A Case Study of Muscular Strength, Endurance, and Power Responses to a 6-Week High Intensity Training Program

We evaluated the muscular strength, endurance, and power responses of 12 college students, ranging in age from 19-40 years, who participated in a 6-wk high-intensity training program commonly used to improve muscular endurance. Muscular strength was measured by a one repetition maximum (1RM) bench press test and a 1RM Hammer bench press test; muscular endurance was measured by administering a 70-percent 1RM test to failure on the Hammer bench press; and upper body power was measured by adminstering a medicine ball throw test. We observed a 4.8-percent improvement of 2.7 kg on the bench press, a 14.6-percent improvement of 10.5 kg on the Hammer bench press, a 45.5-percent improvement with an average increase of five repetitions on the submaximal test to failure and an average improvement of ~ 20 percent, 60 cm, for the medicine ball throw. Foe our subjects, a commonly used high-intensity training muscular endurance program resulted in improved performance on tests measuring muscular strength, endurance, and power, and resulted in zero reported injuries during training or assessment procedures.

Training Volume and Methods of Athletes Competing at a Mixed Martial Arts Events

This study surveyed 32 athletes competing at a mixed martial arts (MMA) event held in Butte, Montana. The survey attempted to gather information regarding overall training volume, supplement use, volume change and specific exercises used. The survey return rate was 100 percent (32/32). Twenty-five of 32 athletes supplemented their training with strength training. Overall frequency of strength training ranged from one to six sessions/week, and overall frequency of fighting-specific training sessions/weel ranged from two to 10. Two of the 32 athletes used/had used anabolic-androgenic steroids. Sixteen MMA athletes performed exercises specifically for the neck musculature, and eight use the power clean within their strength-training program. Results suggested that strength and conditioning speciialists should educate the importance of, volume variation and periodization, balanced training, effective exercises, and the side effects of anabolic steroid use.