The slow strip set resistance training

Aim: In order to enhance muscular power and strength, the American College of Sports Medicine recommends performing high intensity resistance training (HI-RT) lifting 70% of 1RM. However, the same achievements could be obtained performing low intensity resistance exercise (20% of 1RM) in conjunction with external wrapping devices to restrict the blood flow (BFRRT)1. Similar effects are also produced by relatively low intensity resistance training (50% of 1RM) with slow movement and tonic force generation (LST)2. Alberti et al.3 suggest performing low intensity resistance training with slow movement until exhaustion using two overload strip (from 50% to 30% of 1RM) to obtain the same power and strength gain and to decrease the injury risks. The aim of this study was to investigate the effect of a new resistance training method on power and strength levels. Methods: 22 amateur male Wing Chun martial artists (31.82 ± 11.17 yrs; 23.64 ± 2.14 kg/m2) were recruited and randomly divided into two groups: experimental group (EG) performed 4 weeks, 3 session per week, of slow strip set (SSS) on bench press in addition to the baseline training while control group (CG) continued their baseline training. Peak power (PP) and 1RM were assessed before and after the training period. Paired t-test and effect size (ES) were used for statistical analysis, with confidence interval set at 95%. Results: Significant difference was not found between the 2 groups before the training period in PP and 1RM. The EG improved PP (p<0.001; ES=0.63, moderate) and 1RM (p<0.001; ES=0.53, moderate), while the CG did not improve strength and power values from pre to post training period. Discussion: As expected, after 4 weeks of SSS training, 1RM and PP on bench press were improved. The SSS resistance training permitted to achieve the same power and strength gains of HI-RT, to obtain the same neuromuscular adaptation of BFRRT and to decrease the injury risk like in LST.