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Blount, P J.1; Caterisano, A FACSM1; Greer, B1; Fletcher, B1; Farmer, J1; Stewart, P1; Norton, J1
1Charlotte Institute of Rehabilitation, Furman University
(Sponsor: Anthony Caterisano, FACSM)
The single most important variable in improving muscular performance is the tension developed in the muscle during training. SuperSlow training represents a high-intensity, low-velocity resistance training program consistent with progressive resistance exercise principles. Objective: To test the efficacy of a certified SuperSlow program on strength parameters by comparing results to a traditional exercise program and control group. Design: A randomized, prospective study was performed on three groups of college aged males: Traditional exercise (TE), SuperSlow (SS), and a control group(C). All subjects were pretested and stratified based on initial muscle strength. The following parameters were measured before and after the 16 week training period: muscle strength (measured in foot pounds by Kincom Dynamometer a 60/sec) and endurance(fatigue index obtained through isokinetic dynamometer-using 20 reps at 180/sec). Statistically, analysis used repeated-measures ANOVA with a Tukey post-hoc test.
Pre to post intervention changes for arm flexion muscle endurance were statistically significant (TE = 88.59 vs 80.37;SS = 80.47 vs 85.83;C = 75.65 vs 72.98; p < 0.02). Arm extensor muscle endurance changes (20 reps at 180/sec) were also statistically significant (TE = 86.58 vs 85.98; SS = 88.59 vs 90.89; C = 86.88 vs 77.47; p < 0.02). Pre to post intervention changes in muscle strength in the lower limb extensors were statistically significant (TE = 167.92 vs 153.13; SS = 158.29 vs 169.87; C = 144.13 vs 115.26; p < 0.04).
Findings suggest that SuperSlow training in this population does improve upper limb muscle endurance and lower limb muscle strength, but did not improve aerobic capacity, flexibility, or body composition.
©2003The American College of Sports Medicine
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