Abstract (300 words maximum)
Each high-intensity functional training (HIFT) workout may vary its structural design, incorporate different exercises, and prescribe different intensities and volumes. This creates infinite possible combinations, and with so many dynamic factors, it is unclear how each change alters how one completes a workout. The purpose of this study was to examine the effect of altering volume only on HIFT pacing. Ten men and nine women (27.0 ± 7.6 yrs, 173 ± 8 cm, 79.3 ± 11.0 kg) with ≥6 months of HIFT experience completed two experimental workouts that differed in volume. Participants completed five rounds of power cleans (men: 52.2 kg; women: 34.0 kg), toes-to-bar, and wall balls (men: 9.1 kg medicine ball to a 3.1-m target; women: 6.4 kg medicine ball to a 2.7-m target) at either a lower (LV: 5, 10, and 15 repetitions) or higher-volume (HV: 10, 15, and 20 repetitions) prescription. Workouts were recorded to quantify average repetition completion rate, number and duration of breaks, and average transition times. The standard deviation across rounds was quantified and divided by the average to calculate a coefficient of variation (CV, %). Wilcoxon signed-rank tests revealed overall repetition rate was faster in LV (15.7 ± 5.5 reps·min-1) compared to HV (11.8 ± 4 reps·min-1), as were the completion rates of each exercise (p < 0.001). Breaks were fewer (n = 0.6-1.8) and shorter during LV (9.1 – 17.1 seconds), and transitions were quicker (4.8 – 11.7 seconds). Consistency in power clean rates and breaks was better during LV (CV:15.8 – 42.8%, p < 0.05). Lower workout volume led to consistently faster repetition rates, shorter breaks, and quicker transitions. The data may help coaches and athletes better understand how altering a single workout variable (i.e., repetition volume) might affect effort, and thus, the training stimulus and remaining workouts in the training week.
Academic department under which the project should be listed
WCHHS - Exercise Science and Sport Management
Primary Investigator (PI) Name
Gerald Mangine
Additional Faculty
Kristyn Mcgeehan, Exercise Science and Sports Management, kmcgeeh2@students.kennesaw.edu
Effect of volume on pacing during high intensity functional training
Each high-intensity functional training (HIFT) workout may vary its structural design, incorporate different exercises, and prescribe different intensities and volumes. This creates infinite possible combinations, and with so many dynamic factors, it is unclear how each change alters how one completes a workout. The purpose of this study was to examine the effect of altering volume only on HIFT pacing. Ten men and nine women (27.0 ± 7.6 yrs, 173 ± 8 cm, 79.3 ± 11.0 kg) with ≥6 months of HIFT experience completed two experimental workouts that differed in volume. Participants completed five rounds of power cleans (men: 52.2 kg; women: 34.0 kg), toes-to-bar, and wall balls (men: 9.1 kg medicine ball to a 3.1-m target; women: 6.4 kg medicine ball to a 2.7-m target) at either a lower (LV: 5, 10, and 15 repetitions) or higher-volume (HV: 10, 15, and 20 repetitions) prescription. Workouts were recorded to quantify average repetition completion rate, number and duration of breaks, and average transition times. The standard deviation across rounds was quantified and divided by the average to calculate a coefficient of variation (CV, %). Wilcoxon signed-rank tests revealed overall repetition rate was faster in LV (15.7 ± 5.5 reps·min-1) compared to HV (11.8 ± 4 reps·min-1), as were the completion rates of each exercise (p < 0.001). Breaks were fewer (n = 0.6-1.8) and shorter during LV (9.1 – 17.1 seconds), and transitions were quicker (4.8 – 11.7 seconds). Consistency in power clean rates and breaks was better during LV (CV:15.8 – 42.8%, p < 0.05). Lower workout volume led to consistently faster repetition rates, shorter breaks, and quicker transitions. The data may help coaches and athletes better understand how altering a single workout variable (i.e., repetition volume) might affect effort, and thus, the training stimulus and remaining workouts in the training week.