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

Sáez Sáez de Villarreal, Eduardo1; Izquierdo, Mikel2; Gonzalez-Badillo, Juan J1

Journal of Strength & Conditioning Research: December 2011 - Volume 25 - Issue 12 - pp 3274-3281
doi: 10.1519/JSC.0b013e3182163085
Original Research

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 performed: combination 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−1) 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.

1Faculty of Sport, University Pablo de Olavide, Seville, Spain; and 2Department of Health Sciences, Public University of Navarra, Pamplona, Spain

Address correspondence to Dr. Eduardo Sáez Sáez de Villarreal, esaesae@upo.es.

© 2011 National Strength and Conditioning Association