D
Journal of Sports Science 2 (2014) 214-221
doi: 10.17265/2332-7839/2014.04.007
DAVID
PUBLISHING
Comparison of the Pattern of Weight Training on Muscle
Strength and Endurance in Karate Men
Seyedi Reza1, Saraji Amir2, Wang Bin1, Safi Ahmad1 and Shabani Ramin3
1. Department of Sport Sciences and Physical Education, Central China Normal University, Wuhan 430079, China
2. Science and Research Branch, Islamic Azad Un iversity, Guilan 4185743999, Iran
3. Rasht Branch, Islamic Azad University, Guilan 4185743999, Iran
Abstract: Some studies performed weight training for improvement physical fitness in martial arts. The purpose of this study was to
compare weight training with two loading patterns (double pyramid and reverse step) on muscular strength and muscular endurance
in karate men. The subjects who have experienced six years in karate are participated voluntarily. These subjects have been divided
randomly into three groups: double pyramid group, reverse step group and control group. Characteristics of subject: double pyramid
group (age: 20.55 ± 2.62 years, weight: 73.45 ± 11.17 kg and height: 176.86 ± 5.04 cm), reverse step group (age: 20.50 ± 3.92 years,
weight: 75.35 ± 11.24 kg and height: 178.90 ± 9.24 cm) and control group (age: 21.36 ±4.65 year ,weight: 75.77 ± 6.07 kg and height:
178.64 ± 4.67 cm). All subjects performed weight training during eight weeks. Data were statistically analyzed by text dependent,
analysis of variance and tukey test with a 0.05 significant level. The result shows that a program of weight training double-pyramid
method significantly increases muscular strength and muscular endurance, while a period of weight training reverses step method
only significantly increase muscle endurance but no change in muscular strength is observed. The coaches are recommended to use a
double pyramid method to improve muscular strength and muscular endurance training with regard to training load for preparing
their athletes.
Key words: Weight training, double pyramid, reverse step.
1. Introduction
Karate means empty-handed consisting of two
words: “Kara” means empty and “Te” means hand and
is basically establishing on two-way hooks of hand
and foot using the direct movements. The number of
participants at martial fields has rapidly been
increasing during the last 10-15 years. It has been
estimated that currently 8 million Americans have
activity in one of the martial sports styles every day
and the tendency of people to this field is increasing
[1]. Physiological advantages of martial sports have
been reported, and these advantages are as follows:
increase in strength, power, balance, flexibility,
improvement in cardiovascular readiness and also
internal and social positive effects such as reciprocal
Corresponding author: Seyedi Reza, Ph.D., research fields:
sport
physiology
and
training.
E-mail:
[email protected].
coordination and respect [2, 3]. A lot of topics are
related to resistance training for improvement of body
operation [4], which are pointed to lateral effects of
resistance trainings and have reported that resistance
training play a key role on improvement of athletic
operation through increasing the muscles strength,
power, speed, hypertrophy, muscular strength, motive
performance, balance and coordination [5, 6]
The most important factor in designing of training
by weight is consideration to the primary variables
such as intensity and volume of training [7]. Through
suitable changes of the variables of a training plan by
weight such as type of training, numbers of sets,
selection of strength, number of repetitions and
relaxation between training courses, we may plan
various programs for people with different fitness
level [8, 9]. Fish et al. [10] compared two methods
training pyramidical and reverse pyramid. It was
Comparison of the Pattern of Weight Training on Muscle Strength and Endurance in Karate Men
reported similar increment in 1 RM (repetition
maximum) and 10 RM strength, while some of the
trainers support the simultaneous use of different
loads instead of using fix loads [11]. Although using
the constant load in each turn will cause favorite load
and tension on muscle, but this method with constant
load and low repeats in each turn, may prevent the
stimulation of effective practice [2]. On the other hand,
using the fruiting pattern with a gradual increase of
load from one turn to the next turn and increment of
the number of repetition in turns with less loads that
will be accomplished with increasing in TUT (time
under tension) of an active muscle, through high
tiredness may increase the effectiveness of training
[13]. Additionally, applying the various loading in
each time is in the same direction of strength training
with the principle of “Training Variety” and will
preserve the training motivators [14].
Some researches and studies have indicated that
similar weight of 80% to 85% for 1 RM and more will
have more effect in increment of maximum dynamic
strength [15, 16]. Training at this limitation of weight
load causes to apply maximum muscular fibers and
specially increases 1 RM strength [17]. The amount of
training’s effect for increment of muscular strength
depends on the type of training system applied in
training by weights [5]. Faigenbaum et al. [18]
compared two training groups: one of them fulfilled
with high intensity, 6-8 repetitions with heavy weights
and the middle group with one step 13-15 repetitions.
Finally, 1 RM strength in both training groups
indicated significant increment with control group, but
the difference between two training groups was not
significant.
Therefore, the main factor of success in strength
trainings in any level of fitness or age is design of a
suitable plan. Success in every program depends on
some factors such as individual efforts, principal and
planned structures, and suitable training motivators.
There are numerous ways to fulfill the strength
trainings, establishment and increment of training
215
motivators for sportsmen. Therefore, we can plan a
suitable program through fulfillment of some changes
in each training variables with consideration to its
special objectives [19]. One of the best methods for
increment of muscular strength is increasing resistance
trainings [9]. Progress in this type of training is a
dynamic phenomenon that needs to submit a suitable
sport plan, evaluation of training progress and
intelligent development of training in order to gain
objectives [19]. Nowadays, there is deeper
understanding on strength training through numerous
studies. Strength training is an effective method in
increasing of muscular readiness, too. Strength
trainings is a type of public sport that has been
developed by national organizations of health such as
ACSM (American College of Sport Medicine) and
AHA (American Heart Association) for many people
consisting of adolescences, health adults, old men and
patients (with cardio-neurological and muscular
diseases).
In recent decades, the researchers have been trying
to find an optimal load for effective on strength,
endurance and hypertrophy in weight training [20, 21].
The researchers have gained incoherent results, too.
Most of the studies have reported that gain of strength
will decrease the amount of risk-acceptance in
sportsmen [21, 26, 27]. However, less study have
examined the effects of different load on increases
strength. Therefore, the objective of the present
research is to compare two training templates by
weight (double pyramidal and reverse step) on
muscular strength and endurance among sportsmen in
karateka.
2. Research Methodology
The present research is semi-experimental that
pre-test and post-test research plans with control
group have been used therein. The objective of this
research is to study the effects of two different
templates of training by weight (double pyramidal and
reverse step) on some indexes of bodily readiness
216
Comparison of the Pattern of Weight Training on Muscle Strength and Endurance in Karate Men
among the sportsmen in karate. The testable samples
have randomly been divided into three groups: double
pyramidal (10 persons), reverse step group (10
persons) control group (10 persons). Specifications of
testable samples: double pyramidal (age: 20.55 ± 2.62
years, weight: 73.45 ± 11.17 kg, height: 176.86 ± 5.04
cm); reverse step group (age: 20.50 ± 3.92 years,
weight: 75.35 ± 11.24 kg, height: 178.90 ± 4.67 cm)
and control group (age: 21.36 ± 4.65 years, weight:
75.77 ± 6.07 kg, height: 178.64 ± 4.67 cm) that have
trained by weights for a period of eight weeks.
Descriptive statistics (average and standard variance
of variable) and perceptive statistics (T-correlation)
and variance analysis (ANOVA) and Tokey Pursuing
Test (P < 0.05) were used. Plan of strength trainings
commenced after primary measurements and the
testable samples have been training for a period of two
months using two selected loading templates. The
strength trainings program consist two following
training protocols.
The first group has been training using the double
pyramidal protocol with consideration to Table 1. In
the first time, with 80% of 1 RM, they fulfilled four
repetitions and thereafter, weight of training gradually
increased. In each step, 5% was increased to the
weight of training to reach a movement with 95%
weight. In this step, the weights decreased and number
repetition increased to reach a gain to the 80% with
four repetitions. Totally, each muscle in double
pyramidal trained 8 times [15].
The second group trained using the reverse step
protocol with consideration to Table 1. The weight of
training increased after fulfillment of a set with two
repetitions with 90% of 1 RM, in the next two sets,
number of repetitions increased and the amount of
weight decreased. Then at the beginning of the 4th set,
the weight increased two times in such a way that
reached its primary amount, means 90% with two
repetitions and after fulfillment of each training turn,
the testable samples relaxed between 2.5 min and 3
min [15].
Table 1
Guideline for double pyramid and reverse step.
Double pyramid
Reverse step
Load (%)
80
85
90
95
95
90
85
80
90
75
60
90
75
60
Repetitions
4
3
2
1
1
2
3
4
2
10
15
2
10
15
The participants fulfilled six trainings of bench
press, leg press, barbell curl, lying leg curls, lying
triceps press and leg extensions orderly, for a period
of eight weeks, three sessions per week in such a way
that all active muscles were under training in every
session. In each training session, the researcher
supervised on the participants training and once in
every three weeks, the maximum repetition test (1 RM)
was fulfilled for them and with consideration to the
amount of displaced weights, a new program was
given to them to observe the loading principle.
2.1 Measurement of Muscular Endurance and
Strength
Before measurement, all participants participated in
explanation training programs for a period of two
sessions are introduced to training tools and training
of accurate techniques of movements. Maximum
strength of them was measured through 1 RM test.
The measurement method was as follows: before test
and after general warming, five repetitions with 30%
(2 min relaxation), four repetitions with 50% (2 min
relaxation), three repetitions with 70% (3 min
relaxation) and 1 RM repetition with 90% (3 min
relaxation) were fulfilled for warming. After the last
turn with 90% of 1 RM weight, in next turns with
consideration to feedback of the participants on the
Comparison of the Pattern of Weight Training on Muscle Strength and Endurance in Karate Men
basis of the displaced weights, increased for gaining 1
RM (2.5-10 kg after successful effort) [28]. After
determination, the 1 RM of the participants, 60% of
their 1 RM was calculated in each movement
individually and separately then they fulfilled the
maximum repetition with 60% of 1 RM. Finally, the
number of fulfilled repetition was considered as
muscular local endurance [29].
2.2 Vertical Jumping Test for Evaluation the Muscular
Power
Muscular power of the participants was evaluated
by vertical jumping test (sergeant jump test). The
participants put a sign with their chalky fingers on a
gradient wall after the maximum possible point on the
wall. Difference between the signed point by jumping
and sign on the wall that the participants put on the
wall after standing beside the wall and stretching his
hand, was measured as vertical jumping. At first, the
participants made themselves warm and then they
fulfilled three experimental jumping and the 4th jump
was registered as height of vertical jump. They were
requested to jump as high as possible.
Table 2
Variable
Age
Height
Weight
Body fat
BMI (body
mass
23.45 ± 3.24
index)
Table 3
23.57 ± 3.37
In order to measure the muscular volume using
anthropometry method for muscles of leg (quads and
hamstring muscles) and arm according to Housh et al.
method [30], it was calculated according to Roberto’s
method [31].
3. Results and Research Findings
The mean & standard deviation were shown in
Tables 2-4. Findings showed that after eight weeks
weight
training,
double
pyramid
method
muscular endurance, muscular power and hypertrophy,
that this increase was not significant between double
pyramid and reverse step but between double pyramid
group and control group was significant in strength
and other method (reverse step) shows that was
significant in increasing of endurance and power. But
this increasing was not more and significant with
double pyramid and so control group.
There is a significant different between groups in
muscle strength, and Tukey test showed that there is a
Mean ± SD
Reverse step group
20.50 ± 3.92
178.90 ± 9.24
Before training
After training
75.35 ± 11.24
75.45 ± 11.33
12.14 ± 6.71
12.01 ± 5.91
Control group
21.36 ± 4.65
178.64 ± 4.67
Before training
After training
75.77 ± 6.07
75.72 ± 6.07
12.40 ± 6.21
12.42 ± 6.13
23.59 ± 3.36
23.72 ± 1.30
Before test
1.80 ± 0.531
0.198 ± 0.013
23.45 ± 7.17
23.40 ± 10.18
41.91 ± 8.33
45.30 ± 6.37
2.79 ± 1.413
3.96 ± 1.49
was
significant in increasing muscular strength and
23.62 ± 3.44
23.76 ± 1.33
The results of the t-test to compare pre- and post-test.
Muscle strength double pyramid
Muscles strength reverse step
Muscles endurance double pyramid
Muscle endurance reverse step
Muscle power double pyramid
Muscle power reverse step
Muscles hypertrophy double pyramid
Muscles hypertrophy reverse step
*P < 0.05.
2.3 Measurement the Muscular Volume
Anthropometric characteristics of subjects in three groups.
Double pyramid group
20.55 ± 2.62
176.86 ± 5.045
Before training
After training
73.45 ± 11.17
73.86 ± 11.78
11.43 ± 5.91
11.20 ± 4.01
217
After test
2.77 ± 0.492
0.408 ± 0.092
26.55 ± 7.17
25.30 ± 10.05
45.27 ± 7.23
48.30 ± 5.55
4.23 ± 2.40
4.79 ± 1.42
t
-2.684
-1.307
-3.905
-4.146
16.67
22.67
-2.86
1.076
df
9
9
9
9
9
9
9
9
P
0.023*
0.224
0.003*
0.002*
0.000*
0.000*
0.017*
0.271
218
Comparison of the Pattern of Weight Training on Muscle Strength and Endurance in Karate Men
Table 4
Result of Tukey test in for cooperation between muscles strength in research groups.
Muscle strength
Groups
Double pyramid—reverse step
Double pyramid—control
Different means
2.36
5.91
P
0.446
0.010*
*P < 0.05.
Kg
7
6
5
4
3
2
1
0
double pyramid—reverse
step
Fig. 1
double pyramid—control
reverse step—control
Different means
Result of Tukey test for comparison muscle strength between groups.
significant different between double pyramid and
control group, but there is no significant difference
between double pyramid and reverse step, reverse step
and control group.
4. Discussion and Conclusion
The main objective of this study was to evaluate the
different effects of two loading models of training
with weights (double pyramid and reverse step) on
some important indicators of physical fitness of
karate-kas. The results of research after eight weeks of
weight training showed that muscle strength in the
double pyramid group had a significant increase. This
increase was not significantly different between
double pyramid and reverse step group, and among
double pyramid and control groups, the difference was
significant (P < 0.05). In reverse step group, no
significant difference was observed in variables of
muscle strength. Our study is consistent with the
results from Westcott, who compared two training
groups in a study. The first group was exercising with
high-intensity, 6-8 repetitions with heavy weight and
the other group with average-intensity training of
13-15 repetitions. 1 RM strength showed significant
increase in both training groups compared with the
control group, but showed no significant difference
Comparison of the Pattern of Weight Training on Muscle Strength and Endurance in Karate Men
between the two training groups [25].
The exact mechanism of increasing the muscle
strength has not yet been determined. But, according
to the results of the studies, the force generated per
contraction depends on active movement units at that
contraction, so more motor unit recruitment will
produce more force [15]. Furthermore, Rooney [13] in
his study reported that when an athlete is tired, more
motor units are employed, therefore, in continuation
of efforts for muscle activity, these stimuli cause
increase the strength, so the case of double pyramid
and reverse step models is true. Several studies that
had compared different sets obtained similar results.
For example, Starkey et al. [26] compared a 2-set,
6-set and 12-set protocol with each other and found
that the three volumes used had positive results in 1
RM strength increase, but difference between different
groups after 10 weeks of training was not significant
(all three groups had used similar RM weights).
Contribution of the nervous system is very important
in building muscle strength, because this system
determines why some people without bulky muscles
could produce maximum contractile force.
Kraemer et al. [32] also reported that the subjects
depending on the level of training may show different
compatibilities in response to resistance training,
while some researchers have reported 40% increase of
strength in detraining subjects and 2% increase in
expert training subjects.
Among other findings of this study, it was showed
that muscle endurance in double pyramid and reverse
step groups has been increased significantly, and this
increase did not have a significant difference between
two training and control groups. Results of the present
paper were similar to the results of Gorostiaga et al.
[33] found that the group with low intensity and high
repetition has produced much muscular endurance, by
comparing the three categories of high-intensity and
low repetitions, average intensity and repetitions, low
intensity and high repetition after nine weeks training.
Hosseini [34] found that there is no significant
219
difference between two training groups in muscular
strength and endurance, muscle mass and body
composition, but there was a significant difference
between them and the control group, which is not
consistent with results of the present paper. Based on
our studies, age, fields of sports and number of
subjects are among the factors affecting the results of
studies in this field. Probably these factors lead to the
difference in the results between our study and
Hosseini’s. Improvement in muscular endurance is
along with increase in muscular strength and changes
in metabolic patterns as well as local blood circulation.
In addition, muscular endurance occurs probably due
to economic performance and increase in movement
efficiency [6, 9, 35]. Also, resistance training, the
higher repetition and the lower weights are effective
on muscular endurance [19, 22].
Almost similar increase in muscle power in both
double pyramid and reverse step groups is among
other results of this research. Kraemer et al. [19]
reported that in power trainings that do not have
lunching repetitions, relatively high weights are
required. Jones et al. [36] showed that training with a
high speed and an average-to-high weight has a
greater effect in power progress than training with low
speed.
The results of the present paper in hypertrophy
muscular variable also showed that after eight weeks
of training with weight of double pyramid group has
been increased, but there was not a significant
increase among the other groups. Consistent with the
present results, Campos et al. [37] showed that after
eight weeks of resistance trainings in the group with
average and low repetitions, the effects of muscle
mass were significant. Benedict [38] showed that
programs with low load and high intensity produce a
significant increase in muscle mass compared to the
protocols with high load and low intensity. According
to studies conducted, the use of medium to heavy
weights, average to high repetitions, multiple times for
each move as well as performing several moves per
220
Comparison of the Pattern of Weight Training on Muscle Strength and Endurance in Karate Men
session are generally considered as the high-volume
programs, and these types of trainings are considered
special training programs for muscle mass [39].
Studies and researches conducted indicate that
physical exercise improves the quality of skills in
various sports such as karate. Therefore, to have a
ready team, the elements of fitness, muscular strength
and endurance, muscular power and hypertrophy
cannot be ignored. Given that the results of this study
showed that strength training has an important role in
improving the physical fitness of karate athletes, and
double pyramid model is effective in muscular
strength, muscular endurance, muscular power and
muscular hypertrophy, hence, it can be suggested that
trainers use this method to prepare their athletes
during the preparation period.
[7]
[8]
[9]
[10]
[11]
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