Heggelund, J. Fimland, M. Helgerud, J. Hoff, J.
During endurance performances it is generally thought that by spending as little energy (oxygen) as possible at a given speed, an individual can either save energy or increase speed and thus improve the endurance performance. This distinct determinant of endurance performance, termedwork economy, distinguishes individuals with similar maximal oxygen uptakes (VO2max). The poor work economy seen in many patients is oftena limiting factor for endurance performances necessary for daily living.
Resistance training can improves work economy and endurance performance. Beneficial results are found in athletes and patients, after interventions ranging from explosive plyometric training with low loads to explosive maximal strength training with high load (MST). However, some studies fail to demonstrate improved work economy even though maximalstrength improves. High volume or multiexercise protocols did not improve work economy and combining strength, hypertrophic and power training methods in the same intervention did not improve endurance performance.
To improve maximal strength and rate of force development (RFD), it is beneficial to apply a program using heavy loads [85 % of one repetition maximum (1RM)], few repetitions, maximal mobilization of force in the concentric part of the movement and long resting periods ( 2 min).
The aim of this study was to compare MST with equal training volume (kg x sets x repetitions) with conventional strength training (CON, «bodybuilding”) primarily with regard to work economy, and second one repetition maximum (1RM) and rate of force development (RFD) of single leg knee extension. In an intraindividual design, one leg was randomized to knee-extension MST (4 or 5RM) and the other leg to CON (3 x 10RM) three times per week for 8 weeks. MST was performed with maximal concentric mobilization of force while CON was performed with moderate velocity.
Eight untrained or moderately trained men (average 26 years) completed the study. From pre- to post-test the MST and CON improved work economy with 31 % and 18 %, respectively. MST improved 1RM and RFD with 50 % and 155 % respectively whereas CON improved 1RM and RFD with 35 % and 83 %, respectively.
Conclusion: Eight weeks of MST is much more effective than “bodybuilding” for untrained and moderately trained men in improving work economy, maximal strength and RFD. Training with high loads, few repetitions and maximal mobilization of force in the concentric action is therefore recommended for vast improvements of these parameters, important for performance in athletic- and daily life activities.
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