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Performance Area => Peer Reviewed Studies Discussion => Topic started by: adarqui on June 05, 2009, 01:44:54 pm

Title: Potentiation & Stimulatory Training Methods, Tapering & Supercompensation
Post by: adarqui on June 05, 2009, 01:44:54 pm
All conclusions of studies will be listed in this original post (TABLE OF SUMMARIES) for quick reference.


Post anything related to tapering, supercompensation, post-active potentiation or stimulatory methods of training. Do not post anything about nutritional "stimulants".


1. Acute Effects of Plyometric Exercise on Maximum Squat Performance in Male Athletes

Quote
These data suggest that DJ performed before 1RM testing
may enhance squat performance in trained male athletes.




2. Postactivation Potentiation Response in Athletic and Recreationally Trained Individuals

Quote
The response to a heavy resistance exercise stimulus designed to elicit postactivation potentiation appears to depend on training status. Recreationally trained individuals may exhibit fatigue in the 5 minutes following an acute heavy resistance exercise stimulus. In athletically trained individuals, however, this stimulus enhances power performance for 5 to 18.5 minutes.




3. The Acute Effects of Heavy Loads on Jump Squat Performance: An Evaluation of the Complex and Contrast Methods of Power Development

Quote
It was concluded that contrast training is advantageous for increasing power output but only for athletes with relatively high strength levels.



4. Investigation of Vertical Jump Performance After Completing Heavy Squat Exercises

Quote
Therefore, we examined the individual responses to the exercises and determined that 5 of the subjects did increase their vertical jumps after both squat exercises. It may be that the influence of prejump exercise on jump performance may be individualized. Nevertheless, the use of a strength ratio does not appear to predict who will benefit from posttetanic potentiation in this type of exercise situation.



5. Influence of recovery time on post-activation potentiation in professional rugby players

Quote
The findings suggest that muscle performance during a countermovement jump can be markedly enhanced following bouts of heavy resistance training provided that adequate recovery (?8 min) is allowed between the heavy resistance training and the explosive activity.



6. The Effects of Postactivation Potentiation on Muscular Strength and Power

Quote
However, an increase in force parameter during LCMJ was appeared in 80%1RM preload but not in 40%1RM. Moreover, an increase in power parameter with 80%1RM preload was remained longer than that of 40% 1RM. These results suggest that the effects of postactivation potentiation on muscular strength and power and its time course of recovery may be different from the intensity of preload.



7. The Acute Effects of a Resistance Training Warmup on Sprint Performance

Quote
The results showed a mean improvement of 0.098s (p<0.0001) when the second sprint was preceded by the back squats. This amounted to a 3.3% improvement on the precondition time. During the control condition, no improvement was observed between the first and second sprint. The improved sprint times observed during the E condition probably were due to a temporary increase in the efficiency of neuromuscular activation following the performance of heavy-load back squats.



8. The Acute Effects of Heavy-Load Squats and Loaded Countermovement Jumps on Sprint Performance

Quote
The data from this study suggest that an acute bout of low-volume heavy lifting with the lower body may improve 40-m sprint times, but that loaded countermovement jumps appear to have no significant effect.



9. Acute neuromuscular and hormonal responses during contrast loading: Effect of 11 weeks of contrast training

Quote
Training-induced improvements in SJ height, 80% 1 RM squat load, and maximum isometric LE force were observed (12%, 10%, and 7.7%, P<0.05). In conclusion, potentiated SJ performance occurred during a typical contrast loading protocol before the training period. However, potentiated SJ performance may alter through training, and therefore, the responsiveness of the individual should be periodically monitored and training protocols updated when necessary.



10. Acute Effects of Heavy- and Light-LoadSquat Exercise on the Kinetic Measures of Vertical Jumping

Quote
Reasons for the lack of performance enhancement can be attributed to postactivation potentiation stimulated by the SIS being insufficient in magnitude or dissipating before post-testing. This may have been due to a submaximal workload of 50% during the SIS, insufficient movement pattern specificity between the squat exercise and a CMJ, or rest intervals of excess duration.




11. THE ACUTE EFFECTS OF A SINGLE SET OF CONTRAST PRELOADING ON A LOADED COUNTERMOVEMENT JUMP TRAINING SESSION

Quote
The aim of this research was to assess the effect of a single set of contrast preloading on peak vertical displacement (PD) during a loaded countermovement jump (LCMJ) training session. These results suggest that a single set of preloading exercises enhances performance during a lower-body explosive power training session; however, the effects of a single preloading set may not peak until midway through the training session.


12. Effects of Tapering on Performance: A Meta-Analysis.

Quote
Results: The optimal strategy to optimize performance is a tapering intervention of 2-wk duration (overall effect = 0.59 +/- 0.33, P < 0.001), where the training volume is exponentially decreased by 41-60% (overall effect = 0.72 +/- 0.36, P < 0.001), without any modification of either training intensity (overall effect = 0.33 +/- 0.14, P < 0.001) or frequency (overall effect = 0.35 +/- 0.17, P < 0.001).

Conclusion: A 2-wk taper during which training volume is exponentially reduced by 41-60% seems to be the most efficient strategy to maximize performance gains. This meta-analysis provides a framework that can be useful for athletes, coaches, and sport scientists to optimize their tapering strategy.


13. DETRAINING AND TAPERING EFFECTS ON HORMONAL RESPONSES AND STRENGTH PERFORMANCE

Quote
These data indicated that DTR may induce larger declines in muscle power output than in maximal strength, whereas TAP may result in further strength enhancement (but not muscle power), mediated, in part, by training-related differences in IGF-1 and IGFBP-3 concentrations.



14. A Theoretical Study of Taper Characteristics to Optimize Performance.

Quote
Results: The taper allowed performance gains if training was higher than a minimal level. The best performance without OT preceding the taper was reached with a load reduction of 30.8 +/- 11.8% and a duration of 19.3 +/- 2.3 d. The best performance with OT preceding the taper was significantly higher than without OT (P < 0.02) and was obtained with a significantly greater load reduction and duration, 39.3 +/- 9.9% and 28.0 +/- 5.1 d respectively. The best performance with a progressive load reduction was significantly higher than with a step reduction only with OT before the taper (102.2 +/- 1.7 vs 101.8 +/- 1.5% of performance with ODT, P < 0.005)

Conclusion: Greater training volume and/or intensity before the taper would allow higher performance gains, but would demand a greater reduction of the training load over a longer period. The results also pointed out the importance of training adaptations during the taper, in addition to fatigue dissipation.




15. The effects of a 10-day taper on repeated-sprint performance in females

Quote
This is the first study to report the effects of taper on repeated-sprint performance. While not significant, the 10-day taper did result in a 3%–4% improvement in performance. Similar percentage improvements have been reported in swimmers and runners following seven to 14-day tapers. Further research is required to structure the optimal taper to improve repeated-sprint performance.
Title: Re: Potentiation & Stimulatory Training Methods
Post by: adarqui on June 05, 2009, 01:45:50 pm
Acute Effects of Plyometric Exercise on Maximum Squat Performance in Male Athletes

This study examines the acute effects of plyometric exercise
on 1 repetition maximum (RM) squat performance in trained
male athletes. Twelve men (mean age SD: 20.5 1.4 years)
volunteered to participate in 3 testing sessions separated by
at least 6 days of rest. During each testing session the 1RM
was assessed on back squat exercise. Before all 3 trials sub-
jects warmed up on a stationary cycle for 5 minutes and
performed static stretching. Subjects then performed 5 sub-
maximal sets of 1–8 repetitions before attempting a 1RM lift.
Subjects rested for at least 4 minutes between 1RM trials.
During the first testing session (T1) subjects performed a
series of sets with increasing load until their 1RM was de-
termined. During the second and third testing sessions sub-
jects performed in counterbalanced order either 3 double-leg
tuck jumps (TJ) or 2 depth jumps (DJ) 30 seconds before each
1RM attempt. The average 1RM lifts after T1 and testing
sessions with TJ or DJ were 139.6
29.3 kg, 140.5
25.6
kg, and 144.5
30.2 kg, respectively (T1
DJ; p
0.05).
These data suggest that DJ performed before 1RM testing
may enhance squat performance in trained male athletes.






Postactivation Potentiation Response in Athletic and Recreationally Trained Individuals

The response to a heavy resistance exercise stimulus
designed to elicit postactivation potentiation appears
to depend on training status. Recreationally trained
individuals may exhibit fatigue in the 5 minutes fol-
lowing an acute heavy resistance exercise stimulus. In
athletically trained individuals, however, this stimulus
enhances power performance for 5 to 18.5 minutes.
This method of postactivation potentiation appears to
be a viable means of acutely enhancing explosive
strength performance in athletes, but not recreation-
ally trained individuals. The results of this study may
be applicable to sports with brief, discrete, maximal
efforts, such as weightlifting and sports involving
short sprints, jumping, or throwing actions.

To determine if training status directly impacted the re-
sponse to postactivation potentiation, athletes in sports re-
quiring explosive strength (ATH; n
7) were compared to
recreationally trained (RT; n
17) individuals. Over the
course of 4 sessions, subjects performed rebound and con-
centric-only jump squats with 30%, 50%, and 70% 1 RM
loads. Jump squats were performed 5 minutes and 18.5 min-
utes following control or heavy load warm-ups. Heavy load
warm-up consisted of 5 sets of 1 repetition at 90% 1 RM
back squat. Jump squat performance was assessed with a
force platform and position transducer. Heavy load warm-
up did not have an effect on the subjects as a single sample.
However, when percent potentiation was compared between
ATH and RT groups, force and power parameters were sig-
nificantly greater for ATH (p
0.05). Postactivation poten-
tiation may be a viable method of acutely enhancing explo-
sive strength performance in athletic but not recreationally
trained individuals





The Acute Effects of Heavy Loads on Jump Squat
Performance: An Evaluation of the Complex and
Contrast Methods of Power Development

The purpose of this investigation was to examine power per-
formance in jump squats when using the complex and con-
trast training methods. Eleven (n
11) women participated
in a familiarization session and in three randomly ordered
testing sessions. One session involved completing sets of
power exercises (jump squats) before sets of half squats (tra-
ditional method). The second session involved sets of half
squats before sets of jump squats (complex method). A third
session involved the alternation of sets of half squats and
jump squats (contrast method). No significant difference in
jump squat performance between each of the training meth-
ods was found. There was a significant difference (p
0.05)
in the first set of each session, with the complex method
having a significantly lower peak power. Further, there was
a significant difference (p
0.05) in performance changes
between the higher and lower strength groups, with the
higher strength group having a greater improvement in per-
formance using the contrast training method compared with
the traditional method. It was concluded that contrast train-
ing is advantageous for increasing power output but only for
athletes with relatively high strength levels.




Investigation of Vertical Jump Performance After Completing Heavy Squat Exercises

Mangus, B.C., M. Takahashi, J.A. Mercer, W.R. Holcomb, J.W. McWhorter, and R. Sanchez. Investigation of vertical jump performance after completing heavy squat exercises. J. Strength Cond. Res. 20(3):597–600. 2006.—The purpose of this study was to determine whether vertical jump height was influenced by completing a half squat or quarter squat exercise prior to jumping. Ten male subjects experienced with the squat exercise performed 4 warm up squat sets followed by 1 repetition with the weight of 90% of 1 repetition maximum of the half squat or quarter squat. No difference in jump heights after any of the 3 conditions, including a control group (F = 3.096, p = 0.070), was found. Correlations between the relative strength ratio and the difference in averaged jump heights before and after the half and quarter squat conditions were also tested, and no correlation was found (r = ?0.128, p = 0.724, and r = ?0.189, p = 0.601, respectively). Although statistical significance at the 0.05 level was not observed for the comparison of jump heights between conditions, we did observe a trend (i.e., p = 0.07). Therefore, we examined the individual responses to the exercises and determined that 5 of the subjects did increase their vertical jumps after both squat exercises. It may be that the influence of prejump exercise on jump performance may be individualized. Nevertheless, the use of a strength ratio does not appear to predict who will benefit from posttetanic potentiation in this type of exercise situation.






Influence of recovery time on post-activation potentiation in professional rugby players

Following a bout of heavy resistance training, the muscle is in both a fatigued and potentiated state with subsequent muscle performance depending on the balance between these two factors. To date, there is no uniform agreement about the optimal acute recovery required between the heavy resistance training and subsequent muscle performance to gain performance benefits. The aim of the present study was to determine the recovery time required to observe enhanced muscle performance following a bout of heavy resistance training. Twenty professional rugby players performed a countermovement jump at baseline and ?15 s, 4, 8, 12, 16, 20, and 24 min after a bout of heavy resistance training (three sets of three repetitions at 87% one-repetition maximum squat). Power output, jump height, and peak rate of force development were determined for all countermovement jumps. Despite an initial decrease in countermovement jump performance after the heavy resistance training (P < 0.001), participants' performance increased significantly following 8 min recovery (P < 0.001) (i.e. jump height increased by 4.9%, s = 3.0). The findings suggest that muscle performance during a countermovement jump can be markedly enhanced following bouts of heavy resistance training provided that adequate recovery (?8 min) is allowed between the heavy resistance training and the explosive activity.





The Effects of Postactivation Potentiation on Muscular Strength and Power

Abstract;The purpose of the present study was to examine the effects of postactivation potentiation on muscular strength and power after the different intensity of half squat and how long that effects are remained. Eight healthy men (21.+-.2 years old), who are able to squat a minimum load (1.5*body mass), participated in a familiarization session with the test of one repetition maximum (1RM) and in two testing sessions. 80% of 1RM and 40% of 1RM with more than 1 week interval were used as the preload. The magnitude increase in height of loaded (30% of 1RM) counter movement jump (LCMJ) was no difference between 40%1RM and 80% 1RM preload. However, an increase in force parameter during LCMJ was appeared in 80%1RM preload but not in 40%1RM. Moreover, an increase in power parameter with 80%1RM preload was remained longer than that of 40% 1RM. These results suggest that the effects of postactivation potentiation on muscular strength and power and its time course of recovery may be different from the intensity of preload. (author abst.)




The Acute Effects of a Resistance Training Warmup on Sprint Performance

Twenty male rugby union players were tested to determine the acute effect of a resistance training warmup on subsequent 20-m sprint performance. The study consisted of a repeated measures design with two experimental conditions. During the control (C) condition, the participants performed a 20-m sprint, rested for 10min, and then repeated the 20-m sprint. During the experimental (E) condition, the second sprint was preceded by five repetitions of a back-squat with a load equal to each participant's five repetition maximum (5RM). Sprint times were recorded using New Test digital recording equipment. The results showed a mean improvement of 0.098s (p<0.0001) when the second sprint was preceded by the back squats. This amounted to a 3.3% improvement on the precondition time. During the control condition, no improvement was observed between the first and second sprint. The improved sprint times observed during the E condition probably were due to a temporary increase in the efficiency of neuromuscular activation following the performance of heavy-load back squats.




The Acute Effects of Heavy-Load Squats and Loaded Countermovement Jumps on Sprint Performance

McBride, J.M., S. Nimphius, and T.M. Erickson. The acute effects of heavy-load squats and loaded countermovement jumps on sprint performance. J. Strength Cond. Res. 19(4):893– 897. 2005.—The purpose of this investigation was to determine whether performing high force or explosive force movements prior to sprinting would improve running speed. Fifteen NCAA Division III football players performed a heavy-load squat (HS), loaded countermovement jump (LCMJ), or control (C) warm-up condition in a counterbalanced randomized order over the course of 3 weeks. The HS protocol consisted of 1 set of 3 repetitions at 90% of the subject's 1 repetition maximum (1RM). The LCMJ protocol was 1 set of 3 repetitions at 30% of the subject's 1RM. At 4 minutes post–warm-up, subjects completed a timed 40-m dash with time measured at 10, 30, and 40 m. The results of the study indicated that when preceded by a set of HS, subjects ran 0.87% faster (p ? 0.05) in the 40-m dash (5.35 ± 0.32 vs. 5.30 ± 0.34 seconds) in comparison to C. No significant differences were observed in the 10-m or 30-m split times between the 3 conditions. The data from this study suggest that an acute bout of low-volume heavy lifting with the lower body may improve 40-m sprint times, but that loaded countermovement jumps appear to have no significant effect.





Acute neuromuscular and hormonal responses during contrast loading: Effect of 11 weeks of contrast training

The purpose of this study was to assess (1) acute neuromuscular and endocrine responses during a contrast loading protocol and (2) how these acute responses are possibly influenced by 11 weeks of contrast training. Contrast loading tests consisting of 4 sets of 80% 1 RM back squat and 4 sets of squat jump (SJ) were performed before and after training. Bilateral isometric leg extension (LE) assessed the impact of loading on isometric variables pre-, mid-, and post-loading. Potentiated SJ performance was observed in set 2 (4.6%, P<0.05), before training only. Greater indications of fatigue were observed in SJ, isometric force, and vastus lateralis (VL) activation after training (P<0.05). Training-induced improvements in SJ height, 80% 1 RM squat load, and maximum isometric LE force were observed (12%, 10%, and 7.7%, P<0.05). In conclusion, potentiated SJ performance occurred during a typical contrast loading protocol before the training period. However, potentiated SJ performance may alter through training, and therefore, the responsiveness of the individual should be periodically monitored and training protocols updated when necessary.





Acute Effects of Heavy- and Light-LoadSquat Exercise on the Kinetic Measures of Vertical Jumping

Hanson, E.D., S. Leigh, and R.G. Mynark. Acute effects of heavy- and light-load squat exercise on the kinetic measures of vertical jumping. J. Strength Cond. Res. 21(4):1012– 1017. 2007.— This study examined the acute performance enhancing effects of a single light-load, high-velocity or heavy-load, low-velocity squat intervention set (SIS) on stimulating activity-dependent postactivation potentiation and thereby increasing vertical jumping performance. Jump performance was assessed using 4 dependent variables: net impulse, time of ground contact, and normalized peak and normalized minimum vertical ground reaction force. Resistance-trained subjects (n = 30) attended 3 independent sessions separated by 3 to 7 days. The first session served for familiarization and to determine each subject's 1 repetition maximum (1RM) in the squat. In the 2 testing sessions, subjects performed 2 countermovement jump (CMJ) sets, followed by a single SIS and then a final CMJ set. A CMJ set consisted of 3 maximal effort jumps. The testing sessions were identical except for SIS intensity, which was 40% of 1RM for 1 session and 80% of 1RM for the other. The order of the 2 testing sessions was counterbalanced within subjects. The 4 dependent variables were reduced for every jump. No significant changes were observed from pre- to post-testing in either SIS condition, nor were there any differences between the heavy and light SIS loading condition. Reasons for the lack of performance enhancement can be attributed to postactivation potentiation stimulated by the SIS being insufficient in magnitude or dissipating before post-testing. This may have been due to a submaximal workload of 50% during the SIS, insufficient movement pattern specificity between the squat exercise and a CMJ, or rest intervals of excess duration. A single SIS provides no benefit to a warm-up protocol under the current conditions.
Title: Re: Potentiation & Stimulatory Training Methods
Post by: adarqui on June 27, 2009, 01:21:56 am
THE ACUTE EFFECTS OF A SINGLE SET OF CONTRAST PRELOADING ON A LOADED COUNTERMOVEMENT JUMP TRAINING SESSION

. Clark, R.A., A.L. Bryant, and P. Reaburn. The acute
effects of a single set of contrast preloading on a loaded coun-
termovement jump training session. J. Strength Cond. Res.
20(1):162–166. 2006.—The aim of this research was to assess the
effect of a single set of contrast preloading on peak vertical dis-
placement (PD) during a loaded countermovement jump (LCMJ)
training session. Nine strength-trained males participated in 2
randomly assigned, crossover design testing sessions consisting
of 5 sets of 6 repetitions of 20-kg LCMJs with 3-minute rest
intervals between sets. The preloading intervention was per-
formed 3 minutes after the first set and 4 minutes before the
second set of 20-kg LCMJs. The control (CON) group performed
1 set of 20-kg LCMJs, whereas the jump squat (JS) group per-
formed 1 set of 40-kg LCMJs. The number of repetitions per-
formed during each preloading condition was varied to match
total concentric work between the 2 sessions. A significant (p
0.05) preload
set interaction for PD was observed, with the
JS group jumping significantly higher during the third set per-
formed after the preload in comparison with the CON group.
Analysis of peak power output and mean power output during
the concentric movement for this set revealed that as the knee
flexion angle increased, the effect of the preload was augmented.
These results suggest that a single set of preloading exercises
enhances performance during a lower-body explosive power
training session; however, the effects of a single preloading set
may not peak until midway through the training session.





Effects of Tapering on Performance: A Meta-Analysis.

APPLIED SCIENCES
Medicine & Science in Sports & Exercise. 39(8):1358-1365, August 2007.
BOSQUET, LAURENT 1,2; MONTPETIT, JONATHAN 1; ARVISAIS, DENIS 1; MUJIKA, INIGO 3,4

Abstract:
Purpose: The purpose of this investigation was to assess the effects of alterations in taper components on performance in competitive athletes, through a meta-analysis.

Methods: Six databases were searched using relevant terms and strategies. Criteria for study inclusion were that participants must be competitive athletes, a tapering intervention must be employed providing details about the procedures used to decrease the training load, use of actual competition or field-based criterion performance, and inclusion of all necessary data to calculate effect sizes. Datasets reported in more than one published study were only included once in the present analyses. Twenty-seven of 182 potential studies met these criteria and were included in the analysis. The dependent variable was performance, and the independent variables were the decrease in training intensity, volume, and frequency, as well as the pattern of the taper and its duration. Pre-post taper standardized mean differences in performance were calculated and weighted according to the within-group heterogeneity to develop an overall effect.

Results: The optimal strategy to optimize performance is a tapering intervention of 2-wk duration (overall effect = 0.59 +/- 0.33, P < 0.001), where the training volume is exponentially decreased by 41-60% (overall effect = 0.72 +/- 0.36, P < 0.001), without any modification of either training intensity (overall effect = 0.33 +/- 0.14, P < 0.001) or frequency (overall effect = 0.35 +/- 0.17, P < 0.001).

Conclusion: A 2-wk taper during which training volume is exponentially reduced by 41-60% seems to be the most efficient strategy to maximize performance gains. This meta-analysis provides a framework that can be useful for athletes, coaches, and sport scientists to optimize their tapering strategy.







DETRAINING AND TAPERING EFFECTS ON HORMONAL RESPONSES AND STRENGTH PERFORMANCE

Izquierdo, M., J. Ibañez, J.J. González-Badillo, N.A. Ratamess, W.J. Kraemer, K. Häkkinen, H. Bonnabau, C. Granados, D.N. French, and E.M. Gorostiaga. Detraining and tapering effects on hormonal responses and strength performance. J. Strength. Cond. Res. 21(3):768–775. 2007.—This study examined the impact of 4 weeks of either complete cessation of training (DTR) or a tapering period (TAP; short-term reduction of the strength training volume, while the intensity is kept high), subsequent to 16 weeks of periodized heavy resistance training (PRT) on strength/power gains and the underlying physiologic changes in basal circulating anabolic/catabolic hormones in strength-trained athletes. Forty-six physically active men were matched and randomly assigned to a TAP (n = 11), DTR (n = 14), or control group (C; n = 21), subsequent to a 16-week PRT program. Muscular and power testing and blood draws to determine basal hormonal concentrations were conducted before the initiation of training (T0), after 16 weeks of training (T1), and after 4 weeks of either DTR or TAP (T2). Short-term DTR (4 weeks) results in significant decreases in maximal strength (?6 to ?9%) and muscle power output (?17 and ?14%) of the arm and leg extensor muscles. However, DTR had a significant (p < 0.01) larger effect on muscle power output more than on strength measurements of both upper and lower extremity muscles. Short-term (4 weeks) TAP reached further increases for leg (2%) and arm (2%) maximal strength, whereas no further changes were observed in both upper and lower muscle power output. Short-term DTR resulted in a tendency for elevation resting serum insulin-like growth factor (IGF)-1 concentrations, whereas the corresponding TAP experienced elevation in resting serum insulin-like binding protein-3 (IGFBP-3). These data indicated that DTR may induce larger declines in muscle power output than in maximal strength, whereas TAP may result in further strength enhancement (but not muscle power), mediated, in part, by training-related differences in IGF-1 and IGFBP-3 concentrations.







A Theoretical Study of Taper Characteristics to Optimize Performance.

Applied Sciences
Medicine & Science in Sports & Exercise. 37(9):1615-1621, September 2005.
THOMAS, LUC; BUSSO, THIERRY

Abstract:
Purpose: The aim of this study was to examine the training factors that could affect taper efficiency. The analysis was done using simulations from a nonlinear model of the training effects on performance giving an individual optimal daily training (ODT)

Methods: Training responses were simulated using data from six subjects obtained in a previous training experiment (15-wk program including 3 wk without training). Assuming first a steady state with training equal to ODT, the taper was simulated with various step training reductions up to 100% of previous training. Overload period (OT) was then featured by a 20% step increase in training during 28 d before the taper. Finally, a taper with step reduction was compared with progressive reduction

Results: The taper allowed performance gains if training was higher than a minimal level. The best performance without OT preceding the taper was reached with a load reduction of 30.8 +/- 11.8% and a duration of 19.3 +/- 2.3 d. The best performance with OT preceding the taper was significantly higher than without OT (P < 0.02) and was obtained with a significantly greater load reduction and duration, 39.3 +/- 9.9% and 28.0 +/- 5.1 d respectively. The best performance with a progressive load reduction was significantly higher than with a step reduction only with OT before the taper (102.2 +/- 1.7 vs 101.8 +/- 1.5% of performance with ODT, P < 0.005)

Conclusion: Greater training volume and/or intensity before the taper would allow higher performance gains, but would demand a greater reduction of the training load over a longer period. The results also pointed out the importance of training adaptations during the taper, in addition to fatigue dissipation.







The effects of a 10-day taper on repeated-sprint performance in females

While taper is a well-established practice in most endurance sports, no study has investigated the effects of taper on repeated-sprint ability (RSA). Eleven female, recreational, team-sport athletes (mean±SD: age = 19±3 y, V?O2max = 39.0±6.4 mL·kg?1·min?1) trained intensively three times per week for six weeks. Each week (on a non-training day), subjects performed a RSA test (5 × 6-s sprints every 30 s). Following the training period, subjects were given a 10-day exponential taper followed by a final RSA test. Following the taper, there was a non-significant increase in both total work (4.4% increase; P= 0.16) and peak power (3.2% increase; P= 0.18) during the 5 × 6-s test. There was however a significant decrease in work decrement (Wk 6: 10.2±3.5% v Wk 8: 7.9±4.3%; P< 0.05) following the 10-day taper. This is the first study to report the effects of taper on repeated-sprint performance. While not significant, the 10-day taper did result in a 3%–4% improvement in performance. Similar percentage improvements have been reported in swimmers and runners following seven to 14-day tapers. Further research is required to structure the optimal taper to improve repeated-sprint performance.