Effect of Low- vs. Moderate-Load Squat Training on Strength, Jump and Sprint Performance in Physically Active Women

Abstract

This study aimed to analyze the effects of resistance training (RT) load on neuromuscular performance. Twenty-seven physically active women were randomly distributed into 3 groups: a low-load group (LLG); a moderate-load group (MLG); and a control group (CG). The RT consisted of full squat exercise with a low load (40–60% 1RM, LLG) or a moderate load (65–80% 1RM, MLG). Sprint times (T₁₀, T₂₀, and T_10–20), countermovement jump (CMJ), estimated one-repetition maximum (1RM_est) and velocity attained against the first (F_MPV) and the last load (L_MPV) common to both tests were assessed pre- and post-test. Both experimental groups showed significant (P<0.05–0.001) improvements in all variables, except MLG for T_10–20 and F_MPV. The LLG achieved significantly (P<0.05–0.001) greater percent changes than CG in all variables except in T₁₀ and T_10–20, while MLG presented significantly (P<0.05–0.001) higher improvements than CG in T₁₀, 1RM_est and L_MPV. The LLG presented a possibly better effect than MLG in T_10–20, T₂₀ and1RM_est. In addition, LLG obtained a higher degree of transfer than MLG in all variables except in T₁₀. These results suggest that a low-load training program produces similar or more beneficial effects on neuromuscular performance than moderate-load training.

Key words

full squat - transfer - resistance training - force-velocity relationship

• References

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