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Comparing the Effectiveness of a Short-Term Vertical Jump vs. Weightlifting Program on Athletic Power Development

Teo, Shaun Y.M.; Newton, Michael J.; Newton, Robert U.; Dempsey, Alasdair R.; Fairchild, Timothy J.

Journal of Strength and Conditioning Research: October 2016 - Volume 30 - Issue 10 - p 2741–2748
doi: 10.1519/JSC.0000000000001379
Original Research

Teo, SYM, Newton, MJ, Newton, RU, Dempsey, AR, and Fairchild, TJ. Comparing the effectiveness of a short-term vertical jump vs. weightlifting program on athletic power development. J Strength Cond Res 30(10): 2741–2748, 2016—Efficient training of neuromuscular power and the translation of this power to sport-specific tasks is a key objective in the preparation of athletes involved in team-based sports. The purpose of this study was to compare changes in center of mass (COM) neuromuscular power and performance of sport-specific tasks after short-term (6-week) training adopting either Olympic-style weightlifting (WL) exercises or vertical jump (VJ) exercises. Twenty-six recreationally active men (18–30 years; height: 178.7 ± 8.3 cm; mass: 78.6 ± 12.2 kg) were randomly allocated to either a WL or VJ training group and performance during the countermovement jump (CMJ), squat jump (SJ), depth jump (DJ), 20-m sprint, and the 5-0-5 agility test–assessed pre and posttraining. Despite the WL group demonstrating larger increases in peak power output during the CMJ (WL group: 10% increase, d = 0.701; VJ group: 5.78% increase, d = 0.328) and SJ (WL group: 12.73% increase, d = 0.854; VJ group: 7.27% increase, d = 0.382), no significant between-group differences were observed in any outcome measure studied. There was a significant main effect of time observed for the 3 VJs (CMJ, SJ, and DJ), 0- to 5-m and 0- to 20-m sprint times, and the 5-0-5 agility test time, which were all shown to improve after the training (all main effects of time p < 0.01). Irrespective of the training approach adopted by coaches or athletes, addition of either WL or VJ training for development of power can improve performance in tasks associated with team-based sports, even in athletes with limited preseason training periods.

1School of Psychology and Exercise Science, Murdoch University, Murdoch, Australia;

2Centre for Exercise and Sport Science Research, Edith Cowan University, Joondalup, Australia; and

3Institute of Human Performance, The University of Hong Kong, Hong Kong, Hong Kong

Address correspondence to Timothy J. Fairchild,

Copyright © 2016 by the National Strength & Conditioning Association.