HUMAN MOVEMENT (ISSN 1899-1955)

2021; 22(4): 28–35

COMPARISON BETWEEN TRADITIONAL RESISTANCE EXERCISE

AND VARIABLE RESISTANCE WITH ELASTIC BANDS IN ACUTE
VERTICAL JUMP PERFORMANCE
© University School of Physical Education in Wroclaw
original paper
doi: https://doi.org/10.5114/hm.2021.103287

DOUGLAS POPP MARIN1,2, TODD ANTHONY ASTORINO3,

ALLAN IGOR SILVA SERAFIM2, CHRISTIANO BERTOLDO URTADO4,
JONATO PRESTES5, LUIS FELIPE TUBAGI POLITO6, ROSEMARI OTTON1
1
Interdisciplinary Post-Graduate Program in Health Science, CBS, Cruzeiro do Sul University, São Paulo, Brazil
2
Graduation Program in Physical Education, Methodist University of São Paulo, São Bernardo do Campo, Brazil
3
Department of Kinesiology, California State University San Marcos, San Marcos, USA
4
Graduation Program on Physical Education, Federal University of Maranhão, Sao Luis, Brazil
5
Graduation Program on Physical Education, Catholic University of Brasilia, Brasilia, Brazil
6
Instituto Israelita de Ensino e Pesquisa do Hospital Albert Einstein, São Paulo, Brazil

Abstract
Purpose. Resistance exercise (RE) with variable resistance (VR) may be an interesting strategy to increase strength and
power in several sports activities. The present study aimed to compare the effect of RE vs. VR exercise in the back squat on
subsequent jump performance at different time points.
Methods. Nine male elite handball athletes (age: 21.4 ± 2.1 years; body fat percentage: 10.5 ± 4.2%) undergoing in-season
training participated in the study. They randomly completed 3 sets of 5 back squat repetitions at 85% of predicted one-repetition
maximum (1RM) with 3-minute rests between sets. They performed RE back squat alone or VR back squat by combining
55% of 1RM using standard weight plates and 29.7 ± 2.0% of the athlete’s 1RM in fully erect position (starting position)
with elastic band resistance. Countermovement jump (CMJ) test was applied at baseline, immediately after the conditioning
activity (within 15 seconds), and every 2 minutes after the protocols (2, 4, 6, and 8 minutes).
Results. There was a very large (5.8%, p = 0.02, ES = 1.53) increase in CMJ performance 2 minutes after VR back squat,
while no significant changes were observed after the completion of RE back squat. Moreover, there was a large (p = 0.04,
ES = 1.27) increase in peak power after VR exercise.
Conclusions. CMJ performance and peak power output can be potentiated after 2 minutes of recovery following the
completion of back squat exercise combining RE plus elastic bands, reinforcing the practical applicability of VR exercise.
Key words: jump performance, power output, sports performance, post-activation potentiation, resistance training

Introduction es in power by targeting mainly the force component

of the power equation (power = force × velocity) [1, 2].
Performance and success in many sports rely on the On the other hand, unloaded activities such as un-
ability to generate adequate strength, power, and speed loaded vertical jump or ballistic exercises performed
in movements requiring jumping, throwing, and with lighter loads are commonly used to achieve higher
change of direction [1–3]. Therefore, new strategies to movement velocities or accelerations, and rate of force
increase muscle power development and resultant ath- development to maximize power production [2]. Thus,
letic performance have been identified not only by ath- the application of training methods combining both
letes and coaches, but also by the scientific community. higher and lower loads in one training session may
Research has shown that traditional resistance save time and additionally produce superior improve-
training performed with heavy loads promotes increas- ments in power production [4, 5]. This coupling is

Correspondence address: Douglas Popp Marin, Cruzeiro do Sul University, Rua Regente Feijó, 1295, 03342-000,
São Paulo – SP, Brazil, e-mail: [email protected]

Received: November 1, 2019

Accepted for publication: May 17, 2020

Citation: Marin DP, Astorino TA, Serafim AIS, Urtado CB, Prestes J, Polito LFT, Otton R. Comparison between traditional
resistance exercise and variable resistance with elastic bands in acute vertical jump performance. Hum Mov. 2021;22(4):28–35;
doi: https://doi.org/10.5114/hm.2021.103287.
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D. Marin et al., Variable resistance and jump performance

referred to as complex training, which consists of al- squat, deadlift, and bench press [19]. This approach is
ternating biomechanically similar heavy resistance ex- characterized by an exponential increase in tension
ercise (RE) with plyometric or power exercises in the applied throughout the range of motion regardless of
same workout [6]. joint angle [9]. Previous data show that as elastic bands
The neurophysiological mechanisms that support are stretched, greater resistance is applied on a muscle
the application of complex training have been attrib- complex [9, 20]. This differs from traditional RE, in
uted to post-activation potentiation (PAP). Significant which the load remains relatively constant through-
improvements in sprinting [7] and vertical jump per- out the range of motion in function of change in veloc-
formance [4, 8–10] have been reported after the com- ity [20, 21]. In addition, studies comparing VR with
pletion of a conditioning activity [8, 11]. The aim of RE have shown significantly higher muscle activity,
complex training is to utilize the PAP effect to improve movement velocity, and external power in the concen-
subsequent power performance, and potentially induce tric phase of the back squat exercise when using VR
a greater chronic adaptive response [4–6]. [9, 21]. Previously, Seitz et al. [18] reported that hori-
Heavy back squat ( 85% of one-repetition maxi- zontal jump performance was potentiated after only
mum [1RM]) exercise is commonly investigated to in- 90 seconds of recovery following performance of back
duce the efficacy of PAP, and its use has been reported squat using free weights and elastic RE in rugby players.
to improve subsequent performance in trained indi- Therefore, the purpose of this study was to compare
viduals and athletes [8, 12]. Conversely, some studies the effect of RE vs. VR exercise in the back squat on
exhibited no difference in vertical jump performance subsequent jump performance at different time points
when preceded by back squats [13, 14]. in handball athletes. It was hypothesized that RE and
Different factors can influence the PAP response VR would enhance countermovement jump (CMJ)
after a conditioning activity. Seitz and Haff [12] re- performance compared with baseline, and VR would
ported that the magnitude of PAP is modulated by promote a PAP effect after a shorter period owing to
the inherent strength and training status of the indi- the greater velocity during the eccentric phase, which is
viduals, the type of conditioning activity, the rest pe- similar to the plyometric actions. These findings apply
riod between the conditioning activity and subsequent to the optimization of various training programs to
performance, and the number of sets and load ex- augment muscle force and power in athletes.
pressed as percent of 1RM of the conditioning activity.
Therefore, the type of conditioning activity and the Material and methods
time course of the PAP response must be considered
for programming complex training sessions. Design
Previous research documented a time course of PAP
effect > 5 minutes after the use of heavy RE as a con- This study used a randomized crossover design.
ditioning activity [12, 15]. In a meta-analysis, Gouvêa Initially, the athletes visited the laboratory to become
et al. [16] suggested that a rest interval of 8–12 min- familiar with the experimental procedures, and their
utes after a conditioning activity had a beneficial im- 1RM in the back squat was determined. Subsequently,
pact on jump height, whereas a rest interval of 0–3 2 experimental sessions and a control trial were con-
minutes induced a detrimental effect on jump perfor- ducted. The sessions were completed 7 days apart and
mance. This acute enhancement of performance is held at the same time of day (between 09:00 am. and
dependent on the balance between fatigue and poten- 11:00 a.m.). The participants were informed only at
tiation [11]. Therefore, longer recovery intervals are the start of each visit on the condition they would be
required to reduce fatigue onset, and allow PAP to exert exposed to. They reported to the laboratory on the
potential ergogenic effects on the subsequent exercise morning of testing after having refrained from alco-
bout. However, in the strength and conditioning set- hol, caffeine, and exercise the day before.
ting, a prolonged recovery duration required to elicit
an effect of PAP on vertical jump performance may Subjects
be impractical for athletes and coaches to implement.
Variable resistance (VR) training has emerged as Nine male elite handball athletes who were under-
another approach to elicit PAP in a shorter recovery going in-season training participated in the study
interval compared with RE [17, 18]. One form of VR (Table 1). They were informed about the experimental
combines the use of elastic resistance in conjunction procedures and possible discomforts associated with
with free weight during various REs, including the back the study. The participants had been engaged in a regu-

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Table 1. Mean ± SD demographic values for athletes To predict back squat 1RM, the following equation
(n = 9) was used, which has been shown to be highly corre-
Characteristics Mean ± SD lated (r = 0.97) with tested 1RM [23]:

Age (years) 21.4 ± 2.1 1RM = [(1 + 0.0333 × repetitions) × repetitions +

Body mass (kg) 90.3 ± 10.0 weight]
Height (cm) 187.5 ± 5.0
Body fat (%) 10.5 ± 4.2
Band tension measurement
Experience (years) 9.7 ± 1.8
Weekly training volume (hours) 15
Elastic bands (Body Band LLC, USA) were attached
Relative 1RM back squat (kg/kg) 1.8 ± 0.2
to the bottom of the squat rack with clips and around
1RM – one-repetition maximum both sides of the Olympic bar (Cybex, Medway, USA).
The resistance provided by the elastic band was
lar training program consisting of maximal strength measured by using a load cell (SV 100, Miotec, Porto
and power training for at least 2 years and were able Alegre, Brazil) to equalize the total load applied by
to squat a minimum of 1.5 × their body mass. each athlete.

Prediction of 1RM in the parallel back squat CMJ test

and body composition
CMJ performance was assessed by using a contact
During the first visit, body mass and height were time mat (Jump Test 2.0, Hidrofit Ltda, Belo Horizonte,
determined by using a wall-mounted stadiometer Brazil), consisting of a mat connected to a digital timer
(Sanny, Brazil), and body composition was established (10 ms). This system has been demonstrated to be re-
with a 7-site skinfold technique (Sanny, Brazil) [22]. liable for the measurement of flight time [26]. Jump
The athletes completed a standardized 5-minute height was determined with the following equation:
warm-up comprising light-intensity cycling and 3 sets
of static stretching (20 seconds) of muscle groups asso- jump height = [9.81 × (flight time)2]/8
ciated with the back squat and CMJ. Then, they per-
formed a warm-up consisting of 20 repetitions of the The equation by Sayers et al. [27] was used to con-
back squat with a 20-kg unloaded bar, 10 repetitions vert jump height into peak power. Peak power dis-
at 50%, and 6 repetitions at 90% of estimated 10RM played a high test-retest reliability with an interclass
(athlete’s prediction), with a 2-minute rest period be- correlation coefficient (ICC) value of 0.98.
tween each load. The CMJ assessment started with athletes in the
After a 3-minute rest, the participants performed upright position; they were instructed to flex their
the maximum number of repetitions possible with an knees approximately 90° as quickly as possible and
estimated weight based on the athlete’s experience then jump as high as possible in the ensuing concen-
during a single set of back squat to predict 1RM [23]. tric phase. A minimum of 10-second recovery was al-
Estimated 1RM comprised the assessment of 5 to less lowed between jump trials, and each athlete performed
than 10 maximum repetitions until concentric failure, 3 maximal CMJs. The subjects were instructed to
following recommendations previously described [24]. maintain their hands on the hips to eliminate the ef-
The athletes were instructed to position the feet shoul- fect of arm swing. They were well familiarized with
der-width apart with a slight external foot rotation the testing procedures, and the best CMJ attempt was
(ca. 10°) and the barbell was placed above the poste- recorded for further analysis. CMJ jump height dis-
rior deltoids (high-bar back squat). The subjects were played acceptable test-retest reliability with an ICC
required to perform the back squat until the top of their value of 0.84.
thighs was parallel to the ground, which was visually
assessed by the first author, and received strong verbal Experimental sessions
encouragement to promote maximal effort. Moreover,
the athletes were instructed to perform the concentric Initially, the athletes performed a standardized
phase of each repetition as rapidly as possible, and to warm-up comprising 5 minutes of light-intensity cy-
control the eccentric phase until the knees were flexed cling and 3 sets of static stretching with an emphasis
to approximately 90° [25]. on muscle groups associated with back squat. Subse-

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CMJ – countermovement jump, RE – resistance exercise, VR – variable resistance

Figure 1. Schematic representation of the experimental protocol

quently, they were given 3 minutes of passive recovery mediately after exercise, 2 minutes, 4 minutes, 6 min-
and completed the baseline CMJ test. Immediately utes, 8 minutes) and condition (3 levels: VR, RE, con-
after (within 15 seconds) the conditioning activity trol). ICCs were used to determine the test-retest
(3 sets of 5 back squat repetitions) and every 2 min- reliability of CMJ jump height and peak power at
utes after the PAP protocol (2, 4, 6, and 8 minutes), baseline. CMJ tests were applied during each testing
the participants completed the CMJ test (Figure 1) as session. Effects size using Cohen’s d was calculated
previously described [28]. In order to account for the to consider the magnitude of difference in the PAP
possible fatiguing or potentiating effects from repeated effect between protocols. Differences were considered
maximal jumps performed after the conditioning ac- trivial at < 0.20, small at 0.20–0.50, medium at 0.50–
tivity, a control condition that included repeated per- 0.80, large at 0.80–1.30, or very large at > 1.30.
formance of CMJ tests without conditioning activity
was also completed. Ethical approval
In the VR and RE conditions, the athletes performed The research related to human use has complied
3 sets of 5 back squat repetitions at 85% of predicted with all the relevant national regulations and institu-
1RM, with 3 minutes of rest between sets. For VR, tional policies, has followed the tenets of the Declara-
the intensity was determined by combining 55% of tion of Helsinki, and has been approved by the Ethics
1RM using standard weight plates and 29.7 ± 2.0% Committee of the Methodist University of São Paulo.
of the athlete’s 1RM in fully erect position (starting
position) with elastic band resistance. Informed consent
We used the following equation to determine the Informed consent has been obtained from all indi-
potentiating effect of conditioning activity on subse- viduals included in this study.
quent CMJ performance:
Results
% PAP = [(CMJPAP – CMJBASELINE) / CMJPAP] × 100
CMJ performance
where CMJPAP represents the highest CMJ measured in
each time point after PAP protocol, and CMJ BASELINE Two-way repeated measures ANOVA revealed a sig-
is the baseline CMJ height. nificant main effect of time (F(5, 40) = 5.50, p = 0.001,
 p2 = 0.40), but no significant condition effect (p = 0.39)
Statistical analysis or time × condition interaction (p = 0.31). There was
a nonsignificant time effect for CMJ performance in
Statistical analyses were performed with the use the control condition (p = 0.80). Pairwise compari-
of the SPSS software (SPSS Inc., Chicago, USA) and sons indicated improvements of 5.8% in CMJ height
data are presented as mean ± SD. Significance was set (p = 0.02, ES = 1.53, ‘very large’) at 2 minutes of re-
at p < 0.05. Two-way repeated measures ANOVA served covery in the VR condition compared with pre-inter-
to compare the PAP effect across time (5 levels: im- vention. The change in CMJ performance was ‘very

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large’ at 4 minutes (p = 0.18, ES = 1.41) but did not tervention. No significant differences were observed
reach statistical significance. No significant differ- in CMJ peak power in the RE condition (Table 2).
ences were observed in CMJ performance in the RE
condition (Table 2). PAP response

CMJ peak power Two-way repeated measures ANOVA indicated

a significant main effect of time (F(4, 32) = 3.88, p =
Two-way repeated measures ANOVA indicated 0.01,  p2 = 0.33) and time × condition interaction
a significant main effect of time (F(5, 40) = 4.22, p = (F(8, 64) = 2.09, p = 0.05,  p2 = 0.21), but no signifi-
0.04,  p2 = 0.35), but no significant condition effect cant condition effect (p = 0.27). At 2 minutes of re-
(p = 0.18) or time × condition interaction (p = 0.47). covery, pairwise comparisons showed that the PAP
There was a nonsignificant time effect for CMJ per- effect was significantly larger (+4.9%, p = 0.02, ES =
formance in the control condition (p = 0.88). Pairwise 0.70, ‘medium’) in the VR as compared with the con-
comparisons revealed a significant increase in CMJ trol condition. No PAP effect was observed in response
peak power (p = 0.02, ES = 1.27, ‘large’) at 2 minutes to RE across time (Figure 2).
of recovery in the VR condition compared with pre-in-

Table 2. Countermovement jump performance and peak power across time points after the free weight, variable
resistance, and control conditions
Variable Condition Baseline Ca. 15 s 2 min 4 min 6 min 8 min
VR 41.4 ± 2.5 41.4 ± 3.1 43.8 ± 3.0* 43.8 ± 3.9 42.8 ± 4.3 41.6 ± 3.9
CMJ
RE 41.5 ± 4.2 39.7 ± 4.7 42.0 ± 3.6 41.8 ± 3.6 41.9 ± 4.5 40.7 ± 4.3
(cm)
Control 44.1 ± 3.6 45.2 ± 3.2 45.3 ± 3.3 44.7 ± 3.3 44.9 ± 2.5 45.0 ± 3.9
VR 6683.2 ± 451.3 6674.9 ± 409.9 6798.6 ± 419.7* 6793.6 ± 379.9 6748.3 ± 407.3 6669.4 ± 397.3
Peak power
RE 6691.5 ± 477.7 6587.7 ± 431.1 6704.8 ± 497.2 6693.3 ± 526.9 6706.6 ± 491.4 6633.8 ± 458.6
(W)
Control 6822.9 ± 414.8 6876.4 ± 451.6 6885.2 ± 431.4 6857.6 ± 453.4 6873.1 ± 451.9 6885.2 ± 406.5
CMJ – countermovement jump, VR – variable resistance, RE – resistance exercise
* significantly different from baseline value within condition (p < 0.05)

PAP – post-activation potentiation, VR – variable resistance, RE – resistance exercise

* significantly different from control condition at the same time point (p < 0.05)

Figure 2. Changes in PAP response during the recovery period after variable resistance, resistance exercise,
and control condition (expressed as mean ± SD)

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Discussion cient method to evoke PAP after only 30–120 seconds

in well-trained athletes. However, the optimal recovery
Strength and conditioning professionals seek effec- time should be determined individually since some
tive training strategies to optimize the chronic response athletes require more time to dissipate the effects of
to training and augment exercise performance in their fatigue.
athletes. Previous results show that, yet it is equivocal Several physiological mechanisms have been sug-
whether RE or VR exercise is superior to induce PAP gested to explain the enhanced performance after PAP,
and improve subsequent power production. The PAP including an increase in the phosphorylation of myosin
effects depend on the appropriate balance between light chain, increase in muscle stiffness, and neuro-
neuromuscular potentiation and fatigue, which em- muscular activation [14]. More specifically, the early
phasizes identification of the optimal balance of vol- PAP response observed after VR conditioning activity
ume, intensity, conditioning activity, and recovery time may be due to higher neural activity and greater total
to augment this intervention [14]. In the present study, work attained during the lift when compared with
we compared the effect of RE and VR as a conditioning traditional RE [9, 21].
activity on PAP and subsequent CMJ performance. Our results indicated a large (ES = 1.27) increase
Our results in elite handball athletes showed a very in peak power after VR exercise. Studies have high-
large (maximal increase in PAP of 5.8%, ES = 1.53) lighted the importance of peak power during CMJ for
increase in CMJ performance 2 minutes after VR back team sports such as handball which requires high
squat, while no significant changes were observed after levels of lower-body power output during sprints, jumps,
the completion of RE back squat. and changes in directions [30]. Therefore, PAP may
Examining PAP response in rugby athletes, Baker have the potential to enhance the power output of the
[29] showed that 2 heavy box squats combined with CMJ, resulting in a greater acute and chronic training
elastic bands increased peak power output by 6–7% stimulus [6, 11, 31]. The use of VR may enable both
during the jump squats after 90 seconds of recovery. high lifting velocities and force production, which may
Scott et al. [17] reported an acute increase in CMJ per- create a favourable stimulus for increasing power
formance at 30 seconds, but not 90 or 180 seconds, output for the next exercise in the complex training
after a single set of back squat (70% of 1RM) with session [29].
elastic band resistance (23% of 1RM). In another study The obtained outcomes partially refute our first
with rugby players, Seitz et al. [18] determined an hypothesis as there was a lack of PAP response after
increase in horizontal jump performance of 4–5.7% RE conditioning activity. In fact, a close examination
(ES: 0.58–0.81) after 90 seconds of recovery using of the literature reveals inconsistent findings regard-
back squat VR (85% of 1RM using 70% of free weight ing the PAP response on CMJ performance. For ex-
plus 15% of elastic band resistance). The authors ob- ample, Mola et al. [32] and Esformes et al. [33] reported
served that stronger athletes (back squat > 1.85 × no changes in CMJ height or peak power output after
body mass) presented a larger PAP response (6.5%) different back squat conditioning activities in soccer
compared with those who were less trained (3.2%). players. In contrast, Kilduff et al. [15] demonstrated
These data support our findings, which indicated simi- increases in CMJ height (+4.9%) and power output
lar magnitudes of increase in jump performance (5.8%, following a heavy back squat in professional rugby
ES = 1.53) in strong handball athletes (back squat = athletes.
1.8 × body mass). In fact, stronger athletes are more In the present study, the load equal to 85% of 1RM
able to exhibit PAP response after heavy conditioning and the number of sets were chosen on the basis of the
activities [14]. results of previous experimental [15, 34] and meta-
PAP can occur earlier if less fatigue is produced by analytic studies [14] in elite athletes. Nevertheless,
the preceding conditioning activity [14]. We observed we suggest that the effects of fatigue induced by RE
the mean peak PAP response on CMJ performance back squat are equalled those of PAP during the re-
occurred at approximately 2 minutes; however, 3 of covery period, and therefore may attenuate any en-
the 9 athletes expressed the peak 4 minutes after VR hancement of CMJ performance. It is possible that
back squat. Taking into account the current recom- VR may be less fatiguing than RE when the same in-
mendation of 8–12 minutes of recovery to optimize tensity is used [31]. Discrepancies in results across
PAP response on vertical jump following the comple- studies can be related to the differences in participants’
tion of traditional RE [16], our data corroborate previ- muscular strength, the duration of the recovery pe-
ous findings supporting the use of VR as a time-effi- riod between the conditioning exercise and the perfor-

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mance test, and the specific intensity of the condi- Conflict of interest
tioning exercise [14, 16]. The authors state no conflict of interest.
The low number of participants (n = 9) should be
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