Meta-Analysis

. 2019 Jul;22(7):838-851.

doi: 10.1016/j.jsams.2019.01.006.Epub 2019 Jan 16.

Combining higher-load and lower-load resistance training exercises: A systematic review and meta-analysis of findings from complex training studies.

Pascal Bauer 1, Florian Uebellacker 2, Benedikt Mitter 2, Alexander J Aigner 2, Timothy Hasenoehrl 3, Robin Ristl 4, Harald Tschan 2, Laurent B Seitz 5
Affiliations

Abstract

Objectives: The aim of the present meta-analytical review was to determine the effectiveness of training programmes combining higher-load and lower-load exercises in one workout (i.e. complex training [CT]) on lower-body performance.

Design: Systematic review and meta-analysis.

Methods: A search of five electronic databases (PubMed, Web of Science, SportDiscus, CINAHL and Scopus) was conducted to identify all publications up to 7 March 2018. Meta-analyses were performed using a random-effects model with the dependent variables countermovement jump (CMJ) height, squat jump (SJ) height, one-repetition maximum (1-RM) squat performance and sprint time for 5m, 10m, 20m, 30m and 40m, respectively.

Results: The analysis comprised 33 studies and a total of 1064 healthy participants. The meta-analysis revealed that CT is effective in improving CMJ (95% confidence interval [CI] 5.6%-12.3%), SJ (95% CI 8.0%-17.4%), 1-RM squat (95% CI 16.4%-30.7%) and sprint performance (5m=95% CI -14.8% to -0.9%, 10m=95% CI -6.0% to -2.1%, 20m=95% CI -7.4% to -1.4%, 30m=95% CI -8.0% to -0.6%). However, when directly compared to traditional training methods, only 1-RM squat strength performance and 20m sprint time were superior following CT interventions (95% CI 0.2%-13.7% and 95% CI -1.6% to -0.1%, respectively) CONCLUSIONS: CT is an acceptable method for improving jump, strength and sprint performance in athletes. Compared to traditional training methods, CT seems to produce superior training effects only for 1-RM squat and 20m sprint performance; however, these findings were influenced by single studies and should be therefore interpreted with circumspection.

Keywords: Athletic performance; Contrast training;

 

CORE Omaha Explains…

Dr. Mark Rathjen PT DPT CSCS

This is a nice meta analysis that sums up literature pretty well. It’s examining different complex loading programming for sports performance using lower body metric testing. The analysis comprised 33 studies and a total of 1064 healthy participants. The meta-analysis revealed that CT is effective in improving CMJ (95% confidence interval [CI] 5.6%-12.3%), SJ (95% CI 8.0%-17.4%), 1-RM squat (95% CI 16.4%-30.7%) and sprint performance (5m=95% CI -14.8% to -0.9%, 10m=95% CI -6.0% to -2.1%, 20m=95% CI -7.4% to -1.4%, 30m=95% CI -8.0% to -0.6%).

What does this all mean?

It means that using complex methods of training with high load and lower loading volume work is more effective to increase back squat and 20m sprint times to training just high volume or low volume high weight. This is an important finding for our athletes showing heavy loading is still very important, but high volume loading accessory work is also important and will give a much better overall response to sports performance metrics. In this meta analysis, 20 m sprint was effected the highest. I would argue 20 m sprint times are also one of the most underrated metric for testing athletes and their performance.

At CORE, we implement this strategy with overall sports performance training and post op rehab training as well. Its important to make sure we understand the differences and the benefits of different training methodology and how it relates to our patients. Thats were the Doctors of Physical Therapy come in. We single handedly will use our knowledge of the body and the resource that science and research give us. We use to implement the most efficient rehab protocols available. No two rehabs are identical. No two people are identical. No two sports are identical. No two surgeries are identical. This is what makes us different, fully custom rehab tailored to the individual, their goals, and the strengths/weaknesses.

 

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