HPRC & ACSM’s

High Intensity Training Conference and

Performance Optimization WorkshopSponsored by the

Human Performance Resource Center

September 13-14, 2010Uniformed Services University for the Health Sciences,

Bethesda, MD

Background LiteratureHigh Repetition/Short Rest Interval

Resistance Training

N. Travis Triplett, PhD, FNSCA

Jeffrey M. McBride, PhD, FNSCA

Resistance Training

• utilized with different set, repetition, and load combinations to optimize specific training goals

• types of goals:– Muscular Endurance (least common in

athletic populations)– Hypertrophy– Strength– Power

Resistance Training Types

• Circuit Training– exercises in rapid succession, performed

for 30-60 sec (often single joint movements)

– short rest periods (30-60 seconds)– high number of repetitions– lower loading (40-60% of 1RM) [low

intensity]– enhance muscular endurance

(aerobic/anaerobic)

Resistance Training Types

• Strength Training– exercises utilizing 3-6 sets– longer rest periods (2-5 minutes)– lower number of repetitions– higher loading (70-90% of 1RM) [high

intensity]– typically larger muscle mass structural

lifts (squat, deadlift, bench press, etc)

Resistance Training Types

• Power Training– exercises utilizing 3-6 sets– longer rest periods (2-5 minutes)– only 5-7 repetitions (to avoid drop-off

in power output)– lighter loading (0-50% of 1RM except

for weightlifting lifts 70-80%)– other exercises include jump squats,

bench press throws, etc.

CrossFit™

• a popular method of training among tactical professionals

• attempts to address multiple components of physical fitness in one program, without specializing in any one area

CrossFit™

• series of exercises performed in rapid succession– in a timed fashion– typically for higher numbers of

repetitions and shorter rest periods

• falls under the basic definition of circuit training

• specific research is lacking

Circuit Training Research– acute increases in lactate levels, EPOC &

heart rate (Baudry & Roux 2009; Braund et al. 2005; Garbutt et al. 1994)

– used in some cardiac rehab programs (Kelemen et al. 1986)

– added to aerobic training to enhance muscular strength Gettman et al. 1978)

Circuit Training Research– less increase in muscle strength in

comparison to standard strength training (Hortobagyi et al. 1991; Kraemer et al. 2000; Marx et al. 2001)

– high repetition training shows lower muscle strength gain than lower repetition training (Campos et al. 2002)

Circuit Training Research

– involving both aerobic and

anaerobic component may

attenuate muscle strength gain

(Hortobagyi et al. 1991)

CrossFit™ Research

– one study which utilized military personnel of varying fitness levels and experience with CrossFit™

– results included some increases in power (20%) as calculated and strength (13%) [tests more specific to the training]

– results also included modest or no overall improvements in Army standard fitness tests

Injury Concerns

• limited data

• small number of weight room injuries compared to sports injuries overall– 56,000 emergency room visits for

weight training injuries compared to 6 million total ER visits for sports injuries

Injury Concerns

• Causes included:– Unsafe behavior– Equipment malfunction– Lack of supervision– Inattention

• Weightlifting injuries (Olympic lifts) have a much lower injury rate than other popular sports (2-25x less)

Terminology Concerns

• Intensity: weight lifted (%1RM), NOT perception of working hard (which is often higher in ‘metabolic’ workouts)

• related to volume-load, which is calculated by multiplying the weight by the total number of repetitions at that weight

Terminology (cont’d)

• Example calculation of volume-load comparison for one exercise– 100 kg 1RM– 3 sets of 12 at 40% of 1RM = 1440 kg– 5 sets of 5 at 80% of 1RM = 2000 kg

• Thus, by %1RM and volume-load definitions, intensity is highest in heavy-load exercises

Training Recommendations increase muscle strength (anaerobic)

component through standard strength training protocol (high loading – high intensity ≥ 80% of 1RM)

increase VO2max (aerobic) component through aerobic training protocol (running, biking, etc.)

increase muscle power component through use of power exercise protocol (weightlifting movements, plyometrics, etc.)

Periodization Example

•Variation in Volume-Load (kg)•Variation in Intensity (% 1RM)•Variation in Focus of Training (Strength, Power, Speed, Endurance)

Final Thoughts

• Questions to be answered:– What are the most important physical

performance needs of the soldier?– What is the purpose of utilizing

resistance training to meet these needs?

– Which needs are met with military training and which needs should be met in the weight room?