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oncurrent strength and endurance training has
1.3 years) were assigned to 1 of 5 groups: no training controls
received considerable attention in the literature
(C, n = 9), endurance training (E, n = 10), circuit training (S,
(20,22,29). One major concern that has arisen
n = 9), endurance before circuit training in the same session,
from this body of knowledge is that the benefits
(E+S, n = 10), and circuit before endurance training in the same incurred from resistance training in isolation may be
session (S+E, n = 10). Subjects performed 2 sessions per compromised when strength and endurance training are
week for 12 weeks. Resistance-type circuit training targeted performed concurrently (4,28). Several possible reasons have
strength endurance (weeks 1–6) and explosive strength and been suggested to explain this interference phenomenon
power (weeks 7–12). Endurance training sessions included 5 (4,8,15,21,23,24,30,32), one of which is the sequencing and
_ 2max (Vo
repetitions run at the velocity associated with Vo _ 2max) order effect of the training (15,20).
_ 2max;
for a duration equal to 50% of the time to exhaustion at Vo A number of different sequencing and order effects have
recovery was for an equal period at 60% Vo _ 2max. Maximal been implemented in previous research, including endurance
strength in the half squat, strength endurance in the 1-leg half training before strength training (38), strength training before
endurance training (26,38) as well as the scheduling of both
squat and hip extension, and explosive strength and power in
types of training on the same day (15,16,37) or on alternate
a 5-jump test and countermovement jump were measured pre-
days (4,17,19,37). Only 2 studies, however, have directly
and post-testing. No significant differences were shown fol-
investigated the effect of the sequencing order during the
lowing training between the S+E and E+S groups for all exer- same training session on strength and endurance adaptations
cise tests. However, both S+E and E+S groups improved less (14,20). Using mostly sedentary female subjects, these studies
than the S group in 1 repetition maximum (p , 0.01), right and showed that the intrasession sequencing had a negligible
left 1-leg half squat (p , 0.02), 5-jump test (p , 0.01), peak effect on changes in strength (14,20). The influence of the
jumping force (p , 0.05), peak jumping power (p , 0.02), and intrasession sequencing of strength and endurance training in
peak jumping height (p , 0.05). The intrasession sequence did male subjects, however, remains unknown.
not influence the adaptive response of muscular strength and Previous work that examined intrasession sequencing and
order effects employed continuous submaximal endurance
protocols as well as the traditional type of weight training
Address correspondence to Anis Chaouachi, anis.chaouachi@email.ati.tn (14,20). Neither of these studies employed high-intensity
22(4)/1037–1045 interval training as a means of endurance training or
Journal of Strength and Conditioning Research resistance-type circuit training to enhance strength. Since it
Ó 2008 National Strength and Conditioning Association is well established that high-intensity interval training is an
effective means of endurance training (29) and circuit training test. The effect of these training programs on endurance
is a useful method to improve both strength and cardiovas- performance parameters has recently been published else-
cular performance, it is important to understand how these where (13).
2 types of training interact when performed concurrently in
Anthropometric Measurements
a single session.
Height and body mass were measured using a stadiometer to
The aim of the current study was to examine the influence
the nearest 0.5 cm and balance weighing scales (accurate to
of the intrasession sequencing of concurrent strength and
0.1 kg), respectively. Skinfold thickness was measured to the
endurance training (i.e., strength training before endurance
nearest 0.2 mm at 4 predetermined sites (biceps, triceps,
training or endurance training before strength training in the
subscapular, and suprailiac) using Harpenden skinfold
same session) on strength, explosive-strength, and power
calipers (Lange, Cambridge, MA). Skinfold thickness was
development in males. Based on previous findings, we
then used to calculate the percentage of body fat using the
hypothesized that maximal strength, strength endurance,
techniques of Durnin and Womersley (18). All measurements
and explosive strength and power would increase in all
were taken on the right side of the body by the same tester.
training groups that performed strength training. Further, it
was hypothesized that the 2 concurrent training groups Physical Measurements
would have smaller gains in strength and power than the The pre- and posttesting measurements were conducted on
group performing only resistance-type training. 2 different days separated by a minimum of 72 hours. The
variables tested on day 1 of the pre- and posttesting sessions
included a 1-leg half squat and a hip extension test for both the
METHODS
right and left legs. Day 2 of the testing consisted of
Experimental Approach to the Problem a countermovement jump (CMJ) test, 5-jump distance test
This study used a repeated-measures design to determine the (5-J), and a 1 repetition maximum (1RM) half squat test.
magnitude of change in strength, explosive strength and Subjects completed a standardized warm-up before each of
power, and strength endurance after a 12-week training the testing sessions including 10 minutes of cycling on
program. Further, changes in body composition are also a stationary cycle ergometer (Monark, Stockholm, Sweden)
reported. The training effect on each dependent variable was at 60 revmin21 and a series of dynamic stretches for 5
measured for each of the 5 different groups in the study: E minutes.
(n = 10) high-intensity endurance run training; S (n = 9)
strength circuit training; E+S (n = 10) endurance training 1RM Half Squat Strength. 1RM half squat strength was
before strength training, S+E (n = 10) strength training recorded as the maximal weight subjects were able to rise in a
before endurance training, and C (n = 9) nontraining half squat (;90° angle in the knee joint between the femur
controls. and tibia) as described by McMillan et al. (34). After the
general warm-up, subjects performed a specific warm-up
Subjects using 50% (10 reps), 75% (6 reps), and 85% (3 reps) of their
Forty-eight male physical education students volunteered to estimated 1RM. Following this subsequent warm-up, the
participate in the study. Participants were not involved in any subjects’ resistance was fixed at a critical value of 5% below
organized sports activity, but were required to perform an the expected 1RM and was gradually increased after each
average of 15 hours per week of physical activity as part of successful performance until failure. The interval between
their university degree requirements. The average (SD) age, each trial was ;2 minutes. 1RM was normally achieved
height, mass, and percentage body fat of the group were 21.4 within 3 to 5 attempts.
(1.3) years, 178.2 (5.7) cm, 72.1 (6.3) kg, and 14.7 (3.0)%,
respectively. The study was approved by the National 1-Leg Half Squat. Subjects performed a maximum number of
University Ethical Committee, and all participants gave their 1-leg half squats with a load corresponding to one-fourth of
written informed consent before the start of the study. their body mass (35). The movements were performed at
a constant rate of 30 half squats per minute using
Procedures
a metronome set at 60 beepsmin21. Subjects were required
Participants were assigned to 1 of 5 groups based on initial
to be in the top or bottom position at each beep, and the test
test results. Group allocation was designed in such a way that
was stopped once this rate could no longer be maintained.
any initial differences between groups in the dependent
variables of muscular strength, explosive strength, and power Hip Extension. This exercise was performed with subjects
were minimized. Training was performed twice per week for lying supine and supported with dense foam at the shoulders
12 weeks. Each subject performed the same evaluation and feet so that they remained 20 cm above ground level.
protocol before and after the training period. The testing Subjects then raised and lowered themselves a maximum
protocol included anthropometric measurements as well as number of times at the same rate described for the 1-leg half
strength and power assessments. Subjects were requested to squats until they could no longer continue at the set tempo.
refrain from intense activity in the 24-hour period before each Testing was performed with a load corresponding to 10% of
the TM
Strength endurance
1 4316–18 (10) 4316–18 (25) 4316–18 (5kg) 4322–26 4314–16 (10) 4322–26
2 30:30 5316–18 (10) 5316–18 (25) 5316–18 (5kg) 5322–26 5314–16 (10) 5322–26
3 5318–20 (10) 5318–20 (25) 5318–20 (5kg) 5324–28 5316–18 (10) 5324–28
4 4320–22 (20) 4322–24 (25) 4322–24 (10kg) 4326–30 4318–20 (20) 4326–30
5 40:20 5320–22 (20) 5322–24 (25) 5322–24 (10kg) 5326–30 5318–20 (20) 5326–30
6 5322–24 (20) 5324–26 (25) 5324–26 (10kg) 5328–32 5320–24 (20) 5328–32
each subject’s body mass secured to their chest by their own enforced during the eccentric phase of the CMJ. On
arms (35). completion of the 3 CMJ tests, the best jump height was
recorded for analysis (31,39). Peak jumping force (Fpeak), peak
Countermovement Jump. Subjects performed 3 CMJ tests on
jumping power (Wan), and peak jumping height (Hpeak) were
a force platform (9281 C; Bioware, Kistler, Switzerland) with
recorded.
a 2-minute recovery period between each. Subjects were
instructed to jump for maximal height keeping their hands on 5-Jump Distance Test. The 5-J involved the subject attempting
their hips during the jump in order to reduce any contribution to cover the greatest horizontal distance possible by
from the upper limbs. No degree of knee angle restriction was performing a series of 5 forward jumps with alternate left
and right foot contacts (9).
Subjects were allowed 3 trials,
with the best result recorded for
TABLE 2. Pre and 12-week post measurements of body mass and percentage of analysis. Results were obtained
body fat in the various training groups of the present study.
using a measuring tape to
Pre Post measure the total distance cov-
ered from the edge of the toes at
Group Body mass (kg) % Body fat Body mass (kg) % Body fat take off, to the edge of the heel
E 75.1 6 6.2 14.9 6 1.9 74.9 6 6.5 13.1 6 1.7** at landing.
S 68.9 6 2.9 14.2 6 2.2 69.8 6 3.1** 12.9 6 2.3** Training Programs
S+E 73.9 6 6.3 14.9 6 4.2 75.0 6 5.8** 12.7 6 2.8**
E+S 70.7 6 6.6 14.7 6 2.4 71.8 6 6.6** 12.5 6 1.8** The E and S training groups
C 71.5 6 3.0 14.6 6 4.0 72.7 6 3.0 14.6 6 4.4 trained on Mondays and Thurs-
days, and the E+S and S+E
E+S = endurance followed by strength training; S+E = strength followed by endurance groups trained on Tuesdays and
training; E = endurance training only; S = strength training only; C = nontraining controls.
**Significant difference: p , 0.01 between pre- and posttraining values. Fridays. Subjects were allowed
to drink ad libitum during all
training sessions.
RESULTS
Body composition and body
mass results for the pre- and
posttraining measurements are
presented in Table 2. All exper-
imental groups showed a signif-
Figure 2. Pre- and 12-week post measurements of 5-jump distance test (m) (A); peak-jumping force (Nkg20.67) icant decrease in their body fat
(B); peak jumping power (Wkg2 0.67) (C). E+S = endurance followed by strength training; S+E = strength
followed by endurance training; E = endurance training only; S = strength training only; C = control group. percentage following the exer-
*Significant difference, p , 0.05. **Significant difference, p , 0.01. §Improved significantly more than E, E+S, cise training intervention [E+S
S+E, and C. ‡Improved significantly more than (E) and (C). *Improved significantly more than C. (215.0%), S+E (214.8%), E
(212.1%), and S (29.2%)],
while the control group did
not (C, 0.0%). Increases in body
achieved by increasing hurdle height (0.50 to 0.70 m) and mass occurred in every group [E+S (+1.6%), S+E (+1.5%),
plinth (0.30 to 0.60 m) as well as increasing the length of the S (+1.3%), and C (+1.7%)] except the endurance training
jumps and bounds (Table 1). During the bounding and group (20.3%).
drop-jump exercises, subjects were instructed to minimize Peak force and peak power were analyzed for absolute and
ground contact time. allometrically scaled (Nkg20.67 and Wkg20.67) values since
research has suggested that allometric scaling is more
Combined Training (E+S and S+E). The combined training
suitable for comparative analysis when body mass is
groups performed both the endurance and circuit training
considered (12,25).
programs in a single session. The only difference between the
Maximal strength (1RM) increased significantly (p , 0.01)
2 training groups was the order in which they executed the
for all groups (S [+17.0%], S+E [+12.2%], E+S [+10.6%], E
training, either endurance training before circuit or circuit
[+6.2%], and C [+5.6%]; Figure 1). Significant (group 3 time)
training before endurance. A 15-minute recovery period
interaction effects were also observed (p , 0.001). Signifi-
separated the training sessions.
cantly greater increases in 1RM were seen following circuit
Statistical Analyses training (groups S, S+E, and E+S) compared with the
A paired-samples Student t-test identified differences endurance training (E) group and nontraining control (C)
between the initial and final values of a variable in the same group (Figure 1). Further, the circuit training (S) group
group. A 2-way (group 3 time) repeated-measures analysis increased 1RM significantly more than both the E+S and
of variance was used to determine training-related effects in S+E groups (p , 0.01; Figure 1). Allometric scaling resulted
each of the dependent variables over time. When a significant in similar changes in strength (S [+16.8%], S+E [+13.3%],
main effect was identified, Scheffé post hoc tests were used to E+S [+12.2%], E [+8.0%], and C [+5.3%]).
there is a variance of ;6% for this test. Since the difference endurance. The results of the changes in strength endurance
between maximal strength gains in the circuit training–only after concurrent strength and endurance training were
group (17.0%) and the concurrent groups was greater than equivocal. The 1-leg half squat showed larger increases in
(E+S, 10.6%) or approaching this 6% variance (S+E, 12.2%), the strength training group compared with the concurrent
it can be concluded that when high-intensity interval and strength and endurance training groups, while no difference
circuit resistance training are performed in a single session, was found between the strength-only and concurrent training
interference of strength adaptation occurs. groups for the increase attained in hip extension (Table 3).
Changes in explosive strength and power among the These differences may be due to the ability of the endurance
groups paralleled the changes in muscular strength (Figure 2). component (running) of the concurrent training to assist with
In contrast, Gravelle and Blessing (20) found that peak enhancing hip extension strength endurance and the
anaerobic power measured during a Wingate test improved development of the core stabilizers, which would have also
only in the S+E group and not in the E+S group or S-only been recruited during both running and the hip extension
group. In this study, however, the S+E group initially test. Irrespective of the sequencing order or whether
possessed a lower anaerobic ability and thus a greater endurance training was performed, circuit-type strength
capacity for improvement (20). In the current study, initial training proved to be an effective means of increasing
levels of explosive strength and power were similar in all strength endurance. Few studies have assessed strength
training groups, making all groups equal with respect to their endurance after strength training programs, and those that
potential for improvement. Our findings suggest that have have done so to test the continuum theory that light
explosive strength and power adaptations are unaffected loads and a high number of repetitions are most beneficial for
when resistance and endurance training are performed increasing strength endurance, whereas heavy loads and
concurrently in a single session (1). fewer repetitions are more beneficial for increasing maximal
A possible reason for the difference in the explosive power strength (10,33).
shown between the S, S+E, and E+S groups in the current The concurrent training groups in the present study
study may have been the sequencing of the 2 different types of completed 12 weeks of high-intensity endurance running
circuit training. The first 6 weeks of the circuit training sessions, reaching 100% of maximal aerobic speed, defined as
program were designed to enhance muscular strength, the minimum speed that elicits Vo_ 2max (6) as well as strength
whereas the last 6 weeks was designed to develop explosive training sessions that included 6 weeks of strength endurance
strength and power (Table 1). However, no testing occurred training and 6 weeks of explosive strength and power
in the midpoint period of this study, which restricts our development in circuit-training format. While one might
ability to determine the contribution of each period of hypothesize that the first activity performed would result in
training to the overall results achieved. However, Bell et al. some residual fatigue experienced during the second activity,
(2,5) previously showed that strength adaptations can be thereby reducing the quality of that session (15), evidence of
maintained for a sustained period when a new training this was not shown in the present study. Both the S+E and
stimulus is introduced. This finding suggests that once the E+S groups maintained equal training intensities and as
training program was altered from strength to explosive a result made similar improvements in strength, power, and
strength and power, the S group may have already achieved strength endurance. As previously mentioned, however, this
greater increases in strength and been better able to use these study did not assess these strength and power variables
gains and neuromuscular adaptations to significantly throughout the training period, and therefore the time course
improve their explosive strength and power results when for adaptation within these groups remains unknown.
compared to the concurrent groups. Hennessy and Watson Further research in this area is required to investigate the
(22) reported that 18 weeks of continuous and high-intensity time course of these changes with concurrent training
run training caused a deterioration of vertical jump programs.
performance, a measure commonly used to assess anaerobic
power. These authors proposed that the endurance training PRACTICAL APPLICATIONS
reduced the capacity of the neuromuscular system to rapidly The present study has shown that a 12-week, low-frequency,
generate force (22). The findings of the present study are in resistance-type circuit training program resulted in significant
agreement with these findings in that the high-intensity improvements in muscular strength, explosive strength and
endurance run training performed by the concurrent training power, and strength endurance. Therefore, circuit type
groups resulted in less of an increase in explosive strength and programs that use individualized intensities to ensure
power compared with the strength-only training group. maximal effort over a short period are beneficial training
Future research should attempt to examine mechanistically strategies for improving overall strength. Second, when this
why this may occur. training was combined with high-intensity endurance
To the best of our knowledge, the present study is the first to training, strength and explosive strength and power were
examine the influence of the intrasession strength and still increased, but not to the same extent. Previous research
endurance training sequencing order on changes in strength had suggested that low-frequency endurance training does
not compromise strength improvements, and, therefore, there 13. Chtara, M, Chamari, K, Chaouachi, M, Chaouachi, A, Koubaa, D,
is a possibility that high-intensity interval training is more Feki, Y, Millet, GP, and Amri, M. Effects of intra-session concurrent
endurance and strength training sequence on aerobic performance
likely to be counterproductive to strength and power and capacity. Br J Sports Med 39: 555–560, 2005.
adaptations when concurrent training is being performed. 14. Collins, MA and Snow, TK. Are adaptations to combined endurance
Last, the intrasession order of strength and endurance training and strength training affected by the sequence of training? J Sports Sci
resulted in no significant differences between these two 11: 485–491, 1993.
conditions. This finding suggests that there is no advantage to 15. Craig, BW, Lucas, J, Pohlman, R, and Stelling, H. The effects of
performing either strength or endurance training before the running, weightlifting and a combination of both on growth
hormone release. J Appl Sport Sci Res 5: 198–203, 1991.
other when both types of training are performed in a single
16. Dolezal, BA and Potteiger, JA. Concurrent resistance and endurance
session. However, if the development of strength and power is training influence basal metabolic rate in nondieting individuals.
the priority of the program, then concurrent training in J Appl Physiol 85: 695–700, 1998.
a single session is not advised. 17. Dudley, GA and Djamil, R. Incompatibility of endurance- and
strength-training modes of exercise. J Appl Physiol 59: 1446–1451,
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ACKNOWLEDGMENTS
18. Durnin, JV and Womersley, J. Body fat assessed from total body
This study was financially supported by the Ministère de la density and its estimation from skinfold thickness: measurements on
Recherche Scientifique, de la Technologie et du Développe- 481 men and women aged from 16 to 72 years. Br J Nutr 32: 77–97,
1974.
ment des Compétences, Tunisia.
19. Glowacki, SP, Martin, SE, Maurer, A, Baek, W, Green, JS, and
Crouse, SF. Effects of resistance, endurance, and concurrent exercise
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