Vol 13, Issue 7

Short Term High-Repetition Back Squat Protocol Does Not Improve 5-km Run Performance

December 1, 2020 - By 

Authors

Matthew J. Barenie, Indiana University
Jordan T. Domenick, Saint Louis University
Jason E. Bennett, Carroll University
George G. Schweitzer, Washington University
Paulina Shetty, Johnson County Community College
Edward P. Weiss, Saint Louis University
International Journal of Exercise Science 13(7): 1770-1782, 2020.
DOI: 10.70252/PDMX2564

Abstract

The purpose of this study was to evaluate the hypothesis that a novel high-repetition, low-resistance back squat training protocol, designed to stimulate high-intensity interval training, improves 5-km run performance. Fifteen runners [4 male, 11 female; 150 + minutes of endurance exercise/week; age = 22.7 ± 2.0 y; 21.5 ± 2.2 kg/m2 BMI] in this single-group test-retest design completed two weeks of back squats consisting of three sets of 15-24 repetitions at 60% of estimated one-repetition max (1RM), three times per week (1-2 days of rest between sessions). Outcome tests included a 5-km outdoor timed run, laboratory indirect calorimetry to quantify substrate oxidation rates during steady-state submaximal exercise (60% and 70% heart rate max (HRmax)), and estimated 1RM for back squats. Back squat estimated 1RM increased by 20% (58.3 ± 18.5 to 70.2 ± 16.7 kg, P < 0.001). However, 5-km run times due to the back squat protocol did not significantly change (Pre-Squats: 23.9 ± 5.0 vs. Post-Squats: 23.7 ± 4.3 minutes, P = 0.71). Likewise, the squat training program did not significantly alter carbohydrate or lipid oxidation rates during steady-state submaximal exercise at 60% or 70% of HRmax (P values ranged from 0.36 – 0.99). Short term high-repetition back squat training does not appear to impact 5-km run performance or substrate utilization during submaximal exercise.

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