Exploring the Optimal Inter-Repetition Rest Duration to Maximise Power Velocity and Force During the Squat Jump
Waghorn, Ruth A
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The use of inter-repetition rest within a set (IRR) has been reported to attenuate the decline in power performance when compared with continuous repetition set configurations. However, the effect of IRR duration between single squat jump repetitions is unknown. This knowledge might be advantageous to optimize power development. Twenty male subjects completed four squat jumps at 20% of a 1 RM back squat under four different protocol conditions: TR0 = no IRR between repetitions (reps), P15 = 15 seconds(s) between reps, P30 = 30 s between reps and P45 = 45 s between reps. Peak force (PF), peak velocity (PV), and peak power (PP) were measured for each trial. Significant increases (P < 0.05) in PP and PV were noted during P30 from Rep (R)1 to R3 and R4, and P45 R2 to R4. Comparison of likewise repetitions across conditions show that subjects were able to produce superior PP and PV efforts during R4 across all IRR conditions compared to with TR (Figures 6-8). This was statistically significant during P45 for PV and PP (R4 PP P = 0.004, R4 PV P = 0.002). Mean NET values for the four conditions show a linear increase in PP, PF, and PV with an increase in IRR (although non-significant). In agreement with Hansen et al. (19) and Hardee et al. (20-22), the results demonstrate a positive influence of IRR to enhance power output. Strength and Conditioning Coaches could use IRR to accelerate the learning process and increase power during training. Of the four conditions explored, an IRR of 45 s appears optimal to maximize power output during a squat jump.
- Masters Degrees (Sport) 
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