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Power Output During a High-Volume Power-Oriented Back Squat Protocol

Abstract Hester, GM, Conchola, EC, Thiele, RM, and DeFreitas, JM. Power output during a high-volume power-oriented back squat protocol. J Strength Cond Res 28(10): 2801–2805, 2014—Low-repetition resistance training protocols are currently recommended for power-oriented workouts. However, there is little evidence on whether additional repetitions would be detrimental to power production. The purpose of this study was to examine power output during a high-volume power-oriented back squat protocol. Nineteen resistance-trained men (mean ± SD: age = 22.68 ± 2.98 years, squat 1 repetition maximum [1RM] = 149.60 ± 23.35 kg) performed a back squat protocol consisting of 5 sets of 16 repetitions at 40% of their RM, and peak power (PP) was measured during each repetition. Subjects performed the concentric phase as explosively as possible while maintaining flat feet. A 2-minute rest interval was allowed between the sets. Expectedly, power output significantly decreased within each set (p < 0.001). However, there was no difference in the highest repetition PP (PPmax) between sets (p = 0.493). Therefore, the additional repetitions performed within each set did not affect the power production of subsequent sets. The 2-minute rest periods were sufficient to allow consistent power outputs across 5 sets of an explosive back squat protocol. A protocol of this nature may be favorable when training for a sport or competition that requires repeated explosive performances of the lower body, specifically when high-intensity performance for longer durations (i.e., 60 seconds) is warranted.