<p>During sleep the majority of the body’s production of anabolic hormones is produced and sleep is a general anabolic state of being. It has been to our recognition that a powernap is 4-6 times more effective when it comes to sleep intensity than the last 1-2 hours of a traditional eight hour sleep. </p><p>With this in mind, and that elite athletes worldwide often sleeps in between their training sessions. This study has tried to prove a hypothesis which comes from the assumption that you can recover and perform better during times with intensive periods with better distribution of your sleep.</p><p>We have in this study let three test subjects take part of a six week long program with two different training periods for legs. During training period one they followed a schedule with two shorter strength training sessions per day and a training weight corresponding 65 % of 1RM. Also 8hour sleep per night was used. During training period two they follow the same schedule, the difference is that sleep is controlled to 7hours per night and one 1hour powernap per day (8hour total sleep). During both training periods the power output is registered with the help of musclelab to see how alert the leg muscles are, also tests of 1RM has been done.</p><p>The results shows that power output during period two is more positive than the one in period one with higher shown values of watt at the ending of the week. However, the positive trend starts a little bit later than the one in period one. </p><p>No actual conclusions can be made from this study and should only be seen as a pilot for a science area with few specific articles who are made from hypothesis like the one in this study.</p>

During sleep the majority of the body’s production of anabolic hormones is produced and sleep is a general anabolic state of being. It has been to our recognition that a powernap is 4-6 times more effective when it comes to sleep intensity than the last 1-2 hours of a traditional eight hour sleep. With this in mind, and that elite athletes worldwide often sleeps in between their training sessions. This study has tried to prove a hypothesis which comes from the assumption that you can recover and perform better during times with intensive periods with better distribution of your sleep. We have in this study let three test subjects take part of a six week long program with two different training periods for legs. During training period one they followed a schedule with two shorter strength training sessions per day and a training weight corresponding 65 % of 1RM. Also 8hour sleep per night was used. During training period two they follow the same schedule, the difference is that sleep is controlled to 7hours per night and one 1hour powernap per day (8hour total sleep). During both training periods the power output is registered with the help of musclelab to see how alert the leg muscles are, also tests of 1RM has been done. The results shows that power output during period two is more positive than the one in period one with higher shown values of watt at the ending of the week. However, the positive trend starts a little bit later than the one in period one. No actual conclusions can be made from this study and should only be seen as a pilot for a science area with few specific articles who are made from hypothesis like the one in this study.