A comparative analysis of the effects of drop set and traditional resistance training on anaerobic power in young men

Yıl 2023, , 225 - 232, 30.09.2023

Kadir Keskin , Fatma Tokat

https://doi.org/10.31459/turkjkin.1339348

Öz

Drop set is a popular time-efficient resistance training method. This study aimed to compare the impact of drop-set (DS) training versus traditional resistance training (TRT) while ensuring equalized total training volume on the Wingate Anaerobic Test. Twenty-four sports science students were assigned to either DS (n=12) or TRT (n=12) protocols according to their 1 RM values, and they trained twice a week for 6 weeks.1 RM test was only conducted at the beginning of the study, while the Wingate anaerobic power test was administered at baseline and after the intervention period. The study demonstrated a significant main effect of time for peak power (p< 0.001), and a between-group interaction effect was observed for peak power (p< 0.05). The DS group exhibited slightly higher peak power values compared to TRT (p< 0.05, 15% increase for DS, 13% for TRT, ES: 0,50 and 0,36 respectively), while both groups displayed significantly increased values from pre to post-testing (p < 0.001). Based on our findings, it can be inferred that DS training leads to slightly greater enhancements in anaerobic power when compared to TRT. Additionally, the study confirmed that a 6-week (12 sessions in total) resistance training program utilizing a load of 70% of 1 RM was sufficient to enhance anaerobic performance in young active men.

Anahtar Kelimeler

Anaerobic power, drop set, resistance training

Kaynakça

• Alemdaroğlu, U. (2012). The relationship between muscle strength, anaerobic performance, agility, sprint ability and vertical jump performance in professional basketball players. J Hum Kinet, 31, 149–158.
• Angleri, V., Ugrinowitsch, C., & Libardi, C. A. (2017). Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men. Eur J Appl Physiol, 117(2), 359–369.
• Arslan, C. (2005). Relationship between the 30-second wingate test and characteristics of isometric and explosive leg strength in young subjects. J Strength Cond Res, 19(3), 658–666.
• American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 41(3), 687–708.
• Ayalon, A., Inbar, O., Bar-Or, O. (1974). Relationships Among measurements of explosive strength and anaerobic power. In: R. C. Nelson & C. A. Morehouse C.A. (eds), Biomechanics IV. International Series on Sport Sciences. Palgrave, London.
• Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2005). Designing resistance training programmes to enhance muscular fitness: a review of the acute programme variables. Sports Med, 35(10), 841–851.
• Borde, R., Hortobágyi, T., & Granacher, U. (2015). Dose-Response relationships of resistance training in healthy old adults: a systematic review and meta-analysis. Sports Med (Auckland, N.Z.), 45(12), 1693–1720.
• Coleman, M., Harrison, K., Arias, R., Johnson, E., Grgic, J., Orazem, J., & Schoenfeld, B. (2022). Muscular adaptations in drop set vs. traditional training: a meta-analysis. International Journal of Strength and Conditioning, 2(1).
• Enes, A., Alves, R. C., Schoenfeld, B. J., Oneda, G., Perin, S. C., Trindade, T. B., Prestes, J., & Souza-Junior, T. P. (2021). Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males. Appl Physiol Nutr Metab, 46(11), 1417–1424.
• Figueiredo, V. C., de Salles, B. F., & Trajano, G. S. (2018). Volume for muscle hypertrophy and health outcomes: the most effective variable in resistance training. Sports Med, 48(3), 499–505.
• Fink, J., Schoenfeld, B. J., Kikuchi, N., & Nakazato, K. (2018). Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength. J Sports Med Phys Fitness, 58(5), 597–605.
• Haff, G. G., Hobbs, R. T., Haff, E. E., Sands, W. A., Pierce, K. C., & Stone, M. H. (2008). Cluster training: A novel method for introducing training program variation. J Strength Cond, 30(1), 67-76.
• Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc, 36(4), 674–688.
• Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods. Int J Environ Res Public Health 16(24), 4897.
• Lee, K. L., Oh, T. W., Gil, Y. C., & Kim, H. J. (2021).Correlation between muscle architecture and anaerobic power in athletes involved in different sports. Sci Rep, 11, 13332.
• Loenneke, J. P., Wilson, J. M., Marín, P. J., Zourdos, M. C., & Bemben, M. G. (2012). Low intensity blood flow restriction training: a meta-analysis. Eur J Appl Physiol, 112(5), 1849–1859.
• Ogasawara, R., Loenneke, J., Thiebaud, R., & Abe, T. (2013). Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. Int J Clin Med, 4(2), 114-121.
• Ozaki, H., Kubota, A., Natsume, T., Loenneke, J. P., Abe, T., Machida, S., & Naito, H. (2017). Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study. J Sports Sci, 36(6), 691–696.
• Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2004). Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship. J Strength Cond Res, 18(2), 377–382.
• Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2005). Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. J Strength Cond Res, 19(4), 950–958.
• Petisco, C., Ramirez-Campillo, R., Hernández, D., Gonzalo-Skok, O., Nakamura, F. Y., & Sanchez-Sanchez, J. (2019). Post-activation potentiation: effects of different conditioning intensities on measures of physical fitness in male young professional soccer players. Front Psychol, 10, 1167.
• Prestes, J., A Tibana, R., de Araujo Sousa, E., da Cunha Nascimento, D., de Oliveira Rocha, P., F Camarço, N., Frade de Sousa, N. M., & Willardson, J. M. (2019). Strength and muscular adaptations after 6 weeks of rest-pause vs. traditional multiple-sets resistance training in trained subjects. J Strength Cond Res, 33(1), 113-121.
• Ralston, G. W., Kilgore, L., Wyatt, F. B., Buchan, D., & Baker, J. S. (2018). Weekly training frequency effects on strength gain: a meta-analysis. Sports Med Open, 4(1), 36.
• Rhea, M. R., Alvar, B. A., Burkett, L. N., & Ball, S. D. (2003). A meta-analysis to determine the dose response for strength development. Med Sci Sports Exerc, 35(3), 456-464.
• Richardson, J. T. (2011). Eta Squared and partial eta squared as measures of effect size in educational research. Educ Res Rev, 6, 135-147.
• Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports, 9(2), 32.
• Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. J Strength Cond Res, 29(10), 2954–2963.
• Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci, 35(11), 1073-1082.
• Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc, 51(1), 94-103.
• Slade, J. M., Miszko, T. A., Laity, J. H., Agrawal, S. K., & Cress, M. E. (2002). Anaerobic power and physical function in strength-trained and non-strength-trained older adults. J Gerontol A Biol Sci Med Sci, 57(3).
• Sødal, L. K., Kristiansen, E., Larsen, S., & van den Tillaar, R. (2023). Effects of drop sets on skeletal muscle hypertrophy: a systematic review and meta-analysis. Sports Med Open, 9(1), 66.
• Tufano, J. J., Brown, L. E., & Haff, G. G. (2017). Theoretical and practical aspects of different cluster set structures: a systematic review. J Strength Cond Res, 31(3), 848-867.
• Varović, D., Žganjer, K., Vuk, S., & Schoenfeld, B. J. (2021). Drop-Set training elicits differential increases in non-uniform hypertrophy of the quadriceps in leg extension exercise. Sports, 9(9), 119.