The aim of the present study was to compare the effects of six weeks of velocity-based training (VBT) and traditional percentage-based strength training (TRD) on 20 m sprint performance, vertical jump, and aerobic capacity in elite young football players. The main research question was: Does VBT produce greater improvements than TRD in these performance markers? Researchers compared VBT with TRD to determine whether VBT leads to superior enhancements in sprint speed, jump performance, and aerobic capacity among elite young football players. Participants: Performed either VBT squat training, VBT squat plus bench press training, or TRD squat training. Completed VBT or TRD sessions three times per week for six weeks. Attended the laboratory for measurements and tests before and after the six-week training program.
All participants had been following the same training program for the previous two months: five weekly training sessions (each lasting 60-90 minutes) and one match, with intensity ranging from 50-90% of maximum heart rate calculated using the Karvonen method, monitored with Polar V800 devices. Participants were randomly assigned to three groups, with equal distribution across age categories: 1) Traditional Strength Training (TRD), 2) Velocity Based Squat Training (Sq\_V), and 3) Velocity Based Squat + Bench Press Training (SqBp\_V). Study protocols were performed on three consecutive days per week, immediately after regular soccer practice. In the TRD group, only the 1-RM was calculated in the first week, while in the SqBp\_V and Sq\_V groups, 1-RM values were calculated weekly, and the 6-week training program was updated weekly based on these 1-RM values. The last weight lifted was recorded as the 1-RM in kilograms. The number of sets and repetitions was matched between the TRD and Sq\_V groups. However, the SqBp\_V group performed the same program as Sq\_V plus bench press, using the same procedure. Therefore, total weekly volume (sets × repetitions × exercises) was matched between the VBT and TRD groups. Pre tests were conducted one week prior to the intervention, and post tests one week after completion (Figures 1 and 2). The 20 m Sprint, CMJ, and Yo-Yo IR2 were performed as both pre tests and post tests. All workouts and tests were familiarized two days before the pre test. The study was conducted on natural grass and in a fitness facility between 16:00-18:00 at 20-24°C and 60-70% humidity.
Study Type
INTERVENTIONAL
Allocation
RANDOMIZED
Purpose
OTHER
Masking
NONE
Enrollment
58
The squat and bench press strength program was implemented for six weeks, with three sessions per week, immediately after regular soccer practice. The one-repetition maximum (1-RM) for both squat and bench press was assessed weekly, and the training program was updated accordingly throughout the six-week intervention.
The squat strength program was implemented for six weeks, with three sessions per week, immediately after regular soccer practice. The one-repetition maximum (1-RM) for the squat was assessed weekly, and the training program was updated accordingly throughout the six-week intervention.
The squat strength program was implemented for six weeks, with three sessions per week, immediately after regular soccer practice. The one-repetition maximum (1-RM) for the squat was assessed only in the first week, and this value was used to prescribe training loads throughout the intervention.
Bursa Uludağ University, Faculty of Spor Sciences
Bursa, NİLÜFER, Turkey (Türkiye)
Countermovement jump (CMJ)
In the countermovement jump (CMJ) test, vertical jump height was measured using an Infinitek electronic vertical jump device (Infinitek Company, Istanbul, Turkey). Each participant performed two trials, separated by a 60-second passive rest interval. The better performance was recorded for analysis.
Time frame: From enrollment to the completion of the six-week exercise program, participants followed the prescribed training protocol.
20m Sprint
A wireless two-door Sinar photocell device (Sinar, Turkey) was used to measure 20-meter sprint performance. Each participant performed two 20-meter sprints, separated by a three-minute rest interval, and the better time was recorded. Participants were instructed to walk forward naturally with relaxed arms and an upright posture beginning three meters before the timing line. After the final step before the line, they accelerated maximally through the 20-meter distance.
Time frame: From enrollment to the completion of the six-week exercise program, participants followed the prescribed training protocol.
Aerobic capacity
Aerobic capacity was assessed using the Yo-Yo Intermittent Recovery Test Level 2 (Yo-Yo IR2). In this test, participants performed repeated 2 × 20-meter shuttle runs at progressively increasing speeds, moving back and forth between the starting, turning, and finishing lines. Between each shuttle run, a 10-second active recovery period was allowed, during which participants walked or jogged within a 5-meter recovery zone. Running speed was dictated by audio signals automatically controlled by a CD player. Cones were used to mark 2-meter-wide, 20-meter-long running lanes, with an additional cone placed 5 meters behind the starting line to indicate the recovery area.The test was terminated when the participant was unable to continue or failed to reach the finish line on two consecutive occasions. The total distance covered was recorded as the test result. Maximal oxygen uptake was estimated using the following equation: VO2max = distance (m) × 0.0136 + 45.3
Time frame: From enrollment to the completion of the six-week exercise program, participants followed the prescribed training protocol.
TRD One maximum repetition - Squat (TRD 1-RM Squat):
In the TRD group, the one-repetition maximum (1-RM) squat was determined using the traditional percentage-based method. Before the athletes began the test, the coach selected an appropriate starting weight for each participant. Athletes were advised to begin with lower loads to ensure proper anatomical positioning and technique before progressing to heavier weights.
Time frame: Before enrollment to exercise programme.
One maximum repetition - Squat VBT (1-RM Squat VBT)
In the VBT group, the one-repetition maximum (1-RM) squat was measured weekly using an Apple iPhone 7 Plus (iOS 12.4.1; Apple Inc., USA) with the My Lift application (My Jump Lab, Spain). Before beginning the exercise, participants received a verbal command to initiate the movement. The squat exercise was uploaded to the device and recorded. The range of motion during the squat was measured in meters. For standardization, participants were instructed to squat until reaching 90° of knee flexion and then immediately return to the starting position with full extension of the knee and hip joints.
Time frame: Before enrollment to exercise programme.
One maximum repetition - Bench Press VBT (1-RM Bench press VBT)
In the VBT group, the one-repetition maximum (1-RM) bench press was measured weekly using an Apple iPhone 7 Plus (iOS 12.4.1; Apple Inc., USA) with the My Lift application (My Jump Lab, Spain). Before beginning the exercise, participants received a verbal command to initiate the movement. The bench press exercise was uploaded to the device and recorded. The range of motion during the bench press was measured in meters. For standardization, participants were instructed to lower the bar to the chest and then immediately return to the starting position with full elbow extension. Prior to initiating the speed-based strength training measurement, the distance from the center of the bar to the participant's chest was measured and entered into the My Lift application as required.
Time frame: Before enrollment to exercise programme.
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