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ATS BULLETIN - 20/03/2015

 

Category: Explosive Strength & Anaerobic Performance

Application: High Intensity Intermittent Exercise

 

Anaerobic performance after endurance strength training in a hypobaric environment

 

 

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ATS BULLETIN 2015-03-20

 

Category             - Explosive Strength & Anaerobic Performance

Application         - High Intensity Intermittent Exercise

 

Research Overview

Title

Anaerobic performance after endurance strength training in a hypobaric environment

Publish Date

May 2014

Authors

J. Alvarez-Herms, S. Julia-Sanchez, F. Corbi, T. Pages & C. Viscor

Institution

University of Barcelona, Spain

Number / Type of Participants

12 active sport science students (male & female); 24.5±4.5yrs

Altitude Level

747hPa / 2,500m; Temp: 20-24 oC

 

Executive Summary

Four weeks of explosive strength training in simulated altitude versus sea level conditions resulted in greater improvements in the maintenance of maximal performance. Results confirmed that explosive strength training in hypoxic conditions was more effective at improving performance, as only the altitude group achieved:

  • A greater improvement in jump height over repeated maximal vertical jump efforts

  • Superior performance in the late phase of the test

  • A reduction in the fatigue index, determined by maintenance of higher jump performance post-training

Overview of research programme

 

Split into 2 groups; one group trained at sea-level (7 participants), the other at simulated altitude (5 participants)

Training program: 3 days / week for 4 weeks; each session lasted approximately 2 hrs in duration (including a 10-min warm-up, and 15-min cool down)

Session overview:

  • Training protocol is outlined in the table below.

  • Both groups completed the exact same workload in their allocated environment (sea level or simulated altitude)

 

Key Outcomes

 

Due to the high intensity nature of the program, both groups of participants increased their performance in single-effort squat and counter movement jumps.

However, only the simulated altitude group achieved significant performance improvements pre-to-post training during repeated high intensity jump efforts (over 60-seconds), including:

 

  • An increase of more than 4cm in average jump height over 15 consecutive efforts (one jump completed every 5 seconds within a 60-second time frame).

  • Significantly greater jump heights achieved in the final 20 seconds of testing (6 consecutive jump efforts), compared with the sea level performance.

  • An improvement in fatigue index, determined by a more consistent performance in jump height (maintenance of higher jump heights) achieved during the last 15-seconds post-training.

 

Training Protocol – volume, exercises and sessions

 

 

 

Total Repetitions

Exercise

Workload (Intensity)

Session Model

Week

 

 

 

 

1

380

Half-Squat

Moderate

(Controlled Execution)

  1. 1.15 x 4 (2)
  2. 2.20 x 4 (2)
  3. 3.20 x 4 (1)

 

[10 min rest b/t blocks]

2

600

Half-Squat

Maximal volume

(Low Execution)

As per Week 1 with an additional set:

25 x 4 (2)

3

420

Half-Squat Jumping

(Weighted Jumps)

High Intensity

(High speed execution)

10 reps / 5 sec x 3 (3)

 

[6 min rest b/t blocks]

4

225

Plyometrics

(Unweighted Vertical Jumps)

 

 

Maximal Intensity

 

 

5 Jumps / 5 set x 3 (3)

 

[6 min rest b/t blocks]

 

 

 

 

Session model: brackets indicate number of times a sequence of reps x sets was completed; b/t: between