ACCELERATION TRAINING WITH 30% 1 RM LOAD IS BEST FOR POWER
Magu, B., Weiss, L. W., Fry, A. C., Bondurant, B. W., Chiu, L. Z., Schilling, B. K., Buchanan, K., & Scales, C. (2002). Association between vertical jumping distance and DCER squatting peak power. Medicine and Science in Sports and Exercise, 34(5), Supplement abstract 1554.
Males (N = 28) were evaluated for three forms of vertical jumping (drop jump, restricted vertical jump, non-countermovement vertical jump) and subjected to maximum acceleration training using 30, 60, and 90% 1 RM as training loads.
Training loads of 30% 1 RM have the greatest positive effect on vertical jumping performance.
Implication. To produce the greatest explosive power, maximum acceleration training using 30% 1 RM as resistance is best.
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