If you do stamina training to enhance your sports performance or your general physical working in daily life, you can fail to remember about leg-presses. rather than wasting your time on the leg-press machine you would do much better to concentrate on squats. We base this strong statement on a research study that the German sports scientist Klaus Wirth published in the Journal of stamina as well as Conditioning Research.
Study
The researchers split almost 80 trainees into three groups. The very first group, the manage group, did nothing for eight weeks.
Training your legs on the leg-press? Squats are better…
A second group of trainees trained their legs on a leg-press machine twice a week for eight weeks; as well as a third group trained their legs by doing squats. The two training groups utilized the exact same training schedule.
Results
The trainees who had done squats boosted their maximal stamina while squatting by about a quarter. The trainees who had trained on the leg-press likewise boosted their maximal stamina by a quarter while doing leg presses.
The researchers determined the amount of isometric stamina the subjects might produce on a type of leg-extension machine, before as well as after the training period. They likewise got the trainees to do jump squats as well as countermovement jumps to ensure that they might determine – put just – the speed the trainees were capable of developing.
The subjects who had done squats made development in all three areas. The subjects that had trained on the leg-press machine made virtually no development at all.
So the stamina you establish by squatting results in as well as boost in stamina as well as speed when doing genuine life movements. The stamina that is developed up by doing leg-press exercises does not have the exact same effect.
Conclusion
“The data suggest a big influence of the choice of training exercise on performance enhancement – at least short-term”, composed the researchers. “The squat was shown to be the more efficient training exercise. Therefore, it should be favored to the leg press.”
“This holds true particularly in the special stage before competition since of the much better transfer impacts on jumping performance however must likewise be thought about in the context of long-lasting advancement of speed-strength performance.”
The effect of Back Squat as well as Leg-Press exercises on Maximal stamina as well as Camiseta Paris Saint-Germain Speed-Strength Parameters
Abstract
Abstract: Wirth, K, Hartmann, H, Sander, A, Mickel, C, Szilvas, E, as well as Keiner, M. The effect of back squat as well as leg-press exercises on maximal stamina as well as speed-strength parameters. J stamina Cond Res 30(5): 1205–1212, 2016—Strength training-induced boosts in speed stamina seem indisputable. For fitness instructors as well as athletes, the most effective exercise choice in the phase of preparation is of interest. Therefore, this research study determined exactly how the choice of training exercise influences the advancement of speed stamina as well as maximal stamina during an 8-week training intervention. Seventy-eight trainees took part in this research study (39 in the training group as well as 39 as controls). Both groups were split into 2 subgroups. The very first training group (squat training group [SQ]) completed an 8-week stamina training protocol utilizing the parallel squat. The second training group (leg-press training group [LP]) utilized the exact same training protocol utilizing the leg press (45° leg press). The manage group was split in 2 subgroups as controls for the SQ or the LP. Two-factorial analyses of variance were performed utilizing a repeated measures design for all group comparisons as well as comparisons between pretest as well as posttest results. The SQ exhibited a statistically considerable (p ? 0.05) boost in jump performance in squat jump (SJ, 12.4%) as well as countermovement jump (CMJ, 12.0%). Whereas, the modifications in the LP did not reach statistical significance as well as amounted to enhancements in SJ of 3.5% as well as CMJ 0.5%. The differences between groups were statistically considerable (p ? 0.05). There are likewise Camiseta Borussia Dortmund indications that the squat exercise is more efficient to boost decrease jump performance. Therefore, the squat exercise increased the performance in SJ, CMJ, as well as reactive stamina index more effectively compared with the leg-press in a short-term intervention. Consequently, if the stamina training aims at Camiseta Selección de fútbol de Costa Rica improving jump performance, the squat should be favored since of the much better transfer effects.
Source: