2017). Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study. J Sports Sci, 36(6), 691–696.
  • Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2004). Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship. J Strength Cond Res, 18(2), 377–382.
  • Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2005). Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. J Strength Cond Res, 19(4), 950–958.
  • Petisco, C., Ramirez-Campillo, R., Hernández, D., Gonzalo-Skok, O., Nakamura, F. Y., & Sanchez-Sanchez, J. (2019). Post-activation potentiation: effects of different conditioning intensities on measures of physical fitness in male young professional soccer players. Front Psychol, 10, 1167.
  • Prestes, J., A Tibana, R., de Araujo Sousa, E., da Cunha Nascimento, D., de Oliveira Rocha, P., F Camarço, N., Frade de Sousa, N. M., & Willardson, J. M. (2019). Strength and muscular adaptations after 6 weeks of rest-pause vs. traditional multiple-sets resistance training in trained subjects. J Strength Cond Res, 33(1), 113-121.
  • Ralston, G. W., Kilgore, L., Wyatt, F. B., Buchan, D., & Baker, J. S. (2018). Weekly training frequency effects on strength gain: a meta-analysis. Sports Med Open, 4(1), 36.
  • Rhea, M. R., Alvar, B. A., Burkett, L. N., & Ball, S. D. (2003). A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc, 35(3), 456-464.
  • Richardson, J. T. (2011). Eta Squared and partial eta squared as measures of effect size in educational research. Educ Res Rev, 6, 135-147.
  • Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports, 9(2), 32.
  • Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. J Strength Cond Res, 29(10), 2954–2963.
  • Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci, 35(11), 1073-1082.
  • Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc, 51(1), 94-103.
  • Slade, J. M., Miszko, T. A., Laity, J. H., Agrawal, S. K., & Cress, M. E. (2002). Anaerobic power and physical function in strength-trained and non-strength-trained older adults. J Gerontol A Biol Sci Med Sci, 57(3).
  • Sødal, L. K., Kristiansen, E., Larsen, S., & van den Tillaar, R. (2023). Effects of drop sets on skeletal muscle hypertrophy: a systematic review and meta-analysis. Sports Med Open, 9(1), 66.
  • Tufano, J. J., Brown, L. E., & Haff, G. G. (2017). Theoretical and practical aspects of different cluster set structures: a systematic review. J Strength Cond Res, 31(3), 848-867.
  • Varović, D., Žganjer, K., Vuk, S., & Schoenfeld, B. J. (2021). Drop-Set training elicits differential increases in non-uniform hypertrophy of the quadriceps in leg extension exercise. Sports, 9(9), 119.
Toplam 33 adet kaynakça vardır.

Ayrıntılar

Birincil Dil İngilizce
Konular Antrenman
Bölüm Original Research Articles
Yazarlar

Kadir Keskin 0000-0002-7458-7225

Fatma Tokat 0000-0001-9865-2012

Yayımlanma Tarihi 30 Eylül 2023
Gönderilme Tarihi 8 Ağustos 2023
Kabul Tarihi 19 Eylül 2023
Yayımlandığı Sayı Yıl 2023 Cilt: 9 Sayı: 3

Kaynak Göster

APA Keskin, K., & Tokat, F. (2023). A comparative analysis of the effects of drop set and traditional resistance training on anaerobic power in young men. Turkish Journal of Kinesiology, 9(3), 225-232. https://doi.org/10.31459/turkjkin.1339348
 Kapak Resmi İndir

Free counters!