Influence of the Intensity of Squat Exercises on the Subsequent Jump Performance (original) (raw)
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2020
Post-activation potentiation enhancement (PAPE) refers to increased force generation following a muscular conditioning pre-activity that acutely enhances subsequent strength and power performance. Athlete apprehension to use heavy weights (i.e. >80%1RM) immediately before a competition or inability to use weights before the performance (e.g. due to regulations) prevent materialising the benefits of PAPE. Therefore, this study examined whether PAPE can be induced with bodyweight squats. Sixteen healthy, team sports players (male: 10, female: 6, mean ± SD: age 22.2 ± 3.0 years, height 1.67 ± 0.08 m, body mass 70.2 ± 8.2 kg) performed three sets of ten repetitions of bodyweight squats with 30 seconds recovery between each set. A countermovement jump was performed 5 minutes before, 2 and 4 minutes after the squat sets and jump height was calculated. The results showed existence of PAPE with the jump height increasing at both 2 (30.8 ± 5.6 cm, p = 0.045, g = 0.21) and 4 (30.8 ± 6.1 cm, p = 0.037, g = 0.20) minutes, compared to baseline (29.5 ± 6.4 cm). This is the first study to use bodyweight squats rather than loaded squats. Our findings indicate that three sets of ten repetitions of squats using bodyweight only can be a sufficient stimulus to induce PAPE.
Studia sportiva, 2019
Weightlifting heavy load exercises are commonly used as a key instrument for enhancing performance if compared to those not using the exercise stimulating muscle tone. Studies examined the post-activation effect (PAP) using only one parameter but not in consecutive and intermingling exercises to prolongated the time of the PAP effect duration and maintain increased performance. Nine male students, with resistance training experience, performed warm-up and exercises enhancing muscle tone (EEMT) using squats to 90° flexion in the knee joint with 80 % 1 RM (repetition maximum) in 3 sets with 3 repetitions of squat in each set (2-3 min. rest intervals). After EEMT they performed a 10-m sprint test in 2nd and 5th min, the countermovement long jump (CLJ) test in the 5th and 6th minute, a 10-m sprint test in the 10th and 11th minute and the CLJ test in the 12th and 14th minute. The results showed that the average improvement was in 10-m sprint after EEMT 0,013 ± 0,05 seconds, but there wer...
The Acute Effect of Different Half Squat Set Configurations on Jump Potentiation
Journal of Strength and Conditioning Research, 2013
Boullosa, DA, Abreu, L, Beltrame, LGN, and Behm, DG. The acute effect of different half squat set configurations on jump potentiation. J Strength Cond Res 27(8): 2059-2066, 2013-The aim of this study was to evaluate the acute effect of a half squat exercise performed with different set configurations on jump potentiation. Twelve resistance-trained men were evaluated on 3 occasions separated by 48-96 hours. First, they performed a 5 repetitions maximum (5RM) test. Subsequently, they performed in a randomized order 2 sessions: one session with 5RM until failure and the other with the same workload but with 30-second rest intervals between repetitions (i.e., cluster set [CS]). Countermovement jump performance was examined during the second and third sessions for jump height and force-time parameters using a force platform at the following time intervals: before and at 1, 3, 6, 9, and 12 minutes. Separate comparisons for each variable at the different time intervals were analyzed using analysis of variance, effect size, and qualitative inferences. The majority of the parameters improved independently of the time they occurred, except for peak force and vertical stiffness after a set until failure. For peak power, it appears that the cluster treatment resulted in superior potentiation at 1 minute, whereas the 5RM treatment resulted in greater potentiation at 9 minutes. Effect size analysis and qualitative outcomes revealed an improvement in vertical stiffness and a lowering in the depth of the countermovement in CS. There were significant correlations between participants' 5RM relative performance and various force-time parameters only in CS. It appears that a CS induces greater peak power than a 5RM set at 1 minute, although the reverse occurs at 9 minutes. Delayed potentiation associated with the 5RM may be attributed to greater fatigue versus the CS approach. Therefore, it follows that the optimal method for inducing peak power potentia-tion is dependent on the available time between heavy half squat exercise and the subsequent jump performance.
Biology of Sport
This study examined the postactivation potentiation effects of combining squat and deadlift exercises on subsequent repeated jump performance. Fifteen, resistance-trained youth wrestlers were randomly allocated to either undertake back squats (BSq), deadlift (DL) or BSq and DL as supersets (BSq+DL), with a repeated jump protocol performed 8-minutes post-exercise in each session. Thereafter, a control condition (CON) was completed involving a general warm-up, followed by the repeated jump protocols. Power outputs, flight time, contact time and reactive strength index were recorded from each repeated jump protocol. Measures were compared between the BSq, DL and BSq+DL sessions and between sessions that generated the best power output (BEST) with CON via inferential statistics and effect size (ES) calculations. The BSq condition exhibited significantly greater power output compared to the CON condition (p<0.05, ES = 1.07), although no differences were identified for the other conditioning activities. Furthermore, power output, flight time and reactive strength index were significantly greater for the BEST compared to the CON condition (p<0.05, ES = 0.97-1.47). Results indicated that BSq was the optimal conditioning activity to increase power output during a repeated jump protocol. However, greater improvement during the BEST condition suggests that the type of conditioning activity should also be considered on an individual-basis.
The post-activation potentiation effect on squat jump performance: age and sex effect
Pediatric exercise science, 2014
This study examined the post-activation potentiation (PAP) effects on squat jump (SJ) performance and on peak rate of force development (RFDpeak) in preadolescent (10-12 y), adolescents (14-15 y) and adults (20-25 y) males and females. All participants performed a SJ with and without prior conditioning stimulus (PAP and control protocol, respectively), consisting of 3 × 3-second maximal isometric squats. Jump height and RFDpeak of the vertical ground reaction force during SJ were assessed before, and at 20 seconds and at 4 minutes following the conditioning stimulus. The results revealed a different pattern of age-effect on SJ performance within males and females. The RFDpeak significantly increased as a factor of age in both males and females (P < .05). Increase in SJ performance after conditioning stimulus occurred only in men (P < .05), with no effects in teen-males, boys, and female groups. There was a significant PAP effect on RFDpeak in both adult groups (P < .05) and...
Validation of jump squats as a practical measure of post-activation potentiation
Applied Physiology, Nutrition, and Metabolism, 2013
To determine if post-activation potentiation (PAP) can augment sports performance, it is pertinent that researchers be confident that any enhancement in performance is attributable to the PAP phenomenon. However, obtaining mechanistic measures of PAP in the daily training environment of highly trained athletes is impractical. We sought to validate jump squats as a practical measure with ecological validity to sports performance against a mechanistic measure of PAP. We assessed the evoked muscle twitch properties of the knee extensors and jump squat kinetics of 8 physically trained males in response to a 5-repetition-maximum back squat conditioning stimulus (CS). Evoked muscle twitch, followed by 3 jump squats, was assessed before and at 4, 8, and 12 min post CS. Time intervals were assessed on separate occasions using a Latin square design. Linear regression was used to determine the relationship between post-pre changes in kinetic variables and muscle twitch peak force (Ft) and twitch rate of force development (RFDt). Large correlations were observed for both concentric relative and absolute mean power and Ft (r = 0.50 ± 0.30) and RFDt (r = 0.56 ± 0.27 and r = 0.58 ± 0.26). Concentric rate of force development (RFD) showed moderate correlations with Ft (r = 0.45 ± 0.33) and RFDt (r = 0.49 ± 0.32). Small-to-moderate correlations were observed for a number of kinetic variables (r = −0.42-0.43 ± 0.32-0.38). Jump squat concentric mean power and RFD are valid ecological measures of muscle potentiation, capable of detecting changes in athletic performance in response to the PAP phenomenon.
Journal of Strength and Conditioning Research, 2012
Previous research has demonstrated that post-activation potentiation (PAP) increases in an intensity-dependent manner. However, these studies did not control for volume loads. The purpose of this study was to investigate the effects of varying intensities and rest period lengths, while controlling for volume load, on vertical jump (VJ) performance. Thirteen men, aged 21 6 3 years with an average relative full squat of 1.7 6 2 times their body weight, were recruited for this study. Participants were assigned to 3 different experimental sessions that required them to perform the back squat at 56% (low intensity), 70% (moderate intensity), and 93% (high intensity) of their 1 repetition maximums. Vertical jump height and power were recorded at 0, 2, 4, 8, and 12 minutes after squat. There was a significant condition by time interaction for VJ height and power, in which both variables did not change in the low-intensity condition, whereas decreasing immediately after squat for both the moderate-and high-intensity conditions. In the moderate-and high-intensity conditions, VJ height and power increased and peaked at minute 4 and returned to baseline by minutes 8 and 12. These results indicate that when controlling for total work, jump performance and power are enhanced similarly by moderate and high squat intensities. However, high-intensity workloads may prolong the duration of PAP. Therefore, athletes may use moderate-and high-intensity loads during warm-ups to improve jump performance and power.
Medicine and science in sports and exercise, 2016
Post-activation potentiation (PAP) has been shown to contribute to acute enhancements in lower body power output. Power output is crucial to athletic performance and is often exhibited in multiple ways during competition (e.g., both jumping and sprinting). PURPOSE: To examine the effects of a PAP conditioning activity (i.e., a back squat (BS) to Romanian deadlift (RDL) superset), coupled with 8 minutes rest on vertical jump (VJ) height and 36.6-meter sprint time. METHODS: 20 male recreationally resistance trained participants completed three test sessions over the course of three weeks (age 27.9± 5.5 years; height 179.2± 12.3 cm; mass 83.3± 12.7 kg). Session one consisted of a dynamic warm-up (WU) coupled with an 8-minute rest period followed by three trials of both the VJ and 36.6-meter sprint; 2-3 minutes of rest was allowed between trials. Session two consisted of the identical dynamic WU followed by a PAP conditioning activity comprised of 3 independent supersets of a 5-RM BS to a 5-RM RDL, with each independent set immediately followed by an 8-minute rest period; then at 8 minutes post each superset, half of the participants were tested for VJ height and the other half were tested for the 36.6-meter sprint time. Therefore, the entire procedure looked as follows: Set 1: Lift-Rest 8 minutes-Test VJ or Sprint. Immediately move to Set 2: Lift-Rest 8 minutes-Test VJ or Sprint. Immediately move to Set 3: Lift-Rest 8 minutes-Test VJ or Sprint. Session three was identical to session two with the exception that participants crossed over with respect to the VJ and 36.6-meter sprint measures. Paired t-tests were used to compare the VJ height and 36.6-meter sprint times between the dynamic WU and dynamic WU plus PAP superset conditions (i.e., trial 1 vs trial 1; trial 2 vs trial 2; trial 3 vs trial 3). RESULTS: The dynamic WU (Session 1) VJ height (cms) and 36.6-meter times (secs) were:
Human Movement, 2011
Purpose. Muscle post-activation potentiation (PAP) is a mechanism by which power twitch is increased after previous conditioning contractions. In this study, we determined the time-dependent effect of a loaded drop-jump protocol on sprint time and countermovement jump height in well-trained athletes. Methods. Ten athletes randomly performed the control and experimental protocols on two different days. As a pre-test, the athletes performed the vertical jump and 50 m sprint test for preload measurements. Then, the experimental or control protocol was randomly applied, where the control protocol was composed of the athletes remaining at rest for 10 min. In the experimental protocol, the athletes performed two sets of 5 drop jumps (0.75 m), with a 15 s interval between the jumps and a 3 min rest after each set. Then the vertical jump and 50 m sprint tests were performed again 5, 10, and 15 min after the protocol. Results. The experimental condition (drop jump potentiation protocol) increased performance in the vertical jump by 6% after 15 min (p < 0.01) and in the sprint by 2.4% and 2.7% after 10 and 15 min, respectively (p < 0.05). Conclusions. These findings suggest that the drop jump potentiation protocol increases countermovement vertical jump and sprint performance in high-performance athletes at different times, suggesting that PAP induction depends not only on the design of the protocol, but also on the effect of time and the type of exercise involved.