Increase Power Output by Alternating Heavy and Light Resistances

Increase Power Output by Alternating Heavy and Light Resistances

Researchers at Edith Cowan University in Western Australia have determined that alternating light and heavy resistances while training the upper body can significantly increase power output. Sixteen rugby league players, who were experienced in power training and who performed complex training on a regular basis, served as subjects. The subjects were divided into two groups and were pre- and post- tested on an explosive bench press test using a Smith machine. Pre-testing of the two groups showed no difference in power output. The experimental group used an explosive six repetitions at a 65% of a 1-repetition max while also using heavier resistances. The control group only used the heavier resistances. At post-testing there was a 4.5% increase in power output for the experimental group, which was significantly different from the control group.

Using medicine balls or other various forms of explosive push-ups concurrently with bench pressing could elicit a similar response if increasing upper body power is a desirable.

Baker D. (2003). Acute Effect of Alternating Heavy and Light Resistances on Power Output During Upper-Body Complex Power Training. Journal of Strength and Conditioning Research, 17(3):493 – 497.