Enhancing Jump Performance After Combined vs. Maximal Power, Heavy-Resistance, and Plyometric Training Alone

• Published in: Journal of strength and conditioning research 2011-12, Vol.25 (12), p.3274-3281
• Main Authors: Sáez Sáez de Villarreal, Eduardo, Izquierdo, Mikel, Gonzalez-Badillo, Juan J
• Format: Article
• Language: English
• Subjects: Adolescent; Adult; Anthropometry; Athletic Performance - physiology; Biomechanical Phenomena; Exercise; Female; Humans; Male; Movement; Muscle Strength; Muscle, Skeletal - physiology; Physical education; Physical Education and Training - methods; Plyometric Exercise; Resistance Training; Sports training; Studies; Velocity; Young Adult
• ISSN: 1064-8011; 1533-4287
• DOI: 10.1519/JSC.0b013e3182163085

Sáez Sáez de villarreal, E, Izquierdo, M, and Gonzalez-Badillo, JJ. Enhancing jump performance after combined vs. maximal power, heavy-resistance, and plyometric training alone. J Strength Cond Res 25(12)3274–3281, 2011—The purpose of this study was to examine the effects of 5 different stimuli on jumping ability and power production after 7 weeks of training. Sixty-five (47 men and 18 women) physical education students were randomly assigned to 5 experimental groups that performedcombination of all training methods (A); heavy-resistance training using full-squat exercise (i.e., 56–85% of 1 RM for 3–6 repetitions) (B); power-oriented strength training using a parallel-squat exercise (i.e., 100–130% of load that maximizes power output for 2–6 repetitions) (C); power-oriented strength training using a loaded countermovement jumping (i.e., 70–100% of load that maximizes power output for 2–5 repetitions; countermovement jump [CMJ]) (D); and plyometric jumping (E). The CMJ (cm), loaded CMJ (cm), maximum rate of force development (RFDmax) during early concentric phase of loaded CMJ (N·s) and power output during early concentric phase of loaded CMJ (watts) were measured before and after 7 weeks of training. Significant improvements in CMJ (from 7.8 to 13.2%) were observed in all groups. Significantly greater increases in power output during loaded jumps were observed in A (10–13%) and D (8–12%) groups compared with in the other groups. Significant increases in RFDmax were observed in A (20–30%), C (18–26%), and D (20–26%) groups. The results of this study provide evidence to suggest that if training program is designed and implemented correctly, both traditional slow velocity training and faster power-oriented strength training alone, or in combination with plyometric training, would provide a positive training stimulus to enhance jumping performance.