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. 2020 Dec 1;13(7):1770-1782.
doi: 10.70252/PDMX2564. eCollection 2020.

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

Matthew J Barenie  1   2 , Jordan T Domenick  1 , Jason E Bennett  3 , George G Schweitzer  4 , Paulina Shetty  5 , Edward P Weiss  1
Affiliations

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

Matthew J Barenie et al. Int J Exerc Sci. .

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.

Keywords: Barbell training; carbohydrate and fat utilization; long-distance running; lower body resistance exercise.

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Figures

Figure 1
Figure 1
Participant-level 5-km run times from before and after the two week high-repetition back squat training period. Lines represent the changes from pre- to post-squat training for each participant. The solid bars represent the means and the associated values reflect means ± standard deviations. The 5-km runs were performed on an outdoor 400-meter running track. The P-value reflects the statistical significance of the difference between trials.
See this image and copyright information in PMC

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