Abstract

The aim of the study was to examine the effects of self-selection of resistance training frequency on musculatur strength. 61 members of an NCAA Division IAA football team participated in a 10-week winter conditioning program. Each subject was given the option of choosing from a 3-day (3d), 4-day (4d), 5-day (5d) or 6-day (6d) per week resistance training program. In addition to the strength training, subjects participated in a football conditioning program twice/wk. Testing was conducted before and after the 10-wk training program. Field tests common to football off-season conditioning programs were utilized to evaluate strength (1 RM squat and bench press), speed (40-y sprint), endurance (2-mile run), vertical jump and anthropometric measurements. Posttests revealed significant changes for the 3d group in decreased time for the 2-mile run (2mi), decreased sum skinfolds (SF) and an increased chest girth (CH). The 4d program revealed significant decreases in body weight, 2mi, SF, and increases in 1 RM squat, CH and thigh girths (TH). The 5d group significantly decreased 2mi, and SF and increased both 1 RM squat and bench press and CH and TH. The 6d group revealed significant decreases in 2min, and SF, and an increase in 1 RM squat. Of the total variables measured, 4d and 5d frequency groups revealed the greatest amount of improvement. In conclusion, when resistance training frequency is self-selected by athletes it appears that 4 or 5 days per week are the optimal choices for developing strength, endurance and muscle mass. Verf.-Ref.