Design of an intervention protocol for time-efficient strength training using alternating sets

The aim of this research is to design a detailed velocity-based training (VBT) protocol to compare the training effects between traditional sets (TS) and alternating sets (AS). This is a methodological study describing the intervention protocol for application in experimental studies. It is proposed the participation of 40 to 50 strength-trained subjects randomly assigned to two experimental groups (TS and AS) and a control group. Sixteen VBT sessions will be completed over 8 weeks, with two sessions per week (72-96 h apart). Each session will include squat (SQ), bench press (BP) and prone bench press (PBP) exercises performed on a Smith machine in the same sequence. All training variables - including relative loads (%1RM), intra-set velocity loss, number of sets, rest between sets and frequency of sessions - will remain constant. After a familiarisation period, participants will undergo pre- and post-intervention testing, including progressive load testing.