Using squat repetition maximum testing to determine hamstring resistance training exercise loads.

The purpose of this study was to determine whether there is a linear relationship between the squat and a variety of hamstring resistance training exercises, and whether this relationship differs on the basis of sex. This study also sought to create prediction equations for the determination of hamstring exercise load based on the squat load. Repetition maximums of the squat, as well as 4 common hamstring resistance training exercises including the seated leg curl, stiff leg dead lift, single leg dead lift, and good morning exercise, were determined for each subject. Subjects included 21 men and 13 women collegiate athletes. Data were evaluated using linear regression analysis to predict hamstring exercise loads from 6 repetition maximum squat data. Results of the analysis of all subjects indicated that squat load was a significant predictor of loads for each of the hamstring exercises. However, separate analysis of women revealed that squat load was not a significant predictor of loads for any of the hamstring exercises. Analysis of the men revealed that squat was a significant predictor of load for the seated leg curl (R = 0.58, p < 0.001), stiff leg dead lift (R = 0.82, p < 0.001), single leg stiff leg dead lift (R = 0.80, p < 0.001), and good morning (R = 0.79, p < 0.001) exercises. On the basis of the analysis of the men, the following prediction equations were devised for each exercise: (1) seated leg curl load = squat load (0.186) + 10.935 kg, (2) stiff leg deadlift load = squat load (1.133) - 86.331 kg, (3) single leg stiff leg deadlift load = squat load (0.443) - 3.425 kg, and (4) good morning load = squat load (0.961) - 105.505 kg. Thus, results from testing core exercises such as the squat can provide useful data for the assignment of loads for assistance exercises.

Effect of the degree of hill slope on acute downhill running velocity and acceleration.

This study analyzes the effects of hill slope on acute overspeed running. This study considers both acceleration and supramaximal velocity. Forty-four athletes ran 40-yard sprints, on 5 different hill slopes, ranging from 2.1 degrees to 6.9 degrees . Forty-yard sprint times and 10-yard split times were recorded using the Brower Timing System Speedtrap II. Analysis reveals that 40-yard and 10-yard sprints performed on hill slopes of approximately 5.8 degrees were optimal compared to flatland running and the other slopes assessed. Sprinting on a 5.8 degrees slope increased the subjects' maximal speed by 7.09% +/- 3.66% and increased the subjects' acceleration by 6.54% +/- 1.56%. Strength and conditioning professionals who train athletes for speed should develop and use overspeed hills or platforms with slopes of approximately 5.8 degrees in order to maximize acute sprinting velocity and acceleration.