It’s the day before a game. What kind of training should you be doing to maximize your effectiveness? Are you resting, doing some light movement like yoga or walking, or continuing with your normal scheduled training session? The answer, according to one study, is a low volume power resistance training session!
The study involved 17 national level male athletes tested on countermovement jump (CMJ), reactive strength index (RSI) in the form of a drop jump, and the rate of force development (RFD) for maximum leg press, measured over 100, 200, and 300 seconds. Participants performed two control sessions, testing explosive power before and after 24 hours and 48 hours of rest; as well as two experimental sessions, testing explosive power before and after 24 hours and 48 hours of resistance training. The resistance training was 5 sets of 4 jump squats.
Results showed an improvement in all test exercises after completing the resistance training. Maximum results were seen after 24 hours versus 48 hours from the initial test. The countermovement jump had the lowest increase in performance with only 5% increase in jump height. The reactive strength index, or drop jump had over 10% improvement in drop rate (height x ground contact time). Finally the rate of force development, tested with a leg press saw a large increase in power within the first 100 seconds of the press at an 18% increase, meaning participants were able to push harder in the first 100 seconds of the leg press.
The results 24 hours after the control (resting) sessions had no significant increases in performance, being only 2% or less from the base test.
48 hours after the base test still showed some improvements for the resistance training session. Specifically the rate of force development still had a large increase of 10% in the first 100 seconds.
Additional studies have found similar results, with improvements starting 6 hours post exercise but peaking at 24 hours. It is important to note that many studies found decreased performance with the first 15 to 30 minutes immediately after resistance training. Athletes involved in explosive sports should incorporate a low volume resistance training workout the day before major events. The focus of the training should be related to power type moves, such as a jump squat, focusing on the muscle group that will be primarily used in the sport.
References
https://journals.lww.com/nsca-jscr/Abstract/2018/03000/Delayed_Effects_of_a_Low_Volume,_Power_Type.8.aspx
How to do a Countermovement Jump: https://www.topendsports.com/testing/tests/bosco-counter-movement-jump.htm
How to do a Drop Jump:
https://www.peakendurancesport.com/endurance-training/techniques/drop-depth-jump-plyometric-exercise-increase-vertical-leap-improve-jumping-ability/
