Effect of High-Intensity vs. Moderate-Intensity Resistance Training on Strength, Power, and Muscle Soreness in Male Academy Soccer Players

Abstract

Abstract McQuilliam, SJ, Clark, DR, Erskine, RM, and Brownlee, TE. The effect of high vs. moderate-intensity resistance training on strength, power and muscle soreness in male academy soccer players. J Strength Cond Res 37(6): 1250–1258, 2023—The aims of this study were to investigate the impact of high-intensity, low-volume (HRT) vs. moderate-intensity, and high-volume resistance training (MRT) vs. soccer training only (control group [CON]) on changes in strength, power, and speed and to compare delayed onset muscle soreness (DOMS) between groups in male academy soccer players (ASP). Twenty-two ASP (age: 18 ± 1 years) were assigned to HRT (n = 8), MRT (n = 7), or CON (n = 7). High-intensity resistance training completed 2 sets of 4 repetitions parallel back squat (PBS) repetitions at 90% 1 repetition maximum (1RM), while MRT performed 3 sets of 8 repetitions PBS repetitions at 80% 1RM, both once a week for 6 weeks in-season, alongside regular soccer training. All groups completed the following pretraining and posttraining assessments: 3RM PBS, bilateral vertical and horizontal countermovement jumps (CMJ), squat jump (SJ), and 30-m sprint. Delayed onset muscle soreness was assessed using a visual analog scale throughout training. High-intensity resistance training and MRT experienced similar increases compared with CON in absolute PBS 3RM (p < 0.001), SJ height (p = 0.001), and CMJ height (p = 0.008) after training. There was a greater increase in PBS 3RM relative to body mass after HRT than MRT and CON (p = 0.001) and horizontal CMJ distance improved in HRT but not in MRT or CON (p = 0.011). There was no change in 10-m, 20-m, or 30-m sprint performance in any group. High-intensity resistance training volume was 58 ± 15% lower than that of MRT (p < 0.001), and DOMS measured throughout training did not differ between groups (p = 0.487). These findings suggest that 1 HRT session a week may be an efficient method for improving strength and power in ASP in-season with minimal DOMS.