The Impact of Resistance Training Velocity on Strength Adaptations

The following is my breakdown of the meta-analysis and how you can improve your strength gains:

Hermes MJ, Fry AC. Intentionally Slow Concentric Velocity Resistance Exercise and Strength Adaptations: A Meta-Analysis. J Strength Cond Res. 2023 Aug 1;37(8):e470-e484. doi: 10.1519/JSC.0000000000004490. PMID: 37494124.

Resistance Training and Strength

Resistance training is widely used to achieve various health and performance benefits, with one primary goal being the increase in muscular strength. This adaptation is valuable for many people, from those seeking to improve daily activities to athletes aiming to enhance their performance. Therefore, manipulating the velocity of resistance training could significantly impact force production and, consequently, muscular strength.

Different Approaches to Velocity Manipulation in Resistance Training

1. Power Training:

This method involves high-velocity movements and is key to many athletic performances. Faster movements maximize power output, enhancing strength adaptations over time.

2. Intentionally Slow Velocity Resistance Exercise (ISVRE):

Techniques like tempo training, characterized by slower movements, are often used to increase time-under-tension (TUT), potentially influencing strength and hypertrophy. However, ISVRE generally involves lower external loads, reducing force production, power output, and mechanical work. While some research suggests ISVRE may cause significant metabolic disruption, most evidence indicates that faster training protocols yield greater metabolic responses and mechanical work, essential for optimizing training adaptations.

 

Meta-Analytical Considerations and Hypotheses

This meta-analysis aims to compare strength adaptations from ISVRE versus faster training, hypothesizing that slower velocities yield smaller strength gains. Additionally, it is suggested that training status and age influence the effectiveness of strength adaptations, with more trained and younger individuals benefiting more from high-velocity training.

Findings of the meta-analysis

The meta-analysis results indicate that fast or traditional training methods lead to a greater increase in dynamic strength compared to slow training methods.

Here's a summary of the key findings:

Strength Gains:

• Fast/Traditional Group: Increased strength by 25.77%.
• Slow Group: Increased strength by 22.12%.

These findings suggest that while both training methods are effective, fast or traditional training methods may offer a slight advantage in increasing dynamic strength. 

1. Overall Strength Gains:

The analysis shows a consistent advantage for fast or traditional training velocities across various studies, with effect sizes indicating stronger gains compared to slow training.

2. Subgroup Analysis:

Training Status:

Both trained and untrained individuals benefited more from faster training velocities, though the differences were not statistically significant. The effect was more pronounced in trained individuals, suggesting that even small improvements can be significant for those with prior training experience.

Age: 

Younger individuals showed a stronger response to faster training, while older individuals did not show a clear preference. The intensity of the training, which ranged from 40% to 80% of 1RM, may have influenced these results, particularly for the older group, where lower intensities may not have been sufficient for significant strength adaptations.

Gender:

Women showed a more robust response to fast or traditional training compared to men. This finding aligns with some studies but contrasts with others that suggest similar responses between genders. The discrepancies could be due to differences in training intensity and duration across studies.

3. Training Variables:

Intensity and Volume: 

Higher intensities and greater volume-load were linked to better strength gains. This relationship highlights the importance of not only the velocity but also the overall load and intensity of the training.

Training Duration: 

Studies with durations above the average of 9.6 weeks showed slightly higher strength gains, though the differences were minor. This suggests that longer training periods might yield better adaptations, but even shorter durations can be effective.

4. Practical Implications:

The analysis suggests that faster movement velocities are more beneficial for strength adaptations across various populations, from untrained to highly trained individuals. This has practical implications for coaches and practitioners, indicating that implementing faster training velocities can be an effective strategy for strength development.

5. Limitations and Considerations:

- The studies included had relatively small sample sizes, which is common in exercise intervention research. Despite this, the consistent findings across different studies suggest that the results are robust.

- There was some heterogeneity in the study characteristics, including training status, study duration, exercise selection, and loads used. However, the overall finding remained that faster training velocities were more effective for strength gains.

Conclusion:

Faster movement velocities during resistance training result in greater strength adaptations compared to intentionally slow velocities. This finding holds true across different ages, genders, and training statuses. The relationship between force, velocity, and strength adaptation suggests that incorporating faster velocities can maximize strength gains. The analysis supports the idea that higher-velocity resistance training is beneficial for a wide range of individuals, offering practical applications for training programs aimed at improving strength and potentially other performance variables like power.

Practical Application

1. Importance of Velocity in Strength Training:

Resistance training velocity is a critical variable that significantly affects strength adaptations. Faster or traditional velocities are more effective in improving strength compared to intentionally slow velocities.

2. Impact Across Different Demographics:

The influence of training velocity on strength gains is consistent across various groups, including untrained, trained, older, and younger individuals. All these groups experience greater strength adaptations with faster training velocities.

3. Downsides of Slow Velocities:

Training with intentionally slow velocities (concentric phase exceeding 2 seconds) results in smaller strength gains. This is because slow velocities reduce both force and velocity, potentially hindering power adaptations.

4. Practical Implications for Training:

Coaches and practitioners should prioritize faster resistance training velocities when strength improvement is the primary goal. The clear distinction in strength adaptation magnitudes between faster and slower velocities underscores the importance of considering velocity as a key factor in training programs.

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