This study examined the relative effectiveness of two leading forms of athletic training in enhancing dynamic performance in various tests. Thirty-three men who participated in various regional level sports, but who had not previously performed resistance training, were randomly assigned to either a maximal power training program, a combined weight and plyometric program, or a nontraining control group. The maximal power group performed weighted jump squats and bench press throws using a load that maximized the power output of the exercise. The combined group underwent traditional heavy weight training in the form of squats, and bench press and plyometric training in the form of depth jumps and medicine ball throws. The training consisted of 2 sessions a week for 8 weeks. Both training groups were equally effective in enhancing a variety of performance measures such as jumping, cycling, throwing, and lifting.
(C) 1996 National Strength and Conditioning Association