Background: Combining pool-based and resistance workouts, both in the pool and on dry land, is a valuable approach to enhancing swimming performance. However, few investigations have been conducted on this topic. Through a randomized controlled trial study, we investigated the effects of a 10-week concurrent resistance training program, which integrated resistance workouts both in the pool and on dry land on tethered force, lower limbs strength, anaerobic critical velocity, and swimming performance, in regional age-group breaststroke swimmers. Methods: Regional age-group swimmers (N = 24, males) were randomly divided into two groups. The experimental group (EG: 15.1 ± 0.5 years old) performed combined pool-based + resistance workouts, both in the pool and on dry land. The control group (CG: 15.1 ± 0.7 years old) performed their usual training regime, i.e., pool-based + resistance workouts on dry land only. The tethered swimming force, muscular strength, anaerobic critical velocity, and swimming performance and technique of the swimmers were evaluated before the training program began and after 10 weeks. Results: Improvements were observed in the EG vs. the CG in terms of the mean force (30.04%, p = 0.02; d = 0.75), one-repetition maximum back squat (20.57%, p = 0.01; d = 2.05), maximal force (19.23%, p = 0.03; d = 0.69), and anaerobic critical velocity (4.2%, p = 0.04; d = 0.61). The 50 and 200 m breaststroke performance times improved (4.3 and 5.4%, p = 0.01, d = 0.88–0.92, respectively) after 10 weeks. Conclusions: With the increasing demands of contemporary swimming competitions, which often include heats, semifinals, and finals, achieving optimal physical fitness to compete at an elite level, in every round, is vital for swimmers. The combination of resistance training workouts both in the pool and on dry land seems to enhance swimming performance in age-group swimmers, particularly in sprint to middle-distance breaststroke swimmers.

Background: Resistance training often increases muscle size, a phenomenon known as muscle hypertrophy. These morphological adaptations were typically documented to occur in a non-uniform pattern. Investigating the specific morphological adaptations to different training programs was of interest. Objectives: This study aimed to investigate two resistance training programs, a high-intensity program (HI) and a combined high-intensity with low-intensity blood flow restriction program (MIX), on morphological adaptations of vastus lateralis muscle in healthy young men. Methods: Eighteen active participants were recruited and randomly assigned to the HI (n = 10) or MIX (n = 8) groups, undergoing different 6-week resistance training programs. The training volume set was equated and progressively increased from three sets in weeks 1 and 2 to six sets, and eight sets in weeks 3-4 and 5-6, respectively. Three specific regions of vastus lateralis were assessed by magnetic resonance imaging (MRI) and ultrasound imaging (US) during pre-and post-intervention. Results: Statistical analysis revealed statistically significant increases in muscle area at the proximal (HI: ∆12%, MIX: ∆9.2%), middle (HI: ∆8.7%, MIX: ∆9.0%), and distal (HI: ∆14%, MIX: ∆13%) regions. Additionally, both HI and MIX groups showed statistically significant increases in the sum of muscle thickness post-intervention (HI: ∆12%, MIX: ∆19%) and in the sum of fascia thickness post-intervention (HI: ∆27%, MIX: ∆54%). Despite the MIX group training with higher volume load, no statistical differences were observed between groups for any week. Conclusion: These findings suggested that both HI and MIX programs effectively induced increases in muscle area and sums of muscle and fascia thickness in healthy young men, allowing practitioners to choose either program based on individual preferences and constraints.

Background and Study Aim. Obesity has become a global health concern and high-intensity interval training (HIIT) has emerged as an effective exercise modality for improving body composition, promoting weight loss, and increasing cardiovascular fitness. This study aimed to investigate the effects of progressive 3 by 3 cycling interval training on cardiovascular fitness and body composition in overweight individuals. Material and Methods. Fifteen overweight undergraduate students were recruited (age = 20.2 ± 0.7 years; body weight = 78.2 ± 16.2 kg; BMI = 27.2 ± 3.7 kg/m²; height = 168.9 ± 8.0 cm). The participants engaged in an 8-week progressive 3 by 3 cycling interval training program, consisting of 3 sessions per week. Body composition was measured using bioelectrical impedance analysis, blood lipid profiles were tested, and maximum oxygen consumption (VO₂max) was assessed at baseline and after the intervention. A one-way ANOVA was conducted to evaluate changes between pre- and post-intervention measurements. Results. The findings demonstrated that there were no significant changes in body composition parameters, including body weight, BMI, body fat percentage, fat mass, and visceral fat (all p > 0.05, all ES = Trivial). Similarly, blood lipid profile parameters were also not significantly changed between pre-intervention and post-intervention (all p > 0.05, all ES = Trivial). However, VO₂max significantly increased after 8 weeks of training (95% CI = 1.27–8.25 ml·kg⁻¹·min⁻¹, ES = Moderate, p = 0.011). Conclusions. The progressive 3 by 3 cycling interval training was effective in enhancing cardiovascular fitness in overweight individuals and may help reduce cardiovascular risk associated with low VO₂max.

Objectives. This study aimed to examine the effects of three high intensity interval training (HIIT) protocols on VO₂max and leg strength in recreational football athletes. Materials and methods. Thirty-one participants were recruited and randomly assigned to one of three HIIT protocols: HIIT20/20, HIIT40/10, or HIIT60/5. The training programs spanned 6 weeks with a frequency of 3 sessions per week on non-consecutive days. Baseline testing for VO₂max and leg strength was conducted using an incremental exercise test with blood gas analysis and an isokinetic machine, respectively, at 1 week before the intervention, and post-intervention testing occurred 1 week after the last training session. A two-way repeated measures ANOVA was employed to compare changes between groups and across time points. Results. The results demonstrated that there was a significant increase in VO₂max in both the HIIT40/10 (∆10.4 %, CI95% = 1.67–7.42 ml/kg/min, ES = Moderate) and HIIT60/5 (∆12 %, CI95% = 2.28–8.84, ES = Moderate) groups, while no considerable changes were observed in leg strength across any group (p > 0.05). Additionally, a Weak but substantial correlation between leg strength and VO₂max was found at both pre-intervention (r = 0.39) and post-intervention (r = 0.38) periods. Conclusions. In conclusion, if the training goal was to improve VO₂max through HIIT, both the HIIT40/10 and HIIT60/5 protocols were more effective than HIIT20/20.

Background and Study Aim. Effective program design is essential for maximizing adaptation by balancing strength gains, minimizing stress, and enhancing recovery. However, it remains unclear whether training at high intensity in every set is necessary for optimal strength gains. This study compares the effects of two distinct 6-week resistance training programs on maximum strength in novice lifters. Material and Methods. Twenty participants were recruited and randomly assigned to either the traditional strength program (TSP) or the combined strength program (CSP), both periodized to increase the number of sets every 2 weeks over a total of 6 weeks. A two-way ANOVA was used to analyze maximum isometric strength, maximum dynamic strength, and strength ratio differences between groups and over time. Results. The results showed significant increases in maximum isometric knee extension and elbow flexion strength for both the TSP (CI 95% = 55.87-99.92 N and CI 95% = 10.93-26.86 N, respectively) and the CSP (CI 95% = 43.32-111.42 N and CI 95% = 8.54-28.96 N, respectively). Similarly, maximum dynamic knee extension and elbow flexion strength also improved significantly in both programs (knee extension: TSP CI 95% = 8.16-17.24 kg and CSP CI 95% = 9.10-28.32 kg; elbow flexion: TSP CI 95% = 6.74-11.26 kg and CSP CI 95% = 3.05-10.70 kg). Additionally, strength ratios increased significantly in both the TSP (knee extension CI 95% = 0.87-1.36 N/kg and elbow flexion CI 95% = 0.15-0.42 N/kg) and the CSP (knee extension CI 95% = 0.68-1.59 N/kg and elbow flexion CI 95% = 0.14-0.39 N/kg) from baseline. Conclusions. Both training programs led to significant increases in maximum strength metrics. Novice practitioners did not need to train at high intensity in every set to achieve substantial strength gains. This was particularly evident during the early weeks of training, when recovery and adaptation are critical.

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