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

Authors

  • Peña García-Orea, Sport Science PhD. European University of Madrid
  • Ballester-Sánchez, Sport Science Prof. University of Oviedo
  • Belando-Pedreño, Sport Sciences PhD. Universidad de Oviedo https://orcid.org/0000-0002-2067-0816

DOI:

https://doi.org/10.17398/1885-7019.89

Keywords:

set configuration, training protocol, velocity-based training, neuromuscular performance

Abstract

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.

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Author Biography

  • Belando-Pedreño, Sport Sciences PhD. , Universidad de Oviedo

    Spontaneous, cheerful, vital woman with a great capacity for work. Passionate from a very young age for scientific knowledge, corporal expression and the psycho-corporal development of people through self-knowledge, sports and social relations.

    Academic and pre-doctoral training. Dr. Noelia Belando Pedreño's academic, scientific and professional activity began in 2008 after being appointed ‘Student of Internal Department’ at the Faculty of Sport Sciences of the University of Murcia. She graduated in 2010 at the Miguel Hernández University of Elche (UMH) and focused her research on the ‘Analysis of motor behaviour’ in the different stages of human development. He studied a postgraduate degree in ‘Sports Performance and Health’ at the same university, during which he obtained a scholarship for ‘Initiation to Research’. Since then, she has developed an intense activity as a researcher and as a university lecturer, which increased with the award of the ‘Vali+d research grants programme’, granted by the Directorate General for Science Policy of the Generalitat Valenciana.
    In January 2011 she received the ‘Extraordinary Award’ for the best academic record (9.41 out of 10) in the Degree in Physical Activity and Sport Sciences at the Miguel Hernández University of Elche. In February of the same year he joined the Department of Health Psychology as Research Teaching Staff and would carry out his first studies and publications in the field of Health Psychology.

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Published

2026-03-22 — Updated on 2026-03-23

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Vol. 22 No. 1 (2026): E-Balonmano Com, 22(1)

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How to Cite

Design of an intervention protocol for time-efficient strength training using alternating sets. (2026). E-Balonmano Com, Journal of Sports Science, 22(1), 89-102. https://doi.org/10.17398/1885-7019.89 (Original work published 2026)