The influence of different volumes of a sport specific warm-up on muscle strength endurance

Document Type


Journal/Book Title/Conference

National Strength and Conditioning Association 2010 National Conference


National Strength and Conditioning Association


Orlando, FL

Publication Date



Previous studies have reported traditional static stretching maneuvers to negatively influence muscle strength endurance, while sport-specific warm-ups have grown in popularity due to their potential to improve subsequent performance. However, it is possible that the volume of the warm-up may also influence muscle strength endurance (MSE).

PURPOSE: The purpose of this study was to examine the acute effects of different volumes of a sport specific warm-up on MSE performance.

METHODS: Twenty-six healthy, recreationally active males [(mean ± SD) age, 22.2 ± 1.3 years; height, 179.0 ± 7.0 cm; weight, 83.0 ± 10.3 kg] volunteered for this study. Of the 26 participants, 20 reported engaging in 2-5 h·wk−1 of aerobic exercise, 21 reported engaging in 2-8 h·wk−1 of resistance training exercise, and 17 reported engaging in 1-6 h·wk−1 of recreational sports. Each subject performed 3 randomly ordered conditions [control, sport-specific warm-up (WU1), and the sport specific warm-up with twice the volume (WU2)] following a 5 min light jog. During the control trial, each subject sat and rested for 12 minutes following the light jog. The sport specific warm-up included a dynamic warm-up routine gradually progressing in intensity. MSE was assed at 70% of each subject's one-repetition maximum (1-RM) on a leg press machine. During the MSE test, subjects performed as many repetitions as possible until failure following each condition. A one-way ANOVA [control vs. WU1 vs. WU2] was used to analyze MSE with an alpha level of 0.05 set for statistical significance.

RESULTS: There was a significant difference in MSE among conditions, where the WU2 (19.5 ± 5.6) condition resulted in significantly less repetitions (P = .009) when compared to both the CON (22.7 ± 6.0) and WU1 (22.3 ± 6.7) conditions.

CONCLUSION: The results of the present study suggest that an increase in the volume of a sport specific warm-up can decrease MSE in recreationally active males. In addition, there was no increase in MSE for the WU1 condition when compared to the CON condition.

PRACTICAL APPLICATION: These findings may be important for strength & conditioning professionals in determining the appropriate volume of a sport specific warm-up to effectively improve athletic performance.

This document is currently not available here.