Complex training is a popular method of developing explosive ability in athletes. Briefly, complex training involves pairing a heavy strength movement with an unloaded explosive movement using the same muscle groups. An example would be to pair heavy back squats with box jumps. The rationale behind this training methodology is to take advantage of post-activation potentiation, defined as the increase in muscle contraction force and speed due to subsequent activation. First, the athlete would perform a set of squats with >85% of 1RM for <5 reps. Following a brief rest period, the athlete would then perform a set of box jumps. However, due to the previous stimulus of heavy squatting, the athlete will typically be able to jump higher than had s/he not performed the heavy squats and thus performance is acutely enhanced.
A growing body of research supports the use of complex training for improving jumping and sprinting ability in athletes. However, of the research involving sprint training, most of the benefits have been found when assessing distances greater than or equal to 20 meters. In many team sports, shorter bursts of acceleration are more typical, and thus it is worth knowing what training methods can acutely enhance 10 meter sprinting distance. A new study published in the November edition of the Journal of Strength and Conditioning Research compared the effectiveness of heavy squatting with or without accommodating resistance (i.e., resistance bands) on 10 meter sprint speed in 20 recreationally trained male college students. Before the experimental training sessions, subjects were tested for1 RM back squat to prescribe relative loads. Then, subjects performed 3 training sessions on different days in a randomized order. The experimental sessions were as follows
(1) Control: 3 x 10 m sprint (best time taken to serve as baseline) followed by 10 minutes rest (control condition) followed by 5×10 m sprint on consecutive 1 minute intervals starting immediately after the control condition
(2) Standard: 3 x 10 m sprints (best time taken to serve as baseline) followed by 5 sets of 3 reps with 85% 1RM followed by 5×10 m sprints on consecutive 1 minute intervals starting immediately after the standard condition
(3) Band: 3 x 10 m sprints (best time taken to serve as baseline) followed by 5 sets of 3 reps with 85% 1RM with 30% of load provided by elastic bands, followed by 5×10 m sprints on consecutive 1 minute intervals starting immediately after the standard condition
The results showed that there were no significant differences in sprint times following the control or standard condition. However, at 4-min following the squats with bands, sprint times were significantly faster. Overall, this suggests that performing heavy back squats with band tension may be more favorable to facilitating subsequent faster acceleration. Coaches therefore may wish to precede short distance sprint training with heavy, band resisted squats to reap the benefits of post-activation potentiation.
Wyland, TP. et al. (2015) Postactivation Potentation Effects From Accommodating Resistance Combined With Heavy Back Squats on Short Sprint Performance. 29(11): 3115-3123.