Science
The research the BLOCKS assistant answers from: 1,118 studies and 81 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
118 entries in Strength & power
BShort-term plyometric training improves running economy in highly trained middle and long distance runnersSaunders 2006BThe effect of plyometric training on distance running performanceSpurrs 2003B+Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runnersRamírez-Campillo 2014A-The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners' Athletic Performance: A Systematic Review with Meta-analysisLlanos-Lagos 2024BConcurrent strength and endurance training effects on running economy in master endurance runnersPiacentini 2013BThe Effect of Strength Training on Performance Indicators in Distance RunnersBeattie 2017BMaximal strength training improves running economy in distance runnersStøren 2008BStrength training improves cycling efficiency in master endurance athletesLouis 2011BRelationships Between Sprint, Jumping and Strength Abilities, and 800 M Performance in Male Athletes of National and International LevelsBachero-Mena 2017BAging, muscle fiber type, and contractile function in sprint-trained athletesKorhonen 2006BTechnical Ability of Force Application as a Determinant Factor of Sprint PerformanceMorin 2011BFaster top running speeds are achieved with greater ground forces not more rapid leg movementsWeyand 2000B+Effect of Different Sprint Training Methods on Sprint Performance Over Various Distances: A Brief ReviewRumpf 2016BExplosive-Strength Training Improves 5-km Running Time by Improving Running Economy and Muscle PowerPaavolainen 1999A-Effect of Strength Training Programs in Middle- and Long-Distance Runners' Economy at Different Running Speeds: A Systematic Review with Meta-analysisLlanos-Lagos 2024BIn-Season Strength Maintenance Training Increases Well-Trained Cyclists' PerformanceRønnestad 2010A-Resisted Sled Sprint Training to Improve Sprint Performance: A Systematic ReviewPetrakos 2015A-Increases in Lower-Body Strength Transfer Positively to Sprint Performance: A Systematic Review with Meta-AnalysisSeitz 2014B+The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice LiteratureHaugen 2019BElite cyclists who stopped strength training for the first 8 weeks of the competition season, after 25 weeks of heavy lifting, lost squat-jump height, peak aerobic power (Wmax) and 30-s Wingate power relative to controls (ES 0.49–0.84)The gains of a whole preparation period decayed within two monthsRønnestad BR 2016AMeta-analysis of 17 controlled trials (262 cyclists, 60 women): heavy strength training (≥80% 1RM, 5–25 weeks, 1–3 sessions/week) improves cycling performance (ES 0.46), anaerobic power (ES 0.56) and cycling efficiency (ES 0.35) without changing VO₂max, power at VO₂max, maximal metabolic steady state or anaerobic capacityLlanos-Lagos C 2025BIn well-trained cyclists, effort-matched intervals with BFR gave similar performance gains at 42% lower powerBFR is a tool for substituting mechanical load, not for amplifying adaptationZambolin 2026BSpeed-endurance training improves performance in trained athletes across 20 s–60 min events, even with markedly reduced training volume and without a change in VO₂maxBangsbo 2025A-Low-volume sprint interval training improves aerobic capacity as much as moderate continuous endurance training, with far less exercise volumeGist 2014BSpeed-endurance training keeps oxidative capacity and improves 30 s–4 min performance in trained athletes, even when total training volume is reducedIaia & Bangsbo 2010B+HIIT and small-sided games improve fitness comparably in youth soccerSport-specific games are an effective conditioning alternative to running intervalsKunz 2019B+Repeated-sprint training yields small-to-large gains in field fitnessJump, sprint, repeated-sprint ability and intermittent running all improveTaylor 2015B+HIIT can be steered to a target adaptation by manipulating up to nine session variablesThe canonical framework for prescribing interval conditioning (Part I: cardiopulmonary emphasis)Buchheit & Laursen 2013B+Training individualised to each athlete's force–velocity imbalance improved jumping more consistently than a generic programJiménez-Reyes 2017A-In team-sport athletes, both complex (heavy and light sets alternated set-for-set) and contrast (all heavy first, then all light) training improved 1RM, jump, sprint and change of directionComplex training potentially slightly moreCormier 2020AThe load that maximises power is exercise-specific≤30% 1RM for jump squats, 30–70% 1RM for the squat, ≥70% 1RM for the power clean and hang power cleanSoriano 2015AA conditioning activity gives a small post-activation potentiation boost to jump, throw and upper-body ballistic performance and a moderate one to sprintingLarger in stronger, more experienced lifters and modulated by rest, sets, load and exercise typeSeitz & Haff 2016APlyometric training produces a real, moderate improvement in vertical jump height (~5–9%)Markovic 2007C+Early strength gains carry an important neural componentMore neural drive, motor-unit firing changes and a strong practice effect — before noticeable hypertrophyGabriel 2006B+Autoregulated load prescription (APRE, RPE, velocity) ranked above fixed percentage-based loading for maximal strength in a network meta-analysisAPRE ranked first for squat and benchHuang 2025A-Linear and undulating periodization showed no difference in upper- or lower-body strength gains across 17 head-to-head studiesChoose on preference and practicalityHarries 2015APeriodized resistance training produces greater maximal-strength gains than non-periodized training (ES 0.43, 18 studies)Williams 2017CMechanical signals are the prime candidate stimuli for resistance-exercise hypertrophyDamage is probably not essential, and the metabolite case rests on indirect evidenceWackerhage 2019BMuscle growth is non-uniform: 13 of 14 studies found some regions of a muscle grew more than others (quadriceps, triceps, biceps)Zabaleta-Korta 2020A-Training at longer muscle lengthsFull ROM or partials in the stretched (initial) part of the range — tends to give more hypertrophy than partials in the shortened range; the triceps was the exceptionKassiano 2023