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Seven Weeks of Instability and Traditional Resistance Training Effects on Strength, Balance and Functional Performance

Kibele, Armin1; Behm, David G2

The Journal of Strength & Conditioning Research: October 20, 2009 - Volume Publish Ahead of Print - Issue - p
doi: 10.1519/JSC.0b013e3181bf0328
Original Investigation: PDF Only

Kibele, A and Behm, DG. Seven weeks of instability and traditional resistance training effects on strength, balance and functional performance. J Strength Cond Res 23(x): 000–000, 2009—The objective of the study was to compare the effect of a 7-week unstable and stable resistance training program on measures of strength, balance, and functional performance. Forty participants were divided into unstable or stable resistance training groups. Training was conducted twice a week for 7 weeks. Pre- and post-testing measures included leg extension strength, static and dynamic balance, sit-ups, long jump, hopping test for time, shuttle run, and sprint. Results showed that there was no overall difference between unstable and stable resistance training and the training effects were independent of gender. All measures except sprint time improved with training. Interaction effects demonstrated that unstable resistance training did provide an advantage for number of sit-ups performed (p = 0.03; 8.9%) and the right leg hopping test (6.2%; p = 0.0001). This study has demonstrated that instability resistance training may be considered as effective as traditional stable resistance training for inexperienced resistance trainers. Based on the present study and the literature, instability resistance training should be incorporated in conjunction with traditional stable training to provide a greater variety of training experiences without sacrificing training benefits.

1Institute for Sports and Sport Science, University Kassel, Kassel, Germany; and 2School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John's, Newfoundland, Canada

Address correspondence to David Behm,

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