Objective: The purpose of this study was to verify the acute effects of different exercise orders and rest intervals between sets on young athletes performance.
Method: Sixteen young male football players (73.2 ± 4.8 kg, 177.5 ± 5.1 cm, BMI 23.2 ± 1.1, 19.8 ± 0.9 years) completed six experimental strength training (ST) sessions with different exercise order sequences (A and B) and rest interval lengths (1 min, 3 min, and self-selected).In Sequence A the exercises were: bench press (BP), back squat (BS), biceps curl (BC) and plantar flexion (PF); while Sequence B was performed in the opposite order (i.e. PF, BC, BS and BP).The total work volume (TWV) per exercise (sets x repetitions x load) and per training session (sum of the TWV of all exercises) were evaluated for all ST sessions.
Results: BC and PF exercises presented higher TWV in sequence B (p ≤ 0.05). Already, the exercises BP, BS and PF presented higher TWV with 3 min and self-selected rest intervals (p ≤ 0.05). The 3-min and self-selected rest intervals presented higher values of TWV per training session compared to the 1-min rest interval (p ≤ 0.05).
Conclusion: The exercise order influenced certain exercises (BC and PF), which presented higher TWV when positioned at the beginning of a sequence. While the longer rest intervals (3 min and self-selected) resulted in higher TWV per exercise (BP, BS and PF) and per training session. These results suggest that self-selected rest interval can be implemented to increase training efficiency in young athletes.
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