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ABSTRACT. Neils, C.M., B.E. Udermann, G.A. Brice, J.B. Winchester, and M.R. McGuigan. Influence of contraction velocity in untrained individuals over the initial early phase of resistance training. J. Strength Cond. Res. 19(4):883-887. 2005.-The purpose of this study was to determine the early phase adaptations in short-term traditional (TRT) versus superslow (SST) resistance training. Sixteen apparently healthy subjects participated in this study. Subjects were pretested and posttested for their 1 repetition maximums (1RM) in the squat and bench press, peak power in a countermovement jump (CMJ) and squat jump (SJ), and body composition using dual energy x-ray absorptiometry. Subjects participated in an 8-week resistance training program in either SST (n = 9, 3 men, 6 women), using 50% of 1RM, or TRT (n = 7, 3 men, 4 women), using 80% of 1RM. Both groups trained 3 days per week. The TRT and SST groups improved in strength by 6.8 and 3.6% in the squat exercise and by 8.6 and 9.1% in the bench press, respectively. Peak power for the CMJ increased significantly in the TRT group, from 23.0 ± 5.5 W/kg to 25.0 ± 6.3 W/kg; no such increase was seen with respect to the SST group. Both groups' 1RM increased significantly for both the bench press and the squat. No changes in body composition were seen for either group. The results of this study suggest that TRT is more effective for improving peak power than SST.
KEY WORDS. 1 repetition maximum, countermovement jump, squat jump, peak power, superslow
INTRODUCTION
Resistance training is a complex form of exercise that provides many benefits for different populations (1, 15). When performed correctly, resistance training can be used to decrease the chances of severe disability (19) and osteoporosis (21), along with enhancing quality of life by improving flexibility, muscular strength, and self-efficacy (15). Resistance training can also lead to muscle hypertrophy, as well as increases in strength and power, in many different populations (1, 2).
The velocity of resistance exercise is an important acute training variable that can be manipulated, particularly when increasing muscular power is a training goal (2, 11). Recently there has been an interest in modifying resistance training by decreasing the velocity with which a person performs the exercise (9). This type of training...