Importance of Performing Experience in Strength Training Periodization

Proper mastering of a training means seems to be an important determinant of the quality of strength training. Aim of the paper is to examine the differences in strength in relation to squat-performing experience and to offer a way of improving performance by means of increasing the quality of squat technique. Methods 1. Subjects were divided into two groups according to their previous experience with performing squat: a group of inexperienced (n = 9; age: 21.1 years ± 2.37; height: 179.2 cm ± 8.18; weight: 70.0 kg ± 7.38) and experienced (n = 9; age: 24.0 years ± 1.07; height: 182.1 cm ± 4.14; weight: 81.2 kg ± 4.29). We carried out a test of maximal isometric strength in deep squat (ISOmax_50°) and a modified diagnostic set (Fitro Force Plate) which consisted of repetitions of heel raised deep squats with a gradually increasing external loading (Fmax_BW+(0-100%)). Posture and the body segments of the participants were not corrected during these tests. Mann-Whitney U test (α=0.05) was used to evaluate the data obtained. Results 1. After comparing the differences in the maximal value of force curve in dynamic muscular mode (Fmax_BW+(0-100%)) and the maximal isometric force in deep squat (ISOmax_50°) between the groups we found significantly bigger differences in the group of experienced when the resistance represented +75 % (Δ 279.0 N) and +100 % of body weight (Δ 332.2 N). Methods 2. Eleven inexperienced subjects (age: 22.1 years ± 1.52; weight: 78.2 kg ± 2.84) completed a short term experiment (with 4 training sessions in weeklong microcycle). The purpose was to practise deep squat without any content of targeted strength development.

No control group was included. Initial and final measurements included the rate of force development test (RFD50°,90°,140°, 0-200 ms), the maximal isometric strength test (ISOmax_{50°,90°,140°}) and the diagnostic set for deep squat (Fitro Dyne Premium). Wilcoxon T-test was used for further analyses (α = 0.01; α = 0.05). Results 2. We found statistically significant increments of ISOmax_50° (Δ 89.45 N, p < 0.01), ISOmax_90° (Δ 45.63 N, p < 0.05), RFD_50°(0-200ms) (Δ 0.42 N.ms-1, p < 0.05), RFD_90°(0-200ms) (Δ 0.47 N.ms-1, p < 0.05) and mean power output (Pmean) of entire diagnostic set (Δ 38.8 W, p < 0.01). Conclusions. Increases in the difference in variations between the groups starting from the resistance of 50 % of body weight confirms the recommendations of using lower weights for beginners for the purpose of strength development. Based on the results we conclude that a short-term training programme of deep squat practise (without any intention of improving strength performance) has positive effect on selected strength parameters.