MAXIMAL STRENGTH EFFORTS SHOULD BE CONSIDERED IN WARM-UPS FOR BRIEF MAXIMAL EFFORT ACTIVITIES
Harris, C., Moore, J., DeBeliso, M., Adams, K. J., Berning, J., & Hanse, C. (2006). The effects of heavy squats on potentiating 30 second Wingate test performance. Medicine and Science in Sports and Exercise, 38(5), Supplement abstract 1803.
"Postactivation Potentiation (PAP) is a phenomenon where the contractile history of skeletal muscle can serve to increase the muscle's ability to generate force and power. Studies have shown that heavy resistance exercise can serve to potentiate power production for contractile activities of less than 10 seconds duration. However, many sporting activities require sustained power outputs well beyond 10 seconds". This investigation assessed the effects of heavy squats on potentiating power output during a 30-second Wingate test. Male collegiate wrestlers (N = 11) on separate days completed two trials of a 30-second Wingate test on a cycle ergometer (resistance 0.9 N/kg). One Wingate test was preceded by a 6-minute cycling warm-up, which included three 15-second sprints with a cadence of 120 rpm and loads of 350, 400, 450 Watts at minutes two, three, and four, respectively. The other Wingate test was preceded by three sets of three repetitions of parallel back squats at 90% of the subject's 3 RM (strength warm-up). It also included parallel squats performed at 40%, 60%, 70%, and 80% of 3 RM for six, four, three, and three repetitions respectively prior to the strength warm-up. A 6-minute rest was provided between the strength warm-up and the Wingate test.
Only mean power and total work were enhanced significantly by the strength warm-up. Peak power and fatigue index were not enhanced.
Implication. Exercises requiring maximal anaerobic efforts of less than 30-seconds should consider some maximal resistance efforts in their warm-ups.
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