The effects of a 10-week combined maximal and explosive strength and high-intesity endurance training period on neuromuscular performance and 3K time-trial in males and females
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2015Combined strength and endurance training has been noted to produce significant
improvements in strength and endurance performances in both men and women.
However, there seems to be moderate inhibitory effect regarding strength adaptations,
especially considering power production. This study was conducted to investigate the
effects of a 10-week combined maximal and explosive strength and high-intensity
endurance training period on neuromuscular performance and 3K time-trial in males
and females.
A total of 19 healthy recreationally trained subjects (Males: M= 10, Females: F= 9)
completed a 10-week combined strength and endurance training period. All subjects
trained twice a week strength and twice a week endurance. Strength training consisted
of maximal resistance training (~85%1RM) and plyometric exercises for the lower
extremities. Endurance training sessions were 4x4min and 3x3x100m running, which
both were performed once a week. Neuromuscular measurements and 3K time-trial
were conducted before (PRE) and after (POST) the 10-week training period.
Neuromuscular measurements consisted of a countermovement jump (CMJ), a maximal
isometric force in bilateral leg press, a maximal isometric force in unilateral knee
extension and flexion, and 1RM in dynamic leg press. Muscle activation (iEMG) from
vastus lateralis (VL) was collected from isometric knee extension.
Both males and females improved significantly CMJ from PRE to POST (M:
10.0±8.0%, p<0.01; F: 11.3±5.4%, p<0.001). Both groups also improved significantly
isometric leg press (M: 11.9±11.3%, p<0.05; F: 5.8±6.0%, p<0.05). Only males
improved significantly isometric knee extension force (11.2±6.0%, p<0.001), and males
improved their iEMG in VL during knee extension as well (29.1±25.6%, p<0.05).
Males improved significantly isometric knee flexion force (9.0±8.6%, p<0.01). Both
groups improved significantly dynamic 1RM leg press (M: 8.7±4.7%, p<0.001; F:
6.6±3.9%, p<0.01). Both groups improved significantly 3K time-trial performance (M:
-2.2±3.1%, p<0.05; F: -2.0±1.9%, p<0.05). There were no significant differences in
improvements between males and females in any measurements at any time point.
In conclusion, both males and females improved their strength and power and
endurance performances. However, neuromuscular adaptations seemed to be more
systematic in males. These findings suggest that combined maximal and explosive
strength and high-intensity endurance training seems to be efficient training modality
even for a recreationally active people.
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