Effects of Exercise Sequence in Resistance-Training on Strength, Speed, and Agility in High School Football Players

International Journal of Exercise Science 6(2) : 126-133, 2013. Manipulating variables in a training program (e.g., sets, reps, lifts, sequence, etc.) is designed to maximize strength and power performance. Due to the complexity of designing resistance-training programs, changing one variable could potentially set an athletic team apart from others in performance. The purpose of this study was to investigate if exercise sequence could influence the development of strength, speed, and agility. This study compared two specific types of exercise sequences: traditional, which performs the prescribed exercises in a traditional or blocked manner (by completing every set of an exercise before moving to the next); and, circuit, which performs the prescribed exercises in a circuit or alternating manner (by completing the first set of each prescribed exercise, then going to the second set of each exercise). Thirty-nine adolescent athletes from two separate high school football teams completed identical six-week resistance-training programs with the only difference being the sequence of the exercises. Each group tested preand post-intervention on hang clean, bench, squat, 40-yard dash, and pro agility. A strength index was used to measure overall strength gained by dividing the sum of the three lifts by total body weight. The results demonstrated that the only significant difference between groups occurred with hang clean. Both circuit and traditional groups made significant but equal gains when compared independently preto post-intervention. These results suggest that if strength gains are desired, then either a circuit or traditional style of exercise sequence will produce equal results regardless of beginning level of strength.