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
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Article: The Effect of Six Weeks of Squat, Plyometric and Squat-Plyometric Training on Power Production
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- "p= 0.66). The conclusion of this study agrees with the finding from a study by Adams et al. (1992). "
ABSTRACT: An intervention study on youth basketball players during a 6-month fitness training aiming to assess and compare the performance on velocity, agility and jump ability on a frequency twice weekly was performed in Tirana, Albania. Methods. Twenty-eight youth (male) basketball players (age range 17-18 years) participated in this intervention study. They were assessed Pre and Post training through; velocity 10 m and 20m, agility test 10x5m and drop jump test. The intervention study lasted 6 months (twice weekly) on a fitness gym (strength training). The duration for each training set had lasted for each 45 min (8 fitness machines was used). Results. Results showed statistical significant improvement with regard to F max (kN), F max (kg N) and power (kg W) at p level =0.05. No statistical improvement were found for contact time and air time between pre and post measurement (p=0.09; p= 0.66). Also it was statistical significant improvement with regard to velocity 10m (seconds), velocity 20m (seconds) and agility 10x5m (seconds) at p level =0.05. Conclusion. The intervention performed in this study was successfully with regards to velocity, agility and jump performance. This study will be a powerful tool for the coaches in order to improve the performance of their players through fitness training in youth.
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- "Powerlifting is the term used to describe maximal one time heavy lifting which consists of the squat, bench-press and deadlift (Chiu, 2007). All of these exercises have been regarded as essential exercises in strength training programs, and have been shown to improve physical fitness (Adams et al. 1992; Mayhew et al. 1997). Similarly, weightlifting exercises are performed in an explosive fashion (Hori et al. 2005; Storey & Smith, 2012), and have shown benefits for sprinting (Hoffman et al. 2004; Tricoli et al. 2005) and jumping (Tricoli et al. 2005) in athletes. "
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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- "Strength training programs performed under stable conditions are excellent for improving muscle force and power (ACSM, 2009; Kraemer and Ratamess, 2004), along with jumping ability (Adams et al., 1992). Among the different strength training modalities, circuit weight training is particularly effective at improving performance in untrained men (Harber et al., 2004). "
ABSTRACT: The purpose of this study was compare the effects of a traditional and an instability resistance circuit training program on upper and lower limb strength, power, movement velocity and jumping ability. Thirty-six healthy untrained men were assigned to two experimental groups and a control group. Subjects in the experimental groups performed a resistance circuit training program consisting of traditional exercises (TRT, n = 10) or exercises executed in conditions of instability (using BOSU® and TRX®) (IRT, n = 12). Both programs involved three days per week of training for a total of seven weeks. The following variables were determined before and after training: maximal strength (1RM), average (AV) and peak velocity (PV), average (AP) and peak power (PP), all during bench press (BP) and back squat (BS) exercises, along with squat jump (SJ) height and counter movement jump (CMJ) height. All variables were found to significantly improve (p <0.05) in response to both training programs. Major improvements were observed in SJ height (IRT = 22.1%, TRT = 20.1%), CMJ height (IRT = 17.7%, TRT = 15.2%), 1RM in BS (IRT = 13.03%, TRT = 12.6%), 1RM in BP (IRT = 4.7%, TRT = 4.4%), AP in BS (IRT = 10.5%, TRT = 9.3%), AP in BP (IRT = 2.4%, TRT = 8.1%), PP in BS (IRT=19.42%, TRT = 22.3%), PP in BP (IRT = 7.6%, TRT = 11.5%), AV in BS (IRT = 10.5%, TRT = 9.4%), and PV in BS (IRT = 8.6%, TRT = 4.5%). Despite such improvements no significant differences were detected in the posttraining variables recorded for the two experimental groups. These data indicate that a circuit training program using two instability training devices is as effective in untrained men as a program executed under stable conditions for improving strength (1RM), power, movement velocity and jumping ability. Key PointsSimilar adaptations in terms of gains in strength, power, movement velocity and jumping ability were produced in response to both training programs.Both the stability and instability approaches seem suitable for healthy, physically-active individuals with or with limited experience in resistance training.RPE emerged as a useful tool to monitor exercise intensity during instability strength training.