Maximum power training load determination and its effects on load-power relationship, maximum strength, and vertical jump performance.J Strength Cond Res. 2013 May; 27(5):1223-33.JS
This study examines the changes in maximum strength, vertical jump performance, and the load-velocity and load-power relationship after a resistance training period using a heavy load and an individual load that maximizes mechanical power output with and without including body mass in power calculations. Forty-three moderately trained men (age: 22.7 ± 2.5 years) were separated into 4 groups, 2 groups of maximum power, 1 where body mass was not included in the calculations of the load that maximizes mechanical power (Pmax - bw, n = 11) and another where body mass was included in the calculations (Pmax + bw, n = 9), a high load group (HL-90%, n = 12), and a control group (C, n = 11). The subjects performed 4-6 sets of jump squat and the repeated-jump exercises for 6 weeks. For the jump squat, the HL-90% group performed 3 repetitions at each set with a load of 90% of 1 repetition maximum (1RM), the Pmax - bw group 5 repetitions with loads 48-58% of 1RM and the Pmax + bw 8 repetitions with loads 20-37% of 1RM. For the repeated jump, all the groups performed 6 repetitions at each set. All training groups improved (p < 0.05) maximum strength in the semisquat exercise (HL-90%: 15.2 ± 7.1, Pmax - bw: 6.6 ± 4.7, Pmax + bw: 6.9 ± 7.1, and C: 0 ± 4.3%) and the HL-90% group presented higher values (p < 0.05) than the other groups did. All training groups improved similarly (p < 0.05) squat (HL-90%: 11.7 ± 7.9, Pmax - bw: 14.5 ± 11.8, Pmax + bw: 11.3 ± 7.9, and C: -2.2 ± 5.5%) and countermovement jump height (HL-90%: 8.6 ± 7.9, Pmax - bw: 10.9 ± 9.4, Pmax + bw: 8.8 ± 4.3, and C: 0.4 ± 6%). The HL-90% and the Pmax - bw group increased (p < 0.05) power output at loads of 20, 35, 50, 65, and 80% of 1RM and the Pmax + bw group at loads of 20 and 35% of 1RM. The inclusion or not of body mass to determine the load that maximizes mechanical power output affects the long-term adaptations differently in the load-power relationship. Thus, training load selection will depend on the required adaptations. However, the use of heavy loads causes greater overall neuromuscular adaptations in moderately trained individuals.