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This study investigated the effect of a time-efficient warm-up protocol on one-repetition maximum (1RM) squat performance in trained male soccer players (n = 20, age: 18.99 ± 0.75 years). Participants completed two crossover experimental protocols: a General Warm-up Protocol (GWP) and a Specific Warm-up Protocol (SWP). 1RM squat performance was assessed after each warm-up. An independent samples t-test was used to compare 1RM squat performance between the two protocols. Results showed a significant difference in 1RM squat performance between GWP (90.8 ± 6.74 kg) and SWP (112.5 ± 4.14 kg) (p = 0.045). The SWP (106.85 ± 8.76 s) was also significantly more time-efficient than the GWP (318.90 ± 3.55 s) (p < 0.001). These findings suggest that the specific warm-up protocol is more effective and time-efficient for enhancing 1RM squat performance. This study highlights the benefits of efficient warm-up protocols for athletes, coaches, and practitioners. Future research should explore the effectiveness of various warm-up protocols for other resistance exercises.

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Effects of Specific Time-Efficient Warm-Up on One-Repetition Maximum Squat Performance

  • 会议论文

  • 发表日期：

    2025年

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  • Nor Ikhmar Madarsa,
  • Nor Aijratul Asikin Mohamad Shalan,
  • Ali Md Nadzalan,
  • Nur Ikhwan Mohamad

摘要

This study investigated the effect of a time-efficient warm-up protocol on one-repetition maximum (1RM) squat performance in trained male soccer players (n = 20, age: 18.99 ± 0.75 years). Participants completed two crossover experimental protocols: a General Warm-up Protocol (GWP) and a Specific Warm-up Protocol (SWP). 1RM squat performance was assessed after each warm-up. An independent samples t-test was used to compare 1RM squat performance between the two protocols. Results showed a significant difference in 1RM squat performance between GWP (90.8 ± 6.74 kg) and SWP (112.5 ± 4.14 kg) (p = 0.045). The SWP (106.85 ± 8.76 s) was also significantly more time-efficient than the GWP (318.90 ± 3.55 s) (p < 0.001). These findings suggest that the specific warm-up protocol is more effective and time-efficient for enhancing 1RM squat performance. This study highlights the benefits of efficient warm-up protocols for athletes, coaches, and practitioners. Future research should explore the effectiveness of various warm-up protocols for other resistance exercises.