Publication: Combined squat and light-load resisted sprint training for improving athletic performance
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Lippincott Williams & Wilkins (LWW)
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Abstract
This study aimed to analyze the effects of 5 training methods: squat (SQ), light-load sled towing (LST), heavy-load sled towing (HST), squat combined with LST (SQ + LST), and squat combined with HST (SQ + HST) on physical performance. Ninety-one physically active men were randomly assigned to one of the aforementioned training methods or a control group. Before and after the training period, a battery of tests was completed: 30-m sprint; change of direction (COD); countermovement jump (CMJ) and Abalakov jump (ABK); and estimated 1 repetition maximum (1RM) in squat. Training took place once per week for 8 weeks. SQ trained the squat exercise, HST trained resisted sprints with 80% body mass (BM) load, LST trained resisted sprints with 12.5% BM load, SQ + HST combined squat with 80% BM load resisted sprint, and SQ + LST combined squat with 12.5% BM load resisted sprint. The loads used in squat ranged from 40 to 55% 1RM. After the training program, SQ + LST showed improvements in 0- to 30-, 10- to 20-, and 10- to 30-m sprint times, whereas SQ + HST did not achieve significant enhancements over any sprint time. LST and HST improved over 0-20 and 10-30 m, respectively. SQ showed improvements in 20- to 30-m sprint time. Change of direction and CMJ performance were increased for HST, SQ + HST, and SQ + LST, whereas only SQ + LST improved ABK height. SQ, HST, SQ + HST, and SQ + LST increased 1RM. Squat training with low/moderate loads combined with LST (12.5% BM) may be an effective stimulus for improving leg strength, jump ability, COD, and sprint performance.
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El objetivo de este estudio fue analizar los efectos de un programa de entrenamiento combinado que integra ejercicios de fuerza tradicionales (sentadilla) con entrenamiento de sprint resistido con cargas ligeras, sobre diferentes indicadores de rendimiento atlético relacionados con la velocidad, la potencia y la transferencia fuerza–velocidad. El trabajo se diseñó para evaluar si la combinación estratégica de ambos estímulos produce adaptaciones superiores frente a enfoques de entrenamiento aislados. El estudio presenta una aportación científica original, ya que se trata de un diseño experimental de intervención, no descriptivo, que analiza de forma directa los efectos sinérgicos entre dos modalidades de entrenamiento ampliamente utilizadas en la práctica profesional, pero escasamente integradas de forma sistemática en la literatura científica. Los resultados mostraron mejoras significativas en variables clave del rendimiento, aportando evidencia empírica sólida sobre la eficacia de combinar trabajo de fuerza máxima con estímulos de sprint resistido de baja carga para optimizar la transferencia al rendimiento específico. Este enfoque permitió avanzar en el debate científico sobre qué tipo de resistencias externas optimizan la mejora del sprint, aportando criterios aplicados para la planificación del entrenamiento en deportes de equipo y modalidades de velocidad.
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Pareja-Blanco F, Asián-Clemente JA, Sáez de Villarreal E. Combined Squat and Light-Load Resisted Sprint Training for Improving Athletic Performance. J Strength Cond Res. 2021 Sep 1;35(9):2457-2463. doi: 10.1519/JSC.0000000000003171. PMID: 31022105.