Rest Interval Required for Power Training With Power Load in the Bench Press Throw Exercise

Abstract

Herna´ndez Davo´ , JL, Sabido-Solana, R, Sarabia-Marı´n, JM, Ferna´ndez Ferna´ndez, J, and Moya Ramo´ n, M. Rest interval required for power training with power load in the bench press throw exercise. J Strength Cond Res 30(5): 1265–1274, 2016— This study aimed to test the influence of various rest interval (RI) durations used between sets on power output performance and physiological and perceptual variables during a strength training session using 40% of the 1 repetition maximum (1RM) in the bench press throw exercise. Thirty-one college students (18 males and 13 females) took part in the study. The experimental protocol consists of 5 sets of 8 repetitions of the bench press throw exercise with a load representing 40% of 1RM. Subjects performed the experimental protocol on 3 different occasions, differing by the RI between sets (1, 2, or 3 minutes). During the sessions, power data (mean power and peak power), physiological (lactate concentration [La+]) and perceptual (rating of perceived exertion) variables were measured. In addition, delayed onset muscular soreness was reported 24 and 48 hours after the training session. One-way repeated-measures analysis of variance showed that 1-minute RI entailed higher power decreases and greater increases in values of physiological and perceptual variables compared with both 2- and 3-minute RIs. Nevertheless, no differences were found between 2- and 3-minute RIs. Therefore, this study showed that, when training with 40% of 1RM in the bench press throw exercise, a 2-minute RI between sets can be enough to avoid significant decreases in power output. Consequently, training sessions’ duration could be reduced without causing excessive fatigue, allowing additional time to focus on other conditioning priorities.