The Effect of Six Weeks of Squat, Plyometric and Squat-Plyometric Training on Power Production
ABSTRACT Explosive leg power is a key ingredient to maximizing vertical jump performance. In training, the athlete must use the most effective program to optimize leg power development. The purpose of this study was to compare the effectiveness of three training programs - squat (S), plyometric (P) and squat-plyometric (SP) - in increasing hip and thigh power production as measured by vertical jump. Forty-eight subjects were divided equally into four groups: S, P, SP or control (C). The subjects trained two days a week for a total of seven weeks, which consisted of a one-week technique learning period followed by a six- week periodized S, P or SP training program. Hip and thigh power were tested before and after training using the vertical jump test, and the alpha level was set at 0.05. Statistical analysis of the data revealed a significant increase in hip and thigh power production, as measured by vertical jump, within all three treatment groups. The SP group achieved a statistically greater improvement (p < 0.0001) than the S or P groups alone. Examination of the mean scores shows that the S group increased 3.30 centimeters in vertical jump, the P group increased 3.81 centimeters and the SP group increased 10.67 centimeters. The results indicate that both S and P training are necessary for improving hip and thigh power production as measured by vertical jumping ability.
(C) 1992 National Strength and Conditioning Association
Full-textDOI: · Available from: Mike Climstein, Mar 25, 2015
SourceAvailable from: Nur Ikhwan Mohamad[Show abstract] [Hide abstract]
ABSTRACT: This paper aims to determine acute responses of standardized resistance training load on cardio-respiratory variables in recreationally active participants. The methodology involved twelve recreationally active males with an age of 23.5 (± 4.07) years, a mass of 70.5 (± 7.84 kg), a height of 1.69 (± 0.06 m), and a body mass index of 24.8 (± 2.14) kg/m2). The participants performed an exercise protocol that comprises five exercises on a standardized load. Each exercise was performed in a duration of 60 seconds with uncontrolled lifting velocity. Cardio-respiratory responses were measured using a portable metabolic system analyzer during the exercises. A wrist digital blood pressure monitor was used to determine pre- and post-protocol blood pressure responses. Based on the results, pre- and post-protocol systolic (p=0.744) and diastolic (p=0.758) blood pressure indicated no significant responses. However, significant differences were observed in pre- and post-heart rate responses (p=0.000). Peak cardio-respiratory responses recorded during the protocol were 30.2 (± 4.02) ml/Kg/min for oxygen consumption, 138 (± 61.9) bpm for heart rate, and 633 (± 71.2) kcal for energy expenditure (estimated per hour). On average, the Metabolic Equivalent of Task (MET) was recorded at a value of 8.62 (± 1.19). For a short duration standardized load circuit training exercise protocol, cardio respiratory responses were similar to other protocols. The metabolic cost of the predefined exercises was nearly half of the recommended energy expenditure through exercise per week. The prescribed protocol was comparable with other exercise protocols for cardiorespiratory variables. The single set protocol used was efficient in terms of caloric expenditure, and was less strenuous over similar exercise duration. Furthermore, the prescribed protocol is applicable and beneficial for active and healthy individuals.04/2015; 4(1). DOI:10.15282/mohe.v4i0.33
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ABSTRACT: Alptekin et al.: Effect of plyometric training on sprint and jumping performance Serb J Sports Sci 7(2): 45-50 Abstract: The purpose of this study was to examine the effects of 8 weeks' plyometric training on active jump, squat jump and 30 m sprint in 13-15-year-old football players. The study consisted of 24 volunteer football players from Pamukkale Sport Club U-13 and U-15. Participants were assigned equally to either the control group (Age = 13.71 ± 0.53 years old, BH = 1.63 ± 0.06 m, BM = 53.07 ± 3.76 kg) or the training group (Age = 13.69 ± 0.55 years old, BH = 1.63 ± 0.08 m, BM = 55.00 ± 12.85 kg). Before the training program, all players' anthropometric measurements were taken. All players performed active jump, squat jump and 30 m sprint test, and pre-and post-test results were recorded. The training group carried out a basic training program plus a set of plyometric exercises twice a week for 8 weeks. The control group carried out the basic training program only. Pre-and post-test results were analyzed using repeated measures analysis of variance (ANOVA) procedures. The result of the study reveals that there was significant difference at 0.05 levels. Based on findings of the research, it can be concluded that plyometric exercise increased active and squat jump (F = 32.64; p = 0.000 and F = 10.01; p = 0.005) but there was no significant effect on 30 m sprint performance (F = 2.34; p = 0.14). Also it can be concluded that plyometric training increased explosive and elastic power.
Dataset: Moore.Hickey.Reiser 2005