The Effect of Six Weeks of Squat, Plyometric and Squat-Plyometric Training on Power Production

The purpose of the present study was to investigate the effect of supplemental heavy strength training on muscle thickness and determinants of performance in well-trained Nordic Combined athletes. Seventeen well-trained Nordic Combined athletes were assigned to either usual training supplemented with heavy strength training (STR; n = 8) or to usual training without heavy strength training (CON; n = 9). The strength training performed by STR consisted of one lower-body exercise and two upper-body exercises [3-5 repetition maximum (RM) sets of 3-8 repetitions], which were performed twice a week for 12 weeks. Architectural changes in m. vastus lateralis, 1RM in squat and seated pull-down, squat jump (SJ) height, maximal oxygen consumption (VO(2max)), work economy during submaximal treadmill skate rollerskiing, and performance in a 7.5-km rollerski time trial were measured before and after the intervention. STR increased 1RM in squat and seated pull-down, muscle thickness, and SJ performance more than CON (p < 0.05). There was no difference between groups in change in work economy. The two groups showed no changes in total body mass, VO(2max), or time-trial performance. In conclusion, 12 weeks of supplemental strength training improved determinants of performance in Nordic Combined by improving the athletes' strength and vertical jump ability without increasing total body mass or compromising the development of VO(2max).

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“…Adams et al 1992;Bauer et al 1990). Consequently, heavy strength training of leg extensors may be advantageous for the ski-jump performance.…”

Section: Introductionmentioning

confidence: 99%

Effect of heavy strength training on muscle thickness, strength, jump performance, and endurance performance in well-trained Nordic Combined athletes

Rønnestad¹,

Kojedal

Losnegard

et al. 2011

Eur J Appl Physiol

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“…

IntroductionIt has been demonstrated that vertical jump performance can be increased in response to plyometric training lasting from 6 ± 12 weeks [1,23,33,34]. Some research has proposed that increasing the degree of coordination and maximizing the ability to use the muscles stretch-shortening cycle (SSC) are important factors in vertical jump performance [1,35].

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mentioning

confidence: 99%

“…Some research has proposed that increasing the degree of coordination and maximizing the ability to use the muscles stretch-shortening cycle (SSC) are important factors in vertical jump performance [1,35]. Exercises that include eccentric elongation just before a concentric contraction (Ecc/Con) improve the muscles ability to adapt to this SSC and generate greater power.…”

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confidence: 99%

“…The results of this study show that when plyometric training is performed with rapid stretch contraction the CMJ jump height increases and the TR decreases. and vertical jump performance [1,7,10,11,16]. However, adaptations and associated changes in muscle performance following plyometric training remain a subject of discussion.…”

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confidence: 99%

“…It has been suggested that plyometric training improves power and vertical jump height performance because it increases muscle contraction force [1,10,34]. The majority of previous studies have implemented plyometric training protocols composed of a series of Eccentric/Concentric (ECC/CON) contractions.…”

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confidence: 99%

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Effects of Eccentric Phase Velocity of Plyometric Training on the Vertical Jump

Toumi¹,

Best

Martin

et al. 2004

Int J Sports Med

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The aim of this study was to compare the effects of plyometric training performed with rapid or slow stretch contraction on jump performance and muscle properties. Thirty males between the ages of 19 and 22 volunteered for the 8-week experiment. Subjects were divided into the following three groups: training group 1 (TG1), training group 2 (TG2), and control group (CG). Each of the two experimental groups underwent a unique training regimen. For the first group (TG1, n = 12): from a standing position the subject flexed his knees to a 90 degrees angle with velocity standardized and controlled at 0.4 m/s and immediately performed a leg extension as quickly as possible. For the second group (TG2, n = 12): from a standing position, the subject flexed his knees to a 90 degrees angle with velocity standardized at 0.2 m/s and then performed a leg extension as quickly as possible. Each exercise consisted of six sets of ten repetitions with a barbell on the shoulders at 70 % of the maximal isometric force (1 RM). The 70 % load was modified at two-week intervals by evaluating a new 1 RM. Exercises were performed four times a week over the eight-week period. The third group (CG, n = 6), served as the control group. Maximal isometric force (MVC), maximal concentric force, squat jump (SJ) and counter movement jump (CMJ) exercises were performed before and after the training program. Subjects were filmed (100 Hz) and each jump was divided into three phases: eccentric phase (ECC), transition phase (TR) and concentric phase (CON). Surface EMG was used to determine the changes in the electromyographic (EMG) activity before and after the training program. There was an increase in leg extension force, velocity and electrical activity for SJ and CMJ for the two training groups (p < 0.05). However, TG1 showed a significant advantage in CMJ performance as well as a significant decrease in TR compared to the TG2 (p < 0.05). The results of this study show that when plyometric training is performed with rapid stretch contraction the CMJ jump height increases and the TR decreases.

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Consecutive rebound jump training with electromyostimulation of the calf muscle efficiently improves jump performance

Ogiso

Miki

2020

Transl Sports Med

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We hypothesized that consecutive rebound jump (RJ) training with simultaneous electromyostimulation (EMS) of the calf muscles would more effectively improve jump performance than RJ training alone. Twenty‐three men were divided into control, EMS, and non‐EMS groups; the latter two groups performed consecutive two‐leg RJ training every other day for 3 weeks. EMS was applied over the gastrocnemius muscles of both legs during jumping in the EMS group. RJ training with EMS significantly increased all types of jump height and the maximum voluntary isometric ankle plantar flexion (MVIC) torque in the dorsiflexion position and induced kinesthetic sensations of lightness and bounciness during jumps. Achilles tendon stiffness also tended to increase. In contrast, RJ training without EMS showed no such changes, with significant increases in RJ height and MVIC torque in the plantar flexion position alone. However, the EMS caused temporary soreness in the distal myotendinous junction of the gastrocnemius muscle. In conclusion, RJ training with EMS improves the mechanical properties of muscle and tendon tissue in a short period and enhances jump performance while inducing feelings of lightness and bounciness during jumps but also causes temporary muscle soreness.

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The Effect of Six Weeks of Squat, Plyometric and Squat-Plyometric Training on Power Production

Cited by 135 publications

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Effect of heavy strength training on muscle thickness, strength, jump performance, and endurance performance in well-trained Nordic Combined athletes

Effect of heavy strength training on muscle thickness, strength, jump performance, and endurance performance in well-trained Nordic Combined athletes

Effects of Eccentric Phase Velocity of Plyometric Training on the Vertical Jump

Consecutive rebound jump training with electromyostimulation of the calf muscle efficiently improves jump performance

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