Reps Per Set & Rest Intervals

Superior performance for most team sports athletes depends on a player’s ability to produce short bursts of high-intensity power. So what’s the best way to structure a weight training workout for developing power? Consider the results of 19 men in their mid-20s who were assigned to perform different sets of squats. The study appears in the Journal of Strength and Conditioning Research.

Subjects did either 12 sets of 3 reps with 27 seconds of between sets rest, 12 sets of 3 reps with a full minute break or 6 sets of 6 reps with a minute to catch their breath between sets. Compared to the other workouts, a lower exercise to rest ratio produced the greatest average power production.

True Strength Moment: Looks like a series of short sets with a longer rest interval between sets might help you develop more powerful on-field moves. Try working a 12×3 squat routine with 60-seconds of rest between sets during the off-season. For tips on planning a periodization scheme, read today’s Performance Blog.