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Background Literature High Repetition/Short Rest Interval Resistance Training

HPRC & ACSM’s High Intensity Training Conference and Performance Optimization Workshop Sponsored by the Human Performance Resource Center September 13-14, 2010 Uniformed Services University for the Health Sciences, Bethesda, MD.

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Background Literature High Repetition/Short Rest Interval Resistance Training

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  1. HPRC & ACSM’s High Intensity Training Conference and Performance Optimization WorkshopSponsored by the Human Performance Resource CenterSeptember 13-14, 2010Uniformed Services University for the Health Sciences, Bethesda, MD

  2. Background LiteratureHigh Repetition/Short Rest Interval Resistance Training N. Travis Triplett, PhD, FNSCA Jeffrey M. McBride, PhD, FNSCA

  3. Resistance Training • utilized with different set, repetition, and load combinations to optimize specific training goals • types of goals: • Muscular Endurance (least common in athletic populations) • Hypertrophy • Strength • Power

  4. Resistance Training Types • Circuit Training • exercises in rapid succession, performed for 30-60 sec (often single joint movements) • short rest periods (30-60 seconds) • high number of repetitions • lower loading (40-60% of 1RM) [low intensity] • enhance muscular endurance (aerobic/anaerobic)

  5. Resistance Training Types • Strength Training • exercises utilizing 3-6 sets • longer rest periods (2-5 minutes) • lower number of repetitions • higher loading (70-90% of 1RM) [high intensity] • typically larger muscle mass structural lifts (squat, deadlift, bench press, etc)

  6. Resistance Training Types • Power Training • exercises utilizing 3-6 sets • longer rest periods (2-5 minutes) • only 5-7 repetitions (to avoid drop-off in power output) • lighter loading (0-50% of 1RM except for weightlifting lifts 70-80%) • other exercises include jump squats, bench press throws, etc.

  7. CrossFit™ • a popular method of training among tactical professionals • attempts to address multiple components of physical fitness in one program, without specializing in any one area

  8. CrossFit™ • series of exercises performed in rapid succession • in a timed fashion • typically for higher numbers of repetitions and shorter rest periods • falls under the basic definition of circuit training • specific research is lacking

  9. Circuit Training Research • acute increases in lactate levels, EPOC & heart rate (Baudry & Roux 2009; Braund et al. 2005; Garbutt et al. 1994) • used in some cardiac rehab programs (Kelemen et al. 1986) • added to aerobic training to enhance muscular strength Gettman et al. 1978)

  10. Circuit Training Research • less increase in muscle strength in comparison to standard strength training (Hortobagyi et al. 1991; Kraemer et al. 2000; Marx et al. 2001) • high repetition training shows lower muscle strength gain than lower repetition training (Campos et al. 2002)

  11. Circuit Training Research • involving both aerobic and anaerobic component may attenuate muscle strength gain (Hortobagyi et al. 1991)

  12. CrossFit™ Research • one study which utilized military personnel of varying fitness levels and experience with CrossFit™ • results included some increases in power (20%) as calculated and strength (13%) [tests more specific to the training] • results also included modest or no overall improvements in Army standard fitness tests

  13. Injury Concerns • limited data • small number of weight room injuries compared to sports injuries overall • 56,000 emergency room visits for weight training injuries compared to 6 million total ER visits for sports injuries

  14. Injury Concerns • Causes included: • Unsafe behavior • Equipment malfunction • Lack of supervision • Inattention • Weightlifting injuries (Olympic lifts) have a much lower injury rate than other popular sports (2-25x less)

  15. Terminology Concerns • Intensity: weight lifted (%1RM), NOT perception of working hard (which is often higher in ‘metabolic’ workouts) • related to volume-load, which is calculated by multiplying the weight by the total number of repetitions at that weight

  16. Terminology (cont’d) • Example calculation of volume-load comparison for one exercise • 100 kg 1RM • 3 sets of 12 at 40% of 1RM = 1440 kg • 5 sets of 5 at 80% of 1RM = 2000 kg • Thus, by %1RM and volume-load definitions, intensity is highest in heavy-load exercises

  17. Training Recommendations • increase muscle strength (anaerobic) component through standard strength training protocol (high loading – high intensity ≥ 80% of 1RM) • increase VO2max (aerobic) component through aerobic training protocol (running, biking, etc.) • increase muscle power component through use of power exercise protocol (weightlifting movements, plyometrics, etc.)

  18. Periodization Example • Variation in Volume-Load (kg) • Variation in Intensity (% 1RM) • Variation in Focus of Training (Strength, Power, Speed, Endurance)

  19. Final Thoughts • Questions to be answered: • What are the most important physical performance needs of the soldier? • What is the purpose of utilizing resistance training to meet these needs? • Which needs are met with military training and which needs should be met in the weight room?

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