ORIGINAL PAPER
Joint-angle specific strength adaptations influence improvements in power in highly trained athletes
 
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1
A.T. Still University, Mesa, Arizona, USA
 
2
Carolina Panthers, National Football League, Charlotte, North Carolina, USA
 
3
University of Michigan, Ann Arbor, Michigan, USA
 
4
Game Time Sports and Training, Columbia, Tennessee, USA
 
5
Rio de Janeiro Federal University, Rio de Janeiro, Brazil
 
6
CYMO Research Institute, Valladolid, Spain
 
7
Logan High School, Logan, Utah, USA
 
8
Granbery Methodist College, Juiz de Fora, Brazil
 
9
Indianapolis Colts, National Football League, Indianapolis, Indiana, USA
 
 
Online publication date: 2018-04-04
 
 
Hum Mov. 2016;17(1):43-49
 
KEYWORDS
ABSTRACT
Purpose:
The purpose of this study was to examine the influence of training at different ranges of motion during the squat exercise on joint-angle specific strength adaptations.

Methods:
Twenty eight men were randomly assigned to one of three training groups, differing only in the depth of squats (quarter squat, half squat, and full squat) performed in 16-week training intervention. Strength measures were conducted in the back squat pre-, mid-, and post-training at all three depths. Vertical jump and 40-yard sprint time were also measured.

Results:
Individuals in the quarter and full squat training groups improved significantly more at the specific depth at which they trained when compared to the other two groups (p < 0.05). Jump height and sprint speed improved in all groups (p < 0.05); however, the quarter squat had the greatest transfer to both outcomes.

Conclusions:
Consistently including quarter squats in workouts aimed at maximizing speed and jumping power can result in greater improvements.

ISSN:1899-1955
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