Velocity-Based vs Percentage-Based Strength Training in Young Football Players

All participants had been following the same training program for the previous twomonths: five weekly training sessions (each lasting 60‐90 minutes) and one match, withintensity ranging from 50‐90% of maximum heart rate calculated using the Karvonen method,monitored with Polar V800 devices. Participants were randomly assigned to three groups,with equal distribution across age categories: 1) Traditional Strength Training (TRD), 2)Velocity Based Squat Training (Sq_V), and 3) Velocity Based Squat + Bench Press Training(SqBp_V). Study protocols were performed on three consecutive days per week, immediatelyafter regular soccer practice. In the TRD group, only the 1‐RM was calculated in thefirst week, while in the SqBp_V and Sq_V groups, 1‐RM values were calculated weekly, andthe 6‐week training program was updated weekly based on these 1‐RM values. The lastweight lifted was recorded as the 1‐RM in kilograms. The number of sets and repetitionswas matched between the TRD and Sq_V groups. However, the SqBp_V group performed the sameprogram as Sq_V plus bench press, using the same procedure. Therefore, total weeklyvolume (sets × repetitions × exercises) was matched between the VBT and TRD groups. Pretests were conducted one week prior to the intervention, and post tests one week aftercompletion (Figures 1 and 2). The 20 m Sprint, CMJ, and Yo‐Yo IR2 were performed as bothpre tests and post tests. All workouts and tests were familiarized two days before thepre test. The study was conducted on natural grass and in a fitness facility between16:00‐18:00 at 20‐24°C and 60‐70% humidity.