Significantly Greater Upper Body Strength and Performance Gains in Collegiate Football Players in 8 Weeks with The Launch Pad®
Thirty male collegiate football players completed an eight-week training program, with 15 athletes in each bench condition. Both groups improved, with The Launch Pad group showing greater average gains in bench-press 1-RM, the NFL-225 repetition test, and seated medicine-ball throw distance.
August E. Blatney; Joshua A. Kidwell; Trent Yamamoto; Phillip Goldman; Kyle J. Hetherton; Brett A. Dolezal
DOI: 10.55860/RNUB8627
Participants, Methods & Comparison
Randomize
An independent investigator assigned participants 1:1 using an online random-number program. Allocation was concealed in consecutively numbered envelopes.
Embed the Block
Both groups entered the same broader eight-week off-season strength-and-conditioning program and were instructed to avoid additional resistance or high-intensity anaerobic training.
Periodize the Pressing
The bench-specific work used flat barbell bench press, incline barbell bench press, and flat dumbbell flys across two four-week blocks, progressing from 50% to 90% 1-RM.
Test Three Outcomes
Participants repeated the free-weight 1-RM, 225-lb reps-to-fatigue test, and 4.5 kg seated medicine-ball throw after 24 sessions.
Measured Outcomes & Exact Findings
Both groups improved in all three outcomes. The central finding is that the Launch Pad group demonstrated larger average gains under the matched eight-week program.
| Outcome | Flat Bench Baseline → Week 8 | Flat Bench Change | Launch Pad Baseline → Week 8 | Launch Pad Change | p-value | Hedges’ g |
|---|---|---|---|---|---|---|
| 1-RM bench press | 98.1 ± 4.5 → 107.2 ± 6.7 kg | +9.7 ± 3.4 kg +21.4 lb |
97.4 ± 5.8 → 116.8 ± 5.7 kg | +19.4 ± 4.3 kg +42.8 lb |
< .001 | 3.99 |
| NFL-225 test | 14 ± 4.2 → 18 ± 5.0 reps | +4 ± 3.0 reps | 14 ± 3.8 → 21 ± 4.4 reps | +7 ± 3.8 reps | < .001 | 3.67 |
| Seated medicine-ball throw | 3.5 ± 4.2 → 5.5 ± 4.1 m | +2.0 ± 3.0 m ≈ +6.6 ft |
3.4 ± 3.1 → 6.1 ± 4.2 m | +2.7 ± 2.5 m ≈ +8.9 ft |
< .001 | 4.10 |
Values are group means ± standard deviation from the paper. Between-group tests used Welch’s t-tests or Wilcoxon rank-sum tests with Holm–Bonferroni correction. Ratios compare reported mean changes. On smaller screens, swipe horizontally to view every table column.
What the Findings Mean for Lifters
The important result is not one isolated test. The difference appeared across three ways of assessing upper-body performance.
The Launch Pad group improved more in all three tested outcomes.
After eight weeks, the Launch Pad group added about 42.8 lb to its average bench-press 1-RM versus 21.4 lb in the Standard Flat Bench group.
It also added 7 repetitions to the NFL-225 test versus 4 and approximately 8.9 ft to the seated medicine-ball throw versus 6.6 ft.
Three tests: 1-RM for max strength, NFL-225 reps for endurance, and seated medicine-ball throw for upper-body power.
+42.8 lb with The Launch Pad versus +21.4 lb on the Standard Flat Bench.
+7 average repetitions versus +4.
Approximately +8.9 ft versus +6.6 ft.
Each between-group outcome met the study’s statistical-significance criterion after correction.
Statistical Results in Context
The raw changes show what happened. The p-values address statistical evidence under the analysis. Hedges’ g describes standardized group separation. The 2.00×, 1.75×, and 1.35× figures are ratios of average gains, not effect sizes.
How compatible were the results with no between-group difference?
All three between-group change comparisons were reported at p < .001 after the study’s multiple-comparison procedure. That is strong statistical evidence against a no-difference explanation under the analysis.
How large was the group separation relative to variability?
The paper reported Hedges’ g values of 3.99, 3.67, and 4.10. Hedges’ g is a standardized mean-difference measure with a correction intended to reduce small-sample bias.
How did the average improvements compare?
The Launch Pad group’s mean gain was 2.00× the flat-bench gain for 1-RM, 1.75× for NFL-225 repetitions, and 1.35× for throw distance.
The reported g values of 3.67–4.10 are exceptionally large against the conventional 0.8 benchmark.
Interpretation: Findings and Proposed Explanations
The groups began similarly and completed the same training structure.
Participants were randomized with concealed allocation, no significant baseline differences were observed, and all 30 athletes completed all 24 sessions without a missed workout.
That design makes the between-group changes more informative than an uncontrolled before-and-after result.
The difference was not confined to one maximum-strength test.
The Launch Pad group improved more in 1-RM strength, repeated 225-lb pressing, and seated throw distance. This supports a broader upper-body performance response within the tested off-season program.
The authors propose stability and movement mechanics as possible explanations for the observed training response.
What Coaches Should Consider
Place pressing in the full program.
The study involved male collegiate football players aged 18–25 training within a supervised off-season program.
Progress the training demand.
The eight-week bench block used three sessions per week, 10–12 pressing and fly sets, and loads progressing from 50% to 90% 1-RM.
Measure each goal.
Track maximal strength with 1-RM, muscular endurance with a fixed-load repetition test, and explosive performance with a consistent seated throw test.
Keep execution repeatable.
Record setup, range, loading, and test procedures so changes in performance can be interpreted across the block.
Original Paper & Related Research
Blatney, A. E., Kidwell, J. A., Yamamoto, T., Goldman, P., Hetherton, K. J., & Dolezal, B. A. (2026). Effects of an eight week training regimen with a novel bench press pad compared to a traditional bench on upper body strength and performance in collegiate American football players. Scientific Journal of Sport and Performance, 5(1), 10–21. https://doi.org/10.55860/RNUB8627