Out of The Box: EMS plus Squat
Are you looking to introduce scientific researches into your program design that might lead to a competitive advantage?
The present study, published in the Journal of Sports Science & Medicine, investigates the effects of a squat exercise training program with superimposed electromyostimulation (EMS) on strength and power, sprint and jump performance.
Strength and power of different muscle groups, sprint, and vertical jump performance were assessed one week before, one week after and three weeks following the training period.
Key findings
- Improvement occured in jump and pendulum sprint performance: Squat Jump (SJ), Counter Movement Jump (CMJ).
- No improvement occurred in linear sprint performance.
- Strength adaptations occurred after a 6 week 10 RM back squat exercise program with superimposed EMS (S+E).
- Specific adaptations at the leg curl muscles were evident.
- Body mass and lean body mass did not change over the training period.
Experimental approach
Research Participants: Athletes trained in soccer, fitness, combat sports, basketball, handball, badminton and skeleton.
Testing procedures
Pre-, post- and re-tests: one week before, one and three weeks after the 6-week training period.
- Jump Tests: Counter Movement Jump (CMJ) — Squat Jump (SJ)
- Sprint Tests: 30m Sprint (linear) — 3*10m Pendulum Sprint
- Isometric Strength and Isoinertial Power Diagnostics: Leg Curl (LC) and Leg Press (LP) machines, Abdominal Press (AP) and Back Extension (BE) machines. The sensors that measured force-time and velocity-time variables, were installed in line with the steel band of the machines that lifts the selected weight plates.
Experimental program design
- Frequency/Training period: Twice per week over a six week period
- Training Intensity: 50–100% of 10RM load
- Training Volume: 4 sets /10 repetitions
- Tempo: 2s eccentric — 1s isometric — 2s concentric — 1s isometric
- Rest between Sets: 120 seconds
- EMS-Intensity: 70% of maximal individual pain threshold; maximum tolerated amperage [0–120 mA]
- Placement of EMS electrodes: EMS surface electrodes were applied with a focus on leg and trunk muscles. EMS (belt) electrodes were placed around the muscle belly of the calf muscles, the thigh muscles, as well as on the buttocks. Additionally, the upper body was stimulated with two bilaterally paired electrodes which were integrated in the stimulation vest at the lower back muscles and abdominal muscles.
- Main muscles and muscle groups stimulated: m. triceps surae, tibialis anterior, hamstrings, quadriceps femoris, adductors of the legs, gluteus maximus, erector spinae and rectus abdominis.
Can this study be implemented into a practical tool?
Coaches are on the lookout for new ideas and a highly configurable software that provides more opportunities to bridge the gap between theory and practice.
Combining the latest science and research with proven training and testing protocols using modern technology could help improve athletic performance.
Watch this video tutorial to get an idea how easy it can be to create ready-to-use workout templates in only three steps.
- You can add new exercises manually while planning or just by typing in the name of the exercise into the search box.
- After that you need to choose parameters for the selected exercise. Administrators can even create their own custom training parameters.
- As a next step, you can select a unit for the parameter from the drop-down list on the right. Chosen units can either have a general (kg, pounds) or an individual value (% body weight, % 1RM, etc).
- Some parameters will be necessary to individualize the workload for your athletes and clients.
It can be so simple to write fully customized programs for athletes and clients. Trayn provides complementary solutions to support you and your coaching staff in preparation, analysis, and evaluation of training and games.
Or even better, sign up for a free trial, then select the Team Sports Version and you can start right away with using the pre-built workout template and the appropriate test protocol. Enjoy it!
Recommended reading: Thanks to Nicolas Wirtz for sharing the article Effects of Loaded Squat Exercise with and without Application of Superimposed EMS on Physical Performance, published in Journal of Sport Science & Medicine.
