The Effects of Strength Training Set Configurations for Improving Muscular Strength in Collegiate Baseball Players
Dr. Maureen Dunn, Hope College
This study compared the effect of three different strength training set configurations on 1-RM bench press, leg press, and leg curl strength. Fifteen Division III collegiate baseball players were randomly assigned to 1 of 3 weight training protocols: single-set to failure (SSF), 3 sets not to failure (NF), and 3 clustered sets not to failure (CNF). All subjects performed the same strength training exercises 3 days per week for 6 weeks emphasizing the major muscle groups. A double-progressive overload system was implemented to allow for muscular adaptation. 1-RM pre-tests and post-tests were compared before and after 6 weeks of training and showed no significant differences [p = 0.155 (BP), p = 0.147 (LP), p = 0.158 (LC)] between groups. Overall strength gains; however, were observed in all groups for all muscles studied over time (p < 0.0001). Results suggest that the 3 clustered sets not to failure (CNF) protocol may produce greater strength gains in a short-term training program. Further research is necessary to substantiate this claim.
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