Fast and Medium Tempo Resistance Training with a Low Number of Repetitions in Trained Men: Effects on Maximal Strength and Power Output.

Abstract

This study aimed to investigate the effects of high load fast and medium tempo back squats using a low number of repetitions on maximal strength and power output. Seventeen participants completed a countermovement jump test and 1-repetition maximum (1-RM) assessment before and after an eight-week intervention. All participants were randomly divided into a fast tempo (FAS: 1/0/1/0) and a medium tempo (MED: 2/0/2/0) resistance training (RT) group and performed three repetitions per set of a Smith back squat exercise with 85% 1-RM intensity. Maximal strength, jump height, peak power and force of the two groups were significantly improved (p < 0.05). In addition, peak velocity significantly increased after the intervention in the FAS group (p < 0.05), but not in the MED group (p > 0.05). A significant interaction effect between training groups was observed for jump height (F (_{1, 30}) = 5.49, p = 0.026, η² = 0.155). However, no significant group by time interaction effects were found between training groups for maximal strength (F (_{1, 30}) = 0.11, p = 0.742, η² = 0.004). Therefore, the two groups showed similar effects in maximal strength, but, compared with the MED group, FAS resistance training with low repetitions caused favorable adaptations in power output in trained men.