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Optimizing Strength and Resistance Training: Best Practices Applied to Sports Disciplines and Performance

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A special issue of Journal of Functional Morphology and Kinesiology (ISSN 2411-5142). This special issue belongs to the section "Athletic Training and Human Performance".

Deadline for manuscript submissions: 31 December 2024 | Viewed by 16649

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Dr. Luis Manuel Martínez Aranda

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Guest Editor

SEJ-680: Science-Based Training (SBT) Research Group, Faculty of Sports Sciences, Pablo de Olavide University, 41013 Seville, Spain
Interests: nutrition; strength; resistance exercise; isoinertial training; training optimization; physical performance; skeletal muscle; sports injuries; sports medicine
Special Issues, Collections and Topics in MDPI journals

Dr. Javier Raya-González

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Guest Editor

Faculty of Sports Sciences, University of Extremadura, 10003 Caceres, Spain
Interests: strength; resistance exercise; isoinertial training; training optimization; physical performance; sports injuries; sports medicine; team sports performance; workload monitoring
Special Issues, Collections and Topics in MDPI journals

Special Issue Information

Dear Colleagues,

Strength training plays a fundamental role in enhancing the functional and muscular performance of the human body. Physical conditioning, the development of the ability to generate force and muscle power in a specific context and moment, as well as neuromuscular and structural adaptations, are key aspects that benefit from optimised strength training. This Special Issue will explore different methodologies, techniques and practices applied to strength training, focusing on the optimization of the training processes in order to achieve maximum performance, highlighting the need for careful planning for each individual and discipline.

In this regard, the correct application and optimization of strength training benefit not only practitioners of weight training disciplines, but also athletes in individual and team sports. In these contexts, the careful and precise application of methodology and training optimization becomes crucial, using appropriate techniques to maximize benefits and minimize the risk of injuries in athletes.

Therefore, this Special Issue aims to provide a comprehensive and updated overview of the best practices and techniques applied to strength and resistance training, contributing to continuous advancement in sports performance optimization. Additionally, it seeks to provide valuable information for athletes, coaches and physical conditioning professionals. Original research papers and literature reviews are welcome.

Dr. Luis Manuel Martínez Aranda
Dr. Javier Raya-González
Guest Editors

Manuscript Submission Information

Manuscripts should be submitted online at www.mdpi.com by registering and logging in to this website. Once you are registered, click here to go to the submission form. Manuscripts can be submitted until the deadline. All submissions that pass pre-check are peer-reviewed. Accepted papers will be published continuously in the journal (as soon as accepted) and will be listed together on the special issue website. Research articles, review articles as well as short communications are invited. For planned papers, a title and short abstract (about 100 words) can be sent to the Editorial Office for announcement on this website.

Submitted manuscripts should not have been published previously, nor be under consideration for publication elsewhere (except conference proceedings papers). All manuscripts are thoroughly refereed through a single-blind peer-review process. A guide for authors and other relevant information for submission of manuscripts is available on the Instructions for Authors page. Journal of Functional Morphology and Kinesiology is an international peer-reviewed open access quarterly journal published by MDPI.

Please visit the Instructions for Authors page before submitting a manuscript. The Article Processing Charge (APC) for publication in this open access journal is 1600 CHF (Swiss Francs). Submitted papers should be well formatted and use good English. Authors may use MDPI's English editing service prior to publication or during author revisions.

Keywords

skeletal muscle
muscle hypertrophy
resistance exercise
eccentric training
power output
plyometrics
strength adaptations
training volume
sports performance
conditioning

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Published Papers (8 papers)

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Research

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15 pages, 1645 KiB

Open AccessArticle

Effects of Explosive vs. Strength Resistance Training on Plantar Flexor Neuromuscular and Functional Capacities in Institutionalized Older Adults: A Randomized Controlled Trial

by Elmoetez Magtouf, Nicolas Peyrot, Yosra Cherni, Oussema Gaied Chortane, Jonathan Jolibois, Abderrahmane Rahmani and Wael Maktouf

J. Funct. Morphol. Kinesiol. 2024, 9(4), 261; https://doi.org/10.3390/jfmk9040261 - 7 Dec 2024

Viewed by 551

Abstract

Objectives: To compare the effects of explosive and strength resistance training on neuromuscular and functional parameters in older adults and to analyze the relationship between changes in walking speed and improvements in plantar flexor (PF) neuromuscular parameters following interventions. Methods: In total, 40 participants were randomly assigned to either an explosive resistance training group (EXG, n = 18; age = 80.41 ± 10.12 years; body mass index = 22.89 ± 2.77 kg/m²) or a strength resistance training group (STG, n = 22; age = 82.89 ± 5.32 years; body mass index = 23.81 ± 3.45 kg/m²). Both groups participated in the same PF resistance training regimen (three sessions per week for 12 weeks), engaging in identical exercises. However, EXG performed three to five sets of 12 to 14 repetitions at 40% to 45% of one-maximal repetition with a rapid concentric phase and a 3 s eccentric phase, while the STG performed three to four sets of 6 to 7 repetitions at 80% to 85% of one-maximal repetition, with both phases lasting approximately 3 s. Before and after the interventions, gait speed (m/s) was assessed using a 10 m walking test, and relative maximal force (Relative Fmax, N/kg) was evaluated during maximal voluntary isometric contraction of PF. From the force–time curve, early (0–50 ms) and late (100–200 ms) rates of force development (RFD) were extracted from the linear slopes (Δ force/Δ time). Results: Gait speed significantly improved in both groups (p < 0.05). However, the improvement was more pronounced in the EXG compared to the STG (p < 0.05). Relative Fmax showed a more significant increase in the STG than in the EXG (p < 0.05). Moreover, a significant 10% increase in early RFD in the STG and a 20.1% increase in the EXG were observed (p < 0.05). The improvement in early RFD was greater in the EXG (p < 0.05). Additionally, late RFD improved significantly only in the EXG (+20.4%, p < 0.05). Conclusion: Explosive resistance training appears particularly effective in improving the ability to rapidly generate force, which is essential for many daily activities requiring explosive movements and quick responses. Full article

(This article belongs to the Special Issue Optimizing Strength and Resistance Training: Best Practices Applied to Sports Disciplines and Performance)

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10 pages, 296 KiB

Open AccessArticle

External Load Evaluation in Elite Futsal: Influence of Match Results and Game Location with IMU Technology

by Héctor Gadea-Uribarri, Carlos Lago-Fuentes, Ainhoa Bores-Arce, Víctor Emilio Villavicencio Álvarez, Sergio López-García, Santiago Calero-Morales and Elena Mainer-Pardos

J. Funct. Morphol. Kinesiol. 2024, 9(3), 140; https://doi.org/10.3390/jfmk9030140 - 20 Aug 2024

Cited by 3 | Viewed by 1310

Abstract

The purpose of this study was to assess the external load demands in futsal, considering both home and away matches and their outcomes, in order to plan microcycles throughout the season based on the external load of each match. The external load of 10 players from a First Division team in the Spanish Futsal League was recorded throughout 15 official matches in the first half of the league championship. The players’ external load was monitored using OLIVER devices. To analyse the influence of the match outcome and location on the external load, a univariate general linear model (GLM) analysis was conducted with Bonferroni post hoc. There are no differences between the variables neither comparing results nor location factors, except for accelerations of 2 to 3 m/s² (m) per minute and the number of accelerations of 2 to 3 m/s² per minute, reporting higher value winnings at home than away (p < 0.05). The location and results are not factors that influence on external load in futsal matches, except the number and distance performed in accelerations and distance covered at a low to medium speed. These findings are important for planning microcycles and providing the appropriate dosage to each player to achieve optimal performance in matches. Full article

(This article belongs to the Special Issue Optimizing Strength and Resistance Training: Best Practices Applied to Sports Disciplines and Performance)

12 pages, 725 KiB

Open AccessArticle

Match-to-Match Variation on High-Intensity Demands in a Portuguese Professional Football Team

by José E. Teixeira, Luís Branquinho, Miguel Leal, Ryland Morgans, Andrew Sortwell, Tiago M. Barbosa, António M. Monteiro, Pedro Afonso, Guilherme Machado, Samuel Encarnação, Ricardo Ferraz and Pedro Forte

J. Funct. Morphol. Kinesiol. 2024, 9(3), 120; https://doi.org/10.3390/jfmk9030120 - 4 Jul 2024

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The aim of this study was to analyze the match-to-match variation in high-intensity demands from one Portuguese professional football team according to playing positions. Twenty-three male outfield professional football players were observed during eighteen matches of the Portuguese Second League. Time–motion data were collected using Global Positioning System (GPS) technology. Match running performance was analyzed based on the following three playing positions: defenders (DF), midfielders (MF), and forwards (FW). Repeated measures ANOVA was utilized to compare match running performance within each position role, and seasonal running variation. Practical differences were assessed using the smallest worthwhile change (SWC), coefficient of variation (CV), and twice the coefficient of variation (2CV). Significant differences were found among playing positions in total distance covered (F = 15.45, p < 0.001, η² = 0.33), average speed (F = 12.79, p < 0.001, η² = 0.29), high-speed running (F = 16.93, p < 0.001, η² = 0.36), sprinting (F = 13.49, p < 0.001, η² = 0.31), accelerations (F = 4.69, p = 0.001, η² = 0.132), and decelerations (F = 12.21, p < 0.001, η² = 0.284). The match-to-match running performance encompassed TD (6.59%), AvS (8.67%), HSRr (37.83%), SPR (34.82%), ACC (26.92%), and DEC (27.85%). CV values for total distance covered ranged from 4.87–6.82%, with forwards and midfielders exhibiting the greatest and smallest variation, respectively. Midfielders demonstrated the highest match-to-match variation for all other analyzed variables (8.12–69.17%). All playing positions showed significant variation in high-demanding variables (26.94–37.83%). This study presents the initial analysis of match-to-match variation in high-intensity demands within a Portuguese professional football team. Thus, the position’s specificity and context can provide a helpful strategy for evaluating match-to-match running performance, and for recommending individualized training exercises based on the peak and high-intensity demands for each player’s role within the game. Full article

(This article belongs to the Special Issue Optimizing Strength and Resistance Training: Best Practices Applied to Sports Disciplines and Performance)

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12 pages, 301 KiB

Open AccessArticle

Key Performance Indicators Predictive of Success in Soccer: A Comprehensive Analysis of the Greek Soccer League

by Andreas Stafylidis, Athanasios Mandroukas, Yiannis Michailidis, Lazaros Vardakis, Ioannis Metaxas, Angelos E. Kyranoudis and Thomas I. Metaxas

J. Funct. Morphol. Kinesiol. 2024, 9(2), 107; https://doi.org/10.3390/jfmk9020107 - 17 Jun 2024

Cited by 1 | Viewed by 3302

Abstract

Previous research emphasizes the significance of key performance metrics in determining match outcomes. The purpose of this study is to enhance the understanding of success in professional soccer by analyzing the relationship between match outcomes (win, lose, draw) and various Performance Indicators extracted from the Greek soccer league, as well as to develop a regression model of success in soccer. The sample consisted of all 91 matches from the first round of the 2020–2021 season of the Greek Football League. Utilizing Kruskal–Wallis tests, significant differences were found in goals scored, shots, and shots on target, ball possession, passing metrics, touches in the penalty area, and average shot distance (p < 0.05), with winning teams having demonstrated superior performance metrics. Moreover, winning teams engaged more in positional attacks and counterattacks with shots (p < 0.05). The binary logistic regression model applied to predict match outcomes identified shots on target, counterattacks, passes metrics, offensive duels and set pieces (penalties, free kicks) as key factors influencing the likelihood of winning (p < 0.05). These findings collectively highlight the importance of effective offensive play, including goal scoring, shooting accuracy, and ball possession, in determining the outcomes of soccer matches, with the regression model offering a nuanced understanding of these relationships. Full article

(This article belongs to the Special Issue Optimizing Strength and Resistance Training: Best Practices Applied to Sports Disciplines and Performance)

11 pages, 734 KiB

Open AccessArticle

Examining Changes in Shoulder Strength, Lower Body Power, and Body Composition among Collegiate Baseball Players after Completion of a Summer Baseball League Season

by Brandon Merfeld, Matthew Rowley, Thomas Almonroeder, Joel Luedke, Jacob L. Erickson, Margaret T. Jones, Jennifer B. Fields, Elijah Szymanski and Andrew R. Jagim

J. Funct. Morphol. Kinesiol. 2024, 9(2), 98; https://doi.org/10.3390/jfmk9020098 - 31 May 2024

Viewed by 1396

Abstract

The strength of the shoulder musculature involved with internal rotation and arm extension plays an important role in the overhead throwing motion for baseball athletes, both for throwing-related performance and injury risk. The maintenance of shoulder strength is a high priority for baseball athletes throughout a season; however, little is known in regards to the expected changes in strength throughout a season. To examine pre-post changes in shoulder strength, lower body power, and body composition among collegiate baseball players after the completion of a summer baseball league season. Amateur baseball players (n = 12; age: 20.9 ± 1.0 years.; height: 181.6 ± 5.6 cm; body mass: 86.4 ± 11.1 kg; BMI: 26.0 ± 2.6 kg/m²) participated in the current study. Pre- and post-competitive season, the participants completed shoulder strength assessments and body composition and countermovement vertical jump (CMJ) tests. An upper-body isometric test (athletic shoulder [ASH] test) was used to evaluate shoulder strength for each arm. Each subject completed maximal isometric contractions for both the throwing and non-throwing arms at four separate angles of abduction (180°, ‘I’; 135°, ‘Y’; 90°, ‘T’; and −180°, ‘A’) while lying in a prone position. For shoulder strength, the primary dependent variable of interest was a composite measure that represented the average of the forces produced across all four positions of the ASH test (I, Y, T, A). For the ASH test composite measure, there was a trend toward a significant arm-by-time interaction effect (p = 0.08), as shoulder strength decreased by 9.03% for the throwing arm (ES = 0.72; 95% CI = [−0.27, −0.01]), compared to only 2.03% for the non-throwing arm (ES = 0.15; 95% CI = [−0.16, 0.09]), over the course of the season. The main effects of time (p = 0.16) and arm (p = 0.58) were not significant for the ASH test composite measure. There was no relationship between lower body power and throwing arm strength at baseline (r = 0.20, p = 0.56), and only a non-significant weak relationship at post-test (r = 0.28, p = 0.41). Throughout a season, baseball players may experience reductions in shoulder strength of the throwing arm with minimal changes in shoulder strength in the non-throwing arm. Full article

(This article belongs to the Special Issue Optimizing Strength and Resistance Training: Best Practices Applied to Sports Disciplines and Performance)

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11 pages, 1260 KiB

Open AccessArticle

Will Music Give Me Power? Effects of Listening to Music during Active and Passive Rest Intervals on Power Output during Resistance Exercise

by Agata Latocha, Jakub Jarosz, Jonatan Helbin and Michał Krzysztofik

J. Funct. Morphol. Kinesiol. 2024, 9(1), 32; https://doi.org/10.3390/jfmk9010032 - 16 Feb 2024

Viewed by 2690

Abstract

The study aimed to evaluate the impact of listening to preferred music during active/passive rest on power output and heart rate in barbell squats (BS) and bench presses (BP). Fifteen participants (13 males and 2 females), moderately resistance trained, were engaged in four randomized experimental sessions with varying rest intervals (active/passive) and music presence (listening or not). Each session involved three sets of three repetitions of BS and BP at a 50% one-repetition maximum. ANOVA showed a significant main effect of the set for BP relative mean and peak power output (p < 0.001; both). The post hoc comparisons indicated a significantly higher BP relative mean and peak power output in set_2 (p < 0.001; effect size [ES] = 0.12 and p < 0.001; ES = 0.10) and set_3 (p < 0.001; ES = 0.11 and p = 0.001; ES = 0.16) in comparison to set_1. Moreover, a main effect of the set indicating a decrease in BS relative peak power output across sets was observed (p = 0.024) with no significant differences between sets. A significantly higher mean heart rate during active rest in comparison to passive rest was observed (p = 0.032; ES = 0.69). The results revealed no significant effect of listening to music on relative power output and heart rate during BS and BP. Full article

(This article belongs to the Special Issue Optimizing Strength and Resistance Training: Best Practices Applied to Sports Disciplines and Performance)

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Review

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14 pages, 586 KiB

Open AccessReview

Heart Rate Variability Applications in Strength and Conditioning: A Narrative Review

by Jennifer S. Addleman, Nicholas S. Lackey, Justin A. DeBlauw and Alexander G. Hajduczok

J. Funct. Morphol. Kinesiol. 2024, 9(2), 93; https://doi.org/10.3390/jfmk9020093 - 27 May 2024

Cited by 1 | Viewed by 4178

Abstract

Heart rate variability (HRV) is defined as the fluctuation of time intervals between adjacent heartbeats and is commonly used as a surrogate measure of autonomic function. HRV has become an increasingly measured variable by wearable technology for use in fitness and sport applications. However, with its increased use, a gap has arisen between the research and the application of this technology in strength and conditioning. The goal of this narrative literature review is to discuss current evidence and propose preliminary guidelines regarding the application of HRV in strength and conditioning. A literature review was conducted searching for HRV and strength and conditioning, aiming to focus on studies with time-domain measurements. Studies suggest that HRV is a helpful metric to assess training status, adaptability, and recovery after a training program. Although reduced HRV may be a sign of overreaching and/or overtraining syndrome, it may not be a sensitive marker in aerobic-trained athletes and therefore has different utilities for different athletic populations. There is likely utility to HRV-guided programming compared to predefined programming in several types of training. Evidence-based preliminary guidelines for the application of HRV in strength and conditioning are discussed. This is an evolving area of research, and more data are needed to evaluate the best practices for applying HRV in strength and conditioning. Full article

(This article belongs to the Special Issue Optimizing Strength and Resistance Training: Best Practices Applied to Sports Disciplines and Performance)

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Other

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26 pages, 5187 KiB

Open AccessCase Report

Greater Neuromuscular and Perceptual Fatigue after Low versus High Loads in the Bench Press: A Preliminary Study Applying Frequentist and Bayesian Group Analyses with Subject-by-Subject Case Series Reports

by Daniel Varela-Olalla, Juan Del Campo-Vecino and Carlos Balsalobre-Fernández

J. Funct. Morphol. Kinesiol. 2024, 9(4), 186; https://doi.org/10.3390/jfmk9040186 - 5 Oct 2024

Viewed by 1050

Abstract

Background/Objective: This study investigated the differences in acute fatigue following resistance training performed with low versus high loads in the bench press (BP). Methods: Trained males (n = 5, 21.2 ± 2.77 years; 81.86 ± 6.67 kg; 177 ± 7.52 cm) undertook three protocols with 50%RM and three with 85%RM with volume equalized between protocols: muscular failure protocols (TF, RTP1 and 2), half-maximum repetition protocols (RTP3 and 4), and cluster set protocols (RTP5 and 6). Mechanical performance, lactate, and perceptual responses were analyzed during protocols and at post 0, 24, and 48 h using frequentist (p < 0.05) and Bayesian approaches. Results: Moderate to large (ES ≥ 0.3) and trivial to moderate (ES < 0.3) effects were observed at 0 and 24 h post-session, respectively, across all protocols. TF protocols, particularly RTP1, showed the greatest impairments when compared to the other RTP (ES ≥ 0.3). The Bayesian analysis supported the frequentist results, showing strong-decisive evidence for our data under the model that included protocols as predictors for mechanical, metabolic, and perceptual variables during protocols. Inter-individual variability in responses was observed in the neuromuscular tests, potentially related to the strength level and perceptual responses. Conclusions: In summary, TF generates greater fatigue, while reducing set volume to half of maximum repetitions or including intra-set rest that helps to mitigate fatigue symptoms. Full article

(This article belongs to the Special Issue Optimizing Strength and Resistance Training: Best Practices Applied to Sports Disciplines and Performance)

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