The Effect of a Short-Term Combined Conditioning Training for the Development of Leg Strength and Power

Abstract

The aim of the study was to compare the effect of combined weight and pendulum training exercises with those isolated ones on muscle strength and vertical jump performance. A total of 38 young active men were divided into 4 groups performing different combinations of strength and power training and measured directly and 2 weeks after the training program. Weight training and pendulum swing exercises, involving lower body during dynamic bounces, were used. Results of 1 repetition maximum (1RM) in full squat and squat jump with the barbell, maximal force measured during countermovement jump (CMJ), and hip and knee flexor and extensor isometric strength were analyzed. Significant differences (p <or= 0.05) in strength test (1RM squat, hip and knee flexor and extensor strength) were found when performing weight training (1RM-10.2%; maximal torques-23.2%). Positive significant increase (p <or= 0.05) in all strength and power parameters (maximal torques-from 2, 468.9 +/- 387.4 to 2, 712.4 +/- 501.6 Nxm; 1RM squat-from 93.9 +/- 15.0 to 111.4 +/- 15.6 kg; CMJ power-from 3, 050.7 +/- 478.5 to 3, 419.8 +/- 506.6 W; CMJ jump height-from 48.8 +/- 4.1 to 53.4+/-3.0 cm) after the training program was found when combined training was used. Seated safety position during the pendulum swing is responsible for significant training effect with reduced loads. Plyometric pendulum swing training combined with traditional training can be an alternative, effective method to increase muscle strength and power during short pre or in-season mesocycles.

The Effects of Isolated and Integrated ‘Core Stability’ Training on Athletic Performance Measures

“…Core training is rarely performed as an isolated training modality, but rather as part of a larger overall fitness routine. Therefore, it is not surprising that seven studies [9][10][11]18,20,26,27] reported significant improvements in maximum lift performance during post-testing. Likewise, it seems intuitive that interventions that targeted the core would show improvements in measures of core stability and endurance.…”

Comparison of nutritional intake, body composition, bone mineral density, and isokinetic strength in collegiate female dancers

“…This result means that female nondance and dance majors have similar muscular strength, which might limit the ability of the latter to perform active and accurate movements such as standing, locomotion, or dynamic jumping or turning. Thus, it was reported that plyometric training would be proper for dance major students to efficiently improve quadriceps femoris strength, which is critical to dance performance ( Sáez-Sáez de Villarreal et al, 2010 ; Trzaskoma et al, 2010 ). It is also important that they maintain balanced muscle strength of the biceps femoris, which plays an important role as a flexor in the lower limbs, and resistance exercises such as leg curls are required to improve flexor strength.…”

The Effects of Isolated and Integrated ‘Core Stability’ Training on Athletic Performance Measures

“…Core training is rarely performed as an isolated training modality, but rather as part of a larger overall fitness routine. Therefore, it is not surprising that seven studies [9–11,18,20,26,27] reported significant improvements in maximum lift performance during post-testing. Likewise, it seems intuitive that interventions that targeted the core would show improvements in measures of core stability and endurance.…”

“…[20] Similarly, Trzaskoma and associates saw increases in 1-RM squat and hip and knee flexor and extensor strength following a 2-week protocol that included four different combinations or traditional weight ‘training and pendulum swim exercises. [27] O’Bryant and colleagues compared a ‘periodized’ (high volume, low intensity) training programme with traditional weight training, both of which included aspects of core training. [26] Both training modalities increased maximum strength and endurance on cycle ergometer testing, while the periodized group produced superior results.…”