Effects of a Ten-Week Periodized Resistance Training Program on Speed in High School Athletes

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Strength and speed are important for athletes that perform change-of-direction sprinting. With limited pre-season time, quality short-term training is vital to high school athletes. Although inconsistent, research shows periodized resistance training (PRT) as most beneficial for athletes.

PURPOSE: To investigate the effectiveness of short-term PRT on speed and determine the relationship between relative strength and speed.

METHODS: Eighteen male high school football and soccer players were randomly assigned to either a PRT group (PRTG) or a control group (CG) after providing informed consent. Both groups were pre and post-tested on drills to assess speed (“Nebraska, “T”, and 20 m dash) and a 3-repetition maximum back squat to assess strength. The PRTG participated in a 10-week/3-day/week PRT program while the CG independently participated in their normal training routine. Five 2x2 ANOVAs were conducted (treatment/control vs. pretest/post test) with significance set at p < .05 to determine differences.

RESULTS: There was a significant difference (p<.001) for both absolute and relative strength with the PRTG mean (298.94 lbs ± 58.6 lbs; 1.78 ± 0.31) greater than the CG mean (186 lbs ± 34.78 lbs; 1.24 ± 0.24) after training. Nebraska drill scores approached significance (p = .055) after training [PRTG = 8.26 sec ± 0.46sec; CG = 8.56 sec ± 0.63 sec]. Relative strength was most highly correlated (-.72) with the Nebraska drill for the PRTG at the time of the pre-test. The correlation between relative strength and speed was not improved with training. Increases in absolute and thus relative strength were expected, because although independent, the CG also trained for strength. Further investigation of the results of random assignment to groups showed mostly football players in the PRTG and mostly soccer players in the CG. Sport specific training attributes of soccer and football players may have influenced the findings.

CONCLUSION: The 10 week short-term PRT did not elicit significant differences in change-of-direction speed in this sample of football and soccer players. Supported by the Adrian Tinsley Undergraduate Summer Research Program.

Original Citation

Pacheco, B. & Russell, P. (2016, June 3). Effects of a Ten-Week Periodized Resistance Training Program on Speed in High School Athletes. Medicine & Science in Sports & Exercise, 48(5S), 937. doi: 10.1249/01.mss.0000487804.67246.ac