Improved Neuromuscular Performance in Low-Load vs. Moderate-Load Resistance Training Among Young Elite Swimmers

Resistance training (RT) is commonly used to enhance neuromuscular performance and sprint swimming outcomes. However, the optimal relative load for elite junior swimmers remains unclear. In particular, little is known about whether very low relative loads can elicit meaningful adaptations while minimizing neuromuscular fatigue in athletes exposed to high concurrent training demands. Therefore, the aim of this study was to compare the effects of two land-based RT programs differing only in relative load intensity (40–50% vs. 55–65% 1RM), performed with maximal intended concentric velocity, on strength, jumping ability, and 50 m freestyle swimming performance in elite junior swimmers. Eighteen elite junior swimmers (15.6 ± 0.9 years) from a national high-performance program were randomly assigned to a low-load (40–50% 1RM; n = 9) or moderate-load (55–65% 1RM; n = 9) group. Both groups completed an 8-week RT program (2 sessions·week−1) with identical exercise selection, volume, execution velocity, and in-water training load. Neuromuscular performance (countermovement jump, squat, bench press, and pull-up strength) and swimming performance (50 m freestyle from the starting block and in-water start) were assessed pre- and post-intervention. Both RT protocols improved squat and bench press strength and 50 m freestyle performance, whereas significant improvements in countermovement jump, pull-up strength, and maximal pull-up repetitions were observed only in the low-load group. Significant group × time interactions were found for countermovement jump, maximal number of pull-up repetitions, and 50 m freestyle performance from the starting block, indicating more favorable changes over time in the low-load group. In conclusion, both low- and moderate-load high-velocity RT improved neuromuscular and 50 m freestyle performance outcomes in elite junior swimmers. However, the low-load RT (40–50% 1RM) appeared to provide additional benefits in specific outcomes (i.e., jumping, pull-ups, and 50 m performance from the starting block). These findings suggest that relatively low loads may be a practical alternative to moderate-load RT in high-volume swimming training environments.