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	The Effect of Quarter Squat Plyometrics on the Potentiation of an Anaerobic Cycling Sprint

Authors: Blake Carney1, Louise A. Kelly1, Hugh Lamont1*

Affiliations: 1Department of Exercise Science, California Lutheran University, Thousand Oaks, California, 93065, US.

*Author for correspondence and guarantor
Dr. Hugh Lamont, PhD, Assistant Professor, California Lutheran University, #3400, 60 W. Olsen Road, Thousand Oaks, California 91360 US
Tel:  001 805-493-3407
Fax: 001 805-493-3860
E-mail: hlamont@callutheran.edu

Running Header: Post-activation potentiation, Wingate cycle test, Cycling 
Key words- conditioning activity, Wingate, power, complex training, phosphorylation, Mid-thigh pulls
Conflicts of interest:  None
Word Count: 2678
Author Contributions: Drs. Kelly and  Lamont had full access to all of the data in the study and take responsibility for the integrity of the data and the accuracy of the data analyses.
Study concept and design:  Carney; Drs. Lamont
Acquisition of data: Carney
Analysis and interpretation of data: Carney, Drs Kelly and Lamont
Drafting of the manuscript: All authors contributed to the drafting of the manuscript 
Critical revision of the manuscript for important intellectual content: Carney, Drs. Kelly and Lamont
Statistical analysis: Carney
Obtaining funding: N/A
Administrative, technical, or material support: Carney
Study supervision: Drs. Kelly and Lamont
Support: None reported.

Ethics:  The Institutional Review Board of the California Lutheran University approved this study, and all procedures were performed in accordance with standards outlined in the Helsinki Declaration.

Financial Disclosers: None reported.
Data Sharing: There is no additional data available

What is known about this topic
Anaerobic cycling is becoming more competitive and popular (BMX Supercross), races are won by the smallest of margins, and the acute power improvements induced by PAP may play an essential role in success. PAP has been studied in many different performance settings, including several power-based sports, but only a few contributed to cycling, including the complex training application of PAP. The importance of a few inches due to the elicited PAP response during training may improve muscle synchronization and coordination during competition


What this study adds
Current research involving PAP and anaerobic cycling are difficult to apply to training and competitions. There is little research investigating the comparison of a known conditioning activity that will elicit PAP and a very applicable plyometric based conditioning activity, in regards to anaerobic cycling.



ABSTRACT

Background. Post-activation potentiation (PAP) is becoming very popular as an application for power-based sports training and competition. A Wingate cycle test is widely used to measure work done and power during short, high-intensity bouts. Purpose. The purpose of this study was to compare the differences between the effect of two conditioning activities (plyometrics vs. mid-thigh pulls) on a 15s Wingate test. Methods. 11 male subjects (Mean Age(yrs)= 22.3 � 4.6, Mean Control PP (W) = 1262.4 � 210.1) were investigated in this study, each performed 3, 15 second maximal bouts of exercise on the cycle ergometer, with a relative resistive load of 0.08 kg/kgBW. The order of conditions was randomized, and warm-up was mandatory. One max bout was a control, and the others tested the potentiation following the two separate conditioning activities, plyometrics (condition 1) and mid-thigh pulls (condition 2). ANOVA was used to compare the data, and significance was set at p < 0.05. Results. Both conditioning activities showed significant improvement to the control in MP (p < 0.05), and also a significant improvement in Relative PP from the control (p< 0.05). There were no significant differences between the 2 PAP protocols. Conclusion. The PAP protocols improved power measured by Wingate, and there with no significant difference between the 2 protocols, plyometrics and mid-thigh pulls elicit similar responses when given the appropriate rest intervals. The application of both protocols enable specific complex training for high level BMX athletes. 




INTRODUCTION
The goal of training athletes is to improve their performance. This improvement, among sprinters and anaerobic power athletes, should involve training for power. Power is the product of force and velocity (May et al., 2010). Increasing research and interest into the acute enhancement of power through post-activation potentiation (PAP) is gaining popularity in sports science. 

Segments of post-activation potentiation are well understood. It has been correlated in several studies that there is a direct relationship between the strength of the muscles potentiated and the acute increase in power (Chiu et al., 2012; Robbins et al., 2005; Xenofondos et al., 2010). Elite level athletes are best benefited from this acute increase in power because of their specific muscle strength. Other studies have shown no significant difference with different levels of strength on the subject�s potentiation (Chaouachi et al., 2011). In this case, the protocol used may be insufficient to induce PAP, or fatigue may be present during the post measurement. One controversial component of PAP is the rest interval after the conditioning activity, which is crucial in the elicitation of the acute increase in power. The main variable that depresses the athlete�s initial performance is fatigue. The recovery period is vital to PAP because of the relationship between fatigue and PAP. Fatigue is highest when PAP is highest; the object of the recovery period is to have a higher level of PAP than fatigue, creating an acute increase in performance in power (Gilbert et al., 2007; Rassier et al., 2000; Sale, 2004). The variability of the rest interval is dependent on the level of fatigue induced by the intensity, volume of the conditioning activity, and the individual (Gilbert et al., 2007; Parry et al., 2008; Sale, 2004; Smith et al., 2001). All these factors are highly unique and independent for each subject, creating a high level of specificity for each athlete trying to induce PAP.
PAP can be used in training, and is becoming more popular among competitive athletes in power-based sports, such as sprinting (track and field) and BMX racing. Complex training is a common method for applying PAP practically. Complex training involves resistance training with a similar ballistic/plyometric exercise (May et al., 2010; Robbins et al., 2005; Xenofondos et al., 2010). Becoming more popular, this training methodology is seen as an effective program for power development in high-level athletes. BMX is a sport that requires the generation of high levels of power output of the lower extremity (Chiementin et al., 218). Bicycle sprints are a common training tool for high-level BMX athletes, and the practical application of complex pairing would maximize training for peak performance. A practical PAP conditioning activity may be useful before competitive bouts as well. The purpose of this study is to prove the application of a plyometric training stimulus, causing PAP of the lower extremities, resulting in an acute increase in power during a 15 second long anaerobic bicycle sprint. A plyometric conditioning phase has a higher practical value and application than a mid thigh pull exercise, these plyometrics are hypothesized to elicit a change that would result in increase power measured on the cycle ergometer, similar to the response of a mid-thigh pull condition activity.








METHODS
Subjects
11 male subjects (mean age (yrs) = 22.3 � 4.6, mean ht (m) = 1.8 � 0.07, mean wt (kg) = 84.6 � 13.1) were recruited through word of mouth at the local and various other BMX tracks. All subjects must have had competitive BMX racing experience for at least 6 years at the expert or pro level, and be within their class� top 20 ranking of the national point system. Each subject must have had a minimum of a year experience weight lifting, specifically for BMX. All subjects were injury free for the past 12 months. The subjects performed 3 conditions: control, condition 1 (plyometric, or plyo protocol), and condition 2 (mid thigh pull, or MTP protocol). All participants signed an informed consent form prior to testing. California Lutheran University�s Institutional Review Board approved the study.

Procedures
On completion of the informed consent, anthropometric measures, and equipment orientation, the subjects began the study. The subjects each time used their own warm up, five to ten minutes long. After the warm up, subjects were instructed to acclimate to the Monark (828 E) cycle ergometer at a very light pace, until they felt comfortable (mean time= 2 minutes). Each subject was instructed to get up to maximum speed, once they were at max, the lab technician would administer the resistance by dropping the weight. The resistance used was 0.080 kg/kgBW, making the resistance relative to the subject. The anaerobic cycle test lasted 15 seconds total and was filmed by a Flip video camera (Version 1.1) to play back and assess the amount of revolutions per second with more accuracy. Revolutions of the pedals were counted and summed every three seconds. Mean power (MP), peak power (PP), time to peak power (TPP), and fatigue index (FI) were assessed by the anaerobic cycling test. After 20-30 minutes rest, the subject performed 3 sets of 1 mid thigh pull at 1.5 times the subject�s body weight (BW) to acclimatize to the protocol�s specifications and measurements. The mid thigh pulls required a starting knee-joint angle of 125-135 degrees and finishing with knee-joint full extension. This concluded the first session, each session being at least one day apart for appropriate rest. The second session consisted of one of the two experimental conditions, followed by a third session, which administered the remaining condition. The order of conditions was chosen at random. 

The session containing condition one involved the same warm up as the subject had done for baseline/control testing. The subject then performed quarter-squat plyometrics with a vest containing 10% of the subject�s body weight. Each subject performed 5 sets of 3 maximal explosive bouts of exercise. The subject rested 1.5 minutes between each set and after completion of conditioning phase, all subjects rested for 2 minutes after final bout before completing the 15-second anaerobic cycling test. 

The session containing condition two involved the same warm up as the subject had done for baseline/control testing. The subject then performed 5 sets of 3 repetitions of 1.5 times BW  in mid thigh pulls, with 2 minutes rest between sets. Each repetition is maximal in effort, performing the lift as explosively as possible without compromising form during the lift. The subject was then given 5 minutes of rest after completion of conditioning phase. Once the 5 minutes was completed, the subject would repeat the 15-second anaerobic cycling test. The protocols are also explained via Table 1 below.

ControlCondition 1Condition 25 minute warm up5 minutes warm up5 minute warm up�!�!�!�!5 sets of 3 half-squat plyo jumps w/ 10% BW (90s rest between sets)5 sets of 3 mid-thigh pulls of 1.5x B.W.�!�!�!�!2 minutes rest5 minutes rest�!�!�!15s Wingate Test15s Wingate Test15s Wingate Test

Statistical Analysis
Data was collected and analyzed through Microsoft Word (2011), Microsoft Excel (2011), and SPSS v.20.0 (SPSS Inc, Chicago, IL). Descriptive statistics of subject population were expressed via mean � SD. A repeated measures analysis of variance was run to compare within and between groups. If significance was found, paired sample t-tests were employed to further analyze the data. All analyses were conducted using SPSS version 20 for Mac (SPSS, Inc, Chicago, IL) with � set at the 0.05 level.



RESULTS
Subjects

Eleven male pre athletes were invited to take part in the study.  Basic characteristics and anthropometric measurements of participants can be seen in Table 1, below.

Place Table 1 Here 


There was a significant difference in anaerobic Wingate performance within conditions (F=4.37, p< 0.05). 

Place Figure 1 Here 

As shown in Figure 1, there was a significant difference in MP (Mean Power) between the Control (control Wingate) and the Condition 1 (plyo condition Wingate) (t=-2.28, p< 0.05). The effect size in MP between Control and Condition 1 was 2.31%. There was a significant difference in MP between Control and Condition 2, as shown in Figure 1 (t=-2.50, p< 0.05). The effect size in MP between Control and Condition 2 was 2.4%. 

Place Figure 2 Here


There was a significant difference in Relative PP between Control and Condition 2 (t=-2.25, p< 0.05) (Refer to Figure 2). The effect size in Relative PP between Control and Condition 2 was 6.2%. There was no significant difference in PP, MP, Relative PP, and FI between Condition 1 and Condition 2. There was also no significant difference in PP, Relative PP, and FI between Control and Condition 1. There was a trend for difference in PP between Control and Condition 2 (Figure 4), and there was a trend for difference in FI (Figure 3) between Control and Condition 2. 

Place Figure 3 Here


Place Figure 4 Here



DISCUSSION
The Condition 1 and Condition 2 performance showed significant increases in MP compared to the Control Wingate test, with different rest intervals following the conditioning activity. Condition 2 also had a significant increase in Relative PP compared to the Control. Data from Condition 1 and Condition 2 elicited no significant difference with any of the independent variables.  These findings were similar to other studies (Smith et al., 2001).  

Although several studies have investigated a high intensity conditioning exercise on sprint performance, little research has been done on a more practical conditioning exercise to elicit a similar PAP response (Chatzopoulos et al., 2007; Bomfin Lima et al., 2011; Matthews et al., 2010; Matthews et al., 2012; Rahimi, 2007; Smith et al., 2001).  The practical conditioning activity, Condition 1, showed significant difference in MP compared to the Control. This comparison explains that Condition 1 was successful in facilitating an acute improvement in power. This conditioning exercise would result in a farther distance traveled within the 15-second Wingate sprint in Condition 1 compared to the Control Wingate sprint. This has significant application in competition or training. This finding implicated that in highly trained athletes, a warm up suitable to obtain acute improvements in power can be found via plyometric exercise. 

Peak power, Relative PP, and FI were not significantly different as well between Condition 1 and the Control Wingate tests. PP did not result in a significant increase with Condition 1 due to multiple possibilities. The Wingate test has multiple contractions of the muscles in the lower legs, which is continuous for 15 seconds, which may dilute the acute increase in power across the whole sprint (Bomfin lima et al., 2011; Chatzopoulos et al., 2007; Parry et al., 2008; Smith et al., 2001). Another possible reason for no significance between these two tests may be from the cycling itself. Some studies, including Parry et al. (2008) and Bomfin Lima et al. (2011) suggest that cycling enables PAP following the first revolution of the pedal stroke. PAP may be a mechanism utilized by the body to equivocate the decrements of fatigue during physical activity (Aargaard et al., 2001; Hamada et al., 2000), which supports no significance found in Parry et al. (2008). 

Peak power and FI were not significantly different between the Control Wingate and the Condition 2 Wingate test. This can be explained by similar rationale as explained for the non-significance between Control and Condition 1 variables. Condition 2 did elicit a significant difference for Relative PP when compared to the data of the Control Wingate. This result indicates the Relative PP can be increasingly skewed following a conditioning exercise (Chui & Salem, 2012; Gilbert & Lees, 2005; Mitchel & Sale, 2011; Rassier et al., 2000; Stone et al., 2008). This signifies even greater sprint distance gains in the duration of a 15-second sprint for Condition 2, but Condition 2 is not as applicable to competition use as Condition 1. 

The significant difference in Relative PP between Control and Condition 2 may be a testing anomaly. As PP is compared between the Control and Condition 1 of this study, there was no significant difference, which may be due to a ceiling effect in coordination and sequencing of muscle power.  This could explain the non-significance found in PP and Relative PP between the Control group and the Condition 1 group. Chaouachi et al. (2011) found no significant difference between control vertical jumps and vertical jumps after a conditioning exercise of half-squats. This study explained that elite athletes could have a physiological maximum power ratio that is limiting the acute response elicited by PAP. Peak power would be the result in a higher numerical value of cadence in the Wingate test, the elite cyclists already have an optimal efficiency and synchronization of muscle motor units to create the greatest power output, the acute increase in power output may have altered this efficiency and synchronization, negating the potential power increase. The potentiation would results in greater rate of force development and power output of the muscles elicited, but if the muscles were potentiated unevenly by the conditioning activity, then there would be a decrement in synchronization and efficiency. 

The fatigue index (FI) was included data in this study to evaluate the relationship of the conditioning activity protocols with the given rest period. Investigating the FI, explains the fatigue of the subject (Kilduff et al., 2007; Parry et al., 2008). The FI was not significantly greater between both conditions and the Control. In the given amount of rest based on prior studies (Chatzopoulos et al., 2007;Chui & Salem, 2012; Gilbert & Lees, 2005), this experiment showed significant increases in acute power. The rest period derived from these studies were affirmed, but contradict others (Kilduff et al., 2007; Matthews et al., 2010), which had longer rest periods post conditioning exercise. Even though this study showed significance in favor of acute power increases from PAP, no reliable data suggests that PAP may have been optimal. The rest period after the conditioning exercise was short, but for a dynamic, high-power exercise, the optimal rest period is unknown and highly individual. Because the data suggests that the subjects were not significantly fatigued for the Wingate test after the conditioning exercise, the conditioning activity could have been increased in work performed (Hanson et al., 2007). This increase in work could potentiate a greater acute response, which could skew the results and the comparison between the two condition activities.

The experiment held accurate measurement of data that could only result in discrepancies via human error. To minimize this human error, the subject was videotaped when performing the Wingate tests and measurements of important joint angles established validity.  To account for more human error, more trials would produce an average of each of the conditions, leading to greater accuracy and greater validity. As this study did not see an increased FI, the potential for greater PAP would be further researched using a similar protocol. The employment of a power-meter, as opposed to revolutions per second, may add accuracy and validity, as well. The sample population may not have been used to the specific Monark stationary bikes used for the Wingate testing, leading to skewed power numbers. A longer period of acclimation to the testing equipment and protocols used would lead to more reliable data. With such individual effects of potentiation and rest periods, the continual assessment of the same subject, assessing varying rest periods would help elicit the optimal PAP for that subject. Other methods to improve on this study would include an increase in population sample size, an elite only sample population, and a greater period of time, enabling the possibility of a greater sample size. 

The practical application of creating a conditioning activity with plyos, demonstrates the possible utilization during competitions and training. Condition 1 and Condition 2 both increased MP compared to the Control Wingate test, which would acutely increase the distance traveled in the same sprint period, which is greatly beneficial to elite athletes, specifically anaerobic cyclists. With no significant difference between Condition 1 and Condition 2, the acute increases would be comparative, but Condition 1 would be accessed easier within a competitive bout. 


Acknowledgements	
We would like to thank all the participants for their help with this study.







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