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In order to investigate the rate of strength acquisition from high-velocity resistance (HVR) training, 21 college-aged males were assigned to either HVR training (N = 11) or a control group (N = 10). Subjects trained 4 days weekly over 5 weeks, completing two 20-second sets of all-out exercise separated by 20 seconds of rest at each of three variable hydraulic resistance stations. Initially, subjects completed two circuits, and progressed to three circuits during the third week. Angular velocities of movement were maintained at approximately 3.14 radianslsecond. Increases (p &lt; 0.05) in peak torque during knee extension and flexion, and average peak torque over two 20-second sets of continuous knee extension and flexion exercise at 3.14 radianslsecond were observed after 10 training sessions. After 10 additional training sessions, no further significant increases in performance were observed. These data suggest that velocity-specific strength training .effects may be obtained with relatively small volumes of high-intensity resistance exercise. J Orthop Sports Phys Ther1987;9(4):156-159.

The Effectiveness of a Mini-Cycle on Velocity-Specific Strength Acquisition