Acute effects of isotonic eccentric exercise on the neuromuscular function of knee extensors vary according to the motor task: impact on muscle strength profiles, proprioception and balance

A microcycle of high-intensity short-interval sessions induces improvements in indicators of endurance performance compared to regular training

The purpose of this study was to evaluate the effects of a microcycle of high-intensity interval training (HIT) sessions with multiple short work intervals followed by an active recovery period, compared to a similar duration of regular training, on determinants and indicators of endurance performance in well-trained cyclists. The participants in the BLOCK group performed a 6-day HIT microcycle including five HIT sessions (5 × 8.75-min 30/15 s short intervals) followed by a 6-day active recovery period with reduced training load, while the regular training group (REG) performed 12 days of their regular training, including four HIT sessions. Physiological testing was performed before and after the training periods. From pre- to post- intervention, BLOCK demonstrated significantly larger improvements than REG in mean power output (PO) during the last min of the maximal oxygen uptake (VO2max) test (POVO2max) (3.7 vs. 0.7%, p = 0.009, and effect size (ES) = 1.00) and mean PO during the 10-s sprint (2.8 vs. 1.9%, p = 0.028, and ES = 0.63). No significant differences between BLOCK and REG were observed for VO2max, PO at 4 mmol·L-1 [blood lactate] (PO4mmol), 15-min maximal mean power output (PO15-min), and gross efficiency (p = 0.156-0.919). However, there was a tendency for larger improvements in the performance index (calculated from the main performance indicators POVO2max, PO4mmol, and PO15-min) in BLOCK compared to REG (2.9% vs. 1.2%, p = 0.079, and ES = 0.71). A 6-day high-intensity short-interval microcycle followed by a 6-day active recovery period induces improvements in endurance performance indicators compared to regular training, demonstrating its potential as an efficient strategy for endurance training in well-trained cyclists.

Impact of warm-up methods on strength-speed for sprinters in athletics: a mini review

In athletics, achieving peak performance during competitions is crucial. Warm-up strategies play a crucial role in optimizing the strength-speed performance of sprinters in athletics, especially tailored to the physiological demands of speed events. The need to balance flexibility, prevent injuries, and enhance power output makes the selection of an effective warm-up protocol essential. This narrative review examines different warm-up methods used by athletes and their effects on strength-speed in sprinters in athletics. The main findings indicate that Foam Rolling (FR), Isometric Exercises and Pre-Competitive Massages have no significant effects on sprint performance. Static stretching and prolonged Pre-Competitive Massages have negative impacts on strength and power. The Vibration Platform enhances step length, step rate and running velocity, jump height and total number of jumps performed in a 30-s period in non-experienced sprinters. Eccentric Exercise increases vertical force, Post-Activation Potentiation (PAP) demonstrates a reduction in 100-meter time and short-term improvement in vertical and horizontal jumps. Blood Flow Restriction (BFR) significantly improving jump height and flight time. Various warm-up methods have been identified, some focusing on flexibility, others potentially detrimental, and some enhancing strength and power. Implementing effective warm-ups, particularly those promoting strength and power, poses a challenge for coaches seeking reliable alternatives to boost performance.