No Difference in Recovery Times for Explosive Versus Heavy Squats

Some popular training programs use high-rep, low-weight (e.g., 40 percent of maximum) exercises performed explosively, while more traditional programs use heavier weights (e.g., 80 percent of maximum) and fewer reps. A study led by Eric Conchola and Brennan Thompson from Oklahoma State University found no difference in strength recovery between high-volume, explosive squats (five reps x 16 sets, 40 percent of maximum) versus high-intensity, slow-velocity squads (five reps x eight sets, 80 percent of maximum). There was a trend toward slower recovery in maximum power following the high-volume, explosive squats. (Journal Strength Conditioning Research, 29: 1285-1294, 2015)

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