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Periodized Plyometric Training is Effective for Women, and Performance is Not Influenced by the Length of Post-Training Recovery

Ebben, William P; Feldmann, Christina R; VanderZanden, Tyler L; Fauth, McKenzie L; Petushek, Erich J

Journal of Strength & Conditioning Research: January 2010 - Volume 24 - Issue 1 - pp 1-7
doi: 10.1519/JSC.0b013e3181c49086
Original Research

Ebben, WP, Feldmann, CR, VanderZanden, TL, Fauth, ML, and Petushek, EJ. Periodized plyometric training is effective for women, and performance is not influenced by the length of post-training recovery. J Strength Cond Res 24(1): 1-7, 2010-This study evaluated the effectiveness of a periodized plyometric training program and the impact of the duration of the post-training recovery period on countermovement jump performance. Fourteen women subjects participated in a 6-week periodized plyometric training program. Ten women subjects served as non-training controls. All subjects' countermovement jump height, peak power, and body mass were assessed before and 2, 4, 6, 8, and 10 days after training. Kinetic data were obtained via a force platform using the average of 3 repetitions of the countermovement jump for each testing session. Jump height was 25.0% greater (p ≤ 0.05) after training with no difference (p > 0.05) between recovery periods of 2, 4, 6, 8, or 10 days, for the training group. Peak power was 11.6-14.3% (p ≤ 0.001) greater after training for the training group with no difference (p > 0.05) between recovery periods of 2, 4, 6, 8, or 10 days. Analysis revealed no significant difference (p > 0.05) for jump height or peak power from pre- to posttest for the control group. Practitioners should prescribe periodized plyometric programs with decreasing volume and increasing intensity to improve jump performance without a need for a post-training recovery period.

Marquette University Department of Physical Therapy, Program in Exercise Science, Strength and Conditioning Research Laboratory, Milwaukee, Wisconsin

Address correspondence to William P. Ebben, webben70@hotmail.com.

© 2010 National Strength and Conditioning Association