Mazzetti, S. A., Kraemer, W. J., Volke, J. S., Nindl, B. C., Gotschalk, L. A., & Gomes, A. L. (2000). The effects of different training programs on upper body power in women. Medicine and Science in Sports and Exercise, 32(5), Supplement abstract 665.

This study examined the hypothesis that "explosive" strength power resistance training (3-8 RM) would result in greater improvements in peak and mean upper body power than hypertrophy resistance training (8-12 RM) in untrained women. Ss were assigned to an explosive strength group (N =17), a heavy-resistance group (N = 18), a calisthenics/manual resistance group (N = 14), or an aerobic training group (N = 11).

It was found that explosive resistance training produced superior upper body strength and power gains than did heavy resistance, calisthenics, or aerobic training experiences.

Implication. Explosive resistance training produces superior strength and power training effects.

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