Short answer

When designing resistance training programs for athletes, consider that a higher intensity, lower volume approach can yield comparable or superior results in strength and power gains with similar levels of muscle soreness compared to a moderate intensity, higher volume approach.

Field: Human Factors
Source: The Journal of Strength and Conditioning Research (2023)
Method: Comparative experimental study
Sample: 22 participants
Evidence: Strong effect

For athletes, a high-intensity, low-volume resistance training regimen can significantly improve strength and power without increasing muscle soreness compared to a moderate-intensity, high-volume approach. This human factors research insight is drawn from a 2023 study published in The Journal of Strength and Conditioning Research. Using Comparative experimental study with 22 participants, researchers explored how this design variable affects real-world outcomes. The key design takeaway: When designing resistance training programs for athletes, consider that a higher intensity, lower volume approach can yield comparable or superior results in strength and power gains with similar levels of muscle soreness compared to a moderate intensity, higher volume approach.

Study

Human FactorsRecentStrong effect

High-intensity resistance training enhances strength and power with comparable muscle soreness to moderate-intensity protocols.

The Journal of Strength and Conditioning Research · 2023

Key Findings

01Both HRT and MRT groups showed significant improvements in absolute 3RM parallel back squat and jump heights compared to the control group.
02The HRT group demonstrated a greater increase in 3RM parallel back squat relative to body mass compared to MRT and CON.
03Horizontal jump distance improved significantly in the HRT group but not in the MRT or CON groups.
04No significant differences in DOMS were observed between the HRT and MRT groups.
05Sprint performance did not change significantly in any group.

Application

Design takeaway

How to apply

When developing resistance training plans for athletes, especially during competitive periods, consider incorporating sessions with higher loads and fewer repetitions (e.g., 90% 1RM for 4 reps) rather than solely relying on moderate loads with more repetitions (e.g., 80% 1RM for 8 reps), as this can be time-efficient and equally effective for strength and power development.

Project actions

01When investigating training methods, clearly define the intensity and volume parameters for each intervention.
02Ensure objective measures for strength, power, and subjective measures for soreness are consistently applied.

Method & Evidence

AimTo investigate the impact of high-intensity, low-volume resistance training versus moderate-intensity, high-volume resistance training on strength, power, and muscle soreness in male academy soccer players.

MethodComparative experimental study

ProcedureTwenty-two male academy soccer players were divided into three groups: high-intensity resistance training (HRT), moderate-intensity resistance training (MRT), and a control group (CON). HRT performed 2 sets of 4 repetitions at 90% of 1RM, while MRT performed 3 sets of 8 repetitions at 80% of 1RM, both once a week for six weeks alongside regular soccer training. Strength (3RM parallel back squat), power (vertical and horizontal jumps, squat jump), and speed (30m sprint) were assessed pre- and post-training. Delayed onset muscle soreness (DOMS) was monitored throughout the training period.

Sample22 participants

ContextSports science, athletic training

Variables

IVType of resistance training (High-Intensity vs. Moderate-Intensity vs. Control)

DVStrength (3RM PBS), Power (CMJ, SJ), Muscle Soreness (DOMS), Speed (30m sprint)

CVAge of participants, soccer training regimen, duration of intervention (6 weeks), frequency of resistance training (once per week).

Strengths & Limitations

Strengths

+Direct comparison between high-intensity and moderate-intensity resistance training.
+Inclusion of a control group to establish baseline changes.
+Assessment of multiple performance metrics (strength, power, speed) and a key recovery metric (DOMS).

Limitations

The sample size is relatively small, and the study population is specific (male academy soccer players), which may limit generalizability. Sprint performance was not significantly affected, suggesting that resistance training alone may not be sufficient to improve this specific metric.

Reliability & validity

The study uses standardized tests for strength and power, and a visual analog scale for DOMS, which are common methods. The randomization of participants helps with internal validity. However, the relatively small sample size might affect the generalizability and statistical power, impacting external validity.

Think critically

Given that sprint performance did not improve in any group, what other training modalities or exercise types might be necessary to complement resistance training for a well-rounded improvement in soccer player performance?

Design Principles

"Optimize training intensity and volume to maximize performance adaptations while managing physiological stress."

This insight is crucial for optimizing training programs, especially for athletes in demanding in-season periods. It suggests that performance gains can be achieved with less overall training volume, potentially reducing fatigue and allowing for better recovery and focus on sport-specific skills.

What This Means for Your Design

Doing tough, short weightlifting sessions is just as good for making you stronger and jump higher as doing longer, less intense sessions, and it doesn't make you more sore.

How to use in your project

1.This study can inform the design of an intervention aimed at improving athletic performance, by providing evidence for the effectiveness of high-intensity training.
2.It can be used to justify the selection of specific training variables (e.g., load, repetitions) in a design project focused on athletic conditioning.

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Quick Cite

Paragraph starter

Research indicates that high-intensity, low-volume resistance training can be an effective strategy for enhancing strength and power in athletes, yielding comparable improvements in muscle soreness to moderate-intensity, high-volume protocols. For instance, a study by McQuilliam et al. (2023) found that male academy soccer players undertaking high-intensity resistance training demonstrated significant gains in relative strength and horizontal power with no difference in delayed onset muscle soreness compared to those performing moderate-intensity training.

Source

The Journal of Strength and Conditioning Research

Effect of High-Intensity vs. Moderate-Intensity Resistance Training on Strength, Power, and Muscle Soreness in Male Academy Soccer Players

journal · 2023

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Questions About This Research

What does the research say about high-intensity resistance training enhances strength and power with comparable muscle soreness to moderate-intensity protocols?: When designing resistance training programs for athletes, consider that a higher intensity, lower volume approach can yield comparable or superior results in strength and power gains with similar levels of muscle soreness compared to a moderate intensity, higher volume approach. Evidence: The Journal of Strength and Conditioning Research (2023).
Why does "High-intensity resistance training enhances strength and power with comparable muscle soreness to moderate-intensity protocols." matter for design?: This insight is crucial for optimizing training programs, especially for athletes in demanding in-season periods. It suggests that performance gains can be achieved with less overall training volume, potentially reducing fatigue and allowing for better recovery and focus on sport-specific skills.
How can designers apply this research?: When designing resistance training programs for athletes, consider that a higher intensity, lower volume approach can yield comparable or superior results in strength and power gains with similar levels of muscle soreness compared to a moderate intensity, higher volume approach.
What were the main findings?: Both HRT and MRT groups showed significant improvements in absolute 3RM parallel back squat and jump heights compared to the control group.. The HRT group demonstrated a greater increase in 3RM parallel back squat relative to body mass compared to MRT and CON.. Horizontal jump distance improved significantly in the HRT group but not in the MRT or CON groups.. No significant differences in DOMS were observed between the HRT and MRT groups.
What research method was used?: Comparative experimental study with 22 participants.
How strong is the evidence?: Evidence strength is rated Strong effect, based on a 2023 journal from The Journal of Strength and Conditioning Research.
What should I do differently in my next project?: When developing resistance training plans for athletes, especially during competitive periods, consider incorporating sessions with higher loads and fewer repetitions (e.g., 90% 1RM for 4 reps) rather than solely relying on moderate loads with more repetitions (e.g., 80% 1RM for 8 reps), as this can be time-efficient and equally effective for strength and power development.
What are the limitations?: The study focused on male academy soccer players, so findings may not generalize to other populations or sports. The duration of the intervention was limited to six weeks.