Exercise Physiology Commons^™

A Flexible Training Approach To Improving Concurrent Training Outcomes In Remote Trainees, Christopher Bonilla, Justin R. Kilian, Robert L. Herron

International Journal of Exercise Science

International Journal of Exercise Science 18(8): 43-55, 2025. This study aimed to evaluate the effectiveness of a flexible, trainee-driven training program in improving concurrent training outcomes for individuals training remotely. The study employed a repeated-measures, parallel group design with 18 participants randomized into either a control group with fixed workouts or an experimental group with flexible workout selection based on perceived readiness. Participants were recreationally trained at baseline. Over a 16-week period, both groups completed assessments of strength and endurance, including deadlift, push-ups, and a two-mile run. The results indicated no significant difference in overall fitness improvements between the two …

The Cadet Athlete Physical Training Intervention (Capti): A 16-Week Periodized Program To Remediate Underdeveloped Tactical Athletes At A Senior Military College, Margaret T. Thornton, Amy S. Welch, Scott Caulfield, Rachele M. Pojednic

International Journal of Exercise Science

International Journal of Exercise Science 17(4): 1083-1091, 2024. Approximately half of military recruits fail the Army Physical Fitness Test (APFT), and 70% of all injuries in the US military are musculoskeletal in nature. The purpose of this study was to investigate whether underdeveloped musculoskeletal and cardiovascular fitness levels and subsequent APFT scores of senior military college cadets could be improved by a novel, evidence-based Cadet Athlete Physical Training Intervention (CAPTI) compared to the current Remedial Physical Training program (RPT). Cadets failing the APFT (total score < 180, or < 60 in scored sit-ups, pushups or run time, respectively) participated in a 16-week remedial training program including either CAPTI (periodized full body calisthenic and varied-technique cardiovascular training, along with mobility training and mental health and wellbeing sessions), or a traditional, event-specific remedial training program (RPT). CAPTI was randomly assigned to one of three battalions, while the others received RPT. One hundred and thirty-eight cadets (n = 70 CAPTI, n = 68 RPT) participated in the study. After training, 82.9% …

The Use Of Musculoskeletal Fitness Measures As Indicators Of Performance In Police Occupational Tasks, Elisa F.D. Canetti, Robin Marc Orr, William Brown, Ben Schram, Robert G. Lockie, J. Jay Dawes

International Journal of Exercise Science

International Journal of Exercise Science 17(4): 819-830, 2024. Fitness testing is employed by some law enforcement agencies to assure performance in occupational tasks. The aim of this study was to investigate associations between musculoskeletal fitness assessment scores and performance in police occupational tasks. Retrospective data from 106 law enforcement officers who completed five musculoskeletal fitness assessments (vertical jump (VJ), hand grip strength, leg back dynamometer, 1-minute push-ups and sit-ups) and three routine occupational tasks (1.22m fence jump (FJ), 8.5m victim drag (VD) with 101kg and a get-up (GU)) were collected. A standard multiple regression was performed to determine if the …

Two Different Approaches To Dry-Land Training Do Not Improve The Water Performance Of Swimmers, Matheus Silva Norberto, Carlos Augusto Kalva-Filho, Guilherme Navarro Schneider, Eduardo Zapaterra Campos, Marcelo Papoti

International Journal of Exercise Science

International Journal of Exercise Science 16(6): 770-790, 2023. Literature diverges about the performance improvement after dry-land training. Thus, the objective of the present study was to compare the effect of two models of dry-land training. Twenty-nine swimmers were divided into three groups, combined strength and power training (PTG), only strength training (STG), and a control group (CG). Measurements were taken for six weeks, before dry-land exposure (M1), after four weeks of specific training with exposure to dry-land training by two groups (M2), and after two weeks of taper without exposure to dry-land training (M3). Strength in specific exercises, jumping tests, …

Muscle Thickness, Echo-Intensity, Peak Force, Time Under Tension, Total Load Lifted, And Perception Of Effort Comparisons Between Two Abdominal Crunch Resistance Training Protocols In Recreationally-Trained Participants, Keanna Sullivan, Paula R. Ferreira, Vincent G.F. Martinez, Paulo Henrique Marchetti

International Journal of Exercise Science

International Journal of Exercise Science 16(6): 538-549, 2023. The primary purpose of this study was to evaluate acute dose response of different intensities with total volume equalized during the abdominal crunch exercise on muscle thickness, echo-intensity, peak force, time under tension, total load lifted, and perception of effort in recreationally-trained participants. Fifteen resistance-trained participants (23 ± 3 years) performed the abdominal crunch exercise in one of two different resistance training (RT) protocols in a randomized order: RT_4x10RM (4 sets of 10RM / 1-min rest) or RT_1x40RM (1 set of 40RM). Muscle thickness (MT), echo- intensity (EI), peak force …

Longitudinal Sport Science Implementation In American Collegiate Men’S Basketball, Jason Stone

Graduate Theses, Dissertations, and Problem Reports (ETD)

The expanding opportunities to implement sport science frameworks in elite-level basketball environments coincide with the sport’s increasing global prominence. Concomitant to these opportunities is the continual growth of the sport technology market (e.g., wearables, force plates) and computational power (e.g., data management tools, coding capabilities), which yields solutions and challenges for both athletes and practitioners. Due to the rapid influx of new sport technologies in high performance environments, particularly American Collegiate Men’s Basketball, more formal and ecologically valid research on how to effectively utilize data derived from them, particularly over long periods of time (i.e., multiple seasons) is needed. To …

Effects Of Training With Blood Flow Restriction On Muscular Strength: A Systematic Review And Meta-Analysis, Katelyn Gear, Kyungun Kim, Sukho Lee

International Journal of Exercise Science

International Journal of Exercise Science 15(3): 1563-1577, 2022. The purpose of this study was to analyze how blood flow restriction (BFR) training influences muscular strength through a systematic review and meta-analysis. The review was conducted according to the Preferred Reporting Items for Systematic Review and Meta-Analyses guidelines. The following databases were used to conduct the research: Academic Search Complete, Medline, Web of Science, SPORT-Discus, HealthSource: Consumer, and HealthSource: Nursing. The following search limitations were included in this study: full-text articles investigating the effects of BFR training on muscular strength, published in a peer-reviewed academic journal, and published in the English …

Effects Of Creatine Supplementation And Progressive Resistance Training In Stroke Survivors, Sara Butchart, Darren G. Candow, Scott Forbes, Cameron Mang, Julianne Gordon, Jongbum Ko, Dalton Deprez, Phil Chilibeck, David Ditor

International Journal of Exercise Science

International Journal of Exercise Science 15(2): 1117-1132, 2022. The purpose was to investigate the effects of progressive resistance training (PRT) and creatine supplementation in stroke survivors. Participants were randomized to one of two groups: creatine (n = 5; 51 ± 16y) or placebo (n = 3; 73 ± 8y) during 10 weeks of supervised PRT. Prior to and following PRT and supplementation, assessments were made for body composition (lean tissue and fat mass), muscle thickness, muscle strength (1-repetition maximum), functional exercise capacity (6-minute walk test, Berg Balance Scale; BBS), cognition (Montreal Cognitive Assessment; MoCA), and symptoms of anxiety …

Differences Between Pullover And Pulldown Exercises On Maximal Isometric Force And Myoelectric Activity In Recreationally-Trained Men, Luis Felipe M. Teixeira, Willy A. Gomes, Josinaldo J. Da Silva, Roberto A. Magalhaes, Paulo Henrique Marchetti

International Journal of Exercise Science

International Journal of Exercise Science 15(4): 797-807, 2022. The aim of the present study was to compare the myoelectric activation and peak force (PF) between pullover (PO) and pulldown (PW) exercises in different shoulder joint positions during maximal isometric contractions (0º, 45º, 90º, 135º, and 180°). Fifteen young, healthy, resistance-trained men were recruited. The participants performed three maximal voluntary isometric contractions for each exercise at five shoulder joint positions. The myoelectric activation (iEMG) from pectoralis major (PM); latissimus dorsi (LD); posterior deltoid (PD), and PF were measured. For PF, there were significant main effects for exercise and joint positions ( …

Acute Dose-Response Of Duration During The Plank Exercise On Muscle Thickness, Echo-Intensity, Peak Force, And Perception Of Effort In Recreationally-Trained Participants, Dani Al Sheikh Aleais, Keanna Sullivan, Paula Ferreira, Priscyla N. Marchetti, Paulo Henrique Marchetti

International Journal of Exercise Science

International Journal of Exercise Science 15(6): 676-685, 2022. The primary purpose of this study was to evaluate the acute effects of different durations of the isometric forearm plank exercise (IFPE) on peak force, echo intensity, muscle thickness, and perception of effort in recreationally-trained participants. Fifteen resistance-trained participants (23±3years, 76.4±6.5kg, 173.3±6.5cm) performed the IFPE with bodyweight in one of three durations in a randomized order: a). 1-min, b). 2-min, and c). 3-min. Muscle thickness (MT), echo intensity (EI), peak force (PF), and rating of perceived exertion (RPE) were measured pre-test and post-test. Two-way repeated-measures ANOVAs (2x3) were used to test differences …

Physiological, Musculoskeletal & Anthropometric Characteristics & Performance Between Competitive & Recreational Surfers: A Scoping Review, Harrison Stone, Lucy Douglas, James Furness, Kevin Kemp-Smith, Mike Climstein, Sean Newcomer

International Journal of Exercise Science

International Journal of Exercise Science 14(6): 1277-1293, 2021. Surfing is the ability to ride a surfboard along the unbroken section, wall or face of a wave, as it moves closer towards the shore. The purpose of this review is to provide an overview of the physiological, musculoskeletal and anthropometric characteristics that can differentiate between paddling and wave riding performance in competitive and recreational surfing populations. The eligibility criteria for this scoping review included articles that distinguished between multiple surfing ability groups, identified physiological, musculoskeletal or anthropometric characteristics, were peer reviewed, and directly related to the sport of surfing. The databases …

Exercise Variability Did Not Affect Muscle Thickness And Peak Force For Elbow Flexors After A Resistance Training Session In Recreationally-Trained Subjects, Ethan Smith, Andre Sepulveda, Vincent G.F. Martinez, Ashley Samaniego, Priscyla N. Marchetti, Paulo H. Marchetti

International Journal of Exercise Science

International Journal of Exercise Science 14(3): 1294-1304, 2021. The purpose of this study is to measure the acute effects of exercise variability on muscle thickness and physical performance after two resistance training (RT) protocols using the same or different exercises in recreationally-trained subjects. Fifteen resistance-trained men (23.1 ± 2.6 years, 83.4 ± 16.6 kg, 173.5 ± 8.3cm) performed one of two RT protocols: SINGLE: six sets of 10RM/two-minutes rest of the unilateral biceps curl exercise using cables or MIX: six sets of 10RM/two-minutes rest for the unilateral biceps curl exercises (cable: three sets and dumbbells: three sets, randomly). Muscle thickness …

Different Barbell Height Positions Affect Maximal Isometric Deadlift Force And Subsequent Squat Jump Performance In Recreationally-Trained Men, Jonathan Montano, Elizabeth Torossian, Vincent G.F. Martinez, Leran Lhanie, Shahan Awakimian, Charles Ricardo Lopes, Priscyla N. Marchetti, Paulo Henrique Marchetti

International Journal of Exercise Science

International Journal of Exercise Science 14(4): 1247-1255, 2021. The primary purpose of this study is to examine the effect of two different deadlift barbell height positions on maximal isometric force and subsequent maximal squat jump performance in recreationally-trained men. Fifteen young, healthy, recreationally-trained men (age: 24.7 ± 3.5years, height: 177.1 ± 7.9cm, and total body mass: 81.2 ± 9.8kg) volunteered to participate. All participants performed maximal squat jumps (MSJ) at 90º of knee flexion before (pre-test) and after 4-min (post-test) performing the deadlift exercise using maximal isometric force (MIF) and MIF normalized by body mass (ratio_MIF) in two …

Different Cooling Strategies Applied During Inter-Set Rest Intervals In High-Intensity Resistance Training, Gilmar J. Esteves, Renato A. Garcia, Paulo H. S. M. Azevedo

International Journal of Exercise Science

International Journal of Exercise Science 14(2): 295-303, 2021. The purpose of this study was to verify whether cooling between sets during high-intensity resistance exercise improves physical performance and to compare performance among different sites of cooling. It is important because delaying the muscular fatigue could improve total volume at a training session which could lead to greater hypertrophy. Nine healthy and recreational resistance training experienced men, performed six tests of a biceps curl exercise on different days. The first test was the one-repetition maximum test (1RM). Following, we applied five sessions, in crossover and randomized (counter-balanced) design. The subjects received …

What Factors Predict Upper Body Push To Pull Ratios In Professional Firefighters?, Justin J. Merrigan, Adam A. Burke, Marcie B. Fyock-Martin, Joel R. Martin

International Journal of Exercise Science

International Journal of Exercise Science 13(4): 1605-1614, 2020. Shoulder joint injuries are common for professional firefighters. A potential cause of shoulder injury is an imbalance between anterior (push) and posterior (pull) shoulder joint musculature. Understanding what contributes to these imbalances may help to identify areas needing improvement. The purpose of this study was to investigate different push to pull (P2P) ratios and the relationships among common upper body fitness assessments, body composition, and push to pull (P2P) ratios in firefighters. Thirty-three professional firefighters completed the following testing protocol: one-repetition maximum (1RM) bench press, pull-up repetitions to failure, push-up repetitions to …

Functional Training And Blood Flow Restriction: A Perspective View On The Integration Of Techniques, Marzo E. Da Silva-Grigoletto, Ezequias Pereira Neto, David George Behm, Jeremy P. Loenneke, Cauê Vazquez La Scala Teixeira

Faculty and Student Publications

No abstract provided.

Effects Of Horizontal And Incline Bench Press On Neuromuscular Adaptations In Untrained Young Men, Suene F. N. Chaves, Valdinar A. Rocha-Júnior, Irismar G. A. Encarnação, Hugo C. Martins-Costa, Eduardo D. S. Freitas, Daniel B. Coelho, Frederico S. C. Franco, Jeremy P. Loenneke, Martim Bottaro, João B. Ferreira-Júnior

International Journal of Exercise Science

International Journal of Exercise Science 13(6): 859-872, 2020. The aim of the current study was to investigate the effects of horizontal and incline bench press as well as the combination of both exercises on neuromuscular adaptation in untrained young men. Forty-seven untrained men were randomly assigned to one of the three groups: 1) a horizontal bench press group (n= 15), 2) an incline bench press group (n= 15), and 3) a combination (horizontal + incline) group (n= 17). Training was conducted once a week for eight weeks, with equalized number of sets among groups. Muscle thickness, isometric strength and electromyography …

A Comparison Of Muscle Activation Among The Front Squat, Overhead Squat, Back Extension And Plank, David Bautista, Dustin Durke, Joshua A. Cotter, Kurt A. Escobar, Evan E. Schick

International Journal of Exercise Science

International Journal of Exercise Science 13(1): 714-722, 2020. The purpose of this study was to compare the muscle activation of the scapula, leg, and trunk among the front squat (FS), overhead squat (OHS), back extension (BE) and plank (PL). Seven recreationally trained men (age: 28 ± 3.6 years, body mass: 92 ± 26.1 kg, height: 175 ± 5.3 cm, 3-RM front squat test: 125 ± 49.8 kg, 3-RM overhead squat test: 91 ± 15.5 kg) participated in this within-subject crossover design. Two isometric exercises (plank and Biering-Sorenson back extension) were also included for trunk musculature comparisons. Neuromuscular activitation of the …

To Flex Or Rest: Does Adding No-Load Isometric Actions To The Inter-Set Rest Period In Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial, Brad J. Schoenfeld, Jozo Grgic, Bret Contreras, Kenneth Delcastillo, Andrew Alto, Cody Haun, Eduardo O. De Souza, Andrew D. Vigotsky

Publications and Research

We aimed to investigate the effects of resistance training (RT) combined with no-load isometric actions (iso-holds) during the inter-set recovery period versus RT that involves passive inter-set rest on muscular strength, muscular hypertrophy, and muscular endurance in resistance-trained men. Twenty-seven resistance-trained male volunteers were randomly assigned to either a traditional group (TRAD) that performed a hypertrophy-oriented RT routine with the rest intervals spent passively (n = 13) or to a group that supplemented traditional RT with iso-holds (ISO) for the working muscle group between each set (n = 14). Training for both routines consisted of three weekly sessions performed for …

In-Season Hip Thrust Vs. Back Squat Training In Female High School Soccer Players, Nicole A. Millar, Lauren M. Colenso-Semple, Robert G. Lockie, Risto H.J. Marttinen, Andrew J. Galpin

International Journal of Exercise Science

International Journal of Exercise Science 13(4): 49-61, 2020. The barbell back squat provides a highly effective training stimulus to improve lower body strength, speed, and power, which are considered key components of athletic performance in many sports. The barbell hip thrust exercise utilizes similar musculature, and is popular among practitioners, but has received far less scientific examination. The purpose of this study was to evaluate the effects of an in-season resistance training program with hip thrusts or back squats on physical performance in adolescent female soccer players. Fourteen players completed identical whole-body resistance training twice per week for 6 weeks, …

The Influence Of Strength In Load-Velocity Relationships In The Back Squat, Thaddeus Light

Electronic Theses and Dissertations

Load-velocity relationships may vary between people of different strength levels and across different loads. The purpose of this dissertation was to investigate how external loads influence the velocity characteristics of the back squat exercise, and the influence of strength on these variables. Healthy male students with a history of resistance training completed repetitions at specified intensities of their estimated one-repetition maximum (1RM) until they reached 1RM. Back squat 3D motion analysis was captured using four Vicon T010 cameras (Vicon Motion Systems Ltd.; Oxford, UK) and Vicon Nexus 1.8.5 software. Data were transported into R custom coding statistical analysis software (version …

Skeletal Muscle Fiber Adaptations Following Resistance Training Using Repetition Maximums Or Relative Intensity, Kevin M. Carroll, Caleb D. Bazyler, Jake R. Bernards, Christopher B. Taber, Charles A. Stuart, Brad H. Deweese, Kimitake Sato, Michael H. Stone

ETSU Faculty Works

The purpose of the study was to compare the physiological responses of skeletal muscle to a resistance training (RT) program using repetition maximum (RM) or relative intensity (RISR). Fifteen well-trained males underwent RT 3 d·wk−1 for 10 weeks in either an RM group (n = 8) or RISR group (n = 7). The RM group achieved a relative maximum each day, while the RISR group trained based on percentages. The RM group exercised until muscular failure on each exercise, while the RISR group did not reach muscular failure throughout the intervention. Percutaneous needle biopsies of the vastus lateralis were obtained …

The Association Of Handgrip Strength And Mortality: What Does It Tell Us And What Can We Do With It?, Samuel L. Buckner, Scott J. Dankel, Zachary W. Bell, Takashi Abe, Jeremy P. Loenneke

Faculty and Student Publications

© Copyright 2019, Mary Ann Liebert, Inc., publishers 2019. The relationship between grip strength and mortality is often used to underscore the importance of resistance exercise in physical activity guidelines. However, grip strength does not appear to appreciably change following traditional resistance training. Thus, grip strength could be considered reflective of strength independent of resistance exercise. If true, grip strength is not necessarily informing us of the importance of resistance exercise as an adult, but potentially highlighting inherent differences between individuals who are stronger at "baseline" compared to their weaker counterpart. The purpose of this article is to discuss: (1) …

Kinetic And Kinematic Characteristics Of Accentuated Eccentric Loading, John Wagle

Electronic Theses and Dissertations

The current investigation was an examination of the kinetic and kinematic characteristics of the back squat using accentuated eccentric loading (AEL) and cluster set programming strategies. Trained male subjects (age = 26.1 ± 4.1 years, height = 183.5 ± 4.3 cm, body mass = 92.5 ± 10.5 kg, back squat to body mass ratio = 1.8 ± 0.3) volunteered to complete four different load condition sessions involving traditionally loaded straight sets (TL), traditionally loaded cluster sets (TLC), AEL cluster sets (AEC), and AEL straight sets where only the first repetition of each set used eccentric overload (AEL1). The use of …

The Effect Of Exercise Order In Circuit Training On Muscular Strength And Functional Fitness In Older Women, Diogo Correia Cardozo, Belmiro Freitas De Salles, Pietro Mannarino, Ana Paula Sena Vasconcelos, Humberto Miranda, Jeffrey M. Willardson, Roberto Simão

International Journal of Exercise Science

International Journal of Exercise Science 12(4): 657-665, 2019.The purpose of this study was to analyze the effect of different orders of exercises in circuit training on strength and functional fitness in older women over a 12-week period. After 10 repetition maximum (10-RM) and functional fitness baseline testing, thirty older women were randomly assigned into two groups. The exercise order for Group 1 was leg press, wide-grip lat pulldown, knee extension, pec deck fly, plantar flexion and triceps extension; Group 2 performed the same exercises, but in the opposite order: triceps extension, plantar flexion, pec deck fly, knee extension, wide-grip …

Returners Exhibit Greater Jumping Performance Improvements During A Peaking Phase Compared With New Players On A Volleyball Team, Caleb D. Bazyler, Satoshi Mizuguchi, Ashley A. Kavanaugh, John J. Mcmahon, Paul Comfort, Michael H. Stone

ETSU Faculty Works

Purpose: To determine if jumping-performance changes during a peaking phase differed among returners and new players on a female collegiate volleyball team and to determine which variables best explained the variation in performance changes.

Methods: Fourteen volleyball players were divided into 2 groups—returners (n = 7) and new players (n = 7)—who completed a 5-wk peaking phase prior to conference championships. Players were tested at baseline before the preseason on measures of the vastus lateralis cross-sectional area using ultrasonography, estimated back-squat 1-repetition maximum, countermovement jump height (JH), and relative peak power on a force platform. Jumping performance, rating of perceived …

Global Active Stretching (Sga®) Practice For Judo Practitioners’ Strength Enhancement, Heleno Almeida Jr., Raphael F. De Souza, Felipe J. Aidar, Alisson G. Da Silva, Ricardo P. Regi, Afranio A. Bastos

International Journal of Exercise Science

International Journal of Exercise Science 11(6): 364-374, 2018. In order to analyze the Global Active Stretching (SGA®) practice on the physical performance enhancement in judo-practitioner competitors, 12 male athletes from Judo Federation of Sergipe (Federação Sergipana de Judô), were divided into two groups: Experimental Group (EG) and Control Group (CG). For 10 weeks, the EG practiced SGA® self-postures and the CG practiced assorted calisthenic exercises. All of them were submitted to a variety of tests (before and after): handgrip strength, flexibility, upper limbs’ muscle power, isometric pull-up force, lower limbs’ muscle power (squat-jump – SJ and countermovement jump – CMJ) …

Resting Hormone Alterations And Injuries: Block Vs. Dup Weight-Training Among D-1 Track And Field Athletes, Keith B. Painter, G. Gregory Haff, N. Travis Triplett, Charles Stuart, Guy Hornsby, Mike W. Ramsey, Caleb D. Bazyler, Michael H. Stone

ETSU Faculty Works

Daily undulating periodization (DUP), using daily alterations in repetitions, has been advocated as a superior method of resistance training, while traditional forms of programming for periodization (Block) have been questioned. Nineteen Division I track and field athletes were assigned to either a 10-week Block or DUP training group. Year and event were controlled. Over the course of the study, there were four testing sessions, which were used to evaluate a variety of strength characteristics, including maximum isometric strength, rate of force development, and one repetition maximum (1RM). Although, performance trends favored the Block group for strength and rate of force …

Effects Of Different Number Of Sets Of Resistance Training On Flexibility, Thalita B. Leite, Pablo B. Costa, Richard D. Leite, Jefferson S. Novaes, Steven J. Fleck, Roberto Simão

International Journal of Exercise Science

International Journal of Exercise Science 10(3): 354-364, 2017. The aim of this study was to investigate the effects of six months of training with three different number of sets of resistance training on flexibility in young men. Forty-seven men (mean ± SD age = 24 ± 1yrs; body mass = 79.39 ± 9.12 kg; height = 174.5 ± 5.6 cm) were randomly divided into three training groups performing either one set (G1S), three sets (G3S), or five sets (G5S) of all exercises in a resistance training session or a control group (CG). All groups were assessed pre- and post-training for …

The Effects Of Eccentric, Velocity-Based Training On Strength And Power In Collegiate Athletes, Samantha M. Dolezal, Tamra L. Llewellyn, Derek L. Frese

International Journal of Exercise Science

International Journal of Exercise Science 9(5): 657-666, 2016. The purpose of this study was to determine if combining velocity-based training with eccentric focus (VEB) and velocity-based training (VBT) results in power and strength gains. Nineteen men and women collegiate track and field athletes participated in this study. The subjects completed a 12-week intervention with either a VEB program or a VBT program. To determine the effectiveness of each program, the subjects completed four exercise tests before and after the training period: vertical jump, medicine ball put test, 1RM projected bench press and 1RM projected squat. There were no significant differences …