Skip to main content
SpringerLink
Log in

The Importance of Muscular Strength: Training Considerations

  • Review Article
  • Published:
Sports Medicine Aims and scope Submit manuscript

Abstract

This review covers underlying physiological characteristics and training considerations that may affect muscular strength including improving maximal force expression and time-limited force expression. Strength is underpinned by a combination of morphological and neural factors including muscle cross-sectional area and architecture, musculotendinous stiffness, motor unit recruitment, rate coding, motor unit synchronization, and neuromuscular inhibition. Although single- and multi-targeted block periodization models may produce the greatest strength-power benefits, concepts within each model must be considered within the limitations of the sport, athletes, and schedules. Bilateral training, eccentric training and accentuated eccentric loading, and variable resistance training may produce the greatest comprehensive strength adaptations. Bodyweight exercise, isolation exercises, plyometric exercise, unilateral exercise, and kettlebell training may be limited in their potential to improve maximal strength but are still relevant to strength development by challenging time-limited force expression and differentially challenging motor demands. Training to failure may not be necessary to improve maximum muscular strength and is likely not necessary for maximum gains in strength. Indeed, programming that combines heavy and light loads may improve strength and underpin other strength-power characteristics. Multiple sets appear to produce superior training benefits compared to single sets; however, an athlete’s training status and the dose–response relationship must be considered. While 2- to 5-min interset rest intervals may produce the greatest strength-power benefits, rest interval length may vary based an athlete’s training age, fiber type, and genetics. Weaker athletes should focus on developing strength before emphasizing power-type training. Stronger athletes may begin to emphasize power-type training while maintaining/improving their strength. Future research should investigate how best to implement accentuated eccentric loading and variable resistance training and examine how initial strength affects an athlete’s ability to improve their performance following various training methods.

This is a preview of subscription content, log in via an institution to check access.

Access this article

Log in via an institution

Subscribe and save

Springer+ Basic
$34.99 /Month
  • Get 10 units per month
  • Download Article/Chapter or eBook
  • 1 Unit = 1 Article or 1 Chapter
  • Cancel anytime
Subscribe now

Buy Now

Price excludes VAT (USA)
Tax calculation will be finalised during checkout.

Instant access to the full article PDF.

Institutional subscriptions

Fig. 1

Similar content being viewed by others

References

  1. Suchomel TJ, Nimphius S, Stone MH. The importance of muscular strength in athletic performance. Sports Med. 2016;46(10):1419–49.

    Article  PubMed  Google Scholar 

  2. Stone MH. Position statement: explosive exercises and training. Natl Strength Cond Assoc J. 1993;15(3):7–15.

    Article  Google Scholar 

  3. Siff M. Biomechanical foundations of strength and power training. In: Zatsiorsky V, editor. Biomechanics in sport. London: Blackwell Scientific Ltd; 2001. p. 103–39.

    Google Scholar 

  4. McGuigan MR, Newton MJ, Winchester JB, Nelson AG. Relationship between isometric and dynamic strength in recreationally trained men. J Strength Cond Res. 2010;24(9):2570–3.

    Article  PubMed  Google Scholar 

  5. McGuigan MR, Winchester JB. The relationship between isometric and dynamic strength in college football players. J Sports Sci Med. 2008;7(1):101–5.

    PubMed  PubMed Central  Google Scholar 

  6. Beattie K, Carson BP, Lyons M, Kenny IC. The relationship between maximal-strength and reactive-strength. Int J Sports Physiol Perform. 2016;12:548–53.

  7. Beckham GK, Suchomel TJ, Bailey CA, Sole CJ, Grazer JL. The relationship of the reactive strength index-modified and measures of force development in the isometric mid-thigh pull. In: Sato K, Sands WA, Mizuguchi S, editors. XXXIInd International Conference of Biomechanics in Sports; 2014; Johnson City, TN; 2014. p. 501–4.

  8. Dos’Santos T, Thomas C, Comfort P, McMahon JJ, Jones PA. Relationships between isometric force-time characteristics and dynamic performance. Sports. 2017;5(3):68.

    Article  Google Scholar 

  9. Balshaw TG, Massey GJ, Maden-Wilkinson TM, Morales-Artacho AJ, McKeown A, Appleby CL, et al. Changes in agonist neural drive, hypertrophy and pre-training strength all contribute to the individual strength gains after resistance training. Eur J Appl Physiol. 2017;117(4):631–40.

    Article  PubMed  Google Scholar 

  10. Buckner SL, Mouser JG, Jessee MB, Dankel SJ, Mattocks KT, Loenneke JP. What does individual strength say about resistance training status? Muscle Nerve. 2017;55:455–7.

    Article  PubMed  Google Scholar 

  11. Yang N, MacArthur DG, Gulbin JP, Hahn AG, Beggs AH, Easteal S, et al. ACTN3 genotype is associated with human elite athletic performance. Am J Hum Genet. 2003;73(3):627–31.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  12. Tillin NA, Bishop D. Factors modulating post-activation potentiation and its effect on performance of subsequent explosive activities. Sports Med. 2009;39(2):147–66.

    Article  PubMed  Google Scholar 

  13. Mohr M, Krustrup P, Nybo L, Nielsen JJ, Bangsbo J. Muscle temperature and sprint performance during soccer matches–beneficial effect of re-warm-up at half-time. Scand J Med Sci Sports. 2004;14(3):156–62.

    Article  CAS  PubMed  Google Scholar 

  14. Issurin VB. Generalized training effects induced by athletic preparation. A review. J Sports Med Phys Fit. 2009;49(4):333–45.

    CAS  Google Scholar 

  15. Harris GR, Stone MH, O’Bryant HS, Proulx CM, Johnson RL. Short-term performance effects of high power, high force, or combined weight-training methods. J Strength Cond Res. 2000;14(1):14–20.

    Google Scholar 

  16. Stone MH, Cormie P, Lamont H, Stone ME. Developing strength and power. In: Jeffreys I, Moody J, editors. Strength and conditioning for sports performance. New York: Routledge; 2016. p. 230–60.

    Google Scholar 

  17. Minetti AE. On the mechanical power of joint extensions as affected by the change in muscle force (or cross-sectional area), ceteris paribus. Eur J Appl Physiol. 2002;86(4):363–9.

    Article  PubMed  Google Scholar 

  18. Zamparo P, Minetti A, di Prampero P. Interplay among the changes of muscle strength, cross-sectional area and maximal explosive power: theory and facts. Eur J Appl Physiol. 2002;88(3):193–202.

    Article  CAS  PubMed  Google Scholar 

  19. Stone MH, O’Bryant H, Garhammer J, McMillan J, Rozenek R. A theoretical model of strength training. Strength Cond J. 1982;4(4):36–9.

    Google Scholar 

  20. Bompa TO, Haff G. Periodization: theory and methodology of training. Champaign: Human Kinetics; 2009.

    Google Scholar 

  21. Stone MH, Pierce KC, Sands WA, Stone ME. Weightlifting: program design. Strength Cond J. 2006;28(2):10–7.

    Google Scholar 

  22. Campos GE, Luecke TJ, Wendeln HK, Toma K, Hagerman FC, Murray TF, et al. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol. 2002;88(1–2):50–60.

    Article  PubMed  Google Scholar 

  23. Häkkinen K, Keskinen KL. Muscle cross-sectional area and voluntary force production characteristics in elite strength-and endurance-trained athletes and sprinters. Eur J Appl Physiol Occup Physiol. 1989;59(3):215–20.

    Article  PubMed  Google Scholar 

  24. Narici MV, Roi GS, Landoni L, Minetti AE, Cerretelli P. Changes in force, cross-sectional area and neural activation during strength training and detraining of the human quadriceps. Eur J Appl Physiol Occup Physiol. 1989;59(4):310–9.

    Article  CAS  PubMed  Google Scholar 

  25. Kawakami Y, Abe T, Fukunaga T. Muscle-fiber pennation angles are greater in hypertrophied than in normal muscles. J Appl Physiol. 1993;74(6):2740–4.

    Article  CAS  PubMed  Google Scholar 

  26. Stone MH, O’Bryant H, Garhammer J. A hypothetical model for strength training. J Sports Med Phys Fitness. 1981;21(4):342–51.

    CAS  PubMed  Google Scholar 

  27. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073–82.

    Article  PubMed  Google Scholar 

  28. Grgic J, Lazinica B, Mikulic P, Krieger JW, Schoenfeld BJ. The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: a systematic review. Eur J Sport Sci. 2017;17(8):983–93.

    Article  PubMed  Google Scholar 

  29. Schoenfeld BJ, Ogborn DI, Vigotsky AD, Franchi MV, Krieger JW. Hypertrophic effects of concentric vs. eccentric muscle actions: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(9):2599–608.

    Article  PubMed  Google Scholar 

  30. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low-versus high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017;31:3508–23.

  31. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016;46(11):1689–97.

    Article  PubMed  Google Scholar 

  32. Wilson GJ, Murphy AJ, Pryor JF. Musculotendinous stiffness: its relationship to eccentric, isometric, and concentric performance. J Appl Physiol. 1994;76(6):2714–9.

    Article  CAS  PubMed  Google Scholar 

  33. Butler RJ, Crowell HP, Davis IM. Lower extremity stiffness: implications for performance and injury. Clin Biomech. 2003;18(6):511–7.

    Article  Google Scholar 

  34. Bojsen-Møller J, Magnusson SP, Rasmussen LR, Kjaer M, Aagaard P. Muscle performance during maximal isometric and dynamic contractions is influenced by the stiffness of the tendinous structures. J Appl Physiol. 2005;99(3):986–94.

    Article  PubMed  Google Scholar 

  35. Roberts TJ. Contribution of elastic tissues to the mechanics and energetics of muscle function during movement. J Exp Biol. 2016;219(2):266–75.

    Article  PubMed  Google Scholar 

  36. Maffiuletti NA, Aagaard P, Blazevich AJ, Folland J, Tillin N, Duchateau J. Rate of force development: physiological and methodological considerations. Eur J Appl Physiol. 2016;116(6):1091–116.

    Article  PubMed  PubMed Central  Google Scholar 

  37. Kubo K, Yata H, Kanehisa H, Fukunaga T. Effects of isometric squat training on the tendon stiffness and jump performance. Eur J Appl Physiol. 2006;96(3):305–14.

    Article  PubMed  Google Scholar 

  38. Powers K, Nishikawa K, Joumaa V, Herzog W. Decreased force enhancement in skeletal muscle sarcomeres with a deletion in titin. J Exp Biol. 2016;219(9):1311–6.

    Article  PubMed  Google Scholar 

  39. Higuchi H, Yoshioka T, Maruyama K. Positioning of actin filaments and tension generation in skinned muscle fibres released after stretch beyond overlap of the actin and myosin filaments. J Muscle Res Cell Motil. 1988;9(6):491–8.

    Article  CAS  PubMed  Google Scholar 

  40. Herzog W, Powers K, Johnston K, Duvall M. A new paradigm for muscle contraction. Front Physiol. 2015. https://doi.org/10.3389/fphys.2015.00174.

    PubMed  PubMed Central  Google Scholar 

  41. Monroy JA, Powers KL, Gilmore LA, Uyeno TA, Lindstedt SL, Nishikawa KC. What is the role of titin in active muscle? Exerc Sport Sci Rev. 2012;40(2):73–8.

    Article  PubMed  Google Scholar 

  42. Henneman E, Somjen G, Carpenter DO. Excitability and inhibitibility of motoneurons of different sizes. J Neurophysiol. 1965;28(3):599–620.

    Article  CAS  PubMed  Google Scholar 

  43. Milner-Brown HS, Stein RB. The relation between the surface electromyogram and muscular force. J Physiol. 1975;246(3):549–69.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  44. Desmedt JE, Godaux E. Ballistic contractions in man: characteristic recruitment pattern of single motor units of the tibialis anterior muscle. J Physiol. 1977;264(3):673–93.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  45. Desmedt JE, Godaux E. Ballistic contractions in fast or slow human muscles: discharge patterns of single motor units. J Physiol. 1978;285(1):185–96.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  46. van Cutsem M, Duchateau J, Hainaut K. Changes in single motor unit behaviour contribute to the increase in contraction speed after dynamic training in humans. J Physiol. 1998;513(1):295–305.

    Article  PubMed  PubMed Central  Google Scholar 

  47. Sale DG. Neural adaptation to resistance training. Med Sci Sports Exerc. 1988;20(5 Suppl):S135–45.

    Article  CAS  PubMed  Google Scholar 

  48. Duchateau J, Semmler JG, Enoka RM. Training adaptations in the behavior of human motor units. J Appl Physiol. 2006;101(6):1766–75.

    Article  PubMed  Google Scholar 

  49. Duchateau J, Hainaut K. Mechanisms of muscle and motor unit adaptation to explosive power training. In: Paavov VK, editor. Strength and power in sport. 2nd ed. Oxford: Blackwell Science; 2003. p. 315–30.

    Google Scholar 

  50. Enoka RM. Morphological features and activation patterns of motor units. J Clin Neurophysiol. 1995;12(6):538–59.

    Article  CAS  PubMed  Google Scholar 

  51. Leong B, Kamen G, Patten C, Burke JR. Maximal motor unit discharge rates in the quadriceps muscles of older weight lifters. Med Sci Sports Exerc. 1999;31(11):1638–44.

    Article  CAS  PubMed  Google Scholar 

  52. Saplinskas JS, Chobotas MA, Yashchaninas II. The time of completed motor acts and impulse activity of single motor units according to the training level and sport specialization of tested persons. Electromyogr Clin Neurophysiol. 1980;20(6):529–39.

    CAS  PubMed  Google Scholar 

  53. Semmler JG. Motor unit synchronization and neuromuscular performance. Exerc Sport Sci Rev. 2002;30(1):8–14.

    Article  PubMed  Google Scholar 

  54. Milner-Brown HS, Lee RG. Synchronization of human motor units: possible roles of exercise and supraspinal reflexes. Electroencephalogr Clin Neurophysiol. 1975;38(3):245–54.

    Article  CAS  PubMed  Google Scholar 

  55. Semmler JG, Nordstrom MA. Motor unit discharge and force tremor in skill-and strength-trained individuals. Exp Brain Res. 1998;119(1):27–38.

    Article  CAS  PubMed  Google Scholar 

  56. Aagaard P, Simonsen EB, Andersen JL, Magnusson SP, Halkjaer-Kristensen J, Dyhre-Poulsen P. Neural inhibition during maximal eccentric and concentric quadriceps contraction: effects of resistance training. J Appl Physiol. 2000;89(6):2249–57.

    Article  CAS  PubMed  Google Scholar 

  57. Semmler JG, Kutscher DV, Zhou S, Enoka RM. Motor unit synchronization is enhanced during slow shortening and lengthening contractions of the first dorsal interosseus muscle. Soc Neurosci Abstr. 2000;26:463.

    Google Scholar 

  58. Gabriel DA, Kamen G, Frost G. Neural adaptations to resistive exercise. Sports Med. 2006;36(2):133–49.

    Article  PubMed  Google Scholar 

  59. Aagaard P, Simonsen EB, Andersen JL, Magnusson P, Dyhre-Poulsen P. Neural adaptation to resistance training: changes in evoked V-wave and H-reflex responses. J Appl Physiol. 2002;92(6):2309–18.

    Article  PubMed  Google Scholar 

  60. Baker D, Newton RU. Acute effect on power output of alternating an agonist and antagonist muscle exercise during complex training. J Strength Cond Res. 2005;19(1):202–5.

    PubMed  Google Scholar 

  61. Aagaard P. Training-induced changes in neural function. Exerc Sport Sci Rev. 2003;31(2):61–7.

    Article  PubMed  Google Scholar 

  62. Aagaard P, Simonsen EB, Andersen JL, Magnusson P, Dyhre-Poulsen P. Increased rate of force development and neural drive of human skeletal muscle following resistance training. J Appl Physiol. 2002;93(4):1318–26.

    Article  PubMed  Google Scholar 

  63. DeWeese BH, Hornsby G, Stone M, Stone MH. The training process: planning for strength–power training in track and field. Part 1: theoretical aspects. J Sport Health Sci. 2015;4(4):308–17.

    Article  Google Scholar 

  64. DeWeese BH, Hornsby G, Stone M, Stone MH. The training process: planning for strength–power training in track and field. Part 2: Practical and applied aspects. J Sport Health Sci. 2015;4(4):318–24.

    Article  Google Scholar 

  65. Stone MH, Stone M, Sands WA. Principles and practice of resistance training. Champaign: Human Kinetics; 2007.

    Google Scholar 

  66. Williams TD, Tolusso DV, Fedewa MV, Esco MR. Comparison of periodized and non-periodized resistance training on maximal strength: a meta-analysis. Sports Med. 2017;47:2083–100.

  67. Zatsiorsky V. Science and practice of strength training. Champaign: Human Kinetics; 1995.

    Google Scholar 

  68. Verkhoshansky Y, Tatyan V. Speed-strength preparation for future champions. Sov Sports Rev. 1983;18(4):166–70.

    Google Scholar 

  69. Bondarchuk A. Periodization of sports training. Legkaya Atletika. 1986;12:8–9.

    Google Scholar 

  70. Haff GG, Nimphius S. Training principles for power. Strength Cond J. 2012;34(6):2–12.

    Article  Google Scholar 

  71. Taber CB, Bellon CR, Abbott H, Bingham GE. Roles of maximal strength and rate of force development in maximizing muscular power. Strength Cond J. 2016;38(1):71–8.

    Article  Google Scholar 

  72. Stone MH, Moir G, Glaister M, Sanders R. How much strength is necessary? Phys Ther Sport. 2002;3(2):88–96.

    Article  Google Scholar 

  73. Painter KB, Haff GG, Ramsey MW, McBride J, Triplett T, Sands WA, et al. Strength gains: block versus daily undulating periodization weight training among track and field athletes. Int J Sports Physiol Perform. 2012;7(2):161–9.

    Article  PubMed  Google Scholar 

  74. Issurin VB. Benefits and limitations of block periodized training approaches to athletes’ preparation: a review. Sports Med. 2016;46(3):329–38.

    Article  PubMed  Google Scholar 

  75. Issurin VB. Block periodization versus traditional training theory: a review. J Sports Med Phys Fitness. 2008;48(1):65–75.

    CAS  PubMed  Google Scholar 

  76. Harrison JS. Bodyweight training: a return to basics. Strength Cond J. 2010;32(2):52–5.

    Article  Google Scholar 

  77. Sheppard JM, Dingley AA, Janssen I, Spratford W, Chapman DW, Newton RU. The effect of assisted jumping on vertical jump height in high-performance volleyball players. J Sci Med Sport. 2011;14(1):85–9.

    Article  PubMed  Google Scholar 

  78. Jiménez-Reyes P, Samozino P, Brughelli M, Morin J-B. Effectiveness of an individualized training based on force-velocity profiling during jumping. Front Physiol. 2017. https://doi.org/10.3389/fphys.2016.00677.

    PubMed  PubMed Central  Google Scholar 

  79. Behm DG, Anderson KG. The role of instability with resistance training. J Strength Cond Res. 2006;20(3):716–22.

    PubMed  Google Scholar 

  80. Stone MH, Collins D, Plisk S, Haff GG, Stone ME. Training principles: evaluation of modes and methods of resistance training. Strength Cond J. 2000;22(3):65–76.

    Article  Google Scholar 

  81. Blackburn JR, Morrissey MC. The relationship between open and closed kinetic chain strength of the lower limb and jumping performance. J Ortho Sports Phys Ther. 1998;27(6):430–5.

    Article  CAS  Google Scholar 

  82. Augustsson J, Esko A, Thomeé R, Svantesson U. Weight training of the thigh muscles using closed versus open kinetic chain exercises: a comparison of performance enhancement. J Orthop Sports Phys Ther. 1998;27(1):3–8.

    Article  CAS  PubMed  Google Scholar 

  83. Östenberg A, Roos E, Ekdah C, Roos H. Isokinetic knee extensor strength and functional performance in healthy female soccer players. Scand J Med Sci Sports. 1998;8(5):257–64.

    Article  PubMed  Google Scholar 

  84. Anderson K, Behm DG. Trunk muscle activity increases with unstable squat movements. Can J Appl Physiol. 2005;30(1):33–45.

    Article  PubMed  Google Scholar 

  85. Bobbert MF, Van Soest AJ. Effects of muscle strengthening on vertical jump height: a simulation study. Med Sci Sports Exerc. 1994;26(8):1012–20.

    Article  CAS  PubMed  Google Scholar 

  86. Gentil P, Fisher J, Steele J. A review of the acute effects and long-term adaptations of single-and multi-joint exercises during resistance training. Sports Med. 2017;47(5):843–55.

    Article  PubMed  Google Scholar 

  87. Prokopy MP, Ingersoll CD, Nordenschild E, Katch FI, Gaesser GA, Weltman A. Closed-kinetic chain upper-body training improves throwing performance of NCAA Division I softball players. J Strength Cond Res. 2008;22(6):1790–8.

    Article  PubMed  Google Scholar 

  88. Haff GG. Roundtable discussion: machines versus free weights. Strength Cond J. 2000;22(6):18–30.

    Google Scholar 

  89. Hoffman JR, Cooper J, Wendell M, Kang J. Comparison of Olympic vs. traditional power lifting training programs in football players. J Strength Cond Res. 2004;18(1):129–35.

    PubMed  Google Scholar 

  90. Channell BT, Barfield JP. Effect of Olympic and traditional resistance training on vertical jump improvement in high school boys. J Strength Cond Res. 2008;22(5):1522–7.

    Article  PubMed  Google Scholar 

  91. Chaouachi A, Hammami R, Kaabi S, Chamari K, Drinkwater EJ, Behm DG. Olympic weightlifting and plyometric training with children provides similar or greater performance improvements than traditional resistance training. J Strength Cond Res. 2014;28(6):1483–96.

    Article  PubMed  Google Scholar 

  92. Arabatzi F, Kellis E. Olympic weightlifting training causes different knee muscle-coactivation adaptations compared with traditional weight training. J Strength Cond Res. 2012;26(8):2192–201.

    Article  PubMed  Google Scholar 

  93. Tricoli V, Lamas L, Carnevale R, Ugrinowitsch C. Short-term effects on lower-body functional power development: weightlifting vs. vertical jump training programs. J Strength Cond Res. 2005;19(2):433–7.

    PubMed  Google Scholar 

  94. Teo SY, Newton MJ, Newton RU, Dempsey AR, Fairchild TJ. Comparing the effectiveness of a short-term vertical jump versus weightlifting program on athletic power development. J Strength Cond Res. 2016;30(10):2741–8.

    Article  PubMed  Google Scholar 

  95. Otto WH III, Coburn JW, Brown LE, Spiering BA. Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition. J Strength Cond Res. 2012;26(5):1199–202.

    Article  PubMed  Google Scholar 

  96. Moolyk AN, Carey JP, Chiu LZF. Characteristics of lower extremity work during the impact phase of jumping and weightlifting. J Strength Cond Res. 2013;27(12):3225–32.

    Article  PubMed  Google Scholar 

  97. Suchomel TJ, Comfort P, Lake JP. Enhancing the force-velocity profile of athletes using weightlifting derivatives. Strength Cond J. 2017;39(1):10–20.

    Article  Google Scholar 

  98. Suchomel TJ, Beckham GK, Wright GA. The impact of load on lower body performance variables during the hang power clean. Sports Biomech. 2014;13(1):87–95.

    Article  PubMed  Google Scholar 

  99. Comfort P, Fletcher C, McMahon JJ. Determination of optimal loading during the power clean, in collegiate athletes. J Strength Cond Res. 2012;26(11):2970–4.

    Article  PubMed  Google Scholar 

  100. Takano B. Coaching optimal techniques in the snatch and the clean and jerk: part III. Strength Cond J. 1988;10(1):54–9.

    Article  Google Scholar 

  101. Takano B. Coaching optimal technique in the snatch and the clean and jerk: part II. Strength Cond J. 1987;9(6):52–6.

    Article  Google Scholar 

  102. Takano B. Coaching optimal technique in the snatch and the clean and jerk Part I. Strength Cond J. 1987;9(5):50–9.

    Article  Google Scholar 

  103. Suchomel TJ, DeWeese BH, Serrano AJ. The power clean and power snatch from the knee. Strength Cond J. 2016;38(4):98–105.

    Article  Google Scholar 

  104. Hedrick A. Teaching the clean. Strength Cond J. 2004;26(4):70–2.

    Article  Google Scholar 

  105. DeWeese BH, Suchomel TJ, Serrano AJ, Burton JD, Scruggs SK, Taber CB. The pull from the knee: proper technique and application. Strength Cond J. 2016;38(1):79–85.

    Article  Google Scholar 

  106. Suchomel TJ, DeWeese BH, Beckham GK, Serrano AJ, Sole CJ. The jump shrug: a progressive exercise into weightlifting derivatives. Strength Cond J. 2014;36(3):43–7.

    Article  Google Scholar 

  107. Suchomel TJ, DeWeese BH, Beckham GK, Serrano AJ, French SM. The hang high pull: a progressive exercise into weightlifting derivatives. Strength Cond J. 2014;36(6):79–83.

    Article  Google Scholar 

  108. DeWeese BH, Serrano AJ, Scruggs SK, Burton JD. The midthigh pull: proper application and progressions of a weightlifting movement derivative. Strength Cond J. 2013;35(6):54–8.

    Article  Google Scholar 

  109. DeWeese BH, Serrano AJ, Scruggs SK, Sams ML. The clean pull and snatch pull: proper technique for weightlifting movement derivatives. Strength Cond J. 2012;34(6):82–6.

    Article  Google Scholar 

  110. DeWeese BH, Scruggs SK. The countermovement shrug. Strength Cond J. 2012;34(5):20–3.

    Article  Google Scholar 

  111. Suchomel TJ, Comfort P, Stone MH. Weightlifting pulling derivatives: rationale for implementation and application. Sports Med. 2015;45(6):823–39.

    Article  PubMed  Google Scholar 

  112. Comfort P, Allen M, Graham-Smith P. Kinetic comparisons during variations of the power clean. J Strength Cond Res. 2011;25(12):3269–73.

    Article  PubMed  Google Scholar 

  113. Comfort P, Allen M, Graham-Smith P. Comparisons of peak ground reaction force and rate of force development during variations of the power clean. J Strength Cond Res. 2011;25(5):1235–9.

    Article  PubMed  Google Scholar 

  114. Kipp K, Malloy PJ, Smith J, Giordanelli MD, Kiely MT, Geiser CF, et al. Mechanical demands of the hang power clean and jump shrug: a joint-level perspective. J Strength Cond Res. 2016. https://doi.org/10.1519/JSC.0000000000001636.

  115. Suchomel TJ, Sole CJ. Force-time curve comparison between weightlifting derivatives. Int J Sports Physiol Perform. 2017;12(4):431–9.

    Article  PubMed  Google Scholar 

  116. Suchomel TJ, Wright GA, Kernozek TW, Kline DE. Kinetic comparison of the power development between power clean variations. J Strength Cond Res. 2014;28(2):350–60.

    Article  PubMed  Google Scholar 

  117. Suchomel TJ, Wright GA, Lottig J. Lower extremity joint velocity comparisons during the hang power clean and jump shrug at various loads. In: Sato K, Sands WA, Mizuguchi S, editors. XXXIInd International Conference of Biomechanics in Sports; 2014; Johnson City, TN, USA; 2014. p. 749–52.

  118. Suchomel TJ, Sole CJ. Power-time curve comparison between weightlifting derivatives. J Sports Sci Med. 2017;16(3):407–13.

    PubMed  PubMed Central  Google Scholar 

  119. Comfort P, Williams R, Suchomel TJ, Lake JP. A comparison of catch phase force-time characteristics during clean deriatives from the knee. J Strength Cond Res. 2017;31:1911–8.

    Article  PubMed  Google Scholar 

  120. Suchomel TJ, Lake JP, Comfort P. Load absorption force-time characteristics following the second pull of weightlifting derivatives. J Strength Cond Res. 2017;31(6):1644–52.

    Article  PubMed  Google Scholar 

  121. Suchomel TJ, Sato K. Baseball resistance training: should power clean variations be incorporated? J Athl Enhanc. 2013;2(2). https://doi.org/10.4172/2324-9080.1000112.

  122. Haff GG, Whitley A, McCoy LB, O’Bryant HS, Kilgore JL, Haff EE, et al. Effects of different set configurations on barbell velocity and displacement during a clean pull. J Strength Cond Res. 2003;17(1):95–103.

    PubMed  Google Scholar 

  123. Comfort P, Jones PA, Udall R. The effect of load and sex on kinematic and kinetic variables during the mid-thigh clean pull. Sports Biomech. 2015;14:139–56.

    Article  PubMed  Google Scholar 

  124. Comfort P, Udall R, Jones PA. The effect of loading on kinematic and kinetic variables during the midthigh clean pull. J Strength Cond Res. 2012;26(5):1208–14.

    Article  PubMed  Google Scholar 

  125. Hackett D, Davies T, Soomro N, Halaki M. Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis. Br J Sports Med. 2016;50:865–72.

    Article  PubMed  Google Scholar 

  126. Jarvis MM, Graham-Smith P, Comfort P. A methodological approach to quantifying plyometric intensity. J Strength Cond Res. 2016;30(9):2522–32.

    Article  PubMed  Google Scholar 

  127. Ebben WP, Fauth ML, Garceau LR, Petushek EJ. Kinetic quantification of plyometric exercise intensity. J Strength Cond Res. 2011;25(12):3288–98.

    Article  PubMed  Google Scholar 

  128. Ebben WP, Vanderzanden T, Wurm BJ, Petushek EJ. Evaluating plyometric exercises using time to stabilization. J Strength Cond Res. 2010;24(2):300–6.

    Article  PubMed  Google Scholar 

  129. Ebben WP, Simenz C, Jensen RL. Evaluation of plyometric intensity using electromyography. J Strength Cond Res. 2008;22(3):861–8.

    Article  PubMed  Google Scholar 

  130. Jensen RL, Ebben WP. Quantifying plyometric intensity via rate of force development, knee joint, and ground reaction forces. J Strength Cond Res. 2007;21(3):763–7.

    PubMed  Google Scholar 

  131. Douglas J, Pearson S, Ross A, McGuigan MR. Eccentric exercise: physiological characteristics and acute responses. Sports Med. 2017;47:663–75.

    Article  PubMed  Google Scholar 

  132. Douglas J, Pearson S, Ross A, McGuigan MR. Chronic adaptations to eccentric training: a systematic review. Sports Med. 2017;47:917–41.

    Article  PubMed  Google Scholar 

  133. Mike J, Kerksick CM, Kravitz L. How to incorporate eccentric training into a resistance training program. Strength Cond J. 2015;37(1):5–17.

    Article  Google Scholar 

  134. Wagle JP, Taber CB, Cunanan AJ, Bingham GE, Carroll K, DeWeese BH, et al. Accentuated eccentric loading for training and performance: a review. Sports Med. 2017;47:2473–95.

    Article  PubMed  Google Scholar 

  135. Ojasto T, Häkkinen K. Effects of different accentuated eccentric load levels in eccentric-concentric actions on acute neuromuscular, maximal force, and power responses. J Strength Cond Res. 2009;23(3):996–1004.

    Article  PubMed  Google Scholar 

  136. Brandenburg JE, Docherty D. The effects of accentuated eccentric loading on strength, muscle hypertrophy, and neural adaptations in trained individuals. J Strength Cond Res. 2002;16(1):25–32.

    PubMed  Google Scholar 

  137. Sheppard J, Hobson S, Barker M, Taylor K, Chapman D, McGuigan M, et al. The effect of training with accentuated eccentric load counter-movement jumps on strength and power characteristics of high-performance volleyball players. Int J Sports Sci Coach. 2008;3(3):355–63.

    Article  Google Scholar 

  138. Doan BK, Newton RU, Marsit JL, Triplett-Mcbride NT, Koziris LP, Fry AC, et al. Effects of increased eccentric loading on bench press 1RM. J Strength Cond Res. 2002;16(1):9–13.

    PubMed  Google Scholar 

  139. Walker S, Blazevich AJ, Haff GG, Tufano JJ, Newton RU, Häkkinen K. Greater strength gains after training with accentuated eccentric than traditional isoinertial loads in already strength-trained men. Front Physiol. 2016. https://doi.org/10.3389/fphys.2016.00149.

    Google Scholar 

  140. Aboodarda SJ, Yusof A, Osman NAA, Thompson MW, Mokhtar AH. Enhanced performance with elastic resistance during the eccentric phase of a countermovement jump. Int J Sports Physiol Perform. 2013;8(2):181–7.

    Article  PubMed  Google Scholar 

  141. LaStayo PC, Woolf JM, Lewek MD, Snyder-Mackler L, Reich T, Lindstedt SL. Eccentric muscle contractions: their contribution to injury, prevention, rehabilitation, and sport. J Ortho Sports Phys Ther. 2003;33(10):557–71.

    Article  Google Scholar 

  142. English KL, Loehr JA, Lee SMC, Smith SM. Early-phase musculoskeletal adaptations to different levels of eccentric resistance after 8 weeks of lower body training. Eur J Appl Physiol. 2014;114(11):2263–80.

    Article  PubMed  Google Scholar 

  143. Malliaras P, Kamal B, Nowell A, Farley T, Dhamu H, Simpson V, et al. Patellar tendon adaptation in relation to load-intensity and contraction type. J Biomech. 2013;46(11):1893–9.

    Article  PubMed  Google Scholar 

  144. Farthing JP, Chilibeck PD. The effects of eccentric and concentric training at different velocities on muscle hypertrophy. Eur J Appl Physiol. 2003;89(6):578–86.

    Article  PubMed  Google Scholar 

  145. Isner-Horobeti M-E, Dufour SP, Vautravers P, Geny B, Coudeyre E, Richard R. Eccentric exercise training: modalities, applications and perspectives. Sports Med. 2013;43(6):483–512.

    Article  PubMed  Google Scholar 

  146. Robbins DW. Postactivation potentiation and its practical applicability: a brief review. J Strength Cond Res. 2005;19(2):453–8.

    PubMed  Google Scholar 

  147. Stone MH, Sands WA, Pierce KC, Ramsey MW, Haff GG. Power and power potentiation among strength-power athletes: preliminary study. Int J Sports Physiol Perform. 2008;3(1):55–67.

    Article  PubMed  Google Scholar 

  148. Rønnestad BR, Holden G, Samnoy LE, Paulsen G. Acute effect of whole-body vibration on power, one-repetition maximum, and muscle activation in power lifters. J Strength Cond Res. 2012;26(2):531–9.

    Article  PubMed  Google Scholar 

  149. Rønnestad BR. Acute effects of various whole body vibration frequencies on 1RM in trained and untrained subjects. J Strength Cond Res. 2009;23(7):2068–72.

    Article  PubMed  Google Scholar 

  150. Bullock N, Comfort P. An investigation into the acute effects of depth jumps on maximal strength performance. J Strength Cond Res. 2011;25(11):3137–41.

    Article  PubMed  Google Scholar 

  151. Masamoto N, Larson R, Gates T, Faigenbaum A. Acute effects of plyometric exercise on maximum squat performance in male athletes. J Strength Cond Res. 2003;17(1):68–71.

    PubMed  Google Scholar 

  152. Maloney SJ, Turner AN, Fletcher IM. Ballistic exercise as a pre-activation stimulus: a review of the literature and practical applications. Sports Med. 2014;44(10):1347–59.

    Article  PubMed  Google Scholar 

  153. McCurdy KW, Langford GA, Doscher MW, Wiley LP, Mallard KG. The effects of short-term unilateral and bilateral lower-body resistance training on measures of strength and power. J Strength Cond Res. 2005;19(1):9–15.

    PubMed  Google Scholar 

  154. Speirs DE, Bennett MA, Finn CV, Turner AP. Unilateral vs. bilateral squat training for strength, sprints, and agility in academy rugby players. J Strength Cond Res. 2016;30(2):386–92.

    Article  PubMed  Google Scholar 

  155. McCurdy KW, O’Kelley E, Kutz M, Langford G, Ernest J, Torres M. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57–70.

    Article  PubMed  Google Scholar 

  156. Abelbeck KG. Biomechanical model and evaluation of a linear motion squat type exercise. J Strength Cond Res. 2002;16(4):516–24.

    PubMed  Google Scholar 

  157. van den Tillaar R, Andersen V, Saeterbakken AH. The existence of a sticking region in free weight squats. J Hum Kinet. 2014;42(1):63–71.

    Article  PubMed  PubMed Central  Google Scholar 

  158. Saeterbakken AH, Andersen V, van den Tillaar R. Comparison of kinematics and muscle activation in free-weight back squat with and without elastic bands. J Strength Cond Res. 2016;30(4):945–52.

    Article  PubMed  Google Scholar 

  159. Wallace BJ, Winchester JB, McGuigan MR. Effects of elastic bands on force and power characteristics during the back squat exercise. J Strength Cond Res. 2006;20(2):268–72.

    PubMed  Google Scholar 

  160. Marcora S, Miller MK. The effect of knee angle on the external validity of isometric measures of lower body neuromuscular function. J Sports Sci. 2000;18(5):313–9.

    Article  CAS  PubMed  Google Scholar 

  161. Fleck SJ, Kraemer WJ. Designing resistance training programs. 4th ed. Champaign: Human Kinetics; 2014.

    Google Scholar 

  162. Israetel MA, McBride JM, Nuzzo JL, Skinner JW, Dayne AM. Kinetic and kinematic differences between squats performed with and without elastic bands. J Strength Cond Res. 2010;24(1):190–4.

    Article  PubMed  Google Scholar 

  163. Ebben WP, Jensen RL. Electromyographic and kinetic analysis of traditional, chain, and elastic band squats. J Strength Cond Res. 2002;16(4):547–50.

    PubMed  Google Scholar 

  164. Soria-Gila MA, Chirosa IJ, Bautista IJ, Baena S, Chirosa LJ. Effects of variable resistance training on maximal strength: a meta-analysis. J Strength Cond Res. 2015;29(11):3260–70.

    Article  PubMed  Google Scholar 

  165. Ataee J, Koozehchian MS, Kreider RB, Zuo L. Effectiveness of accommodation and constant resistance training on maximal strength and power in trained athletes. PeerJ. 2014;2:e441.

    Article  PubMed  PubMed Central  Google Scholar 

  166. Mina MA, Blazevich AJ, Giannis G, Seitz LB, Kay AD. Chain-loaded variable resistance warm-up improves free-weight maximal back squat performance. Eur J Sport Sci. 2016;16(8):932–9.

    Article  PubMed  Google Scholar 

  167. Mina MA, Blazevich AJ, Giakas G, Kay AD. The influence of variable resistance loading on subsequent free weight maximal back squat performance. J Strength Cond Res. 2014;28(10):2988–95.

    Article  PubMed  Google Scholar 

  168. Cotter S. Kettlebell training. Champaign: Human Kinetics; 2014.

    Google Scholar 

  169. Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012;26(8):2228–33.

    Article  PubMed  Google Scholar 

  170. Jay K, Frisch D, Hansen K, Zebis MK, Andersen CH, Mortensen OS, et al. Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial. Scand J Work Environ Health. 2011;37(3):196–203.

    Article  PubMed  Google Scholar 

  171. Manocchia P, Spierer DK, Lufkin AKS, Minichiello J, Castro J. Transference of kettlebell training to strength, power, and endurance. J Strength Cond Res. 2013;27(2):477–84.

    Article  PubMed  Google Scholar 

  172. Jay K, Jakobsen MD, Sundstrup E, Skotte JH, Jørgensen MB, Andersen CH, et al. Effects of kettlebell training on postural coordination and jump performance: a randomized controlled trial. J Strength Cond Res. 2013;27(5):1202–9.

    Article  PubMed  Google Scholar 

  173. Holmstrup ME, Jensen BT, Evans WS, Marshall EC. Eight weeks of kettlebell swing training does not improve sprint performance in recreationally active females. Int J Exerc Sci. 2016;9(4):437–44.

    PubMed  PubMed Central  Google Scholar 

  174. Lake JP, Lauder MA, Smith NA, Shorter KA. A comparison of ballistic and non-ballistic lower-body resistance exercise and the methods used to identify their positive lifting phases. J Appl Biomech. 2012;28(4):431–7.

    Article  PubMed  Google Scholar 

  175. Newton RU, Kraemer WJ, Häkkinen K, Humphries B, Murphy AJ. Kinematics, kinetics, and muscle activation during explosive upper body movements. J Appl Biomech. 1996;12:31–43.

    Article  Google Scholar 

  176. Suchomel TJ, Sato K, DeWeese BH, Ebben WP, Stone MH. Potentiation effects of half-squats performed in a ballistic or non-ballistic manner. J Strength Cond Res. 2016;30(6):1652–60.

    Article  PubMed  Google Scholar 

  177. Suchomel TJ, Sato K, DeWeese BH, Ebben WP, Stone MH. Potentiation following ballistic and non-ballistic complexes: the effect of strength level. J Strength Cond Res. 2016;30(7):1825–33.

    Article  PubMed  Google Scholar 

  178. Seitz LB, Trajano GS, Haff GG. The back squat and the power clean: elicitation of different degrees of potentiation. Int J Sports Physiol Perform. 2014;9(4):643–9.

    Article  PubMed  Google Scholar 

  179. Suchomel TJ, Comfort P. Developing muscular strength and power. In: Turner A, Comfort P, editors. Advanced strength and conditioning—an evidence-based approach. New York: Routledge; 2018. p. 13–38.

    Google Scholar 

  180. Cormie P, McGuigan MR, Newton RU. Influence of strength on magnitude and mechanisms of adaptation to power training. Med Sci Sports Exerc. 2010;42(8):1566–81.

    Article  PubMed  Google Scholar 

  181. Buckner SL, Dankel SJ, Mattocks KT, Jessee MB, Mouser JG, Counts BR, et al. The problem of muscle hypertrophy: revisited. Muscle Nerve. 2016;54(6):1012–4.

    Article  PubMed  Google Scholar 

  182. Izquierdo M, González-Badillo JJ, Häkkinen K, Ibáñez J, Kraemer WJ, Altadill A, et al. Effect of loading on unintentional lifting velocity declines during single sets of repetitions to failure during upper and lower extremity muscle actions. Int J Sports Med. 2006;27(9):718–24.

    Article  CAS  PubMed  Google Scholar 

  183. Peterson MD, Rhea MR, Alvar BA. 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. 2005;19(4):950–8.

    PubMed  Google Scholar 

  184. Davies T, Orr R, Halaki M, Hackett D. Effect of training leading to repetition failure on muscular strength: a systematic review and meta-analysis. Sports Med. 2016;46(4):487–502.

    Article  PubMed  Google Scholar 

  185. Sundstrup E, Jakobsen MD, Andersen CH, Zebis MK, Mortensen OS, Andersen LL. Muscle activation strategies during strength training with heavy loading vs. repetitions to failure. J Strength Cond Res. 2012;26(7):1897–903.

    Article  PubMed  Google Scholar 

  186. Willardson JM, Burkett LN. The effect of rest interval length on bench press performance with heavy vs. light loads. J Strength Cond Res. 2006;20(2):396–9.

    PubMed  Google Scholar 

  187. Willardson JM, Burkett LN. The effect of rest interval length on the sustainability of squat and bench press repetitions. J Strength Cond Res. 2006;20(2):400–3.

    PubMed  Google Scholar 

  188. Willardson JM, Burkett LN. A comparison of 3 different rest intervals on the exercise volume completed during a workout. J Strength Cond Res. 2005;19(1):23–6.

    PubMed  Google Scholar 

  189. Krieger JW. Single versus multiple sets of resistance exercise: a meta-regression. J Strength Cond Res. 2009;23(6):1890–901.

    Article  PubMed  Google Scholar 

  190. Marshall PWM, McEwen M, Robbins DW. Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males. Eur J Appl Physiol. 2011;111(12):3007–16.

    Article  CAS  PubMed  Google Scholar 

  191. Naclerio F, Faigenbaum AD, Larumbe-Zabala E, Perez-Bibao T, Kang J, Ratamess NA, et al. Effects of different resistance training volumes on strength and power in team sport athletes. J Strength Cond Res. 2013;27(7):1832–40.

    Article  PubMed  Google Scholar 

  192. Samozino P, Rejc E, Di Prampero PE, Belli A, Morin J-B. Optimal force–velocity profile in ballistic movements—altius: citius or Fortius? Med Sci Sports Exerc. 2012;44(2):313–22.

    Article  PubMed  Google Scholar 

  193. Toji H, Kaneko M. Effect of multiple-load training on the force—velocity relationship. J Strength Cond Res. 2004;18(4):792–5.

    PubMed  Google Scholar 

  194. Toji H, Suei K, Kaneko M. Effects of combined training loads on relations among force, velocity, and power development. Can J Appl Physiol. 1997;22(4):328–36.

    Article  CAS  PubMed  Google Scholar 

  195. Messier SP, Dill ME. Alterations in strength and maximal oxygen uptake consequent to Nautilus circuit weight training. Res Quart Exerc Sport. 1985;56(4):345–51.

    Article  Google Scholar 

  196. Reid CM, Yeater RA, Ullrich IH. Weight training and strength, cardiorespiratory functioning and body composition of men. Br J Sports Med. 1987;21(1):40–4.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  197. Pollock ML, Graves JE, Bamman MM, Leggett SH, Carpenter DM, Carr C, et al. Frequency and volume of resistance training: effect on cervical extension strength. Arch Phys Med Rehabil. 1993;74(10):1080–6.

    Article  CAS  PubMed  Google Scholar 

  198. Starkey DB, Pollock ML, Ishida Y, Welsch MA, Brechue WF, Graves JE, et al. Effect of resistance training volume on strength and muscle thickness. Med Sci Sports Exerc. 1996;28(10):1311–20.

    Article  CAS  PubMed  Google Scholar 

  199. Hass CJ, Garzarella L, De Hoyos D, Pollock ML. Single versus multiple sets in long-term recreational weightlifters. Med Sci Sports Exerc. 2000;32(1):235–42.

    Article  CAS  PubMed  Google Scholar 

  200. Silvester LJ, Stiggins C, McGown C, Bryce GR. The effect of variable resistance and free-weight training programs on strength and vertical jump. Strength Cond J. 1981;3(6):30–3.

    Google Scholar 

  201. Schlumberger A, Stec J, Schmidtbleicher D. Single-vs. multiple-set strength training in women. J Strength Cond Res. 2001;15(3):284–9.

    CAS  PubMed  Google Scholar 

  202. Borst SE, De Hoyos DV, Garzarella L, Vincent K, Pollock BH, Lowenthal DT, et al. Effects of resistance training on insulin-like growth factor-I and IGF binding proteins. Med Sci Sports Exerc. 2001;33(4):648–53.

    Article  CAS  PubMed  Google Scholar 

  203. Paulsen G, Myklestad D, Raastad T. The influence of volume of exercise on early adaptations to strength training. J Strength Cond Res. 2003;17(1):115–20.

    PubMed  Google Scholar 

  204. Stone MH, Johnson RL, Carter DR. A short term comparison of two different methods of resistance training on leg strength and power. Athl Train. 1979;14:158–61.

    Google Scholar 

  205. Stowers T, McMillan J, Scala D, Davis V, Wilson D, Stone M. The short-term effects of three different strength-power training methods. Strength Cond J. 1983;5(3):24–7.

    Article  Google Scholar 

  206. Kraemer WJ. A series of studies-The physiological basis for strength training in American Football: fact over philosophy. J Strength Cond Res. 1997;11(3):131–42.

    Google Scholar 

  207. Kramer JB, Stone MH, O’Bryant HS, Conley MS, Johnson RL, Nieman DC, et al. Effects of single vs. multiple sets of weight training: impact of volume, intensity, and variation. J Strength Cond Res. 1997;11(3):143–7.

    Google Scholar 

  208. Sanborn K, Boros R, Hruby J, Schilling B, O’Bryant HS, Johnson RL, et al. Short-term performance effects of weight training with multiple sets not to failure vs. a single set to failure in women. J Strength Cond Res. 2000;14(3):328–31.

    Google Scholar 

  209. Kraemer WJ, Ratamess N, Fry AC, Triplett-McBride T, Koziris LP, Bauer JA, et al. Influence of resistance training volume and periodization on physiological and performance adaptations in collegiate women tennis players. Am J Sports Med. 2000;28(5):626–33.

    Article  CAS  PubMed  Google Scholar 

  210. Marx JO, Ratamess NA, Nindl BC, Gotshalk LA, Volek JS, Dohi K, et al. Low-volume circuit versus high-volume periodized resistance training in women. Med Sci Sports Exerc. 2001;33(4):635–43.

    Article  CAS  PubMed  Google Scholar 

  211. McBride JM, Blaak JB, Triplett-McBride T. Effect of resistance exercise volume and complexity on EMG, strength, and regional body composition. Eur J Appl Physiol. 2003;90(5):626–32.

    Article  PubMed  Google Scholar 

  212. Marzolini S, Oh PI, Thomas SG, Goodman JM. Aerobic and resistance training in coronary disease: single versus multiple sets. Med Sci Sports Exerc. 2008;40(9):1557–64.

    Article  PubMed  Google Scholar 

  213. Krieger JW. Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010;24(4):1150–9.

    Article  PubMed  Google Scholar 

  214. Rhea MR, Alvar BA, Ball SD, Burkett LN. Three sets of weight training superior to 1 set with equal intensity for eliciting strength. J Strength Cond Res. 2002;16(4):525–9.

    PubMed  Google Scholar 

  215. Wolfe BL, Lemura LM, Cole PJ. Quantitative analysis of single-vs. multiple-set programs in resistance training. J Strength Cond Res. 2004;18(1):35–47.

    PubMed  Google Scholar 

  216. Rhea MR, Alvar BA, Burkett LN. Single versus multiple sets for strength: a meta-analysis to address the controversy. Res Quart Exerc Sport. 2002;73(4):485–8.

    Article  Google Scholar 

  217. Ralston GW, Kilgore L, Wyatt FB, Baker JS. The effect of weekly set volume on strength gain: a meta-analysis. Sports Med. 2017;47:2585–601.

    Article  PubMed  PubMed Central  Google Scholar 

  218. Day ML, McGuigan MR, Brice G, Foster C. Monitoring exercise intensity during resistance training using the session RPE scale. J Strength Cond Res. 2004;18(2):353–8.

    PubMed  Google Scholar 

  219. Halson SL. Monitoring training load to understand fatigue in athletes. Sports Med. 2014;44(2):139–47.

    Article  PubMed Central  Google Scholar 

  220. Gorostiaga EM, Navarro-Amézqueta I, Cusso R, Hellsten Y, Calbet JAL, Guerrero M, et al. Anaerobic energy expenditure and mechanical efficiency during exhaustive leg press exercise. PLoS One. 2010;5(10):e13486.

    Article  PubMed  PubMed Central  CAS  Google Scholar 

  221. Gorostiaga EM, Navarro-Amézqueta I, Calbet JAL, Hellsten Y, Cusso R, Guerrero M, et al. Energy metabolism during repeated sets of leg press exercise leading to failure or not. PLoS One. 2012;7(7):e40621.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  222. Haff GG, Hobbs RT, Haff EE, Sands WA, Pierce KC, Stone MH. Cluster training: a novel method for introducing training program variation. Strength Cond J. 2008;30(1):67–76.

    Article  Google Scholar 

  223. Oliver JM, Kreutzer A, Jenke SC, Phillips MD, Mitchell JB, Jones MT. Velocity drives greater power observed during back squat using cluster sets. J Strength Cond Res. 2016;30(1):235–43.

    Article  PubMed  Google Scholar 

  224. Oliver JM, Kreutzer A, Jenke SC, Phillips MD, Mitchell JB, Jones MT. Acute response to cluster sets in trained and untrained men. Eur J Appl Physiol. 2015;115(11):2383–93.

    Article  PubMed  Google Scholar 

  225. Oliver JM, Jagim AR, Sanchez AC, Mardock MA, Kelly KA, Meredith HJ, et al. Greater gains in strength and power with intraset rest intervals in hypertrophic training. J Strength Cond Res. 2013;27(11):3116–31.

    Article  PubMed  Google Scholar 

  226. Tufano JJ, Conlon JA, Nimphius S, Brown LE, Seitz LB, Williamson BD, et al. Cluster sets maintain velocity and power during high-volume back squats. Int J Sports Physiol Perform. 2016;11(7):885–92.

    Article  PubMed  Google Scholar 

  227. Tufano JJ, Conlon JA, Nimphius S, Brown LE, Banyard HG, Williamson BD, et al. Cluster sets permit greater mechanical stress without decreasing relative velocity. Int J Sports Physiol Perform. 2016;12:463–9.

    Article  PubMed  Google Scholar 

  228. Hardee JP, Triplett NT, Utter AC, Zwetsloot KA, McBride JM. Effect of interrepetition rest on power output in the power clean. J Strength Cond Res. 2012;26(4):883–9.

    Article  PubMed  Google Scholar 

  229. Lawton TW, Cronin JB, Lindsell RP. Effect of interrepetition rest intervals on weight training repetition power output. J Strength Cond Res. 2006;20(1):172–6.

    PubMed  Google Scholar 

  230. Rooney KJ, Herbert RD, Balnave RJ. Fatigue contributes to the strength training stimulus. Med Sci Sports Exerc. 1994;26(9):1160–4.

    CAS  PubMed  Google Scholar 

  231. Byrd R, Centry R, Boatwright D. Effect of inter-repetition rest intervals in circuit weight training on PWC170 during arm-cranking exercise. J Sports Med Phys Fitness. 1988;28(4):336–40.

    CAS  PubMed  Google Scholar 

  232. Lawton T, Cronin J, Drinkwater E, Lindsell R, Pyne D. The effect of continuous repetition training and intra-set rest training on bench press strength and power. J Sports Med Phys Fitness. 2004;44(4):361–7.

    CAS  PubMed  Google Scholar 

  233. Tufano JJ, Brown LE, Haff GG. Theoretical and practical aspects of different cluster set structures: a systematic review. J Strength Cond Res. 2017;31(3):848–67.

    Article  PubMed  Google Scholar 

  234. Haff GG. Cluster sets—current methods for introducing variations to training sets. In: 39th National strength and conditioning association national conference and exhibition. 2016; New Orleans, LA; 2016.

  235. Kraemer WJ, Adams K, Cafarelli E, Dudley GA, Dooly C, Feigenbaum MS, et al. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2002;34(2):364–80.

    Article  PubMed  Google Scholar 

  236. Sheppard JM, Triplett NT. Program design for resistance training. In: Haff GG, Triplett NT, editors. Essentials of strength training and conditioning. 4th ed. Champaign: Human Kinetics; 2016.

    Google Scholar 

  237. Grgic J, Schoenfeld BJ, Skrepnik M, Davies TB, Mikulic P. Effects of rest interval duration in resistance training on measures of muscular strength: a systematic review. Sports Med. 2017;48(1):137–51. https://doi.org/10.1007/s40279-017-0788-x.

  238. Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, et al. Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805–12.

    Article  PubMed  Google Scholar 

  239. Robinson JM, Stone MH, Johnson RL, Penland CM, Warren BJ, Lewis RD. Effects of different weight training exercise/rest intervals on strength, power, and high intensity exercise endurance. J Strength Cond Res. 1995;9(4):216–21.

    Google Scholar 

  240. Willardson JM, Burkett LN. The effect of different rest intervals between sets on volume components and strength gains. J Strength Cond Res. 2008;22(1):146–52.

    Article  PubMed  Google Scholar 

  241. de Salles BF, Simão R, Miranda H, Bottaro M, Fontana F, Willardson JM. Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men. J Sci Med Sport. 2010;13(4):429–33.

    Article  PubMed  Google Scholar 

  242. Pincivero DM, Lephart SM, Karunakara RG. Effects of rest interval on isokinetic strength and functional performance after short-term high intensity training. Br J Sports Med. 1997;31(3):229–34.

    Article  CAS  PubMed  PubMed Central  Google Scholar 

  243. Hopkins WG. A scale of magnitude for effect statistics. 2014. http://sportsci.org/resource/stats/effectmag.html. Accessed 14 Aug 2017.

  244. de Salles BF, Simao R, Miranda F, da Silva Novaes J, Lemos A, Willardson JM. Rest interval between sets in strength training. Sports Med. 2009;39(9):765–77.

    Article  PubMed  Google Scholar 

  245. Collins C. Resistance training, recovery and genetics: AMPD1 the gene for recovery. J Athl Enhanc. 2017;6(2). https://doi.org/10.4172/2324-9080.1000256.

  246. Cormie P, McGuigan MR, Newton RU. Adaptations in athletic performance after ballistic power versus strength training. Med Sci Sports Exerc. 2010;42(8):1582–98.

    Article  PubMed  Google Scholar 

  247. Behm DG, Young JD, Whitten JH, Reid JC, Quigley PJ, Low J, et al. Effectiveness of traditional strength versus power training on muscle strength, power and speed with youth: a systematic review and meta-analysis. Front Physiol. 2017. https://doi.org/10.3389/fphys.2017.00423.

    Google Scholar 

  248. Kraemer WJ, Newton RU. Training for muscular power. Phys Med Rehab Clin N Am. 2000;11(2):341–68.

    CAS  Google Scholar 

  249. Barker M, Wyatt TJ, Johnson RL, Stone MH, O’Bryant HS, Poe C, et al. Performance factors, psychological assessment, physical characteristics, and football playing ability. J Strength Cond Res. 1993;7(4):224–33.

    Google Scholar 

  250. Wisløff U, Castagna C, Helgerud J, Jones R, Hoff J. Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players. Br J Sports Med. 2004;38(3):285–8.

    Article  PubMed  PubMed Central  Google Scholar 

  251. Seitz LB, de Villarreal ESS, Haff GG. The temporal profile of postactivation potentiation is related to strength level. J Strength Cond Res. 2014;28:706–15.

    Article  PubMed  Google Scholar 

  252. Ruben RM, Molinari MA, Bibbee CA, Childress MA, Harman MS, Reed KP, et al. The acute effects of an ascending squat protocol on performance during horizontal plyometric jumps. J Strength Cond Res. 2010;24(2):358–69.

    Article  PubMed  Google Scholar 

Download references

Author information

Authors and Affiliations

  1. Department of Human Movement Sciences, Carroll University, Waukesha, WI, 53186, USA

    Timothy J. Suchomel

  2. Centre for Exercise and Sports Science Research, Edith Cowan University, Joondalup, Australia

    Sophia Nimphius

  3. Department of Exercise Science, LaGrange College, LaGrange, GA, 30240, USA

    Christopher R. Bellon

  4. Department of Exercise and Sport Sciences, Center of Excellence for Sport Science and Coach Education, East Tennessee State University, Johnson City, TN, 37614, USA

    Michael H. Stone

Authors
  1. Timothy J. Suchomel
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. Sophia Nimphius
    View author publications

    You can also search for this author in PubMed Google Scholar

  3. Christopher R. Bellon
    View author publications

    You can also search for this author in PubMed Google Scholar

  4. Michael H. Stone
    View author publications

    You can also search for this author in PubMed Google Scholar

Corresponding author

Correspondence to Timothy J. Suchomel.

Ethics declarations

Funding

No sources of funding were used to assist in the preparation of this article.

Conflicts of interest

Timothy Suchomel, Sophia Nimphius, Christopher Bellon, and Michael Stone declare that they have no conflicts of interest relevant to the content of this review.

Rights and permissions

Reprints and permissions

About this article

Check for updates. Verify currency and authenticity via CrossMark

Cite this article

Suchomel, T.J., Nimphius, S., Bellon, C.R. et al. The Importance of Muscular Strength: Training Considerations. Sports Med 48, 765–785 (2018). https://doi.org/10.1007/s40279-018-0862-z

Download citation

  • Published:

  • Issue Date:

  • DOI: https://doi.org/10.1007/s40279-018-0862-z

Search

Navigation