HPRC & ACSMs High Intensity Training Conference and Performance Optimization Workshop Sponsored by the Human Performance Resource Center September 13-14, 2010 Uniformed Services University for the Health Sciences, Bethesda, MD

Background Literature High Repetition/Short Rest Interval Resistance Training N. Travis Triplett, PhD, FNSCA Jeffrey M. McBride, PhD, FNSCA

Resistance Training utilized with different set, repetition, and load combinations to optimize specific training goals types of goals: –Muscular Endurance (least common in athletic populations) –Hypertrophy –Strength –Power

Resistance Training Types Circuit Training –exercises in rapid succession, performed for sec (often single joint movements) –short rest periods (30-60 seconds) –high number of repetitions –lower loading (40-60% of 1RM) [low intensity] –enhance muscular endurance (aerobic/anaerobic)

Resistance Training Types Strength Training –exercises utilizing 3-6 sets –longer rest periods (2-5 minutes) –lower number of repetitions –higher loading (70-90% of 1RM) [high intensity] –typically larger muscle mass structural lifts (squat, deadlift, bench press, etc)

Resistance Training Types Power Training –exercises utilizing 3-6 sets –longer rest periods (2-5 minutes) –only 5-7 repetitions (to avoid drop-off in power output) –lighter loading (0-50% of 1RM except for weightlifting lifts 70-80%) –other exercises include jump squats, bench press throws, etc.

CrossFit a popular method of training among tactical professionals attempts to address multiple components of physical fitness in one program, without specializing in any one area

CrossFit series of exercises performed in rapid succession –in a timed fashion –typically for higher numbers of repetitions and shorter rest periods falls under the basic definition of circuit training specific research is lacking

Circuit Training Research –acute increases in lactate levels, EPOC & heart rate (Baudry & Roux 2009; Braund et al. 2005; Garbutt et al. 1994) –used in some cardiac rehab programs (Kelemen et al. 1986) –added to aerobic training to enhance muscular strength Gettman et al. 1978)

Circuit Training Research –less increase in muscle strength in comparison to standard strength training (Hortobagyi et al. 1991; Kraemer et al. 2000; Marx et al. 2001) –high repetition training shows lower muscle strength gain than lower repetition training (Campos et al. 2002)

Circuit Training Research –involving both aerobic and anaerobic component may attenuate muscle strength gain (Hortobagyi et al. 1991)

CrossFit Research –one study which utilized military personnel of varying fitness levels and experience with CrossFit –results included some increases in power (20%) as calculated and strength (13%) [tests more specific to the training] –results also included modest or no overall improvements in Army standard fitness tests

Injury Concerns limited data small number of weight room injuries compared to sports injuries overall –56,000 emergency room visits for weight training injuries compared to 6 million total ER visits for sports injuries

Injury Concerns Causes included: –Unsafe behavior –Equipment malfunction –Lack of supervision –Inattention Weightlifting injuries (Olympic lifts) have a much lower injury rate than other popular sports (2-25x less)

Terminology Concerns Intensity: weight lifted (%1RM), NOT perception of working hard (which is often higher in metabolic workouts) related to volume-load, which is calculated by multiplying the weight by the total number of repetitions at that weight

Terminology (contd) Example calculation of volume- load comparison for one exercise –100 kg 1RM –3 sets of 12 at 40% of 1RM = 1440 kg –5 sets of 5 at 80% of 1RM = 2000 kg Thus, by %1RM and volume-load definitions, intensity is highest in heavy-load exercises

Training Recommendations increase muscle strength (anaerobic) component through standard strength training protocol (high loading – high intensity 80% of 1RM) increase VO2max (aerobic) component through aerobic training protocol (running, biking, etc.) increase muscle power component through use of power exercise protocol (weightlifting movements, plyometrics, etc.)

Periodization Example Variation in Volume-Load (kg) Variation in Intensity (% 1RM) Variation in Focus of Training (Strength, Power, Speed, Endurance)

Final Thoughts Questions to be answered: –What are the most important physical performance needs of the soldier? –What is the purpose of utilizing resistance training to meet these needs? –Which needs are met with military training and which needs should be met in the weight room?