Effects of 6 weeks of low-volume combined training on muscle power, muscular strength, and aerobic power in active young adults.

Background: The aim of this study was to analyse the effects of low-volume CT performed during 6 weeks on muscle power, muscular strength, maximal aerobic power (W max ) and internal load in active young adults. Methods: Eighteen healthy, active young adults men (mean ± SD, 20.06 ± 1.66 years; 22.23 ± 2.76 kg -1 m 2 ) performed either a low-volume CT (GE, n=9), or maintained a normal life (CG, n=9). The CT was composed of a resistance training (RT, 2 sets of 3 exercises with 80 to 85% 1RM) followed by a high intensity-interval training (HIIT, 5 sets of 60’’ with 95% W max ). The measures of jump height, 1 maximal repetition (1RM) in bench press and back squat, W max and internal load were obtained before (pre) and after (post) training to analysis. Furthermore, an ANOVA test of repeated measures and t-test paired samples were used with a p ≤ 0.05. Results: Low-volume CT increased from pre to post on jump height (29.28 ± 3.81 to 32.02 ± 3.09cm, p ≤ 0.05), 1RM on bench press back squat (56.11 ± 11.35 to 67.67 ± 13.36kg, p < 0.001 and 63.11 ± 12.25 to 74.00 ± 12.02kg, p 0.05). Conclusions: In healthy, active young adults men the low-volume CT is effective to improve, jump height, 1RM in bench press and back squat, and W max without increase internal load.