Yet more PAP stuff
Full paper
THE ACUTE EFFECTS OF HEAVY VERSUS LIGHT-LOAD SQUATS ON SPRINT PERFORMANCE
Abstract. The aim of this study was to determine whether performing heavy versus
light-load squats prior to sprinting would improve running speed. Twelve elite soccer
league players (Age, 22.4 1 years; height, 178 5 cm; body mass, 89 12 kg) performed
two sets of four repetitions using light (LS=60% of 1RM), moderate (MS=70% of
1RM), or heavy load squats (HS=85% of 1RM) and a control (C) warm-up condition
on randomized separating conditions over the course of two weeks. After a 4-minute
post-warm up, the subjects completed a timed 40-meter sprint. The results of this study
indicated that the running speed had improved significantly (P<0.05) after LS (-1.9%),
MS (-1.77%), and HS (-2.98%) warm-ups compared to C. When compared to squat
protocols, significant differences were observed between LS (60% of 1RM) and HS
(85% of 1RM) only. The data from this study suggest that performing squats prior to
sprinting may improve 40-m sprint times. However, in order to induce optimal running
speed enhancement, it is necessary to set the intensity of the warm-up protocol with
high-dynamic loading intensities (> 80% of 1RM).