Hypoxic strength training model: benefits for football elite training systems

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Dr.Hab., Professor A.V. Samsonova1
Dr.Hab., Professor L.L. Tsipin1
Postgraduate A.S. Golubev1
1Lesgaft National State University of Physical Education, Sport and Health, St. Petersburg

Corresponding author: alla.samsonova.spb@gmail.com

Abstract

Objective of the study was to test and analyze benefits of hypoxic strength training method in KAATSU format for football elite.

Methods and structure of the study. We sampled for the hypoxic strength training model testing experiment elite football players (n=18) aged 19 years on average and split them up into Reference and Experimental Groups (RG, EG). Both groups made the following exercises to train strength endurance and lower limb strength: (1) back squats to failure; (2) seated leg extensions on a training machine; and (3) double knee to chest to failure. The EG training was designed in a KAATSU format; and the RG training was traditional KAATSU-free; with both groups trained for 40 days.

The group strength endurance progress was tested on the anterior thigh muscles by squats with 40% maximal weight to failure. We also tested the maximal isometric strength of the distal end of the shin by a bench seated test using a training machine, with the thigh-shin angle kept at 90 degrees.

Results and Conclusion. The study data and analysis showed significant benefits of the KAATSU-formatted hypoxic strength training for the anterior thigh muscle maximal isometric strength in the elite footballers, although the maximal strength growth was tested to stall in the training period followed by a significant skeletal muscles maximal strength growth three weeks upon completion of the KAATSU training. It should be mentioned that the energy resource was tested to restore and grow faster versus the startup level in the KAATSU training model than the skeletal muscles strength endurance.

Keywords: hypoxic strength training, kaatsu training, skeletal muscle local ischemia.

Background. For the last few decades, the sports research community has been interested in the hypoxic strength training methods that are known to trigger controlled local ischemia in the skeletal muscles with the relatively fast strength [7] and endurance building effects [5], and with special benefits for the skeletal muscle hypertrophy [2, 6, 8]. Modern hypoxic strength training methods apply blood pressure cuffs fixed on legs and hands to control the local blood circulation by the cuff being deflated and inflated [9, 12].

Objective of the study was to test and analyze benefits of hypoxic strength training method in KAATSU format for football elite.

Methods and structure of the study. We sampled for the hypoxic strength training model testing experiment elite football players (n=18) aged 19 years on average and split them up into Reference and Experimental Groups (RG, EG). Both of the groups made the following exercises to train strength endurance and lower limb strength: (1) back squats to failure; (2) seated leg extensions on a training machine; and (3) double knee to chest to failure. The EG training was designed in a KAATSU format; and the RG training was traditional KAATSU-free; with both groups trained for 40 days.

The group strength endurance progress was tested on the anterior thigh muscles by squats with 40% maximal weight to failure. We also tested the maximal isometric strength of the distal end of the shin by a bench seated test using a training machine, with the thigh-shin angle kept at 90 degrees. The maximal isometric strength was tested by a digital DOR-3-2i dynamometer (Russia-made) within 0.2-2 kN range with an accuracy of 0.5 N. The test data were processed by Statgraphics Centurion XVI Version 16.2.04 software toolkit.

Results and discussion. The tests found the KAATSU-formatted EG training being significantly more beneficial for the anterior thigh muscles strength. In 26 days, the EG result in the weighted squats test was significantly (p <0.05) higher than in the RG: 38±3 versus 25±3 reps, respectively: see Figure 1.

Figure 1. Group progress in the anterior thigh muscle strength rating weighted (40% maximal) squats tests, averaged reps to failure (A. Golubev, A. Samsonova, L. Tsipin, 2020)

The group progress in the lower-limb skeletal muscle strength tests in the hypoxic strength training was less expressed. The intergroup difference in the pre-experimental lower-limb skeletal muscle strength test was found insignificant (p> 0.05); and the KAATSU-training in the EG made no significant progress. Thus the Day 19 test found the lower limb maximal isometric strength in both groups virtually the same: 560±50N versus 560±80N (see Figure 2). Later on, for three weeks till completion of the experiment (Day 40), the anterior thigh muscle maximal strength in the EG was tested to grow to reach 750±60N and mark a significant (p <0.01) 34% growth versus Day 19, whilst the RG showed virtually no progress in the anterior thigh muscle (quadriceps femoris muscle) maximal isometric strength for the period.

Figure 2. Group progress in the anterior thigh muscle maximal isometric strength test (averaged data), with the EG showing significant progress in Day 40 versus Day 19 tests

We would highlight the following four mechanisms of strength building by the hypoxic strength training model. (1) The hypoxic strength training helps increase the skeletal muscles strength endurance due to accumulation of energy-generation substances in the muscle tissues with improvements in the capillary circulation. (2) The muscle hypoxia activates production of reactive oxygen [3, 10] and hydrogen [1] to make some damage to the muscle tissue membranes and organelles and spur up division of satellite cells with growths of myonuclei as a result [3]. The growing myonuclei increase the protein synthesis and, hence, the skeletal muscles strength. (3) The hypoxic strength training activates type II muscle tissues [10] to further contribute to the skeletal muscles strength growth – as verified by drops in creatine phosphate levels in 93% of the fast muscle tissues after a hypoxic strength training [11]. And (4) the muscle hypoxia triggers growth of a few hormones in the blood including norepinephrine, adrenaline and growth hormone, to step up the anabolic level and stimulate protein synthesis thereby contributing to the skeletal muscles strength growth as well [3, 4, 10].

It should be emphasized, however, that our data showed the KAATSU training being of so much damage to the lower-limb skeletal muscle that the strength growth is effectively stalled during such a training. The lower-limb skeletal muscle strength was tested to grow only three weeks upon completion of the hypoxic strength training course. We believe that the stalled progress in the skeletal muscle strength in the KAATSU training period may be due to the too short rest breaks in the strength trainings. We found the rest breaks of at least four days between the KAATSU workouts being beneficial for the muscle rehabilitation in composition and structure. Therefore, we would recommend the strength training with the local muscle ischemia being run once a week at most.

Conclusion. The study data and analysis showed significant benefits of the KAATSU-formatted hypoxic strength training for the anterior thigh muscle maximal isometric strength in the elite footballers, although the maximal strength growth was tested to stall in the training period followed by a significant skeletal muscles maximal strength growth three weeks upon completion of the KAATSU training. It should be mentioned that the energy resource was tested to restore and grow faster versus the startup level in the KAATSU training model than the skeletal muscles strength endurance.

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