Performance
B · Reasonable confidenceStrength and interval training on one day: does the order matter?
Subject: Order of same-day concurrent training influences some indices of power development, but not strength, lean mass, or aerobic fitness in healthy, moderately-active men after 9 weeks of training
What this means
After 9 weeks, leg press strength rose about 24 to 28 percent in all groups, with no clear difference. Doing strength training before interval training gave smaller gains in jump power.
Lee MJ-C, Ballantyne JK, Chagolla J, Hopkins WG, Fyfe JJ, Phillips SM, Bishop DJ, Bartlett JD · 2020 · PLoS ONE
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
After 9 weeks, all groups improved leg-press 1RM and lean mass similarly regardless of whether HIIT preceded or followed resistance training. However, performing HIIT after resistance training slightly attenuated jump displacement, force and power compared with resistance training alone.
Who this applies to
Healthy, moderately active young men.
What to keep in mind
The groups were small, with 9 or 10 men each. Only men took part, and the sessions were about 3 hours apart.
Practical conclusion for REZA
A small, practical programming tip: when HIIT and resistance training are done the same day, doing HIIT after strength work slightly hurts jump power — so strength first is preferred.
View method and source
Methodology
Randomized controlled trial (RCT)
Population
29 healthy, moderately active men (24.5 ± 4.7 y) randomised to RT (n=9), HIIT+RT (n=10) or RT+HIIT (n=10)
Intervention
Same-day concurrent training with HIIT before or after resistance training, vs resistance training only; 3 d/wk for 9 weeks
Outcome measures
Leg press 1RM, countermovement jump variables, body composition, VO2peak, aerobic power, lactate threshold
Limitations
Small sample per arm (n=9-10), men only, moderately active participants, 9-week duration, no female data.
Original source
DOI: 10.1371/journal.pone.0233134 · PMID: 32407361
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This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.