Comparison of Six-Week Velocity-Based Training versus Percentage-Based Training Programs on Lower-Body Strength and the Sticking Region in Squat Exercises
(Changda Lu, Kaiyu Zhang, Bingyu Pan, Yanfei Shen)

This study compared the effects of velocity-based training (VBT) and percentage-based training (PBT) on lower-body strength and the sticking region in squat exercises among resistance-trained males over a six-week intervention. Twenty resistance-trained males were randomized to train in a 10% velocity loss threshold VBT group (n = 10, age = 21.96 ± 2.27 years, body height = 1.79 ± 0.04 m, body mass = 70.98 ± 6.16 kg) or a traditional PBT group (n = 10, age = 22.12 ± 2.38 years, body height = 1.78 ± 0.02 m, body mass = 74.14 ± 4.87 kg), each training twice weekly for six weeks. Changes in the squat one-repetition maximum (1RM), relative strength, the countermovement jump (CMJ), the standing long jump (SLJ), duration of the sticking region, and average velocity in the sticking region were measured using pre- and post-tests. Results indicated significant improvements in the squat 1RM, relative strength, and the CMJ for both groups, with no significant changes in sticking region velocity (p > 0.05). Except for squat 1RM improvements (p < 0.01), no other significant differences were noted between groups post-intervention (p > 0.05). In conclusion, both interventions significantly enhanced lower-body strength, with the VBT regimen showing greater effectiveness. Neither approach significantly altered the duration or velocity of the sticking region, though the PBT regimen yielded more favorable improvements in sticking region performance. These findings suggest that differences in muscle adaptation and strength qualities between regimens might explain the varied impacts on the sticking region. Future research could explore these aspects to further refine training strategies for improving sticking region performance across various movement phases