i A Comparison of Single-set and Three-set Strength Maintenance Protocols during the Collegiate Football Season By

ii The purpose of this study was to examine the effectiveness of single-set resistance training compared to three-set resistance training during the maintenance phase of the collegiate football season. Specifically, the two purposes of this study were: 1) to compare the change in converted 1 RM (repetition maximum) bench press from a pre-and post-season test for the single-set group and the three-set group, and 2) to compare the change in converted 1 RM parallel squat from a pre- and post-season test for the single-set group and the three-set group. Twenty-four NCAA Division III collegiate football players voluntarily participated in the study. The participants were divided into single-set and three-set strength maintenance groups. Both groups participated in a ten week maintenance program with the volume of sets being the independent variable. Prior to and following the season the participants performed a submaximal bench press and parallel squat test. The submaximal test results were converted to 1 RM’s. The results of the tests were then analyzed using a 2 (test) X 2 (group) mixed ANOVA. No significant differences were observed within or between the groups from the pre-season to post-season tests. Neither maintenance protocol produced significantly superior results than the other. Therefore, it was concluded that based on the reduced training time required and reduced possibility of overtraining, single-set programs should be used to maintain strength during the collegiate football season. ii