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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
... Plyometric may help to train for agility in most of the sports in which constant running, jumping, squatting, lunges and changing position of body is needed to play that sport. In squash, a plyometric exercise can enhance power and performance of the player [1] . Plyometric is a combination of activities that enable muscle to reach maximal force in shortest amount of time. ...
... Plyometric is defined as activities which enables a muscle to reach maximal force in the shortest amount of time, according to the National Strength and Conditional Association. Essentially, plyometric exercises enhance the series elastic component and the stretch reflex by using movements similar to those used in the athlete's sports [1] . There are different phases of Plyometric exercises: Eccentric phase, Amortization phase and Concentric Phase. ...
... Plyometric exercises involve repeated rapid stretching and contraction of muscle to increase muscle power. Plyometric may help to train for agility in most of the sport in which constant running, jumping, squatting, lunges and changing position of the body is needed to play the sport [1] . This study intended to assess the effectiveness of plyometric exercises on the agility of male squash players. ...
Different sports requires different ways of training. Squash is one of the sports which challenges the person's stamina, strength, reflexes, balance and agility. Agility is important in a sports like squash as in a single rally it requires multiple sprints, lunges, turns and changes of direction to hit the ball. Plyometric exercises are used in sport-specific training to enhance power and performance. The present study was carried out to study the effect of plyometric training on the agility of male squash players. 40 male squash players were included in the study and divided into two groups. Experimental group underwent regular training with added plyometric training and control group underwent regular training for a period of six weeks. Student's t-test was used to compare agility scores of the two groups. The results demonstrated significant difference in agility scores of experimental group (p<0.0001) as compared to control group (p=0.17). On comparing agility scores between two groups (p<0.0001) it demonstrated that experimental group had significantly better agility scores as compared to the control group. The study concludes that plyometric training along with conventional training yields better improvement in agility compared to conventional training alone.
... Supplementary plyometric training was performed twice per week for 10 weeks (a total of 20 sessions). At least 48 h separated the plyometric training to allow for full recovery [23]. Each training session started with a 10 min warm-up, which included running drills, followed by 15 min of static and dynamic stretching. ...
... 2024, 9, x FOR PEER REVIEW 6 of 16 of 20 sessions). At least 48 h separated the plyometric training to allow for full recovery[23]. Each training session started with a 10 min warm-up, which included running drills, followed by 15 min of static and dynamic stretching. ...
Background: This study compared the effects of low- and moderate-volume supplementary plyometric training in preadolescent female handball players. Methods: Thirty-nine preadolescent handball players (age: 12.9 ± 0.5 years, maturity offset: −1.50 ± 0.56 years) were randomly assigned into three groups: low-volume plyometric training group (LPT, n = 12); moderate-volume plyometric training group (MPT, n = 15); and control group (CG, n = 12). The supplementary plyometric training program was performed twice per week for 10 weeks, along with normal training (3 times/week). Each supplementary session included two upper- and three lower-body exercises performed for two sets (LPT, 36–54 foot contacts, duration 12 min) or four sets (MPT, 72–108 foot contacts, duration 24 min). The CG performed technical handball drills for 20 min. Results: Compared with the control group, both LPT and MPT resulted in similar improvements in modified T-test performance (15.1% and 18.6%, p < 0.01, respectively); linear sprint performance over 5, 10, and 20 m (between 5.1% and 8.8%, p = 0.02 to 0.001); countermovement jump (28.0% and 22.1%, p < 0.05, respectively); and standing long jump (12.6% and 12.5%, p = 0.024, respectively). Handgrip strength and overarm shot ball velocity improved similarly in all groups (CG, MPT, and LPT), by 8–11% (p < 0.01). Conclusions: Very-low-volume supplementary plyometric training performed for 12 min per session for two sessions per week results in considerable improvements in running speed, change of direction ability, and leg power and is as effective as a moderate-volume program. These findings are important for pre-adolescent female team sports players, who may benefit from a minimal but effective supplementary training, resulting in large benefits in leg speed and power.
... The combination of different training methods seems to be an efficient way to improve neuromuscular performance during explosive actions such as jumps, COD or sprints (Newton & Kraemer, 1994;Sáez de Villarreal et al., 2013). The most studied combination has been Strength and PL, and it has been shown to be an effective method for improving the performance of these soccer motor skills (Adams et al., 1992;Fatouros et al., 2000). Therefore, training programs that combine strength and PL are recommended for soccer players. ...
... Similar results obtain Arabatzi et al. using a combined method (Arabatzi et al., 2010). Meanwhile, a common trend in training programs indicates that a combination of methods is more effective for enhancing performance rather than stand-alone approaches (Adams et al., 1992). Further studies are needed to corroborate if the combination of methods is more beneficial for the vertical jump than the isolate use of PL. ...
El objetivo de este estudio es determinar la influencia del entrenamiento pliométrico a corto plazo o del entrenamiento combinado (6 semanas) dentro de la práctica regular de fútbol en los saltos y las acciones de cambio de dirección de jóvenes jugadores de fútbol durante la temporada. Treinta jugadores fueron asignados al azar a tres grupos: pliometría (PL), pliometría + velocidad + cambio de dirección (COD) (COMB1) o PL + velocidad + COD + fuerza (COMB2). Todos los jugadores entrenaron 3 veces por semana y los grupos experimentales cambiaron el calentamiento táctico típico por un programa propuesto de pliometría o entrenamiento combinado durante 20 minutos (2 días por semana) durante 6 semanas. Antes y después del entrenamiento, se analizaron los saltos con contramovimiento con brazos libres (CMJA) y las pruebas L-RUN. El análisis dentro de los grupos mostró mejoras significativas en CMJA (ES: 0.73;1.27;1.16) en COMB1, COMB2 y PL, mientras que COMB1 y COMB2 también mostraron mejoras significativas en las pruebas COD (ES: 3.75; 2.15). El análisis entre grupos mostró mejoras significativas mayores en las variables de COD (p ≤ 0.001; p ≤ 0.001) en los grupos experimentales en comparación con PL. Finalmente, COMB1 y COMB2 no mostraron mejoras significativas en L-Run (p ≤0.234). La sustitución de algunos ejercicios de fútbol de baja intensidad con pliometría combinada con fuerza, sprints y COD durante el calentamiento podría ser una opción posible para optimizar la capacidad de salto y cambio de dirección durante el entrenamiento de fútbol en temporada. Palabras clave: agilidad, salto vertical, velocidad, aceleración, jugador de fútbol, pliometría, fuerza. Abstract. The objective of this study is to determine the influence of short-term plyometric or combined training (6 weeks) within regular soccer practice on the jumping and change of direction actions of young soccer players during the season. Thirty players were randomly assigned to three groups: plyometrics (PL), plyometrics + speed + Change of direction (COD) (COMB1), or PL + speed + COD + strength (COMB2). All players trained soccer 3 times per week and the experimental groups change the typical tactical warm up with a proposed PL or combined training program for 20 minutes (2 days per weeks) for 6 weeks. Before, after training, free-arm countermovement jump (CMJA) and L-RUN tests were analysed. Within-group analysis showed substantial improvements in CMJA (ES: 0.73;1.27;1.16) in COMB1, COMB2 and PL while COMB1 and COMB2 also showed substantial enhancements in COD tests (ES: 3.75; 2.15). Between-group analysis showed substantially greater improvements in COD variables (p ≤ 0.001; p ≤ 0.001) in experimental groups in comparison to PL. Finally, COMB1 and COMB2 showed no significant enhancements in L-Run (p ≤0.234). The replacement of some low-intensity football drills with PL combined with strength, sprints and COD. during warm-up may be a possible option to optimise jumping and change of direction ability during in-season football training. Keywords: agility, vertical jump, speed, acceleration, soccer player, plyometrics, strength.
... This complex type of training causes a better neuromuscular adaptation and the maximum force and speed of using that force, so the combination of concentric, exentric-concentric explosive exercises influences a quick generating of muscular force (Adams, O'Shea, O'Shea, & Climstein, 1992;Burger, Boyer-Kendrick, & Dolny, 2000;Fatouros et al., 2000;Jensen, Ebben, Blackard, McLaughlin, Watts, 1999: Jensen, & Ebben, 2003. ...
The aim of this paper is to establish the effects of an experimental treatment, so called
ìRussian complexî on explosive leg power of the basketball players belonging to the
experimental group. Explosive leg power was measured on the sample consisting of 40
basketball players from the Serbian league: 20 basketball players from the experimental group
and 20 from the control group, all aged between 16 and 18. The experimental group was the
subject of the experimental treatment, so called ìRussian complexî, which included gym
exercises and took place twice a week during the period of ten weeks. The results of the
univariate analysis of covariance indicated that the experimental programme led to a
statistically significant improvement of all three motor variables used for the evaluation of
explosive leg power (Sargent Jump Test, Standing Triple Jump and Standing Jump) in the
experimental group of examinees, in comparison to the control group.
... Because each method obtains some benefits and all of them are interesting to improve the athlete's performance, combining several methods within the same training session seems to be an interesting idea for the organization of the training session. It has been shown that the combination of PL with RT within the same training session can produce greater increases in performance in speed (Fathi et al., 2019;Guadalupe-Grau et al., 2009) and strength (Guadalupe-Grau et al., 2009; has become an increasingly popular training method, since it has been shown in different studies that it obtains better results for power improvement when compared to the use of PL or RT in isolation (Adams et al., 1992;Fatouros et al., 2000;Zghal et al., 2019). Since the performance of the sprint cannot be attributed to a single component, but will depend on the combination of several, using a single method will not be as effective as combining several training methods to provide variation in stimulus and to increase the overall training adaptation (Haugen et al., 2014(Haugen et al., , 2019. ...
El objetivo de esta revisión sistemática con metaanálisis fue examinar los efectos de los métodos combinados de entrenamiento de fuerza en el rendimiento de sprint y fuerza, en comparación con grupos de control (CG). El metaanálisis incluyó artículos revisados por pares que incorporaron métodos de entrenamiento combinado (CT) en participantes saludables y atletas, un CG y medidas de sprint (5m, 10m, 20m y 30m) y fuerza (1RM en sentadilla). Utilizando el modelo de efectos aleatorios, se calcularon tamaños de efecto (ES; g de Hedge) para las medidas de sprint y fuerza utilizando medias y desviaciones estándar de las pruebas pre y post para cada variable dependiente. Se incluyeron 31 estudios, con un total de 1,271 participantes. El CT mejoró las pruebas de sprint, 10m (ES = 0.67; IC del 95% = 0.37 a 0.97; p < 0.001), 20m (ES = 0.45; IC del 95% = 0.21 a 0.70; p < 0.001), 30m (ES = 0.46; IC del 95% = 0.20 a 0.71; p < 0.001) y la prueba de fuerza, 1RM en sentadilla (ES = 1.53; IC del 95% = 0.98 a 2.07; p < 0.001). Los resultados basados en una combinación específica encontraron un efecto estadísticamente significativo (p = 0.010; ES = 1.03) después del CT combinado con entrenamiento de velocidad en comparación con el CT combinado con fuerza en el sprint de 30m, y se observó un efecto moderador significativo (p = 0.013; ES = 2.02) después del CT combinado con fuerza en comparación con el CT combinado con dos o más métodos de entrenamiento en 1RM en sentadilla. Por lo tanto, los métodos combinados de entrenamiento son una forma efectiva de mejorar el rendimiento de Csprint y fuerza en participantes saludables y atletas en comparación con condiciones de control. Palabras clave: Agilidad, velocidad,aceleración, pliometria, fuerza Abstract. The objective of this systematic review with meta-analysis was to examine the effects of combined strength training methods on sprint and Strength performance, compared to controls groups (CG).The meta-analysis included peer-reviewed articles that incorporated Combined Training (CT) groups in healthy participants and athletes, a CG, and a measure of sprint (5m, 10m, 20m and 30m) and strength (1RM squat). Using the random-effects model, effect sizes (ES; Hedge’s g) were calculated for sprint and strength measures using means and SDs from pre- and post-tests for each dependent variable. Thirty-one studies were included, comprising 1,271 participants.CT improved sprint tests, 10m (ES = 0.67; 95% CI = 0.37 to 0.97; p < 0.001), 20m (ES = 0.45; 95% CI = 0.21 to 0.70; p < 0.001), 30m (ES = 0.46; 95% CI = 0.20 to 0.71; p < 0.001) and strength test, 1RM squat (ES = 1.53; 95% CI = 0.98 to 2.07; p < 0.001). Results based in a specific combination found a significant statistically effect type (p = 0.010; ES = 1.03) after PL combined with speed training compared to PL combined with strength in 30m sprint and a significant moderator effect was noted (p = 0.013; ES = 2.02) after PL combined with strength compared to PL combined with two or more training methods in 1RM squat.Combined strength training methods is an effective way to improve sprint and strength performance on healthy participants and athletes in comparison to control conditions. Keywords: Agility, Speed, Acceleration, Plyometrics, Strength.
... It has been demonstrated that combining PL with RT within the same training session can lead to greater improvements in VJ performance (Arabatzi et al., 2010;Sanchez-Sixto et al., 2021). This combined approach has gained popularity due to its superior results in power improvement compared to using PL or RT in isolation (Adams et al., 1992;Fatouros et al., 2000;Zghal et al., 2019). Since VJ performance depends on multiple components, employing a single method may not be as effective as combining various training methods to introduce variation in stimuli and enhance overall training adaptation (Arabatzi et al., 2010). ...
Las acciones de corta duración y esfuerzo máximo, como los saltos, son decisivas en los deportes. El uso de un método de entrenamiento combinado (CT) puede ser efectivo para proporcionar variación en el estímulo y aumentar la adaptación general al entrenamiento. Sin embargo, los estudios que analizan los efectos del CT suelen estar limitados por tamaños de muestra pequeños. Este problema de estudios poco potentes puede resolverse mediante la agrupación de los resultados de los estudios en un metaanálisis. El objetivo de esta revisión sistemática con metaanálisis fue examinar los efectos de la pliometría combinada con métodos de entrenamiento adicionales (por ejemplo, fuerza, velocidad, cambio de dirección (COD)) en el rendimiento de salto vertical (VJ), en comparación con grupos de control (CG). El metaanálisis incluyó artículos revisados por pares que incorporaron CT en participantes saludables y atletas, un CG y una medida de salto (CMJ, SJ, DJ y CMJA). La calidad metodológica de los estudios seleccionados se evaluó con la herramienta de riesgo de sesgo de Cochrane. Utilizando el modelo de efectos aleatorios, se calcularon tamaños de efecto (ES; g de Hedge) para las medidas de salto utilizando medias y desviaciones estándar de las pruebas previas y posteriores para cada variable dependiente. Se incluyeron 36 estudios, con un total de 1,169 participantes. El CT mejoró las pruebas de VJ, CMJ (ES = 0.63; IC del 95% = 0.49 a 0.77; p < 0.001), SJ (ES = 0.77; IC del 95% = 0.45 a 1.10; p < 0.001), DJ (ES = 0.46; IC del 95% = 0.14 a 0.77; p = 0.005) y la altura de CMJA (ES = 1.01; IC del 95% = 0.31 a 1.70; p = 0.005). El CT es una forma efectiva de mejorar la altura del VJ en comparación con el CG. Palabras clave: Agilidad, salto vertical, velocidad, aceleración, Pliometria, fuerza Abstract. Actions of short-duration and maximal-effort, such as jumping, are decisive in sports. Using a combination of training (CT) method may be effective to provide variation in stimulus and to increase the overall training adaptation. However, studies analysing the effects of CT are generally limited by small sample sizes. This problem of underpowered studies may, thus, be resolved by pooling study results in a meta-analysis. The objective of this systematic review with meta-analysis was to examine the effects of plyometrics combined with additional training methods (e.g., strength, speed, change of direction (COD)) on vertical jump (VJ) performance, compared with controls groups (CG). The meta-analysis included peer-reviewed articles that incorporated CT in healthy participants and athletes, a CG, and a measure of jumping (CMJ, SJ, DJ and CMJA). The methodological quality of selected studies was assessed with the Cochrane risk of bias tool. Using the random-effects model, effect sizes (ES; Hedge’s g) were calculated for jumping measures using means and SDs from pre- and post-tests for each dependent variable. Thirty-six studies were included, comprising 1,169 participants. CT improved VJ tests, CMJ (ES = 0.63; 95% CI = 0.49 to 0.77; p < 0.001), SJ (ES = 0.77; 95% CI = 0.45 to 1.10; p < 0.001), DJ (ES = 0.46; 95% CI = 0.14 to 0.77; p = 0.005) and CMJA height (ES = 1.01; 95% CI = 0.31 to 1.70; p = 0.005). CT is an effective way to improve VJ height in comparison to CG. Keywords: Agility, Resistance Training, Speed, Acceleration, Plyometrics.
... The advantages of incorporating plyometric exercises into a periodic strength training program have been repeatedly demonstrated by numerous studies. These benefits include improved proprioception, acceleration, leg strength, muscle power, and jumping performance [8,9,10]. These findings highlight the beneficial effects of plyometric exercises when paired with a structured strength training program. ...
Background and Study Aim. The aim of this study was to examine the effect of a 6-week plyometric training program on agility, vertical jump, squat jump, and speed performance in soccer players. Material and Methods. A total of 26 male soccer players actively playing for Ankara Batıkent Kartal Sports Club participated in the study as volunteers. The players had an average age of 15.04 ± 0.16 years, an average height of 172.48 ± 5.14 cm, and an average body weight of 62.65 ± 0.38 kg. Data on the players' gender, age, body weight (kg), height (cm), body mass index (BMI), agility, vertical jump (cm), squat jump, and 30 m speed were obtained. Statistical analysis was performed using SPSS 25 software. The normality of the data was examined using the Shapiro-Wilk test. Paired samples t-test was used to determine within-group differences, and independent samples t-test was used to determine differences between groups. A statistical significance level of p < 0.05 was considered for all evaluations. Results. The plyometric training program was effective in improving agility, vertical jump, squat jump, and speed performance in the experimental group. There was a significant difference in agility and 30 m speed values in the pre-test and post-test evaluations of the Control group, but no difference was observed in vertical jump and squat jump values. Additionally, in the pre-test and post-test comparison between the experimental and control groups, a significant difference was observed in agility, vertical jump, and squat jump values. However, no significant difference was found in 30 m speed values. Conclusions. That plyometric training program is effective in improving agility, vertical jump, squat jump, and 30 m speed values.
Objective: We examined the effects of eight weeks of single-mode resistance, repeated sprint training, and the combination of the two programs on selected measures of physical fitness (muscle power, speed, and body composition), hematological parameters, and plasma volume variations in highly trained soccer players. Sixty male soccer players from the Tunisian national Ligue were randomly allocated to a resistance training group (RTG), a repeated sprint training group (RSTG), a combined resistance and repeated sprint training group (CTG), or an active control group (CG, soccer training only). The training volumes were similar between groups. Before and after training, we examined body composition, squat jump (SJ), countermovement jump (CMJ), sprint 30 m (S30), repeated-sprint sequences (RSSs), hematocrit, hemoglobin, mean hemoglobin concentration (MHC), and plasma volume. Significant group-by-time interactions were recorded for the RSS indices, SJ, and S30 (p < 0.039], 0.1< ηp2 < 0.49]), as well as the hematological parameters (p = 0.0001–0.045, 0.11 < ηp2 < 0.46). In terms of physical fitness, using post hoc tests, the CTG showed significantly greater gains compared to the RSTG, RTG, and the CG on the best time index of the RSSs (p = 0.008; d = 4.1), SJ (p = 0.004; d = 4.18) and 30 m linear sprint time (p = 0.008; d = 3.84). Body fat percentage also decreased significantly in the CTG compared to all other groups (p < 0.005, 0.21 < d< 0.35). Regarding hematological parameters (i.e., hemoglobin and hematocrit), the CTG, RSTG, and RTG showed significant decreases (p < 0.05) in their hemoglobin and hematocrit values compared to the CG (p < 0.05, 0.11 < d< 2.22]). Eight weeks of combined training compared to single-mode training was found to be more effective in improving fitness measures in highly trained soccer players. However, there appeared to be no consensus regarding the effect of single and combined repeated-sprint and resistance training on the hematological system.
Anterior cruciate ligament (ACL) injuries are widespread, particularly in sports that involve rapid changes in direction, such as badminton, and it incapacitates an athlete severely and for a long time. ACL reconstruction followed by a structured rehabilitation program is essential for returning to peak performance. Plyometric training, known for enhancing explosive power and agility, is increasingly incorporated in post-ACL reconstruction rehabilitation for athletes. This case report presents the rehabilitation of a 19-year-old female badminton player operated for ACL reconstruction through the inculcation of plyometric training in the later phase to optimize better performance outcomes. The athlete demonstrated significant improvements in knee stability, strength, and functional performance. Plyometric exercises played a crucial role in restoring explosive power and agility, essential for competitive badminton, thereby facilitating a successful return to sport.
This study examined using a traditional Olympic (OL) or safety squat bar (SSB) barbell on force, velocity, and perceived exertion during an acute session of high-intensity back squats in adults. Twelve recreationally trained men (23.0±2.6 years; 88.3±19.1 kg) randomly completed two sessions of 3 sets of 6 repetitions at the same absolute load using the OL barbell or SSB barbell. Force and velocity were measured on every repetition and rating of perceived exertion (RPE) was assessed for each set. A two-way ANOVA (set x barbell) with repeated measures and Sidak post-hoc test (repetitions set-by-set) or paired t-test (repetitions independent of set) were used (p<0.05). Compared to a traditional OL barbell, using a SSB barbell resulted in no significant differences in peak force (2443.0±46.6 vs 2622.9±65.8 N, respectively; d=0.28) or average set RPE (7.8±0.8 vs 8.0±1.2, respectively; d=0.15) during an acute multi-set high-intensity back squat session. In contrast, compared to a traditional OL barbell, using a SSB barbell resulted in significantly (p<0.05) lower average velocity (0.42±0.04 vs 0.38±0.05 m/s, respectively; d=0.27) during the same parameters. When performing the back squat exercise recreationally resistance-trained adults exhibit similar peak force and perceived effort with OL or SSB barbells, but greater velocities can be achieved with the OL barbell. Practitioners working with adults to develop lower body strength and power with the back squat exercise across multiple sets can interchangeably use the OL or SSB barbells to similarly train force, but training velocity is trivially better with the OL barbell acutely.
Program 1 represents the overall best approach presented here to improve anaerobic capacity without violation of the principles outlined in this article and previously discussed by Stone and others (4).