Effect of Progressive Overload Resistance Training on Maximal Power Output in Amateur Sprinters

Abstract

Optimal performance in sprinting events is subject to a number of factors including physical structure of the sprinter, explosive power, maximal power output and proficiency of the anaerobic energy system. However, a properly tailored training program is one of the basic determinants of sprint performance or nothing less. Progressive overload (PO) resistance training plays significant role in the neuromuscular adaptations of the athlete, but its role in generating power associated with sprinting performance among amateur sprinters has not been fully researched. Aim of the study was to assess the effect of 8 weeks progressive overload resistance training on the production of power and overall sprint performance of the subjects. Population of the study comprised of 36 amateur sprinters having age between 18-24 years who were randomly assigned to the experimental group (n=18) and control group (n=18). Participants of the experimental group performing 3 training sessions of 90 minutes each a week with weekly loads increase (5 - 10%) to ensure progressive adaptation while participants of the control group followed their previous routine of training. Outcomes were countermovement jump (CMJ) power, 30m sprint times, 1RM strength and rate of force development (RFD). Results: In the PORT group there were significant improvements in CMJ power (+16.8%, *d* = 1.42), 30m sprint times (-3.8%, *d* = 0.91), and 1RM squat (+15.1%, *d* = 1.75) when compared to TST (*p* < 0.05). RFD improved moderately, but was non-significant (*p* = 0.07). Progressive overload and velocity-based training gave a significant increase of power and sprinters performance. Coaches and trainers should schedule their activities to increase power which is the alternate of the sprinting performance.