(4) DOES A HIGH-INTENSITY FUNCTIONAL TRAINING WORKOUT ELICIT A GREATER ONE-REPETITION MAXIMUM THAN A TRADTIONAL GENERAL WARM-UP?

Abstract Details:

Purpose: A proper general warm-up preceding a one-repetition maximum (1-RM) attempt is important to ensure optimal performance and reduce the risk of injury. The current guidelines suggest a general warm-up consisting of longer duration (~15 minutes) and low-intensity should be performed preceding a 1-RM. However, these guidelines are based on limited studies that used single modality (e.g., cycle ergometer) aerobic exercise; therefore, general warm-ups have not been fully explored to assess differences on 1-RM performance.

Methods: Participants included eight healthy males aged 19 to 25 years with a minimum of one-year experience performing the conventional barbell deadlift, including being able to lift at least 1.5 times their body weight. Participants visited the laboratory on three separate occasions, separated by one week at approximately the same time of the day (± 1 hour). During the first visit, participants completed biometric tests and maximal voluntary contractions (MVC) for the gluteus maximus, vastus lateralis, and biceps femoris muscles with electromyography electrodes attached. Visits two and three were randomly counterbalanced into two general warm-ups. In the traditional warm-up (TRAD) condition, participants completed 15 minutes of stationary cycling at 55-60% of age-predicted maximal heart rate. In the high-intensity functional training warm-up (HIFT) condition, participants completed as many rounds and reps as possible in 15 minutes of 250-meter row (Concept 2), 5 burpees, 10 kettlebell swings, and 15 air squats. Heart rate was assessed via a Polar H10 monitor and rating of perceived exertion was assessed with a 6-20 Borg scale immediately after the general warm-ups. When the general warm-up was completed, participants were given one minute to rest before the deadlift-specific warm-up (NSCA 1-RM maximum warm-up) commenced. Immediately before the deadlift 1-RM attempts, a Tendo unit was attached to the barbell and electromyography electrodes were attached to the gluteus maximus, vastus lateralis, and biceps femoris of the participants.

Results: Mean differences were investigated via paired-samples t-tests. There were no significant differences (p ≥ 0.35 for all) for 1-RM (Mean ±  SD) (TRAD: 377.5 ± 67.6 lbs; HIFT: 370.0 ± 67.6 lbs), force (TRAD: 1729.0 ± 356.3 N; HIFT: 2080.3 ± 844.4 N), power (TRAD: 571.1 ± 219.4 W; HIFT: 548.0 ± 247.0 W), velocity (TRAD: 0.39 ± 0.10 m/s; HIFT: 0.38 ± 0.09 m/s), or muscular activity (percentage of MVC) between TRAD and HIFT. However, there was a significant difference between rating of perceived exertion (p < 0.01) and heart rate (p < 0.01), such that there was greater RPE (TRAD: 9.4 ± 1.6; HIFT: 15.4 ± 1.7) and heart rate (TRAD: 118 ± 6.4 bpm; HIFT: 174.6 ± 18.3 bpm) in the HIFT condition.

Conclusions: A bout of high-intensity functional training exercise preceding a 1-RM lift does not seem to impair performance for the conventional barbell deadlift 1-RM. PRACTICAL APPLICATIONS: Athletes who perform concurrent aerobic and resistance training in the same session may feel confident in engaging in high-intensity aerobic activity before heavy lifting because it may not negatively affect their strength performance. In addition, performing a bout of higher intensity exercise before heavy resistance exercise may be a useful modality order for those who do not engage in regular aerobic exercise, since there may be greater health benefits to engaging in higher intensities of activity.

Acknowledgements: None