Effects of 6 weeks of low-volume combined training on muscle power, muscular strength, and aerobic power in active young adults.

Abstract

Abstract Background: The aim of this study was to analyse the effects of low-volume CT performed during 6 weeks on muscle power, muscular strength, maximal aerobic power (Wmax) and internal load in active young adults. Methods: Eighteen healthy, active young adults men (mean ± SD, 20.06 ± 1.66 years; 22.23 ± 2.76 kg-1m2) performed either a low-volume CT (GE, n=9), or maintained a normal life (CG, n=9). The CT was composed of a resistance training (RT, 2 sets of 3 exercises with 80 to 85% 1RM) followed by a high intensity-interval training (HIIT, 5 sets of 60’’ with 95% Wmax). The measures of jump height, 1 maximal repetition (1RM) in bench press and back squat, Wmax and internal load were obtained before (pre) and after (post) training to analysis. Furthermore, an ANOVA test of repeated measures and t-test paired samples were used with a p ≤ 0.05. Results: Low-volume CT increased from pre to post on jump height (29.28 ± 3.81 to 32.02 ± 3.09cm, p ≤ 0.05), 1RM on bench press back squat (56.11 ± 11.35 to 67.67 ± 13.36kg, p < 0.001 and 63.11 ± 12.25 to 74.00 ± 12.02kg, p < 0.001, respectively) and Wmax (200 ± 30 to 220 ± 30.92W, p ≤ 0.01). The internal load had not significant differences between weeks (p > 0.05). Conclusions: In healthy, active young adults men the low-volume CT is effective to improve, jump height, 1RM in bench press and back squat, and Wmax without increase internal load.