FAST VELOCITY IS BETTER THAN SLOW VELOCITY STRENGTH TRAINING
Gomes, P. S., & Pereira, M. I. (2002). Effects of testing velocity on total resistance work at submaximal load. Medicine and Science in Sports and Exercise, 33(5), Supplement abstract 849.
This study compared the total work performed during 75% 1RM squats and bench presses at two velocities - slow (25 deg/s) and fast (100 deg/s). The effects of 12 weeks of three times per week training were also observed. Ss (N = 14) were stratified into the two velocity groups.
The number of repetitions and work performed were significantly higher for the fast test than the slow test before and after training for both groups. Both groups improved significantly in 1RM for both exercises, but no improvement occurred in the 75%1RM repetitions test. The slow group improved significantly in work at 75% 1RM in both exercises for the slow test [i.e., specificity of training], and only in the squat for the fast test.
Implication. Fast velocity training produces greater training gains than slow repetition training.
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