Strategies for Optimizing Strength, Power, and Muscle Hypertrophy in Women: Contribution of Upper Body Resistance Training
Abstract
To determine the performance and physiological effects of various physical conditioning programs in women, total body, upper-body resistance training groups, field training and aerobic training groups (n = 11 to 21) were examined over 6 months. A normative group of men (n=100) were also tested. Adaptations in muscular strength, size, endocrine function, and immune cell changes can be seen in three months of training. Training responses are very specific to the type of program used, the movements trained, and the way exercises are performed in the training session (e.g., slow versus explosive). It appears that a periodized resistance training program using loads from <=8 RM and performs explosive exercises is the most effective in eliciting gains in all fitness and military task tests. An aggressive field training program utilizing explosive plyometrics and partner exercises would be effective maintenance program in the field. Load carriage capabilities in resistance trained women equaled the men's. Aerobic training alone is not effective in making gains in any of the military performance tasks. A total training program is effective to enhance physical performance in military tasks without any direct practice of the task (e.g., box lift, ruck sack carriage) reducing risk of injury.
Document Details
- Document Type
- Technical Report
- Publication Date
- Nov 01, 1999
- Accession Number
- ADA371349
Entities
People
- William J. Kraemer
Organizations
- Pennsylvania State University