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Effects of different set structures on
RPE, velocity and power decrement
during a back squat exercise
Ivan Jukić, Mike You...
Introduction
Total Rest: 120 seconds
Total Repetitions: 24
Total Rest: 240 seconds
Total Repetitions: 24
Total Rest: 120 s...
• Traditional Sets: no intra-set rest
↓ ↓ ↓ ATP and PCr
↑ ↑ ↑ Glycolysis and Lactate
• Cluster Sets: added intra-set rest
...
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 ...
Total Rest: 540 seconds
Total Repetitions: 30
Set Duration: M = 6 sec
Load: 70% 1RM
Total Rest: 480 seconds
Total Repetiti...
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
2
4
6
8
10
HFRR RR TS
Rating of perceived exertion (RPE)
*
**
Significantly less than TS* (p < .05), RR** and TS** (p < ...
-60.00
-40.00
-20.00
0.00
20.00
40.00
60.00
Velocitydecrement(%)
Participants (1-26)
Velocity decrement for HFRR,
RR and T...
Summary
HFRR set structure has the potential to:
- Prevent velocity (power) decrement during
high volume resistance traini...
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Effects of Different Set Structures on RPE, Velocity, and Power Decrement during a Back Squat Exercise

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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. 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. 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. 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. 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. 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. 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. 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)
  8. 8. -60.00 -40.00 -20.00 0.00 20.00 40.00 60.00 Velocitydecrement(%) Participants (1-26) Velocity decrement for HFRR, RR and TS set structure HFRR RR TS 0% 20% 40% 60% 80% 100% 120% 140% 160% VelocityMaintenance(%) Participants (1-26) Velocity maintenance for HFRR, RR and TS set structure RRHFRR TS
  9. 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 ✔

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