This is the slidedeck from research conducted by Ivan Jukic, James Tufano and myself. We looked at the effect of rep redistribution on bar speed, power output and RPE.
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Effects of Different Set Structures on RPE, Velocity, and Power Decrement during a Back Squat Exercise
1. Effects of different set structures on
RPE, velocity and power decrement
during a back squat exercise
Ivan Jukić, Mike Young & James J.
Tufano
2. Introduction
Total Rest: 120 seconds
Total Repetitions: 24
Total Rest: 240 seconds
Total Repetitions: 24
Total Rest: 120 seconds
Total Repetitions: 24
Tufano, Brown & Haff (2017).
3. • Traditional Sets: no intra-set rest
↓ ↓ ↓ ATP and PCr
↑ ↑ ↑ Glycolysis and Lactate
• Cluster Sets: added intra-set rest
↓ ATP and PCr
↑ Glycolysis and Lactate
↑ Fatigue
↓ Velocity
↔ Velocity
↑ Total Training Time
4. Methods and Subjects (N = 26)
Sport
Background
Age Body Mass 1RM : BM
Amateur WL and
TnF athletes
28 ± 5.44 y 84.6 ± 10.5 kg 1.82 ± 0.33
1RM
RR TSHFRR
7 days of rest
5-7 days of rest
o PUSH - Wearable Inertial Sensor (PUSH Inc.,
Toronto, Canada)
o The PUSH band’s sampling rate was 200 Hz
o Eccentric velocity “under control”
o Concentric velocity “as fast as possible”
o Squat depth – self-selected after 90°
o Data were collected, exported and analysed with
the PUSH portal Internet Cloud and SPSS
5. Total Rest: 540 seconds
Total Repetitions: 30
Set Duration: M = 6 sec
Load: 70% 1RM
Total Rest: 480 seconds
Total Repetitions: 30
Set Duration: M = 24 sec
Load: 70% 1RM
Total Rest: 480 seconds
Total Repetitions: 30
Set Duration: M = 40 sec
Load: 70% 1RM
6. Mean Velocity (across 30 repetitions)
0.5
0.55
0.6
0.65
0.7
0.75
0.8
0 10 20 30
Mean Velocity TS
17.10%
0.5
0.55
0.6
0.65
0.7
0.75
0.8
0 6 12 18 24 30
Mean Velocity RR
14.10%
0.5
0.55
0.6
0.65
0.7
0.75
0.8
0 6 12 18 24 30
Mean Velocity HFRR
0.99%
MVD % ANOVA Cohen’s d
HFRR vs RR F = 4.91, p < .05 0.61
HFRR vs TS F = 7.5, p < .05 0.81
RR vs TS F = 0.19, p > .05 0.12
0.5
0.55
0.6
0.65
0.7
0.75
0.8
0 5 10 15 20 25 30
MeanVelocity(m/s)
HFRR RR TS
7. 0
2
4
6
8
10
HFRR RR TS
Rating of perceived exertion (RPE)
*
**
Significantly less than TS* (p < .05), RR** and TS** (p < .001)
9. Summary
HFRR set structure has the potential to:
- Prevent velocity (power) decrement during
high volume resistance training ✔
- Allow increases in training volume while
keeping the ”quality” of the repetitions high ✔
- Increase the resistance training safetyness
due to lower perceptual responses by athletes
✔
- Bring all of the above while not extending the
total time allocated for training ✔
Editor's Notes
Better, but why is the data of TS green but the line of RR green… confusing.
Also, I suggest moving your decline lines to the part when you show the decline anova table, color coded obviously