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

Abstract

Combined 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.